Tag Archives: Recipe

Magenta Quinoasotto (gluten-free)

The holidays are full of festive gatherings and this gluten free, delicious and nutritious recipe is sure to be a hit with any party crowd. Sharing is caring! (for more great recipes, click here)

Magenta Quinoasotto

Quinoa

  • 1 ½ cups beets, diced
  • 1 ½ cups carrots, diced
  • 3/4 cup shallot or onion, diced
  • 3 tbsp. garlic, chopped
  • 1 tsp. coarse salt
  • 1 tbsp. dried oregano
  • 1 tsp. coarse pepper
  • Olive oil
  • 1 cup quinoa
  • ½ cup grated parmigiano reggiano

Dressing

  • 1 oz. olive oil (or clarified butter)
  • ½ lemon, juiced
  • 1 lime, juiced
  • Cracked pepper

quinoa-2

Serves: 4

  1. Preheat oven to 450°F. In a baking dish, combine beets, carrots, onion, and garlic with salt; oregano, pepper, and oil. Toss gently to coat and roast until soft and slightly browning—approximately 25 minutes.
  2. Meanwhile, cook quinoa as per the package’s directions.
  3. Combine all dressing ingredients in a bowl and mix.
  4. Stir dressing and roasted vegetable mixture into the hot quinoa, including all the juice in the pan. If you have made the quinoa ahead of time, put the whole mixture back in the oven until hot.
  5. Remove from heat and fold in grated parmesan until the whole mixture is gooey. It should be a brilliant shade of magenta that will add stunning visual appeal to your plate.

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Adapted from Pure Green Magazine
Vol. 4 / Food & Drink

Your guide to healthy snacking

This week on our Instagram, our practitioners are sharing their favorite snacks to help motivate and inspire you to snack smart. Wonder what an ND looks for when choosing what to snack on? In this post we will share our tips for selecting the best items to nosh on.

During the day, you should aim to enjoy three larger meals, making sure they are properly balanced. Hunger between meals is natural as your blood sugar declines and it is your opportunity to nourish your body just enough to get you to your next meal. Let’s break down the components of a well-rounded, nutritious snack

Effects on blood sugar:

First and foremost, balancing out your blood sugar is key to having a smart snack. The reason for moderate hunger between meals is in fact our body alerting you that your blood sugar is dropping.

The worst thing you can do is send it soaring as it will quickly crash leaving you tired, moody, and hungry, again!

When choosing a snack, consider its effects on your blood sugar. You should aim to balance so pair good carbs with healthy fats and clean proteins.

Healthy carbs:

Reaching for a muffin, donut, or other “white” flour, high sugar snack will send your blood sugar soaring only to have it crash. The good carb component of your snack should be a healthy “slow” burning carb such as whole fruit or whole grains.

Healthy fats:

Fat is your friend, as long as it’s the right kind of fat. Polyunsaturated fats are utilized heavily in the body and keep you feeling full longer. These are the fats you want to include in with your snacks. Choose nuts, seeds, or fish for your healthy fat option.

Proteins:

Proteins are essential building blocks for our body.  Choosing clean proteins for snacking will further help balance blood sugar and provide good nutrition. Ideal snack options for clean proteins are nuts, seeds, legumes and pulses, and hard boiled eggs.

Here are some quick ideas for snacks from clinic co-owner, Du La, ND :

  • Home-made muffin + fruit
  • Pretzels + fruit + nuts
  • Vegetable sticks + hummus
  • Corn chips + guacamole
  • Cheese + whole grain crackers
  • Kale chips
  • Roasted chick peas
  • Smoothie
  • Yogurt with fruit
  • Trail mix with dried fruit, dried coconut and seeds
  • Seaweed with brown rice and avocado

Our ND’s are ready to assist you with a properly balanced diet plan to support your overall health and wellness – Get in touch!

Warming Carrot, Garlic, Ginger Soup (vegan, gluten free)

In Traditional Chinese medicine cooler weather means we should select warming foods to nourish our body. Du La, ND gave us a short list of her favourite everyday warming foods and this easy recipe to incorporate them into your weekly meals. Enjoy!

Ingredients:

  • 6 full sized carrots, peeled and thinly sliced
  • 1 medium-sized sweet onion, diced
  • 2 cloves of garlic, minced
  • 0.5 cups of cashews (raw cashews work best but if they are not raw, just be sure that they are not salted)
  • 1 tablespoons of freshly grated ginger (if you are like me, and LOVE Ginger, add more!)
  • 1 tablespoons coconut oil
  • 1 can of coconut milk
  • 1-1.5 cups of water, unsweetened almond milk, or vegetable stock
  • 1-2 tablespoons maple syrup (depending on how sweet you like it)
  • 1.5 teaspoons cinnamon
  • 1.5 teaspoons cumin
  • 0.5 teaspoons of freshly ground nutmeg
  • Sea salt to taste

Directions:

  1. Warm the coconut oil in a sauce pan over medium heat.
  2. Add the sliced carrots, onion, garlic and spices and sauté until carrots are soft and onions are slightly caramelized.
  3. Once the carrots and onions have softened add the coconut milk, cashews, ginger, and maple syrup.
  4. Bring to a low bubble over medium heat, don’t let it boil!
  5. Allow soup to simmer 20 minutes.
  6. From here, place the contents of the pot into a high powered blender. Start blending on low. Add your liquid of choice in small amounts until you have your desired consistency. If you do not have a high powered blender, you can use an immersion blender instead.

Love this recipe? You can find more recipes, and other fantastic food ideas on my Instagram!

Warming foods for cooler weather

In Traditional Chinese medicine cooler weather means we need warming foods to nourish our body. In this video, Du La, ND shares with us her favorite warming foods. All of our healthiest tips and expert advice can be found on our YouTube channel. Subscribe for frequent updates!