Vegetable Squares

May 10, 2019

This recipe was originally published in Cook Your Way to Health as Vegetable Appetizers, using 1 cup of gluten-free whole grain flour.  As part of a cleanse I was doing this past month, I experimented with using my homemade almond flour, and I’m happy to report that I loved them!  Here is my new version:

Vegetable Appetizers

A nutrient dense breakfast – no grain flour or sugar, great protein, and lots of veggies!

1 medium onion, finely chopped

3 cups finely chopped carrots, broccoli, celery, zucchini and/or mushrooms (you choose)

1 cup almond flour (grind whole raw almonds in Nutri Bullet or blender, or use dehydrated left over almond pulp from making almond milk)

1/2 cup grated old cheddar, or cheese of your choice.   I used 1 cup Goat Cheddar.

2 tbsp. parsley

1 tbsp. dill

1/2 tsp. oregano

2 cloves garlic, minced

1/4 cup cold pressed olive oil

4 eggs, slightly beaten

unhulled sesame seeds

  1.   Heat oven to 350 F and oil a 9″ square baking pan.
  2.   Mix all ingredients together and spread into pan.   Top with sesame seeds.
  3.   Bake until golden brown, about 40 minutes, cool on a rack.
  4.   Cut into squares and serve.

Great with soup for lunch, and cold in the lunchbox.

Replace toast and jam with this healthy alternative!

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Yahoo!! Lifetime Achievement Award!

May 10, 2019

What an honor to receive the Lifetime Achievement Award at the Holistic Nutrition Conference this month in Calgary.  Focus of the conference was Inflammation, the Root Cause of Illness.   All of the speakers were captivating, with the latest research into healing with nutrition.

Having worked in the industry for 25 years plus, this award has recognized my contributions: my books, my presentations, my published articles, my consultations, and my latest venture, my healing retreat in the country.

This is an opportunity for me to thank all of you who have attended my workshops and presentations, my clients, and those of you who have purchased my books.  And, of course, thank you to all who are allowing me to help with improving your health through my retreat center.

Natural and holistic nutrition is timeless.  The basic macronutrients and whole and natural foods continue to be important, regardless of the many new ‘diets’ out there, and the new products.  It has affirmed for me that my five books are indeed anti-inflammatory, as there are no white flours, sugar, or processed foods.  I’m also pleased that as well as the hard copies there are the pdf versions of all five available on my website http://www.healingwithnutrition.ca

I encourage all of you to continue to try new recipes using whole foods, up your vegetable intake, and cut out anything processed.   Your body will love you for it.

Blessings

Paulette.


Healthy Skin for Kids!

April 19, 2019

Dry and/or scaly skin is the sign of essential fatty acid deficiency.  The skin’s outermost layer is composed of cell membranes and protein, and the cell membranes are dependent on good fats.

A healthy child has lustrous skin and hair.  Hair is really an appendage of the skin, made of protein derived from cell membranes.  Many children today have dull hair and dry skin; actually, varying degrees of dryness are the rule, from  a flat dullness to visible scaling and roughness.

Healthy food fats are the best way to ensure that your child gets the balanced essential fatty acids that they need, and these are walnuts, raw nuts and seeds, fresh fish (salmon, tuna, mackerel, sardines), avocado,  and navy and kidney beans.

Clearly it is a problem for parents to ensure their children receive an adequate intake, particularly a fussy eater, therefore food oils are the most practical way to supply EFAs to their children.

These are fish oil extracts,  black currant oil and borage oil (unique in containing gamma linoleic acid or GLA, helpful during metabolism of linoleic acid), cod liver oil (never use defatted cod liver oil, but may purchase the flavored oil). Children with eczema may have difficulty converting linoleic acid, the major omega-6 EFA, to GLA, and borage and  black currant oils get around this problem.

While we are looking at skin health here, parents will discover that learning disabilities may improve, and behavior problems may lessen when their child is no longer deficient in essential fats. Some sources say that 80% of hyperactive children benefit from EFAs.  If your child suffers from  autoimmune disorders, asthma,  and many other illnesses, you may see lessening of symptoms over time.

It is useful to open a capsule and add it to smoothies or other foods for children that are unable to swallow capsules, and rubbing the oil from the capsule on the skin is most helpful as well. (do not give capsules to children under the age of 4).  In addition to the borage oil for GLA content, use pure oils rather than lotions that contain many undesirable additives, such as pure jojoba oil, pure avocado oil,  pure walnut oil and pure hemp oil , even olive oil, as good sources for rubbing on a baby’s, or children’s skin.

Seeing healthy skin and hair on a child means the essential fats are being assimilated, and this is helping the child to build resistance to disease.

Because Vitamin A is a co-factor nutrient, helping the enzymes in your child’s body metabolize EFAs, it is crucial to healthy skin.  The best sources of vitamin A are orange, red, yellow, and deep green vegetables, for example carrots, squash, sweet potatoes, pumpkin, tomato,  spinach, watermelon, mango, and apricots.  Good animal sources are the egg yolks from pasture raised chickens, and cod liver oil.

As the cell membranes are composed of protein as well, it is important to ensure your child has small amounts of good quality protein, spread over the day.  Avoid processed proteins, as well as all processed foods; many are full of undesirable additives and sugars.

Many children love pasta; purchase pastas such as chickpea rotini, quinoa swirls, lentil pasta, black bean spaghetti, and other whole food pastas rather than the usual pasta made from white wheat flour.  Salads made by combining the bean pasta with the grain pasta give the child a good source of protein.

Another way to increase the nutrient value of pasta sauces is to add some vegetable powders such as dehydrated beets, tomatoes, and onions, as well as a good quality (high level of amino acids) collagen powder.

Spend time with your children planning menus, recipes, and shopping together for the ingredients.  Allow them to help in the preparation of the foods,  encouraging interest and desire to eat what they have made.

Try dehydrated beet powder in smoothies, Date Filled Cookies made with Almond Flour, Pumpkin Custard, Pumpkin Pie, Chickpea Pasta Protein Salad, and Cashew Cheese Loaf.  (Date Filled Cookies, Pumpkin Custard, Chickpea Pasta Salad and Cashew Cheese Loaf recipes available here on the blog)


THANK YOU AND YUMMY PASTA SALAD!

March 26, 2019

A huge thank you to all you attended the Heart Health workshop on Saturday March 23rd.  I appreciated discussion and questions regarding the material presented.  We always have an interesting and inquiring group of people, and it was encouraging to see men attending  and supporting their health and their partners.  We had a lot of food, and some fun with preparation!

Heart Health Workshop (Custom)

The pasta and legume salad was a hit, so I’ve included the recipe here.  The Beet and Cucumber Salad is in Eat Away Illness, and the Cashew Cheese Loaf, Jack Cheese, and Dahl are in Cook Your Way to Health.

Chickpea Pasta Protein Salad

1 cup chickpea rotini pasta

1 cup quinoa spiral pasta

2 cups carrots, diced

1 cup chopped kale or greens (may use frozen)

6 green onions, chopped

Dressing:

1/4 cup Tamari soy sauce

2 T. brown rice vinegar

2 T. toasted sesame oil

pinch unrefined sea salt

Garnish:

2 T. toasted sesame seeds.

Variation:   use 1 cup cooked white beans instead of chickpea rotini, and add with step 3.

  1. Cook chickpea rotini for 9 minutes, rinse, and drain and set aside.
  2. Cook quinoa spirals with chopped carrots until el dente, approximately 5 minutes.
  3. Add chopped greens (and beans if using) and return to boil, remove from heat and drain.
  4. Add green onions and chickpea rotini and combine.
  5. Make dressing and combine with salad.
  6. Sprinkle with sesame seeds and serve warm or room temperature.

Note:  Today I heard that one participant made this salad with lentils instead of the rotini.   Any legume will enhance the amino acid balance of this salad. The picture below is with white beans rather than rotini.

Chickpea Rotini Protein Salad (Custom)

To your heart health;

Paulette.


Heal the Heart with Fun and Food!

February 20, 2019

Well it seems this cold weather has altered many a life.   I have had to move the date from February to March 9th!  February was Valentines and Heart month, but it was not to be….  Please call to save your spot; etransfers appreciated.

 

Heal the Heart Poster March 9, 2019


CASHEW LOAF! OLD IS NEW….

February 20, 2019

Well it seems a lot of people are again making this Cashew Loaf recipe.   It was published in my first book Cook Your Way to Health, and I used it a lot in my work with gluten-free clients.  Now it seems it is KETO!! The new diet craze!  I will be discussing the pros and cons of the Keto diet at my workshop on March 9th on Heart Health, but meanwhile, here is the recipe.   It is great cold, toasted, or with your choice of spreads.

cashew-loaf.jpg

Cashew Cheese Loaf

This wonderfully easy to make loaf is loaded with protein and good fats, and makes a satisfying breakfast or snack.

2 1/2 cups ground raw cashew pieces (may use almonds)  (I grind these in my Nutri Bullet just prior to mixing)

1/4 cup soft butter, ghee or coconut oil

1 cup grated cheese of choice (goat Feta is tangy; as is old Cheddar, Goat cheddar is great)

1 tsp. baking soda

3 eggs, slightly beaten

  1.  Heat oven to 350 F.
  2. Mix butter or coconut oil with nut flour and cheese.
  3. Add eggs and baking soda.
  4. Pour into parchment lined 4″ x 8″ loaf pan.
  5. Bake about 1 hour, or until top is nicely browned.
  6. Remove with parchment from pan and cool on wire rack.

I like this loaf toasted with the Jack Cheese as a spread.  Or try Lemon Curd.  Both of these recipes are in Cook Your Way to Health as well, now available as a download on my website for $7.99 if you don’t already have it.

Note:  Remember to purchase raw nuts from a fridge at your health food store, and store them in the freezer or fridge until use to preserve the quality of the unsaturated fat.

Enjoy!

Paulette.

 


Women’s Health Retreat

February 11, 2019

TWO DAYS OF FUN AND FOOD!

Why not get pampered while you create?  This retreat is for anyone who wants to get away from it all;  to create, either by quilting, knitting, writing, your choice, AND be pampered and educated on the value of the foods and beverages served for meals and snacks.

Each person will have their own space; quilters have access to cutting tables and boards, iron, etc.

Enjoy two days of fun, learn to stock your pantry with food choices that heal your body, experience educational demonstrations of prepping super foods, and GET motivated and educated to begin the path to an energized healthy life!

Wednesday February 20, 4:00p.m. to Friday February 22, 4:00p.m.  First monthly retreat.

Take home best selling healing manual Eat Away Illness included with your first retreat.

Call 306-244-8890 for more information. Overnight accommodation is limited so call now.  Day retreats also available.  Why not carpool with others for more fun!

Homemade Almond Milk, Socca, Chocolate Brownie, Lemon Curd.

Edited Map Nov. 2017

I look forward to seeing you!

Paulette.