Porridge Two Ways

By Dr. Angelina Riopel, Naturopathic Doctor

Porridge is a delicious and healthy winter staple. It is rich in fiber and a great way to balance blood sugar and help keep your appetite and cravings under control throughout the day.

The health benefits of porridge can vary depending on the type of oats we use and what we serve it with. The traditional milk and brown sugar, although delicious, can have a negative effect on blood sugar and digestion. Oats are naturally gluten free, although can become contaminated during processing, so it is best to choose a gluten-free brand. Whole oats are preferable to quick oats, as they are lower on the glycemic index, meaning a more favorable effect on blood sugar levels.

Try adding different combinations of the following power-foods to improve the nutrient content and flavor of your porridge. Oats themselves are a medicinal food known to strengthen and calm the nervous system.

Cinnamon to help balance blood sugar
Chia or flax seed will increase the fiber content
Dried fruit (organic and sulfite –free) such as apricots, dates, prunes or raisons or Fresh fruit such as berries or bananas for flavor, fiber and nutrients
Unsalted, raw nuts and seeds will increase the protein content of your porridge. You can also mix nuts and seeds together, in equal parts, and grind in a coffee grinder, then store in the freezer. This is an easy way to have all that nutrition ready to go!
Try nut milk such as almond milk or coconut milk (I prefer canned), as a dairy alternative […]

By |December 13th, 2016|Nutrition, Recipes|0 Comments

Holiday Survival Tea Recipe

Tea is a subtle way of receiving nature’s best medicine. Herbal infusions extract medicinal ingredients through the heat of water. Just the warmth of botanically inspired water helps to melt stress, while sitting to enjoy a cup of tea promotes mindfulness. This holiday season, consider taking some time once or twice per day to enjoy this mood & digestion balancing blend.

Ingredients

You can find most of these ingredients through your local herbal shop. If you live in Toronto, Herbies Herbs is one of the best locations for bulk herbal medicines.

2 Parts Lemon Balm (1 Cup)
2 Parts Chamomile (1 Cup)
1 Part Oat Tops (1/2 Cup)
1 Part Rose Petals (1/2 Cup)
1 Part Lavender (1/2 Cup)
Optional: Cinnamon Sticks

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By |November 29th, 2016|Mental Clarity, Mind Body Medicine, Recipes|0 Comments

Back-To-School ‘Herbal Chill’ Tea

By Dr. Kathleen Regan, ND

 

Going back to school can be a stressful time for kids. Sometimes kids are open about expressing their worries and sometimes their anxieties come out in physical ways like itchy skin, tummy aches, headaches, bad dreams and restlessness. Calming herbs can go a long way to alleviate anxieties. Tea is a great way to provide this ‘herbal chill’. Your little tea enthusiast can drink it hot or for those kids not so fond of tea – it can be added to juice or smoothies. This herbal recipe can be compounded on special request at Innate Wellness or by your local naturopath/herbalist.

Ingredients

1 Part Chamomile

1 Part Catnip

1 Part Lemon Balm […]

Stomach Healing Holiday Recipe

With Liane Wansbrough, CNP

Looking for a digestible recipe for your holiday potluck party? This delicious salad is warm and filling like a gratin but without the cheese hangover. Not to mention, the nutrients in this recipe are great stomach healers. The rich zinc content in pumpkin helps to heal the stomach lining. Garlic, natures’s great natural antibiotic, helps to combat bacterial overgrowth. While all-spice contains herbs which warm and strengthen digestion. If chickpeas give you gas, substitute with 1 cup of soaked and peeled almonds.  […]

By |December 8th, 2015|Nutrition, Recipes|0 Comments

The Family Breakfast Smoothie Recipe

By Dr. Kathleen Regan, ND

Looking for a quick, simple, healthy, delicious breakfast solution for the whole family? A breakfast smoothie is a great way to boost breakfast nutrition and get the family off to a great start! Understand the nutritional benefits and enjoy!

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By |July 25th, 2015|Nutrition, Recipes|0 Comments

Cooling Cacao Mint Protein Balls

By Brittany Darrah, CNP

In the heat of summer I often want to plunge into the freezer and dig out a treat to help me cool down. For that reason, I created these cooling cacao mint protein balls–they are extremely easy to make and melt in your mouth! Being stored in the freezer, these can be enjoyed in small portions throughout the summer whenever an ice cream or chocolate craving hits; they satisfy and deliver a healthy combination of nutrients, fat, protein, and fibre. Please note that different protein powders will affect this recipe, for that reason I recommend using Vanilla Raw Vegan Protein by Garden of Life for the best results.

INGREDIENTS

1 1/2 cup of oats

1/2 cup of vanilla raw vegan protein powder by Garden of Life 

1/4 tsp. salt

1/2 cup sunflower seed butter

1/3 cup pure maple syrup

3 tbsp. coconut milk

1/3 cup raw cacao

1/2 – 1 tsp. mint extract

METHOD

In a food processor, blend oats until you get a fine powder. Add protein powder, salt, sunflower seed butter, pure maple syrup, coconut milk, cacao, and 1/2-1 tsp mint extract to taste (this amount will slightly vary). Put mixture in fridge for approx. 30 mins to let harden. Take mixture out of fridge, scoop with a teaspoon, roll into balls and place on a baking sheet. Allow balls to set in freezer for approx. 1 hour, remove, and store in a ziplock bag in the freezer. These balls soften quickly and don’t completely freeze. 

By |June 28th, 2015|Nutrition, Recipes, Uncategorized|0 Comments

Lymphatic Drainage Smoothie

With Brittany Darrah, CNP

For optimal lymphatic drainage it is recommended to consume one meal in the form of an alkalinizing and nourishing green smoothie. Replacing plant milk or water with herbal tea often increases the healing properties of smoothies. Cleavers is a herb commonly used for detoxification of the lymph system; it can be purchased by request as an organic loose tea at Innate Wellness. In addition to cleavers, pineapple provides anti-inflammatory properties, digestive benefits, and enzyme content that improve lymphatic function to promote natural, everyday detoxification.

 

Ingredients

–       1 cup chopped pineapple

–     1 tbsp. of lime juice

–       3 leaves of romaine lettuce, rinsed and torn

–       1/2 cup frozen ripe pear (used instead of banana as a lower glycemic thickener)

–       1 cup cleavers tea

–       1 serving of preferred greens powder (optional)

Method

Brew the cleavers tea in advance, allowing it to steep for 10-15 minutes. Chill in the refrigerator. You may wish to make tea in bulk and drink it on its own, or incorporate it into other beverages over the course of a few days.

Put ingredients into blender and blend until smooth. Pour into a large glass or mason jar and enjoy!

Winter Warmer Squash & Kale Quinoa Salad

with Lisa Holowaychuk, Holistic Health & Life Coach

Looking for a FRESH & HEALTHY recipe for the holidays? Look no further. This dish will keep you feeling warm and is a great addition to any holiday spread.

 

 

 

 

 

 

 

Makes 4 to 6 servings as a main dish.

Ingredients:
1 1/2 cups quinoa
3 cups water
2 teaspoons olive oil, divided
1 onion, chopped
2 garlic cloves, minced
1 1/2 cups peeled, cored and diced butternut squash
1 1/2 cups roughly chopped kale (previously washed and cleaned)
2 teaspoons fresh thyme, chopped
vinaigrette

Directions:
In a large pot, bring the quinoa and water to a boil, reduce the heat and simmer, covered until all the water has been absorbed (about 20 minutes). Remove from the heat, fluff with a for and place in a large bowl to cool for 20 minutes.
In the meantime, heat one teaspoons olive oil in a large skillet, add the onion and cook until it turns translucid. Add the garlic, butternut squash and kale. Cover with a lid and cook for about 10 minutes on medium-low heat. Remove the lid, check that the butternut squash is tender but not mushy or hard when you poke a piece with a knife. Add the thyme and continue cooking until the all the liquid creating by the cover has evaporated.
Let cool to room temperature. Gently fold the cooked quinoa and the cooked vegetables together along with the vinaigrette.
Serve room temperature or cold.

By |November 27th, 2014|Nutrition, Recipes|0 Comments

Innate’s Summer Cooling Concoction

Feeling the heat? Try this cooling concoction to stay cool this summer….

 

 

 

 

 

 

In a glass jug combine:

5-6 cups of water
 A handful of cilantro leaves
A handful of mint leaves
1 dropper of chlorophyll water
1/2tsp of cayenne (preferably liquid if you can find it but powder will do)
6-8 cucumber slices
4 slices of lemon

 

Let this combo sit in the fridge for a few hours. Drink two-three glasses per day first thing in the morning and through the afternoon. Continue to refill with water for two days.

By |July 31st, 2014|Recipes|0 Comments

Green Detox Liver Juice Recipe

By: Lisa Holowaychuk, Holistic Health Coach + Life Stylist

This recipe is amazing for the liver because of the dandelion leaves. The sour taste of a Granny Smith Apple will also help to stimulate liver function. While from a Traditional Chinese Medicine perspective, cucumber and celery are cooling which helps to drain heat and inflammation that builds up in the liver. This juice is perfect first thing in the morning on an empty stomach. A week of this and you will feel amazing!!

One huge bunch of dandelion leaves
One apple
One large cucumber 
4-5 Stalks of celery

For best results, use organic and local where possible.

 

By |April 26th, 2014|Detoxification/Cleanse, Recipes|0 Comments