Loving Loaded Sweet Potatoes

Loving Loaded Sweet Potatoes

by | Oct 4, 2023 | Dinner, Lunch, Recipes

Two Glasses with Detox Green Smoothie

This is a great side dish or on its own and is a great option for vegetarians or anyone looking for a hearty healthy meal. This meal is loaded with antioxidants, fiber vitamins and minerals that support blood sugar balance, inflammation and mood.

Sweet potatoes, often associated with holiday meals and comfort food, are not only delicious but also packed with a plethora of health benefits. These vibrant orange tubers are a nutritional powerhouse, offering a wide range of vitamins, minerals, and antioxidants.

 

 

Sweet potatoes are particularly high in vitamin A, which is essential for healthy vision, immune function, and skin health. One medium-sized sweet potato can provide more than 400% of your daily recommended intake of vitamin A. This is very helpful when entering flu season!

Additionally, sweet potatoes are a good source of vitamin C, potassium, and manganese, as well as potassium which can help regulate blood pressure, while manganese supports bone health and wound healing.

Fiber is crucial for digestive health and can help prevent constipation, promote regular bowel movements, reduce the risk of colon cancer, lower cholesterol and support blood sugar balance. Sweet potatoes are an excellent source of dietary fiber, with both soluble and insoluble fiber content. Consuming foods high in fiber can also aid in weight management by promoting a feeling of fullness and reducing overall calorie intake. We often don’t get enough fiber in our diet so this is a great fiber boost to your daily intake.

Sweet potatoes are packed with antioxidants, including beta-carotene, anthocyanins, and other compounds that can help combat oxidative stress and reduce the risk of chronic diseases. Research shows that individuals that followed a diet rich in anthocyanidins have been shown to have a 39% lower risk of developing depression symptoms (1).

Contrary to common misconceptions, sweet potatoes have a relatively low glycemic index (GI), which means they do not cause rapid spikes in blood sugar levels when consumed in moderation. In fact, the fiber and complex carbohydrates in sweet potatoes can help stabilize blood sugar levels, making them a suitable option for individuals with diabetes or those looking to maintain balanced energy throughout the day.

Don’t forget Chickpeas… Chickpeas, also known as garbanzo beans, have been a dietary staple in various cuisines for thousands of years. These tiny legumes pack a big nutritional punch, making them a versatile and valuable addition to any diet. One of the standout features of chickpeas is their high protein content, making them an excellent choice for vegetarians, vegans, and anyone looking to increase their plant-based protein intake. Just one cup of cooked chickpeas provides around 15 grams of protein, making them a valuable addition to salads, soups, and curries.

Like sweet potatoes chickpeas are an excellent source of dietary fiber, and the combination of protein and fiber helps increase feelings of fullness and reduces overall calorie intake. This can be particularly helpful for those looking to control their appetite and maintain a healthy weight.

Chickpeas also have a low glycemic index (GI), which means they have a minimal impact on blood sugar levels. Foods with a low GI are digested and absorbed more slowly, leading to gradual increases in blood sugar rather than sharp spikes. This property makes chickpeas an excellent choice for individuals with diabetes or those aiming to help provide more balanced mood and energy levels throughout the day.

Chickpeas are a good source of folate, iron, phosphorus, and manganese. Folate is crucial for cell division and the formation of DNA, making it especially important for pregnant women. Iron is essential for preventing anemia, while phosphorus and manganese play roles in bone health and wound healing, respectively.

So what are you waiting for!! This meal is pleasing on the eyes and the taste buds and provides you with an important balance of key nutrients, fiber, protein and antioxidants.

 

Loving Loaded Potato Recipes

This is a great side dish or on its own and is a great option for vegetarians or anyone looking for a hearty healthy meal on a cool fall day. This meal is loaded with antioxidants, fiber vitamins and minerals that support blood sugar balance, inflammation and mood.
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Ingredients
  

  • 4 small sweet potatoes
  • 1 tbsp olive oil
  • 2 cups chick peas, cooked, from the can
  • 1 orange bell pepper diced
  • 1 cup of chopped broccoli
  • 1 tbsp chilli powder
  • 1 tbsp turmeric
  • 1 tsp garlic powder
  • 1/4 tsp sea salt
  • 2 cups of spinach
  • salt and pepper to taste

Notes

Directions
  • Preheat over to 375ºF (190ºC). Place sweet potatoes on a baking sheet and bake for approximately 20-30 mins, until fork tender.
  • While sweet potatoes are baking, warm olive oil in a small pan. Add chickpeas, peppers, onion, chili powder, turmeric, garlic and sea salt. Stir well to combine.
  • When sweet potatoes are ready, remove from oven. Slice each most of the way through. Divide sweet potatoes between serving plates.
  • Top with warm chickpeas mixture, fresh spinach, broccoli. Enjoy!

Chocolate Coffee Shake

Chocolate Coffee Shake

by | Oct 4, 2023 | Recipes

Two Glasses with Detox Green Smoothie

This smoothie is one of my favourites and is one of the many amazing recipes in our online nutrition and depression program to help support a healthier and happier mood.

Coffee has many health benefits. We all know that coffee helps to boost mental alertness and focus, and it does this by preventing adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention (1). Since depression can often cause people to feel low motivation and fatigue this can help to give them that much needed boost.

 

Coffee also increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine (2). Dopamine is our “motivation” neurotransmitter to help get us up and going. So, it is no wonder coffee is often the go to beverage in the morning.

Interestingly enough research has found that both caffeinated and decaffeinated coffee can significantly improve mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood (2).

Studies show that coffee is one of the largest sources of antioxidants in the human diet!! Antioxidants are crucial to support healthy brain function and managing inflammation which help to better support mood! The polyphenols in coffee may prevent a number of conditions, such as heart disease, liver disease, Parkinson’s disease, cancer, and type 2 diabetes. In fact coffee drinkers have a 23–50% lower risk of type 2 diabetes and each daily cup is linked to a 7% reduced risk (3). Regularly drinking coffee may also reduce your risk of Alzheimer’s and Parkinson’s disease by 32–65% (4,5). So adding a shot of espresso or a teaspoon of instant coffee to your shake might be just want you need.

Avocado and milled flax seeds both contain good omega 3 fats and fiber which helps support blood sugar balance, reduce inflammation, boost energy and support neurotransmitters that can helps us feel happy. One study of 55 participants showed that the volume of gray matter in the human brain, particularly the parts associated with mood, was proportional to the consumption of omega-3 fatty acids. (6)

Who doesn’t love chocolate!! Chocolate has mood boosting benefits, is high in antioxidants and is loaded with magnesium which is important to helps us feels relaxed and calm. Did you know if you tend to crave chocolate it could indicate that you may have a magnesium deficiency. Grate dark chocolate in or over your shake for some added mood boosting benefits!

  1. https://www.ncbi.nlm.nih.gov/books/NBK519049/
  2. https://pubmed.ncbi.nlm.nih.gov/30274327/
  3. https://pubmed.ncbi.nlm.nih.gov/19727658/
  4. https://pubmed.ncbi.nlm.nih.gov/20182054/
  5. https://pubmed.ncbi.nlm.nih.gov/11456310/
  6. http://www.greatplainsflax.com/health-benefits/omega-3-and-depression.php#:~:text=Recent%20scientific%20findings%20suggests%20that%20flax%20seeds%20may,to%20some%20of%20its%20other%20documented%20health%20benefits.

 

Chocolate Coffee Shake

This smoothie is one of my favourites and is one of the many amazing recipes in my online nutrition and depression program to help support a healthier and happier mood.
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Ingredients
  

  • 1 scoop of chocolate protein powder
  • 1/3 cup of avocados
  • 1 tbsp of milled flax seed
  • 1 tbsp of almond butter
  • 1 tsp of instant coffee
  • unsweetened almond milk or water

Notes

Directions
Put ingredients in the blender and enjoy!

Sweet Whole-Grain Breakfast Pancakes

Sweet Whole-Grain Breakfast Pancakes

by | Sep 21, 2023 | Recipes

Two Glasses with Detox Green Smoothie

It is important to get whole grain into your diet. They can help off set many hormones related to diabetes. These are great to batch cook and then pop them in the fridge or freezer and reheat in the toaster for a quick grab and go breakfast.

The two top ingredients is buckwheat and oats. Buckwheat has become popular as a health food due to its high mineral and antioxidant content. Its benefits may include improved blood sugar control.

 

 

Buckwheat scores low to medium on the glycemic index (GI) — a measure of how quickly a food raises blood sugar after a meal — and should not cause unhealthy spikes in blood sugar levels.

Some of the soluble carbs in buckwheat, such as fagopyritol and D-chiro-inositol, have been shown to help moderate the rise in blood sugar after meals.

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the fiber beta-glucan. Oats are also a good source of high quality protein, with a good balance of essential amino acids.

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.

  • Half a cup (40.5 grams) of dry oats contains:
  • Manganese: 63.91% of the daily value (DV)
  • Phosphorus: 13.3% of the DV
  • Magnesium: 13.3% of the DV
  • Copper: 17.6% of the DV
  • Iron: 9.4% of the DV
  • Zinc: 13.4% of the DV
  • Folate: 3.24% of the DV
  • Vitamin B1 (thiamin): 15.5% of the DV
  • Vitamin B5 (pantothenic acid): 9.07% of the DV
  • smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats.

Research has found that avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide gas. This gas molecule helps dilate (widen) blood vessels, which may lead to better blood flow.

To make it fun for kids use a cookie cutter to make fun shapes. Just spray the interior of the cookie cutter with cooking spray to keep the batter from sticking and then pour the batter into the cookie cutter. Make sure you use metal and not plastic cookie cutters.

Sweet Whole-Grain Breakfast Pancakes

It is important to get whole grain into your diet. They can help off set many hormones related to diabetes. These are great to batch cook and then pop them in the fridge or freezer and reheat in the toaster for a quick grab and go breakfast.
Print Recipe

Ingredients
  

  • 1 1/2 cups rolled oats
  • 3/4 cup whole-wheat flour
  • 1 cup buckwheat flour
  • 1 1/4 tbsp baking powder
  • 1/8 tsp sea salt
  • 4 egg whites
  • 2 1/2 cups butter milk or plain kefir
  • 2 tbsp avocado, sunflower or safflower
  • 1 tbsp best quality vanilla
  • 1 1/2 tbsp organic honey
  • eat-clean cooking spray

Notes

Preparation 
  1. Place all dry ingredients in a medium-sized mixing bowls. In another medium-sized mixing bowl add wet ingredients and mix until blended Mixture can still be a little lumpy. Let it sit on counter for half an hour until oats soften.
  2. Spray a skillet or griddle with cooking spray.over medium heat. Using ladle add 120 ml of batter onto hot skillet. Leave until they are lightly brown and bubbles show.on pancakes surface. Flip and cook on reverse side.

Sugar Cookie Bars

Sugar Cookie Bars

by | Sep 20, 2023 | Recipes

Two Glasses with Detox Green Smoothie
These tasty treats are great for people that are looking for a fun gluten free, low sugar, low carb treat.

In fact, this makes a great keto friendly dessert for anyone following that diet. It makes 16 bars with 4 grams of protein, 20.5 grams of fat, 4 grams of carbs and 2 grams of fiber.

This treat will not spike blood sugars and will support better balance of mood and energy throughout the day.

 

With the coconut sprinkles it can be a great birthday party or kids treat too. The sugar used in this recipe can be monk fruit, erithytol or swerve which have 0 calories and does not spike blood sugars. You can freeze or refrigerate them so can be a quick grab and go when that sugar craving comes on.

Sugar Cookie Bars

Instructions
To Make the Sprinkles
In a small bowl, mix the coconut flakes with a drop or two of food colouring until well combined. If you are using powdered food colouring, add a drop of water to help the colour adhere to the coconut. Spread on a sheet and let dry until ready to use. Repeat with more coconut for any other colour of sprinkles you want.
To Make the Bars
Preheat oven to 325 degrees. Grease a 9-inche square baking pan. In a large bowl, whisk together the almond flour, coconut flour, granulated sweetener, baking powder and salt. Stir in the melted butter, egg, and vanilla until well combined. Spread the dough evenly in the greased baking pan and bake until the edges are golden brown, about 18 minutes. The center will still be very soft. Remove from the oven and let cool completely in the pan.
To Make the Frosting
In a medium bowl, beat the butter and cream cheese with an electric mixer until smooth. Beat in the powdered sweetener. Add the cream 1 tsp at a time until the frosting is spreadable. Beat in the vanilla and a small amount of food colouring, if using, until well combined.
To Assemble
Spread the frosting over the cooled bars. Strew coconut sprinkles over the top. Cut into 16 squares.
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Ingredients
  

Coconut Sprinkles

  • 1 tbsp unsweetened shredded coconut
  • natural food colouring in a variety of colours

Bars

  • 2 cups blanched almond flours
  • 2 tbsp coconut flour
  • 1/4 cup granulated erythritol-based sweetener
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup (1 stick) unsalted butter, melted
  • 1 large egg
  • 1/4 tsp vanilla extract

Vanilla Frosting

  • 1/2 cup (1 stick) unsalted butter, softened
  • 2 ounces (1/2 cup) cream cheese, softened
  • 1/2 cup powered erythritol-based sweetener
  • 2-4 tbsp heavy whipping cream, room temperature
  • 1/2 tsp vanilla extract
  • natural red food colouring (optional)
Mushroom Millet Porridge

Mushroom Millet Porridge

by | Feb 27, 2022 | Recipes

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.
    Print Recipe Pin Recipe
    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