Category Archives: Recipes

Delicious recipes for optimal health from our naturopathic physicians.

Magical Chocolate Avocado Pudding

Get cozy during these long winter evenings with some chocolate pudding you can feel really good about eating! This recipe takes about 5 minutes to put together (plus chilling time if you like your pudding cold). Enjoy!

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Ingredients

  • 2 ripe avocados
  • 1 ripe banana
  • 1/2 cup cacao powder
  • 1/2 cup full-fat coconut milk
  • 1/4 cup almond butter – or other nut butter
  • 1/3 cup dates (about 9)
  • pinch of salt

Instructions

  1. Place all ingredients in your blender or food processor and blend until creamy
  2. Chill in refrigerator for 1-2 hours, or eat at room temperature if you don’t feel like waiting.
  3. Top with coconut flakes, banana slices or whipped coconut cream as desired

The Best Kale Chips

By. Dr. Amy Rolfsen ND

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So, we all know that kale is just about one of the healthiest vegetables you can eat. It is outrageously nutrient dense, boasting over 200% of your daily vitamin A, 100+% of vitamin C and 600% of your daily vitamin K!! That’s not even mentioning all the other vitamins, nutrients and micro-minerals. If you read the article on eating for your immune system, you’ll realize how important nutrients can be for your immunity.

These chips are a staple in our house. Yes, we do have a lot of kale in our garden. But the main reason I make these all the time is because they are the absolute best way to get my daughter to eat a TON of leafy greens. She loves to help me mix these up, place them on the pans and then, of course, eat them as fast as we take them off the pan. It was actually impossible to get decent pictures of these kale chips because they dissapeared too quickly.

Ingredients

1 large bunch kale (washed and dried)
4 tbsp tahini (sesame butter)
4 tbsp olive oil (3 if your tahini is really runny)
2 tbsp lemon juice
2 tbsp nutritional yeast
1 tsp sesame oil
3/4 tsp salt

Instructions:

  1. Preheat oven to 280º F
  2. In a small bowl, mix together all the ingredients except for kale
  3. Tear the kale into large chunks, removing the main stalk – place in a large bowl
  4. Pour the sauce over the kale, massage the mixture into the kale until it is well covered and slightly wiltedimg_6929
  5. Place the kale in a single layer on large pans
  6. Place pans in the centre racks of your oven. Bake for ~ 10-15 minutes, checking after 10 minutes. The chips are done when they feel light and brittle but aren’t browned

* Cooking time will vary for based on the type of kale you’ve chosen and how saucy each piece is.

 

Salted Freezer Caramels

These sweet little treats are oh so yummy and take just minutes to make. You won’t believe they’re dairy, gluten, refined sugar and nut free.

I sincerely apologize for not including a photo of the finished product. I forgot to take photos as soon as I took these out of the mold and by the time I realized they were all gone.

All you need to make these is coconut oil, honey, any seed or nut butter, vanilla and salt. If you have a silicone candy or ice cube mold, great! If not, a regular loaf pan lined in parchment paper will work just as well.

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Recipe:

1/2 cup sunflower butter (or any other nut/seed butter you have on hand)

1/2 cup coconut oil

just less than 1/3 cup honey

1 tsp vanilla extract or seeds from 1 vanilla bean

coarse salt to taste

 

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Instructions:

  1. Pour nut/seed butter, coconut oil and honey in a small sauce pan over medium-low heat

IMG_46452. Stir or whisk together until everything is melted together

3. Remove from heat. Stir in vanilla and a bit of salt (optional)

IMG_46494. Pour mixture into an un-greased silicone ice cube tray or small parchment-lined pan (a standard bread pan is the perfect size)

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5.  Sprinkle a bit of coarse salt over the top of the caramels

6.  Now is the time to let your freezer do all the work. Place pan as level as possible in your freezer and allow to solidify for 1-2 hours.

7.  Pop the caramels out of the pan and enjoy! These become very soft if left at room temperature so make sure to store them in your freezer

 

We hope you love this recipe!

If you’d like to start planning for our summer recipe you can start shopping a popsicle mold. This one is our favourite for children!

 

Naturopathic Eggnog: Dairy-Free, Egg-White-Free, Sugar-Free, Rich, and Delicious

Eggnog at ChristmasTis the Season!

This recipe has been featured on www.drjuliedurnan.com in the past, but it’s such a goodie, that we can’t help but share it again!

If you’re hoping to make some festive treats this year then you’ll love this recipe for Naturopathic Eggnog.

It’s free from common allergens like dairy and egg-whites plus it’s rich with coconutty flavour, and raw.

For those of you who are not usually fans of eggnog, please try this! The combination of ingredients is delicious. And please let us know what you think.

(Oh, and we’ll leave the addition of rum up to you!)

Ingredients (Serves 6)
4 cups full fat coconut milk
2 cups vanilla almond milk (or vanilla rice milk)
6 egg yolks
1/2 cup maple syrup
1 tsp cinnamon, ground

1 tsp nutmeg, ground or freshly grated
Optional: rum, 1/4 cup or more

Directions
In a Vitamix or high powered blender, combine all ingredients.
Blend until yolks are well pureed.
Serve chilled with a sprinkling of more fresh nutmeg.
Whisk the rum in, just before serving.

Enjoy!! Happy holidays to you and your family!

Love from all of us at Pacifica Naturopathic Clinic

Kitchen Kombucha

Kombucha Recipe

7 Days to Natural, Organic, Homemade Kombucha Tea

Kombucha is a refreshing, effervescent tea drink rich in antioxidants and good healthy bacteria. And the best part – you can easily make your own at home!

It takes some preparation to get your supplies organized, but once you get a taste of this fizzy delicious drink, you’ll be making it on the regular.

Here is my first-timer’s recipe for 7 Day Kombucha. Enjoy!!

Yields: 4 litres

What You’ll Need:

  • 1 cup coconut or cane sugar
  • 4-6 tea bags or (4-6 tsp of loose leaf tea)
  • SCOBY (Symbiotic Culture of Bacteria and Yeast) Kombucha Starter Culture – you can grow your own SCOBY if you are keen, or for first timers, it’s easiest to buy a Tea Starter kit online (http://www.culturesforhealth.com/kombucha-tea-starter-culture.html)
  • 1 cup starter liquid – use 1 cup of fluid off the top of previous batch of Kombucha OR if this is your first time – use 4 Tbsp of white distilled vinegar plus 1 cup water
  • Purified or spring water
  • Kettle
  • 4 litre glass jar
  • Cloth cover
  • Large rubber band

How to Make Kombucha:

  1. Boil 1 litre water
  2. Add water and tea bags/leaves to glass jar
  3. Steep 5 minutes and remove tea bags or leaves
  4. Add sugar and stir until dissolved
  5. Add SCOBY and starter liquid
  6. Cover glass jar with cloth and secure around with rubber band
  7. Set pot aside in a dry, warm location away from direct sun
  8. Leave still for 7 days

After 7 days – add flavour if you wish.  You can add mint, raspberry, honey, ginger, or anything you like.

DRINK and ENJOY!!

Cruciferous Crunch Salad By Ashley Giordano RHN

Spring is the season in which we naturally cleanse the body of the heavy foods ingested during the winter. This is the main season to attend to the liver, which is one of our primary detoxification organs. Foods such as young plants, fresh greens and sprouts mimic the expansive qualities of spring are a great addition to your daily meals.

I recommend Cruciferous vegetables to many of my clients to support hormone balance and liver health. This group includes cabbage, brussels sprouts, broccoli, cauliflower, radish, turnips, kale, kohlrabi, and collard greens.  Some of the amazing properties of Cruciferous vegetables include:

  • Detoxification of excess estrogens in the body and helping to balance the estrogen-progesterone ratio (imbalanced hormones can show up as PMS, fibroids, endometriosis, acne, menstrual cramps and bloating);
  • Stimulating the liver out of stagnancy, as well as supporting phase I and II liver detoxification;
  • A great source of Vitamin A, vitamin C, folic acid and fiber;
  • They contain powerful cancer-fighting compounds;
  • Their high mineral and vitamin content, liver-loving and hormone balancing properties make this group of veggies great for promoting gorgeous skin!

Aim to incorporate these into your diet at least 3-5 times per week. They are at their most beneficial when lightly steamed or eaten raw.

Here is a crunchy and tangy salad recipe to get your started!

Cruciferous Crunch Salad
1 cup grated beets
1 cup grated carrots
1 ½ cups finely sliced cabbage
1 medium head of broccoli (stalk grated and florets chopped)
Optional: white beans and/or almonds

Dressing
1/3 cup of cold-pressed unrefined olive oil
2 tbsp raw apple cider vinegar
1 tsp dried mustard powder
1 clove of garlic, crushed or minced
Salt and pepper to taste
Dash of cayenne

Throw all of your grated and chopped ingredients into a big salad bowl and add optional white beans and/or almonds.
In a separate jar, whisk together dressing ingredients.  Pour dressing over salad and mix until well distributed.  Serve immediately or put in the fridge overnight for the flavors to meld together.

Recipe for Winter Cough and Colds: DIY Onion Syrup

Onion Syrup is a wonderful anti-microbial syrup to soothe coughs and sore throats.  It is useful on its own or as a base for adding other tinctures.

Instructions:

  • Slice one medium onion thinly
  • Using one cup of sugar, create layers of onion/sugar/onion/sugar in a large glass jar.
  • Allow to sit for two days.
  • Strain out onion.
  • Bottle the remaining mixture in an amber jar
  • Store in a cool place (cool cupboard or fridge)
  • Use ½ to 1 tsp 3x/day for cough.

To make medicinal syrups for flu or lung conditions, add thyme, licorice, andrographis, echinacea, wild cherry bark, or mullein.  Add equal parts tincture to syrup (ie:  10mL tincture + 10mL syrup) for best results.

Fall Recipe: Warming Carob Nut Delight Bars – By Dr. Nina Lange ND

Some delicious kitchen ideas for warming your belly and soul during the cooler months. Guaranteed to make you smile!  ENJOY!!

Ingredients:
2 eggs, separated
½ cup apple juice
1 tsp vanilla extract
¼ tsp ascorbic acid (Vitamin C crystals) *from health food store
pinch of cinnamon
½ tsp of powdered ginger or freshly grated
3 ½ Tbsp sifted carob powder
1/8 tsp salt
1 cup ground pumpkin seeds (easiest in a food processor or coffee grinder)
¾ cup walnuts/pecans/almond slivers, chopped coarsely

Directions:
Preheat oven to 350 degrees F.  Oil and line an 8X8” pan with parchment paper
In a medium bowl, whisk yolks and add salt, vanilla and Vitamin C crystals, until light.
Gradually add juice and carob powder while whisking.
Stir in seed and nuts mixture for 1 minute
With a mixer, beat egg whites to form shiny stiff peaks.
Fold ¼ egg whites into the batter until white disappears. Fold remaining whites with a rubber spatula until you don’t see any whites.
Scrape batter into the prepared pan  and bake for 20 minutes (should spring back when touched)
Peel off of paper and allow to cool on a rack then cut into squares.

Enjoy!!

Warm Weather Recipe: Lemon & Greens Drink

This invigorating blended drink is a powerhouse of energy-providing nutrients. Full of iron, folic acid, vitamin C, antioxidants, chlorophyll, vitamin K, and plenty of minerals. Drink this in the morning for a boost and a great start to your day!

Ingredients:

  • 3 Kale leaves
  • Juice of 1⁄2 lemon
  • 1 tsp spirulina powder
  • 1 tsp maple syrup
  • 1 cup water

Blend and enjoy!