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

Garlic Tea

Garlic, which in French is ‘ail’, is known for repelling vampires. This cure or prevent all, helps to lower high blood cholesterol & high blood pressure. When consumed regularly will prevent colds and flu, sore throats, infections & coughs, to name a few. This herb is an antibiotic, antiviral, astringent and immune-system stimulant. It contains sulfur which offers protection against cancer, inflammation, and high blood sugar levels, as well.
Naturally, when I woke up with a sore throat this past weekend, I brewed some garlic tea!

Ingredients:

-1 clove of pressed garlic
-warm water
-honey (optional, but will help cease dry cough)

Combine & sip!

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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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“You want me to do what with wet socks?”

1. Soak a pair of cotton socks in very cold water. Wring out the socks so they are not dripping and put them on your feet.

2. Cover the cold, wet socks completely with a large pair of wool or cotton socks. It is important that no part of the wet sock is exposed to the air.

3. If you are sensitive to cold, you can soak your feet in a hot foot bath to warm them first. Make the water as hot as you can tolerate so that your feet turn red. This will reduce the shock of the cold on your feet.

4. Go to sleep.

5. The socks will be dry in the morning.

Do you or someone you know suffer from congestion, swelling or inflammation? Look no further than your sock drawer. Warming Socks work while you sleep to improve circulation and lymphatic drainage by encouraging blood flow to the feet and extremities, as the body attempts to warm and dry the socks. Warming Socks can be used to clear congestion in the upper respiratory tract or lungs, to reduce edema and/or swelling, reduce inflammation anywhere in the body, and to improve overall health.

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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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Baked Kale Chips

Ingredients:

  • bundle of  organic kale
  • olive oil or coconut oil
  • sea salt
  • cayenne pepper (optional)

Directions:

  1. Rinse and thoroughly dry kale.
  2. Preheat oven to 350 degrees Fahrenheit.
  3. Thoroughly cover kale leaves with olive oil, cut into bite sizes and place on pizza pan.
  4. Sprinkle with sea salt and cayenne pepper (optional).
  5. Place in the oven for 12 minutes or until crisp. Do not over cook.

Kale, when baked, takes on a chip-like texture, so enjoy in replace of.

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Raw Protein Balls

Ingredients:

  • 100 g or 1/2 cup of hemp seeds
  • 1/4 cup of sesame seeds
  • 1/2 cup of crushed walnuts and/or almonds
  • 1/2 cup of granola
  • 1 cup of nut butter (almond or peanut)
  • 2 tbsp of honey
  • cocoa nibs (75% or higher)
  • 1 tsp of cinnamon
  • 100 g of protein powder (optional)
  • 50 g of maca root powder (optional)

Directions:

  1. Mix all ingredients thoroughly and portion into 2 oz balls & wrap with wax paper.
  2. Let chill in fridge for 1 hour and store in freezer.

Enjoy as a nutritional snack, anytime!

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Chicken Vegetable Noodle Soup

Ingredients:

  • 1 whole chicken
  • 2 cups of spelt or rice noodles OR barley
  • 4 med. carrots, peeled and cut into rounds
  • 4 stalks of celery, thinly sliced
  • 1 med. onion, diced
  • 1 cup of diced cabbage (optional)
  • 1 cup corn &/or peas (optional)
  • green beans (optional)
  • 4 cloves of garlic, minced
  • 1/2 cup of parsley, chopped
  • 1 teaspoon of dried thyme leaves
  • 1 bay leaf

Directions:

  1. To make broth fill large pot with 4 litres of filtered water. Add chicken, garlic and spices. Boil for 45 minutes or until chicken falls easily from bone. Remove from heat. Remove bones.
  2. Cut up vegetables.
  3. Cook spelt or rice noodles OR barley as directed on package.
  4. Add carrots to broth and simmer for 10 minutes. Add remaining vegetables, noodles and meat to broth and simmer lightly for 20 minutes.

Serve warm!

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Zucchini-Walnut Bread

A healthier treat. Don’t forget to share!

Ingredients:

  • 3/4 cup whole wheat pastry flour
  • 3/4 cup whole wheat flour
  • 1/2 cup brown sugar
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp nutmeg
  • 1/3 cup of extra virgin olive oil
  • 1/3 cup unsweetened applesauce
  • 2 lg free- run eggs
  • 1 sm zucchini (6 oz), coarsely grated (about 1 1/4 c)
  • 1/3 cup chopped walnuts
  1. Heat oven to 350°F. Coat 9″ × 5″ loaf pan with coconut oil.
  2. Whisk together flours, sugar, cinnamon, baking soda, nutmeg, and 1/4 tsp salt in large bowl. In another large bowl, whisk together oil, applesauce, and eggs. Stir in zucchini. Stir wet ingredients into dry ingredients, mixing just enough to combine. Stir in walnuts.
  3. Pour batter into prepared pan. Bake until wooden skewer inserted into center comes out clean, 50 to 60 minutes. Cool 15 minutes in pan, then transfer bread to rack to cool completely before slicing.

Delish!

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Leg of Lamb with Rosemary

Rosemary added to meals is beneficial for people who suffer from high/low blood pressure, headaches, circulatory problems, menstrual cramps and will help to detoxify the liver.

Ingredients:

  • 1  leg of lamb (3 to 3 1/2 lbs), de-boned and tied (optional)
  • 1/4 cup extra-virgin olive oil
  • 3  large potatoes, rinsed and cut into wedges
  • 6  garlic cloves
  • 3  large sprigs rosemary
  • 1 cup dry red wine
  • 2 tbsp dijon mustard
 Directions:
  1. Turn oven to broil. Rub lamb leg with olive oil, then season with sea salt and black pepper, to taste.
  2. Place lamb in a roasting pan and heat on all sides until  browned, about 10 minutes total. Remove lamb from oven and reduce the temperature to 400°F.
  3. Add potatoes, garlic, and sprigs of rosemary to the pan. In a bowl, mix wine with 1 cup water and mustard.  Pour wine mixture over lamb.
  4. Cover the pan loosely with aluminum foil and set lamb in the  oven to roast for about 1 hour, or  until a meat thermometer reads  between 135°F and 140°F.
  5. Allow lamb to rest at least 15  minutes before slicing.

Lamb is known for being a hypoallergenic. Rosemary is a source of calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, and vitamins B1, B3 and C.

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