The Relatable Lunchbox Recipe

By Kerri Lambie, Registered Homeopath & Holistic Nutritionist

Food was an integral component to my upbringing. I have great memories of sitting around the kitchen table for hours with my family laughing and enjoying the meal prepared for us.

Going to school I had the same enjoyment from opening my brown paper bag (yes I am aging myself) and eating with my friends. Although there were many times I was envious of the cakes and cookies my friends had, as my mother opted for healthy snacks. I used to think that times had changed, however now as the mother of two boys I see the same lunch comparisons coming up much like I had those years ago.

Soon after beginning kindergarten, my eldest son came home asking why he didn’t get cookies in his lunch like his friends (up until that point his sugar intake was pretty minimal aside from some natural sugars). I knew he was referring to those multi-coloured sprinkle cookies that attracted kids like a magpie to a shiny object! It dawned on me that in addition to making sure he was getting nutritious food for lunch, the snacks also needed to be trendy food that he and the other kids could relate to, so that he didn’t feel deprived and left out.

Here are a couple of my boy’s favourites:

Easy Chocolate Avocado Pudding […]

By |September 4th, 2018|Digestion, Nutrition, Recipes|0 Comments

Cranberry Roasted Chicken Recipe

By Liane Wansbrough, Holistic Nutritionist

Cranberries typically make an appearance at the dinner table during the holidays in the form of sauce. Yet the berries, which come packed with great health benefits, can definitely serve as more than just a side dish. In season from September to December, you can find inexpensive fresh or frozen cranberries at most supermarkets. While the berries have lots of vitamin C and fiber, their high polyphenol content can also dial down inflammatory pathways, making them a great addition to any diet.

Roasted cranberries add a bright burst of flavour that lends well to meat, poultry, vegetables and salads. Roasting makes use of the entire berry as opposed to cranberry juice, which doesn’t include skin or flesh. […]

By |November 14th, 2017|Nutrition, Recipes|0 Comments

Preparing A Balanced Back To School Lunch Box

By Andy Di Santis, Registered Dietician

The start of the school year can be a hectic time for families. Between pick-ups, drop offs, homework and extracurricular activities, you could hardly be blamed for being crunched for time on a regular basis.

There’s no doubt that time management and priority setting are crucial activities at this time of year, and my hope is that healthy eating, including packing a healthy lunch for your child, finds its way close to the top of that priority list.

I understand that this may be easier to say than to practically achieve.

That’s where I come in! In today’s article I will breakdown how to plan out your child’s school lunches in a straightforward manner and give you some great healthy snack ideas to support a balanced diet and productive day for your kids.

What does a balanced lunch box look like?

As a nutrition professional, I believe your child’s lunch should be comprised of 3 primary components:

[…]

By |August 29th, 2017|Nutrition, Pediatric Health, Recipes|0 Comments

The Wisdom of Summer Eating

By Dr. Kathleen Regan, ND

Summer is ruled by the fire element in Traditional Chinese Medicine. It is the height of ‘yang’ energy, which rules expansion, growth, and creativity. Nature is at its peak in terms of growth and the motion of natural energy is moving upwards – meaning that this is the perfect time to harness that natural high in your energy levels! Being mindful to match your eating habits to the movement of this season can help maintain health and energy all year round.

Enjoy beautiful meals with colorful fruits and vegetables. Not only are these foods inspiring and fun but they are full of vitamins, minerals and antioxidants.

Avoid COLD foods but consume COOLING foods. Cold foods cause contraction in the stomach and interfere with digestion. This includes overconsumption of raw fruit/vegetable juice*, salads or raw greens, iced drinks and ice cream. On the other hand, cooling foods are ones that disperse heat without creating coldness in the stomach. These include: salads, sprouts, fruit, cucumber, tofu and many herbal teas (see our Cooling Chrysanthemum Tea recipe). […]

Cooling Chrysanthemum Tea

By Dr. Kathleen Regan, ND

Chrysanthemum tea is traditionally steeped in hot water with the addition of sugar and sometimes with the addition of goji berries. This tea can be used to ‘cool’ summer heat amongst other healing properties. In Traditional Chinese Medicine it is also believed to clear the liver and the eyes.

With this recipe, I have included chamomile and mint to add to the cooling benefits of the chrysanthemum. I have also recommended maple syrup or Manuka honey instead of rock sugar or cane sugar as they are higher in nutrient density, health benefits and lower in glycemic index. This tea is best mixed in a large dry batch of loose herbs then made one pot at a time. […]

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

[…]

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!

[…]

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