Dr. Lani Nykilchuk
Naturopathic Family Physician
These muffins are adapted from a Nourishing meals recipe found in their amazing "Nourishing Meals" cookbook.
These muffins are absolutely delicious and even if you are not avoiding gluten, dairy or eggs you will still enjoy them. They use buckwheat flour which is rich in flavanoids, Vitamin C and magnesium. Buckwheat typically has quite a strong flavour but it blends really nice with the banana and walnut.
Banana Walnut Muffins
Makes 12 muffins
3/4 cup walnuts chopped
1 1/4 cup gluten free ground oats *
1 cup buckwheat flour
1/4 cup tapioca flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp sea salt
2 cups mashed banana (~ 4-5 ripe bananas)
1/2 cup sugar (coconut sugar prefered)
1/3 cup melted coconut oil
2 tsp vanilla extract
1 cup milk (coconut, almond, rice... any variety works)
* can omit and use all buckwheat flour instead.
preheat oven to 350 degrees. Use muffin cups or grease muffin tin.
whisk together all dry ingredients
in a seperate bowl, combine wet ingredients - start with banana then milk.... if wet ingredients seem to thick once combined you can add a bit more milk.
combine wet and dry ingredients. Fill each muffin cup - should make 12 full sized muffins
Bake for 20-30minutes. Let cool.
Enjoy as a snack or as part of a breakfast with fruit.
Why does breakfast have to be sweet except when we decide to have an omelet, tofu scramble or sausage and eggs.
Here is a new spin on your regular oat breakfast - make it savory. Add herbs and spices, olive oil, veggies and greens.
I’ve added quite a few ingredients to this recipe but don’t shy away from it because of this. Use what you have available and be creative.
I’ve been enjoying this fare all week and I can’t tell you how satisfying it is. I was first introduced to this recipe by a friend of mine and it really blew me away. Hope it does the same for you!
Savory Breakfast Oats
1 cup organic rolled oats
1 tsp olive oil
1 red bell pepper- diced
1 green onion- chopped
~1/2 cup arugula
1 Tbsp pumpkin seeds
1/2 Tbsp sesame seeds
1/2 Tbsp sunflower seeds
greek yogurt(I suggest pasture fed cow or goat)
~1/4 cup chopped parsley
1/4 lemon juice
kalamata olives 3-4 chopped
hot pepper sauce to taste
Cook oats as per directions ( a quick trick is to boil water, add your oats to a bowl and then add boiling water to just cover the oats. Let sit covered ~ 5 minutes)
While oats are cooking....
sauté - green onion and red pepper in a tsp of olive oil - can add rosemary, thyme, oregano to taste.
toast -seeds ~ 5 minutes low heat in toaster oven.
Place oats in a bowl, top with arugula, add a quick drizzle of olive oil and the juice of a 1/4 lemon, then add the sautéed vegetables, a dollop of yogurt if desired, olives, parsley, toasted seeds and a dash of hot pepper sauce if desired.
Summer of 2015 will be one to remember. It’s been HOT and dry. Cooking is not the activity of choice when the heat is on. Here is a nutritious and delicious option, it takes a moment to prepare and if you have a garden going what a great way to use up some of your bounty. Don’t feel restricted to the above list of greens and herbs... zucchini would be great, as would kale, chives... just a few ideas.
If you would like your gazpacho to look really red add a little tomato juice. I like the orange glow this recipe gives off though.
Creamy Tomato Gazpacho
3 large heirloom tomatoes roughly chopped
1 half large english cucumber
1- 2 cloves garlic, smashed
small handful basil - large stems removed
small handful parsley - large stems removed
1 cup arugula or spinach
1 cup water
1/3 cup olive oil
1-2 Tbsp apple cider or white balsamic vinegar
salt to taste
Add all ingredients to blender and blend till desired consistency ( I left mine on the chunkier side)
Serve with crusty bread, grilled fish or prawns, prosciutto, cheese, olives, tortilla chips...
I like preparing this dish at the beginning of the week. It makes a nice dinner and can be a great lunch either warm or cold with a side salad.
It offers lots of flavours and is packed with protein, some slow carbs and lots of veg. What more can you ask for?
Salmon and Oat Bake
Adapted from Alive Magazine (Nov 2012)
Serves 4 - 6
2 cans of wild pink or sockeye salmon (~ 450g)
2 large eggs, lightly beaten
1 cup rolled oats
1 large carrot grated
1 small red onion, chopped
2 cloves garlic, minced
1/2 cup parsley- chopped
1/2 cup greens - chards/kale -chopped
1/2 lemon- juiced
1 Tbsp- grated or prepared horseradish
salt and pepper to taste
Preheat oven to 350
Mix all ingredients together
flatten into greased 9 x 9 pan
bake for 30-40 minutes or until salmon is crispy.
Serve with side salad or sauerkraut.
I have been drinking this concoction all Summer long. It’s so refreshing and delicious.
It’s also a great smoothie to have through the Fall season since it’s full of immune supportive ingredients.
Sweet Liquid Greens
1/2 cup apple juice ( I like Santa Cruz Apple Juice)
1/2 cup water
1/2 lemon juice
1 thumb of ginger peeled
1 stick celery
1 small cucumber
1 bunch greens- spinach, kale, chards (whatever you have on hand)
optional: 2-4 tbsps of chia seeds, flax seeds or hemp hearts
Add all above ingredients to high powered blender and blend till liquified.
This is a quick and delicious meal. Anchovies and spot prawns are rich in omega 3 fatty acids and have a lovely salty flavour.
Simple ingredients make this a delicious but nutritious meal.
Spot Prawn Pasta
3- 4 anchovy fillets
1 lb spot prawns- washed and deshelled
4 tomatoes- roma or campari -diced
1 bunch parsley (stems and leaf)
1 Tbsp olive oil and/or butter
1/2 lemon- juice and zest
3 cloves garlic- minced
pinch of chili flakes - for extra heat if desired
salt and pepper to taste
grated pecorino romano cheese (sheep milk) on top if desired.
bring water to a boil and cook pasta to desired consistency.
In deep pan sauté starting with garlic, chilies, oil and anchovies for about 5 minutes. Add chopped parsley stems, tomatoes, spot prawns and lemon juice and cook till desired tenderness and spot prawns are fully cooked. Finish with S+P, parsley leaves and cheese on top if desired.
Note: if you're not an anchovie fan, these can easily be omitted from the recipe without loosing flavour.
I’m always on the hunt for quick and easy snacks that are nutritious and tasty. This one fits the bill. It’s adapted from the Munchin with munchkin website, with a few alterations. The original uses pistachios and raspberries, which is a lovely combo. I’ve used blueberries with walnuts and sunflower seeds or strawberries and pecans.
They make a great breakfast or snack.
TASTY OATMEAL BITES
Adapted from: Munchin with munchkin
Makes 12 oatmeal bites
2 cups rolled oats (whole oats, not instant)
3 Tbsps honey or maple syrup
1 cup unsweetened applesauce
1 cup milk (coconut, almond, rice or what suits you best)
1 tsp vanilla extract
1 Tbsp cinnamon powder
1 cup fresh or frozen berries
1/2 cup nuts or seeds, coarsely chopped
coconut oil- small amount for lining muffin tray
optional: top with shredded coconut and a drizzle of honey
Preheat oven to 375.
Combine all ingredients, adding berries last.
Use small amount of coconut oil to grease muffin tray. Add oatmeal mix to each tray, filling to the top.
Bake for 20 minutes, can broil for 2-3 minutes for a crustier top.
These can be eaten on their own or with a protein smoothie or yogurt and fruit for a complete breakfast.
Here is a great meal using the extremely healthy but lesser known tempeh. What is tempeh you ask? It’s fermented soy beans that have been pressed to form a patty. What makes it different from tofu is that it is fermented and whole soy bean is retained, which gives it a higher protein, vitamin, and fibre content. The flavour of tempeh is often described as “earthy”.
Because it’s a healthy option, I’m always looking for new ways of incorporating it into my diet. This recipe is super easy to make and can be enjoyed as a savoury breakfast (which is how I like to have it) or can be served at lunch/dinner with a soup or over top brown rice.
The other ingredient I’d like to highlight is the Umeboshi paste. Umeboshi translates to English to mean “ Japanese salt plums”. It has a sour and salty flavour and a little goes a long way. It can be found at most specialty food stores (If you’re here in BC - I’ve seen it at Choices Market). If you have a hard time finding it, you can substitute tamari/liquid soy for flavouring.
Tempeh & Kale Stir fry
1 package tempeh - cubed
1 small red onion- sliced into half moons
4 cups kale- spines removed and chopped
1-2 tsp coconut oil
1/2 -1 tsp Umeboshi paste -pickled plum puree (based on flavour preference)
2 Tbsp sunflower seeds, sesame seeds or pumpkin seeds
sauerkraut to garnish
you can substitute tamari/liquid soy for the ume plum sauce
sauté tempeh (cubed) and red onion ( half moon) in coconut oil
chop up 1-2 cups kale
add ume plum sauce (1 tsp) and 1 tsp h20, add Kale
sauté 1-2 min on low medium
top with sesame oil and 2 Tbsp sunflower seeds, sesame seeds or pumpkin seeds
sauerkraut to top - I used wild brine arame and ginger sauerkraut salad (delish!!)
Breakfast is this most important meal of the day...am I starting to sound like a broken record? But, it’s true!
Ensuring you get a complete meal for breakfast including protein, carbohydrates and health fats is extremely important when it comes to breaking your overnight fast and fuelling yourself for the day to come.
This breakfast idea is great for on the go. All you need is a sealable jar and some delicious and nutritious ingredients and you will have an awesome breakfast in no time.
Since apricots and blueberries are in season these are perfect additions to your breakfast. If you have the time to do some canning and preserving you can keep eating local all year long.
Check out this post for for simple ideas to preserve fruit: Nourishing meals -Simple ways to preserve fruit.
Canning is a great activity to do with friends/loved ones - since it takes time and often leads to a large quantity of canned goods. If you’re new to canning make sure to consult someone who has done this before to ensure safe technique to reduce bacteria contamination.
Fresh apricot and blueberry mash breakfast parfait
Ingredients for Parfait
1/2 cup rolled oats
2 tbsp chia or hemp seeds
1 tsp cinnamon
1 cup greek full fat yogurt
1/2 cup blueberry mash
2 apricots sliced
Ingredients for blueberry mash
1 1/2 cup blueberries
1/2 lemon juice and zest
a couple slices of fresh ginger (optional)
Add each ingredient in layers in bowl or travel container ( I used a mason jar). Start with oats, cinnamon and chia seeds and mix these together. Then add greek yogurt, 1/2 cup berry mash and sliced apricot.
Preparing blueberry mash:
Stew 1 cup blueberries, lemon juice and zest and ginger for 15 minutes over medium heat. Once finished stewing add 1/2 cup fresh blueberries. Keeps in fridge for up to 3 days.
This year we preserved fresh peaches and nectarines for the Fall /Winter.
This is a talk I gave on May 15th, 2013 on the topic of “Foods That Heal”. It was live streamed to people all over Canada.
In this talk I discuss food groups, what a healthy plate looks like, food preparation tips and why it's important to choose organic and non-GMO.
Watch the full video below.
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