Fun Kitchen Tools!

Ok I'll admit I'm a bit of a kitchen gadget geek. I like to try different things when preparing food - some I consider 'essentials' but some I'll admit are just 'fun'. When you spend a lot of time meal-planning or preparing food for the family I think it's important to do whatever it takes to stay motivated or to make food prep easier. So my new tool is something I've been eyeing for a while now, and I finally got to try it . It's a 'spiralizer'. This tool turns vegetables such as sweet potato, zucchini, cucumber, carrot, beet and turnips into long strands OR ribbons (depending on your blade). You can enjoy a grain-free pasta this way, or eat the food raw in a beautiful salad. This picture is one of the first things I tried - a simple carrot and apple salad. The kids loved how long and 'slinky' the carrots were, which made them more motivated to eat them (another bonus). I also make fantastic curly sweet potato fries using this tool. It's day 1 owning this new gadget and it's definitely a hit.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Fresh and Simple Clean meals

For those of you 'Eating Clean' you will appreciate the simplicity of these 2 fresh meals. Both include a lean protein, healthy fat (avocado) and complex carbs in the form of veggies rather than starches/grains, making them wonderful for those trying to watch their waist-line! During this season of BBQ's and alcohol, including a meal like this daily will help off-set those extra indulgences.

This one is 2 eggs on lettuce with a side of 1/2 avocado and tomato slices (I make these into wraps as a mid-morning meal after a workout)

 This is the leftovers of a roast chicken, 1/2 avocado and assorted fresh veggies. This would be lunch.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Coconut Flour Pancakes - Grain free breakfast treat!

This has quickly become one of my favorite grain-free high protein breakfast alternatives. For those days when oatmeal just doesn't appeal to you, give no-garbage pancake a try!

Ingredients:
1 egg plus 2 egg whites
1 heaping TBSP coconut flour
1-2 TBSP powerseeds (optional)
cinnamon

mix all ingredients and pour into a hot pan that has a little melted coconut oil in it. Cook until golden then flip. Top with your choice of berries, fruit, yogurt or a drizzle of maple syrup!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Loving berry season! Give your oatmeal a new twist!

I love this time of year where local berries are plentiful and end up in my bowl of oatmeal! These were picked with the help of my kids at Barrie Hill Farms.

Doesn't this mix of colors just look alive and inviting? Keep your oatmeal jazzed up with seasonal toppings! I have topped this oatmeal with power seeds (chia, flax, hemp) and plain yogurt. These berries are very high in antioxidants and fiber.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Power Balls using CocoCardio

I tried making my power balls recipe with the addition of the 'Coco Cardio' I purchased at iHerb. The Coco Cardio is a dark cocoa powder with beet and hibiscus powder added to it. These are powerful antioxidants that help oxygenate the blood and provide you with added energy. I love this stuff. I tried it in hot water as a cocoa drink for a chocolately fix, but it goes very well in baked goods, as it completely masks any flavor from the beets (they have a sweet earthy flavor). Naturopath approved!

These powerballs are delicious, high in protein, grain-free, paleo-friendly and have a good dose of fiber and healthy fat. Great for a snack or post workout. These are wonderful for children.

1 cup raw almonds - blend in food processor, then add the following:
1 cup dates
1/2 cup coconut flakes
4 tbsp Coco Cardio
1/2 cup hemp hearts (you could also use a combo of chia and ground flax)

if the mixture doesn't stick together after processing, add a couple tablespoons of agave or honey

form into 1 inch balls and refrigerate or freeze!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Where to get some pantry staples and COUPON CODE for iHERB.com!

As I mentioned in my last post I'll share with you some of the goodies I've recently purchased from iherb! I like getting inspired in the kitchen and keeping it fresh, so it's fun to try new products out once in a while, and getting my order last week did just that!
As a bonus, if you would like to place an order with iherb.com, you can use the following coupon code to give you up to $10 OFF your first order over $40!
COUPON CODE: NTK179

Ok, so you can see from the picture a few of the things I ordered:

Coconut sugar - a low glycemic sugar alternative - use exactly like you would regular sugar in your baking etc.


Coconut Flour - a paleo-friendly (grain-free) flour alternative, used in many of my baked goodies

Peanut Flour - a high protein grain-free flour alternative, can be added to smoothies, baked goods or make into nut-butter. Check out my peanut-butter cookie recipe in the previous post!

Coco Cardio - dark cocoa powder WITH beet and hibiscus flour. This is a heart healthy addition to warm drinks or baked goods. Use like you would cocoa powder. Check out my smoothie recipe in the previous post!

Agave - this is a nice pantry staple for using in dressings and some baked goods for sweetness in liquid form

Have fun in the kitchen!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Peanut Flour Goodies! High protein cookie and smoothies.

I have been having a lot of fun in the kitchen with some of the goodies I recently ordered online (I will post my source in an upcoming blog). I love playing around with new naturopathic ingredients! To start, I want to share with you my recipes with High Protein Peanut Flour. This product is basically peanuts that had the fat content roasted off and therefore is a high protein nutrient boost that can be used in the place of flour (cookies, bars), to make your own peanut butter (just add 1-2 Tbsp water to 1 Tbsp peanut flour) or into smoothies (1/4 cup has 16g of protein!!). This stuff tastes great, and I love that it is a great alternative for grains in paleo recipes!
This weekend I made the kids a smoothie:
1 banana
2 Tbsp Cocoa Cardio (More info on this in my next post!)
4 Tbsp Peanut Flour
2 cups Coconut Almond Milk (I love this stuff - comes in a 2 pack at costco, just the right sweetness for smoothies and baking!)

Blend it all up and drink! Tasted a lot like chocolate milk to be honest, and it wasn't overly peanut-y

Next I made these amazing high protein Peanut Butter cookies - great for an afternoon snack or post-workout. Paleo approved and kid approved!

Mix the following in a bowl:
3/4 cup peanut butter
1/2 cup peanut flour
1/4 cup ground flax
1 tsp vanilla

1 tsp baking soda
1/2 tsp salt
1/3 cup honey or agave or maple syrup (sweeten to your preference)
1 egg (this is optional - the flax will bind it if you add a little water or milk alternative)

the dough is pretty firm. Roll into 1 inch balls and flatten on a baking sheet. Bake at 350 for 10-12 min.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Black Bean Brownies - Naturopathic, Paleo goodness!

We're known for showing off our baking at the clinic, and when Dr. Sarah brought in her adzuki brownie's last week it reminded me that I should dust off my own recipe. These brownies are high in fiber, protein, antioxidants, healthy fat and are grain free and vegan! And yes, the kids seemed to really like them (asking for seconds is a good sign). Here is my version:

Put the following ingredients into your blender:
1 ripe banana
1 cup almond milk
1/3 cup honey or maple syrup
2 Tbsp coconut oil
1 can of rinsed black beans
(option: if you have a great blender, you can add a full raw beet, peeled, into the ingredients. This takes the nutrition to a whole other level - I did so in the picture you are seeing and it gives it a bit of a reddish hue, such as a red-velvet cake would! the cocoa masks the beet taste!)

Blend until all ingredients are incorporated and smooth.

In another bowl mix 1/3 cup ground flax, 1/2 cup coconut flour, 1/2 cup dark cocoa, 1 tsp sea salt, 1 tsp vanilla (optional 1 tsp cinnamon). Pour liquid mixture into your dry ingredients incorporating gently. Optional - add in 1/2 cup chocolate chips or carob chips at this point.

Pour into parchment lined 8x8 inch baking pan. Bake at 400C for 45 min.

Once cool, top with a thin layer of icing:

1/3 cup cocoa powder, 1 tsp vanilla, 1/4 cup coconut oil, 1/4 cup honey. Let it cool and pour over brownies. Once you refrigerate this icing will get hard because of the coconut oil.
OPTION: instead of the icing melt some dark chocolate overtop.


Enjoy!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Pumpkin Protein Pancakes!

These Pumpkin Protein Pancakes are Delicious!
 Remember that pumpkin puree I made a while back (in the fall) by roasting some pumpkins? Well I had one bag left in the freezer and made some delicious protein pancakes over the weekend. These pancakes are not only high in protein, but are also 'paleo' since they are grain free.

Here is the ingredient list:
1 cup pumpkin puree
5 scoops Natural Factors Vegan Vanilla Protein Powder
1/2 cup Power Seeds (chia, hemp, ground flax)
1 tsp cinnamon
1/2 tsp pumpkin pie spice
1 tsp Baking Powder
2 eggs

Mix all ingredients together and add almond/coconut milk to the desired consistency of your pancakes (thinner consistency makes thinner pancakes). Fry these in a little coconut oil.

Serve with Blueberry Chia Sauce!

Blueberry Chia Sauce:
1 cup frozen blueberries
1/4 cup chia
1/4 cup water
stevia or maple syrup to taste

simmer until thickened (10 min) and serve on top of pancakes! Naturopathic Indeed!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Gluten-free Pizzas

Over the weekend we felt like having a pizza night, but to keep it clean and naturopathic I decided to try a couple gluten-free crust recipes. The first one was an eggplant based one (pictured on the right in the first photo) and the second one was made from gluten-free flour and was done easily in a skillet! Both turned out great!

Eggplant Pizza Crust:

• 1 eggplant, peeled
• 1/2 tsp  (2 mL)  salt
• 1/4 cup  (60 mL)  ground flaxseeds
• 3 tbsp  (45 mL)  Gluten-free flour (I used a blend, but you can use Bob's Mill)
• 1 egg
• 1 tbsp  (15 mL)  olive oil
• 1/4 tsp  (1 mL)  pepper
• 1 tsp garlic powder

Preparation

1. In large bowl, coarsely shred eggplant; stir in salt and let sit for 5 minutes. In handfuls or using cheesecloth, squeeze out excess liquid. In separate large bowl, thoroughly combine eggplant, flaxseeds, flour, egg, oil and pepper. On a piece of parchment press mixture into any shape, but 1/4-inch/5 mm thick. Slide parchment paper onto pizza stone (preheated) OR centre rack of 375°F/190°C oven; bake for 20 minutes.
2. Carefully slide crust out of oven; top with another parchment paper; lift both parchments and flip over; peel off top parchment. Apply your toppings and bake an additional 15-20 min at 400C.

Skillet Pizza:
2 cups gluten-free flour
2 Tbsp starch (corn, rice or arrowroot)
2 tsp Baking powder
2 Tbsp Olive Oil
1/2 tsp salt
1 tsp oregano
1 tsp basil
1/2 tsp garlic powder

Add water (start with 1 cup) until you form a dough ball. Divide into 2 smaller dough balls and let sit 5 min. Heat a skillet (non-stick or cast iron). Add 1 tsp olive oil. Roll out one dough ball onto parchment into circle. Flip the dough into the hot pan (peel off parchment). Cook for about 4 min. per side (until light golden brown). Repeat with next dough ball. Apply toppings and bake 15-20 min at 400C

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

A New Take on Romaine!

Back when we had cable television I used to watch a LOT of Food Network. I remember seeing chef Michael Smith throwing a head of romaine onto the BBQ for a new spin on caesar salad, but I had never tried it until recently. This technique is AMAZING at bringing out the flavor of an otherwise bland leafy green! Here's how:

Rub your entire head of romaine in olive oil (just the outside) and sprinkle with salt and pepper. Place it on the BBQ just for under a minute per side - you don't want to 'steam' the lettuce, but rather give it nice grill marks. When it's done, slice it in half lengthwise and drizzle with home-made dressing (naturopathic take on ceasar)!
Dressing:
1 Tbsp Dijon
3 cloves garlic
juice of 1/2 lemon
salt and pepper
Blend with an immersion blender while slowly adding about 1/3 cup olive oil to emulsify the dressing (this makes it thick).

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Throwing together a (CLEAN) meal!

My next few posts will be mostly food related with pictures and recipes of meals we've made recently that have been great enough to share! Sometimes I wonder why i'm grabbing my camera every time I put a dish together, but I'm realizing that I'm inspired by food, cooking and clean eating. This should be a cornerstone for good health for everyone, and that is why my Naturopathic blog sometimes feels like a food blog - it's THAT important!! Food create a hormonal and chemical cascade in out bodies, and when the diet is off, so is everything else! Your best assurance at good health is eating simple, REAL foods at least 80% of the time! Find out what will motivate you to get back into the kitchen, try new recipes, and challenge yourself to make it healthier! For me, I surround myself by people and resources that have the same passion about Clean Eating as I do - a simple strategy is to follow those people on Facebook or Blogs - each day when I open my page I'm flooded with great new ideas and recipes that I'm excited to try.

Ok, so the last week or so we've been really diligent with cleaning up our diets and incorporating a little 'detox' as spring arrives! One of the wonderful benefits of tackling a cleanse is that you are forced to explore new foods and create new recipes with ingredients you may otherwise not have tried. Here's one sample dinner that we made earlier in the week:

Brown and Wild Rice with a little coconut oil and peas

A simple avocado and tomato salad topped with chopped onion, lemon juice and salt and pepper - Delicious!

Stirfry - saute a diced onion and red pepper in Olive Oil until soft and translucent. Add baby bok choy and white navy beans, salt and pepper. Saute until bok choy wilts (3-4 min). Grate 2-3 cloves garlic into the pan and heat through. Serve with the rice and side of avocado/tomato salad.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detoxification Seminar

Mark your calendars!
FREE Detoxification Seminar
Dr. Anna Falkowski, Naturopathic Doctor
Date: Tuesday April 16 12-1pm at Vitality for Life Health Center OR
Saturday April 20, 31013, 2pm-3pm, Moksha Yoga Barrie

Details: Any compound that has a detrimental effect on cell function is considered a toxin. Our bodies are exposed to an increasing number of toxic compounds in the environment, foods, skin care products as well as to a growing variety of drugs. Given these exposures, the individual’s ability to detoxify is now recognized as a key factor to OVERALL health.
HOW DO WE RETURN THE BODY TO BALANCE IN AN UNBALANCED WORLD? Decrease the total body burden -DETOXIFICATION!!!

This workshop will guide you through the many factors involved in supporting the body’s own ability to eliminate built-up toxins. It will be a wonderful adjunct to the upcoming Moksha Yoga challenge in May! You will be instructed on:
-Nutritional guidelines
-Recommendations on activities to improve elimination
-Resources to support you on your journey
-Specially formulated supplements that aid in detoxification will be discussed AND available for purchase at a discounted price.

*Note: this workshop is suitable for both BEGINNERS and those well versed in detoxification, as different options will be discussed! Friends and Families are welcome!

Please EMAIL anna@vitalityforlife.ca to reserve your spot for the April 16th date as it will be limited to an intimate group at our clinic!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Sweet Potato Hummus

Made this awesome Sweet Potato Hummus this past weekend to take as an appetizer to a friends house - it was a hit! This is a nice lighter variation on traditional hummus. Here is the recipe:
-Peel and dice 2 medium sweet potatoes. Drizzle in olive oil , toss and bake at 400 for 25-30 min (until tender).
-Cut the tops off 3 garlic bulbs. Drizzle the cut side with olive oil. Wrap in aluminum foil and bake with the sweet potato, but leave in an extra 10 min.
-Place sweet potato, one can rinsed chickpeas, juice of one lemon, 3-4 Tbsp of olive oil, 1 tsp cumin, and the roasted garlic (squeeze cloves out of the bulb) into medium bowl.
-Puree with hand blender (or food processor). Salt and pepper to taste. Adjust flavor as needed.
-Toast raw sunflower and pumpkin seeds. Sprinkle onto hummus and top with dried cranberries (optional). Serve with corn chips, pita or crackers!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Treating Ear Infections Naturally - Seminar

DATE CHANGE!!
FREE seminar - 'Treating Ear Infections Naturally'
When: Tuesday Feb 19, 12-1pm
Where: Vitality for Life Health Center
What: Learn the causes, symptoms and treatments for your child's ear infections using a natural approach that will boost your child's inner vitality and immune system! Empower yourself with the knowledge that will help your child over-come this common childhood ailment.
How: Please RSVP to anna@vitalityforlife.ca as space is limited. I encourage you to bring a friend that would like to know more about Naturopathic medicine and how it can help their kids!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Cauliflower Bake Using 'Cashew Cheese'

Cauliflower subs in for pasta in this satisfyingly filling main. This delicious healthy paelo alternative to traditional cream sauce is perfect for dairy-free, gluten-free diets. This is such a comfort meal that the whole family will love, and it really tastes 'cheesy'. If you've never tried making a cashew 'cheese' sauce, this recipe is a must!

Ingredients

• 2/3 cup  (150 mL)  raw cashews
• 1 cup  (150 mL)  Broth OR water
• 2 tbsp  (30 mL)  Dijon mustard
• 1/2 tsp  (2 mL)  smoked paprika
• 1/2 tsp  (2 mL)  pepper 
• 1/2 tsp salt
• 1 clove  garlic
• 3 cup  (750 mL)  chopped cauliflower florets, blanched
• 1/2 cup  (125 mL)  chopped parsley, plus 2 tbsp (30 mL), loosely packed

Preparation

1. Soak cashews in broth for 1 hour. In blender, combine with mustard,  paprika, salt & pepper and garlic and blend to a fine creamy consistency. Scrape mixture into large bowl.
2. In large pot of boiling water, lightly blanch cauliflower for 3-4 minute; drain and toss with sauce and 1/2 cup/125 mL of the parsley.
3. Scrape into a 9-inch/23 cm ovenproof skillet or square baking dish. Bake in 375°F/190°C oven for 30 minutes or until bubbling. Garnish with remaining parsley

You can always add a little sauteed sausage, chicken or bacon and serve it as a meal, or keep as is and serve as a side dish! Enjoy.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Roasted fennel & beets Quinoa

Whenever we have a relaxed weekend I find myself cooking up a storm in preparation for the week. I love to try new recipes and explore with different flavors. This weekend I made several recipes including this amazing roasted fennel and beet quinoa salad. Here's how easy it is.

-slice one fennel bulb in half and then into 1/4 inch strips. Toss in olive oil and place in a parchment lined baking dish
-wrap 3-4 beets in foil and place on same sheet
Bake these in a 425 oven for 30-40 min or until beets are fork tender and fennel is caramelized

Meanwhile rinse your 1 cup of quinoa and cook in water or broth for 18-20 min.

Mix all ingredients together. Drizzle with additional olive oil, salt & pepper, and if desired add chopped parsley, dried cranberries and some cashews! This dish tastes great hot or cold. Naturopath approved!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Chia Seed 'Tapioca' Pudding - Naturopath approved!

This is such a simple, tasty and healthy recipe that is gluten/dairy/grain-free and a hit with the kids and entire family! This qualifies as a paleo dessert if you are following this sort of diet. High in fiber, omegas and moderate protein from the chia seeds, this is both a wonderful dessert OR mid-day snack.
1 can coconut milk (or 2 cups of milk substitute such as almond milk - omit coconut water in this case)
1 cup coconut water
1/2 cup chia seeds
1 tsp vanilla
2 Tbsp Honey (or sweeten to taste)
option - grate peel of 1/2 lemon

Mix in a glass bowl and refrigerate at least 4 hrs or overnight. Serve topped with fruit if desired!
 



Enjoy!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!