Dani Kelly, RHN

"The evidence for nutritional therapy is becoming so strong that if the doctors of today don’t become nutritionists, the nutritionists will become the doctors of tomorrow." – Anonymous Irish Doctor

Cucumber Salsa

I recently went to a gathering at a friends house and this was served with tortilla chips! Mmmm! Needless to say, it did not last long! So delicious — I had to make my own! Colin, who doesn’t like cucumbers, even ate it! I call that ‘a hit!’ 

Ingredients:

-dice 3 cups cukes, half cup tomatoes, half cup celery, half a cup red onion

-half cup fresh parsley, minced

-one jalapeno pepper diced

-half cup fresh cilantro, minced

-5 garlic cloves, minced

-half cup Greek yogurt

-half teaspoon of lime juice

-salt and pepper

-feta [optional]

Combine & stir ingredients. Set in fridge for one hour. Serve with tortilla chips or add to bed of salad greens.

Serves 5+ people!

Happy snacking!

 

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Homemade Apple Crisps

Rylan has recently tried apple crisps (a.k.a. dried apple slices) at her school in Knowlesville and they have been the rave ever since.  On a recent trip to the SuperStore, she spots them and begins to beg and plea for this small container with the goods, which – might I add – has a price tag of $5.99.  I usher her away and informed her that they are, in fact, just as easy to make at home!  And so this is exactly what I have attempted today!  Won’t she be thrilled once she gets home?  Most certainly.  :)  And I know the apple-cinnamon aroma lingering throughout our third floor apartment is certainly delightful enough!

Ingredients:
– apples, thinly sliced
– cinnamon (optional)
– nutmeg (optional)

Procedure:
1. Set oven on bake, at 200 degrees.
2. Place thinly, sliced apples on parchment paper.
3. Sprinkle spices onto to apple slices, if desired.
4. Bake for 2-4 hours remembering to flip the slices half way through time.

Enjoy (the smell that lingers and your delectable treat)!

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Pumpkin Chocolate Chip Cookies

Ingredients:

  • 1 1/2 cups of pumpkin w. skin removed, cut into 1 inch cubes
  • 1/4 cup of softened butter or coconut oil
  • 1/2 cup of pure maple syrup
  • 1 tsp of natural vanilla bean powder or extract
  • 1 1/4 cups of coconut or buckwheat flour
  • 1 tsp of aluminum-free baking powder
  • 1/2 tsp of unrefined sea salt
  • 2 tsp of cinnamon powder
  • 1 bar of 70-85% dark chocolate chopped into chunks

Method:

  1. Preheat oven to 355 degrees Fahrenheit/180 degrees Celsius.  Rub in a couple of tbsp of melted coconut oil over pumpkin. Roast the pumpkin for 45 mins or until soft.  Allow to cool slightly.
  2. In a bowl, mix in the pumpkin pieces, butter/coconut oil, maple syrup and vanilla. Sift in the flour, baking powder, salt and cinnamon. Combine well to form a smooth batter.  Stir through your chocolate chunks.
  3. Grease baking tray w. coconut oil and spoon tablespoon sized rounds onto tray, 1 inch thick.  Bake for about 15-20 mins. They will still be soft; the underside should become golden brown.
  4. Allow to cool completely on a wire rack before storing in an airtight container, in the fridge.

Cookie recipe adapted from The Food Matters Recipe Book.

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Chicken Broth

Ingredients:

– 1 whole chicken (I purchase free-range and organic from our local market)

– water (to cover chicken in pot)

– herbs (summer savory, oregano, basil & minced garlic)

– sea salt

– onions (optional)

Procedure:

1. Place thawed chicken in pot and cover with water.

2. Add herbs.

3. Boil, with a cover, for 45 minutes or until meat falls easily from the bone.

4. Remove from heat and remove bones and meat.

In the past I have used this broth for making chicken rice, as soup stock (just add veggies) or drank it on its own when I felt a bug coming on.  It’s definitely my go-to “food” when I am feeling under the weather.  It freezes well, also.  To freeze, I fill a quart mason jar 3/4 full, leaving room for it to freeze and place it in the freezer. (Made the mistake of filling the quart jar full one time and the pressure caused the glass jar to burst in my freezer). This last time I made broth I also put the bones in a bag in the freezer to be reboiled and used another time.  I will let you know how I make out.

So not only does chicken broth taste great but the gelatin rich broth is full of minerals and other nutrients that help liver function, aid in digestion and allow bone and teeth health to flourish (just to name a few benefits)! To learn more, Weston A. Price Foundation has a great, but long article with many of the health benefits of consuming broths called, Why Broth is Beautiful .  Enjoy!

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Sweet Pink Beet/Carrot Pulp Cookies

Ingredients:
-1 cup of coconut oil
-2/3 cup of brown sugar
-2 eggs
-2 tsp vanilla
-1.5 cups of Speerville Flour Mill Pharaoh’s Favorite Mix
-2 cups of beet and carrot pulp

Directions:
1. Combine oil and sugar.
2. Beat in eggs and vanilla.
3. Stir in Speerville Flour Mill Pharaoh’s Favorite Mix and pulp.
4. Use spoon to transfer dough to cookie sheet & bake at 375° for 20-30 mins or until desired tenderness!

image

Cookies! (not raw hamburger)

Enjoy!

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Dr. Seuss Inspired –Egg Salad Sandwich

So your child enjoys egg salad sandwiches but you want more for them, health-wise then bread, boiled eggs & mayo [which contains a list full if less than desirable GMO’d ingredients]. I suffered from this dilemma and Dr. Seuss gave me the answer (the clever fellow). Think green eggs… That’s right! I combine boiled eggs with 1/2 an avocado instead of mayonnaise and Rylan approves. In fact that’s what she is having tomorrow for lunch [her request] along with a sliced orange, a carrot sans dip & water.

Feel free to add minced onions to the egg & avocado, if you think your child will eat it.

Healthy lunches shouldn’t be complicated or stressful.

This is a great way to get protein & healthy fats into your child’s diet.

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A Guilt-Free, Chocolatey Treat

If you are anything like me then you occasionally crave a treat and sometimes it’s even chocolatey in nature.  …Then the guilt sets in and we ask ourselves, “Was that really worth it?” For me the answer is often, “No.”
HOWEVER, I stumbled upon this recipe on a website entitled ‘Sustainable Baby Steps’ and have already prepared it twice this week, GUILT-FREE. The first time I shared it with some lovely ladies at a Birth Talk meeting, where I gave a brief presentation on eating for conception, pregnancy & breastfeeding, with raving reviews! This time, I have tweeked the recipe and added the following ingredients: walnuts, sesame seeds & coconut shavings and Miss Rylan approved.

Ingredients:

-1 cup of Organic, Coconut Oil

-3/4 cup of Organic, Raw Cacao Powder

-1/3 cup Organic Raw Honey

-1 tsp Vanilla Extract

-Dash of Sea Salt

-Optional – almonds, walnuts, coconut shavings, seeds, strawberries, etc.

Procedure:

1. Begin by melting the Coconut Oil & Honey. Using a glass measuring cup containing Coconut Oil and Honey submerged in a boiling pot of water (temperature= medium) is what worked best for me. (Be sure that no water gets into the measuring cup).

2. Once Coconut Oil & Honey are completely melted add Cacao Powder, Vanilla extract & sea salt and mix well.

3. Place optional ingredients in a glass dish and pour “chocolatey treat” on top.

4. Place in freezer for approximately an hour to harden.

5. Remove from freezer and store in fridge.

6. Be sure to share with friends!

This recipe is an enjoyable way to receive your healthy, saturated fats & nuts. :)

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Pumpkin Chocolate Honey Oatmeal Muffins

Traveling and eating well are my passions but I struggle when I am forced to combine them. Not knowing what or when your next meal will be is stressful. On the road we become bored,hungry and usually end up making unhealthy eating choices (not to mention our ‘on the road’ options are less than desirable.) So how do we resolve ‘the travel & eat well’ dilemma? By packing our own snacking options, of course.

I had leftover organic (canned) pumpkin pie filling left over from Thanksgiving, had oatmeal in the cupboard and 85% cocoa chocolate bar. While anticipation arose for our recent trip to Halifax, I thought of this delicious combination of ingredients and alas Pumpkin Chocolate Honey Oatmeal Muffins were introduced and Rylan approved.

Ingredients:
[Approximate measurements]

-2 cups oatmeal
-2 eggs
-1/2 teaspoon baking soda
-3/4 teaspoon baking powder
-pinch of sea salt
-2 tablespoons honey
-1/2 cinnamon
-1 tablespoon of coconut butter
-1/4 cup water or coconut milk*
-250ml of pumpkin
-70% or higher cocoa chocolate bar or unsweetened chocolate cocoa chips

*Remember to chose organic and buy local, when available.

1. Preheat oven to 350° & grease pan or muffin tray with coconut oil.

2. In a bowl combine oatmeal, baking soda and powder, salt, & cinnamon.

3. In another bowl combine eggs, coconut butter, honey, pumpkin & water.

4. Slowly pour the wet ingredients into the dry and stir until smooth.

5. Stir in chocolate.

6. Pour into pan or muffin tray and bake for 25-35 minutes or until lightly browned.

This is a convenience & healthy snack that provides you with satiety, from the saturated fats, and a source of fiber!

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Chicken Barley Soup

I threw these ingredients into a pot the other evening and Chicken Barley Soup was born. (Very similar/pretty much is Chicken Vegetable Noodle Soup minus the noodles and with barley!)

Ingredients:

  • 1 Free-range Chicken (legs and/or breast)
  • Thyme
  • 1-2 cups of Pearl Barley
  • 3 peeled Carrots
  • Cabbage
  • 2 diced Celery stalks
  • 1 diced Onion
  • 4 Garlic cloves
  • 6 peeled and diced potatoes
  • sea salt and pepper

*Remember to shop locally & organic, whenever possible.

Directions:

Start by filling a large pot with water, to boil the chicken for the broth. Boil chicken, thyme, onions and garlic together, until meat is falling off bone. (~45 mins.)

Prepare your veggies. (peel and dice)

Remove boiled chicken from water and de-bone. Add the bone-less chicken back into pot and reduce heat to medium.

Add Barley.

Add Carrots to pot and simmer on medium heat (10 mins). Add Potatoes and lastly, celery and cabbage.

When your veggies and barley are tender, soup is ready to cool and be served.

*Note: Boiling chicken, with the bone in, adds nutrients and calcium to the meal. :)

Bon appetite!

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Speghetti Sauce 101

Ingredients:

  • ½ Sweet Onion
  • ½ Green Pepper
  • ½ Red Pepper
  • ½ grated carrot
  • 3-4 cloves garlic
  • 2-4 tsp. olive oil
  • Pinch red pepper
  • 1 bay leaf
  • 2 tbsp basil
  • 1 tsp oregano
  • ½ tsp sea salt
  • ½ tsp grated black pepper
  • 1 large can diced tomatoes (28 oz)
  • 1 8 oz can tomato sauce (15 oz)

*Remember to shop locally & organic, whenever possible.

Directions:

Dice onion, green pepper, red pepper. Grate carrot. Smash garlic with a large
knife, peel and chop.

Add olive oil to pan and heat for about 30 seconds, add onion, green pepper,
red pepper and carrot. On medium high heat sweat vegetables. You don’t want them to brown, basically you are using the heat to start cooking them, about 6
minutes. Add the garlic, stir and sweat for about 1 minute. Add spices, stir and
sweat for about 1 minute.

Add diced tomatoes and tomato sauce, turn heat to high. When sauce is boiling
turn heat down to simmer, the lowest setting available on your stove. You want
the sauce to just enjoy itself and have the ingredients mingle. Cover and let
simmer for about one hour, stirring occasionally (if you are in a hurry the
sauce can be ready by the time your spaghetti is cooked if you put the water on
for spaghetti at the same time just make sure you have sweated the vegetables
enough so they are cooked).

Fill large pot with water and bring to boil. Add sea salt and measure
spaghetti. Stir spaghetti as it begins to soften and stir
occasionally while it’s cooking.

Drain spaghetti, rinse, place it back into pan. Add olive oil and a couple large spoons of spaghetti sauce. The spaghetti soaks up all the great flavors.

Serve spaghetti and spoon more sauce on top.

*Recipe adapted from FoodEditorials.com

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