A New Spin On Potato Salad

Purple Potato Salad

Purple potatoes are a type of potato native to South America, with their origins in Peru and Bolivia. They taste very similar to the Russet potato but are four times higher in antioxidants. With a medium-starchy texture, they can be used in most recipes that call for potatoes. They keep their shape when baked but also mash and blend well after boiling.

For this antioxidant packed recipe, I combined purple and sweet potatoes to add a vibrant and exotic flair!

Recipe:
• 3 large purple potatoes, cooked whole
• 1 large sweet potato, peeled, cubed, boiled and cooled
• 4 green onions, chopped
• ¼ cup hemp seeds
• ¼ cup raw pumpkin seeds

Dressing:
• ¼ cup apple cider vinegar
• 2 Tbsp. extra virgin olive oil
• 1 tsp. dried oregano
• ½ tsp. garlic powder
• ½ tsp. onion powder
• ½ tsp. dried parsley
• ¼ tsp. cumin
• ¼ tsp. chili powder
• Pinch of cayenne pepper
• 1 tsp. maple syrup
• ¼ tsp. Himalayan pink salt
Mix all ingredients together in a separate bowl.

Method:
In a medium sized pot, bring water to a boil, then add the purple potatoes. Boil whole, with the skins on, until tender enough to easily pierce with a fork (about 15-20 minutes). Cooking the potatoes whole, with the skins will preserve their colour and nutritional value. If you cut them before boiling, they will lose their colour.

While the purple potatoes are boiling, peel the sweet potato and chop into bite sized cubes. Boil until tender (about 6-8 minutes), then cool. Sweet potatoes cook much faster than purple potatoes so be careful not to overcook them. When tender, remove from heat, strain and immediately rinse with cold water to stop them from cooking.

When the purple potatoes are ready, remove from heat and strain. Allow to cool for a few minutes, then slide off the skins while still warm. When cool enough to handle, chop into bite sized pieces. Rinse off the excess starch, and let dry in a colander.

In a bowl, combine the potatoes, green onions and mix in the dressing. Toss with pumpkin seeds and hemp seeds. Chill before serving.
Will keep fresh in the refrigerator for up to four days.

 

The Ultimate Cold/Flu Busting Soup

Flu busting soup

Broccoli, Carrot, Purple Potato Soup

You will need:
• 1 head of broccoli
• 4 carrots (1 chopped, 3 shredded)
• ½ purple onion, chopped
• 3 cloves garlic, minced
• 3 purple potatoes
• 1 L low sodium vegetable broth
• ½ tsp. garlic powder
• ½ tsp. onion powder
• 1 Tbsp. honey mustard (optional)
• Splash of apple cider vinegar
• 2 Tbsp. coconut oil
• ¼ tsp. Himalayan pink salt
• Pinch of black pepper
• Hormone/antibiotic free, free-range skinless boneless chicken breast (optional)

1. In a large pot, warm the coconut oil over medium heat and sauté the onions and garlic for about 6 minutes.

2. When the onions begin to soften, add the vegetable stock and bring to boil. For this recipe, I used the entire broccoli, stem and all. Peel and chop the broccoli stem and add to the pot first, while you wash, chop and prepare the rest of the broccoli and carrots.

3. Reduce heat and add the chopped broccoli and one chopped carrot. Gently simmer for roughly 6-8 minutes, or until the stalks begin to soften.

4. While the broccoli is cooking, wash the potatoes and boil for 10 minutes, or until tender. When ready, remove from water and peel while still warm. The skins will slide off easily.  Chop and add them to the soup at the end.
*Cooking the potatoes whole will preserve their colour and nutritional value.

5. When the broccoli begins to soften (be careful not to overcook), remove from heat and let it slightly cool before adding to a blender. Pulse a few times in the blender. You want to break up the large pieces, but be careful not to completely liquefy it.

6. Pour the soup back to the pot and add the shredded carrots and chopped potatoes. Gently simmer for another 5 minutes.

If adding chicken:
Fill a small/medium sized pot with water or vegetable stock and bring to a boil. Add the chicken and boil until cooked all the way through. Remove from water and let cool. When cool enough to handle, cut into bite sized pieces and add to the soup at the end.

Cold and flu got you blue? For my best cold and flu recover tips, see this post >> Cold and Flu Recovery Guide

Strawberry Chia Seed Lemonade

What a refreshing, antioxidant packed drink for a hot summer day!

Strawberry Chia Seed Lemonade

Recipe:
• 3 Tbsp. chia seeds, soaked
• 6 strawberries, mashed or juiced
• 3 peaches, mashed or juiced, skin removed (or 1 cup of peach tea)
• Juice from 1 lemon
• 4 cups of water
• 1/2 cup crushed ice
• 2 Tbsp. maple syrup (optional)

1. Begin by soaking the chia seeds in 1/4 cup of water for 30 minutes.
2. Mash the strawberries and peaches with the back of a spoon until the fruit is crushed. You can either press the fruit through a strainer or add the fruit pulp to the lemonade.
3. Combine the fruit puree, lemon juice, and water in a medium sized pitcher.
4. Sweeten with maple syrup if desired.
5. Stir in the soaked chia seeds and serve.

Marinated Artichoke Chickpea Salad

artichoke salad
Artichokes are loaded with phytonutrients such as quercetin, rutin, gallic acid, and cynarin, which all work to protect against many health risks including cancer, heart disease, liver dysfunction, high cholesterol, and diabetes.

Benefits Digestive Health 
Artichokes contain a high concentration of cynarin, which has a beneficial impact on digestive health. Cynarin is known to stimulate the production of bile, which helps digest fats and increases nutrient absorption from food.

Improves Liver Function
Artichokes contain the flavonoid silymarin, a powerful antioxidant and liver protectant. Studies have shown that silymarin helps repair damaged liver tissue, balances liver enzymes, enhances liver function and has a protective affect on the liver by preventing toxins from penetrating hepatic cell membranes.

Lowers Cholesterol
Since cynarin stimulates bile secretion in the liver and gallbladder, it effectively helps the body break down fats and cholesterol. The cynarin contained in artichokes is known to help lower elevated blood lipids such as serum cholesterol and triglycerides and raise good HDL cholesterol levels.

Recipe:

The artichoke hearts must be left to marinate for at least 24 hours.

To prepare the marinated artichoke hearts, you will need:
1 500ml (2 cup) glass jar with lid
3 artichokes
½ cup white wine vinegar
½ cup water
1 tsp. Himalayan pink salt
1 bay leaf
1 clove garlic, minced
1 sprig of fresh rosemary
1 sprig of fresh thyme
1 Tbsp. black peppercorns
Cold pressed extra virgin olive oil
Juice from one lemon

Begin by filling a bowl with cold water. Add the lemon juice. This will be used to hold the artichoke hearts as you work with them. Artichokes oxidize quickly. Adding them to the lemon water as you work, will prevent them from turning brown.

 Preparing The Artichoke Hearts
1. Snap off all the tough outer leaves. Work around the artichoke, removing the outermost leaves, until you reach the inner leaves that are almost completely yellow.

2. Using a sharp paring knife, trim off the green outer skin around the base of the artichoke, including the stem. The stem is an extension of the artichoke heart and will be used as part of this recipe. Cut about an inch off the top of the artichoke. Scoop out the “choke”, which is the fuzzy center in the middle. Be sure to remove the entire choke, as this is not edible.

3. Once you have all the thick, outer leaves removed, snap off the softer, yellow edible leaves, adding them to the bowl of lemon water as you go. This will prevent them from turning brown. When you get to the stem, peel the outer layer, then either chop, shred or slice it into thin strips.

Preparing The Marinade
1. In a glass jar, begin by adding the peppercorns, garlic, thyme, rosemary, and bay leaf.

2. In a saucepan, combine the vinegar, water and salt, and bring to a gentle boil. Remove from heat.

3. Drain the artichokes from the lemon water and pack them into the jar with the spices.

4. Pour the hot liquid into the jar, covering the artichokes.

5. Fill the rest of the jar to the top with extra virgin olive oil.

6. Place a lid on the jar and give it a gentle shake. Let the jar sit on the counter to cool before refrigerating. Allow the artichokes to marinate for at least 24 hours. Give the jar a gentle shake at least twice a day to mix up the oil and spices.

When you are ready to make the salad, strain the liquid from the artichokes into another glass jar. This delicious herb infused oil will be used to make dressing. Discard the large herbs, bay leaf and peppercorns.

Making The Salad
2 cups chickpeas, cooked, rinsed and drained
¼ cup black olives, sliced
10 cherry tomatoes, sliced
½ orange bell pepper, chopped
3 marinated artichoke hearts

Dressing
3 Tbsp. of the herb infused olive oil used to marinate the artichokes
¼ tsp. onion powder
¼ tsp. garlic powder
½ Tbsp. maple syrup
Pinch of cayenne pepper
Pinch of cumin
Pinch of black pepper

Blend all ingredients together, and gently mix into salad. Store leftovers in a glass, air-tight container. This salad can be stored in the refrigerator for up to 3-4 days.

artichoke heart salad_

Living and Thriving With Multiple Sclerosis – Quick Start Guide!

Multiple Sclerosis is a complex, multifaceted disease with many possible outcomes. Nutrition should never be considered an “alternative”, but rather an integral part of any health protocol. Taking a holistic, nutritional approach to managing MS involves addressing the body as a whole in order to achieve balance in all areas of the body. In this way, we can work towards modulating and regulating the immune system to stop the body from initiating an autoimmune attack against itself.

As both a Holistic Nutritionist and someone who has MS, I’m excited to share my experiences and knowledge to help guide you in learning how to manage this illness naturally.

Holistic nutrition recognizes that each and every person is biochemically, metabolically, and genetically unique. What might work for one person might not have the same result for someone else. Often, there can be many areas of imbalance within each unique individual. In addition to MS, a person might also have blood sugar issues, hormonal imbalances, or other inflammatory conditions like arthritis, allergies, asthma, or atherosclerosis, which could be contribute to additional inflammation. A holistic approach involves addressing all areas of imbalance to create harmony throughout the entire body.

Whether you’re recently diagnosed, or your condition has progressed to advanced stages, it is never too late to start incorporating healthy diet and lifestyle habits, and practicing stress management techniques to help you cope with your MS. The sooner you start making the appropriate changes to your diet and lifestyle, the better chances you have of preventing permanent scarring, demyelination and more severe complications down the road.

There are many ways in which natural and holistic therapies can help slow the progression of this disease. I’m here to help you understand the key things you need to know about keeping your MS symptoms under control. I can teach you how to create balance in your body, decrease inflammation, and offer natural pain and symptom management.

Topics Discussed
– Putting out the fires of inflammation
– Causes of inflammation (diet, toxins, candida, stress, hormonal Imbalances, medications, impaired liver function, poor digestion)
– The importance of following an anti-inflammatory diet
– Benefits and tips of following a whole foods diet
– Foods that can help repair myelin and support
brain health
– The crucial role of B-Vitamins
– Nutritional deficiencies that affect MS
– Supplements and nutrients for symptom relief
– Putting a holistic wellness plan into action

Download a copy of The Living And Thriving With Multiple Sclerosis
Quick Start Guide for only $5!

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How To Build A Spectacular Plant-Based Super Salad

super_salad_flat

3 Spectacular Spring Salads

Who said salad has to be boring? Not only are these recipes quick and easy to prepare, they also pack a huge nutritional punch.

Broccoli Salad With Orange Hemp Seed Dressing

broccoli_apple_salad
Ingredients:
4 cups broccoli florets
1 apple, diced
1 carrot, shredded or cut into matchsticks
Handful of dried cranberries
3 Tbsp. of raw pumpkin seeds

Orange Hemp Seed Dressing
½ cup freshly squeezed mandarin orange juice
½ avocado
2 Tbsp. hemp seeds
1 tsp. maple syrup
Salt and pepper, to taste
Add all ingredients to a blender and process until smooth.

Method:
Place the broccoli florets in a bowl. Mix in the shredded carrot and diced apple. Pour in dressing, mixing well. Toss in the pumpkin seeds, cranberries and hemp seeds. Serve chilled.

Dairy-Free Sweet Potato Salad
sweet_pot_salad

Ingredients:
1 large sweet potato, peeled, cubed, boiled and cooled
2 green onions, chopped
2 Tbsp. hemp seeds
Handful of raw pumpkin seeds
1 large scoop of *dairy-free mayo (or enough to cover the salad)

Method:
Peel the sweet potato and chop into bite sized cubes. Boil until tender (about 8 minutes), then cool.
In a bowl, combine sweet potatoes, green onions and one scoop of avocado mayo, mixing gently.
Toss with pumpkin seeds and hemp seeds. Chill before serving.

* Dairy-Free Mayonnaise
There are two versions of the homemade dairy-free mayonnaise that can be used in this recipe. One uses avocado, and the other is made with organic tofu.
Alternatively, if you are short on time, you can also use a product called Vegenaise. I recommend the organic version, which uses 100% certified organic, non GMO ingredients. Vegenaise can be found in the organic or natural section of many large chain grocery stores, or health food stores.

Homemade Avocado Mayonnaise
½ avocado
Juice from half a lemon
1 Tbsp. Dijon mustard
¼ tsp. salt
¼ tsp. garlic powder
¼ tsp. onion powder
Dash of cayenne pepper
Pinch of sweet paprika
Process all ingredients in a food processor until smooth, or mix thoroughly in a bowl. Any extra can be used as a dip for snacking on vegetable sticks.

Tofu Mayonnaise
½ cup of soft organic tofu
2 Tbsp. Dijon mustard
1 Tbsp. fresh lemon juice
½ tsp. maple syrup
Pinch of salt
Process all ingredients in a food processor and blend until smooth.

Purple Cabbage Quinoa Salad
quinoa

Ingredients:
½ cup of dry, uncooked quinoa (makes 2 cups cooked)
10 cherry tomatoes, halved
1 cucumber, diced
1 carrot, shredded
½ head purple cabbage, chopped or shredded
1 cup cooked chickpeas, rinsed and drained
Small handful of parsley, chopped
¼ red onion, finely chopped
1 clove garlic, minced or ¼ tsp. garlic powder
Handful of alfalfa sprouts

Dressing
½ avocado (or 3 Tbsp. of cold pressed, virgin olive oil)
¼ cup of apple cider vinegar
1 tsp. cumin
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. oregano
¼ tsp. salt
1 Tbsp. of maple syrup
Dash of cayenne pepper (optional)
Add all ingredients to a food processor, or mix well in a bowl.

Method:
Cook quinoa and allow to cool (see cooking tip below).
Prepare all ingredients and add to a large bowl. Toss in the chilled quinoa, mix in the dressing and let sit in the fridge for at least 30 minutes before serving to allow the flavours to blend together.

*Quinoa Cooking Tips
Rinse quinoa under cold water in a fine mesh strainer until the water runs clear.
Bring to a boil over medium heat. Boil for 5 minutes, turn heat to low and simmer for about 15 minutes, or until all the water is absorbed. Remove from heat and fluff with a fork. Chill before adding to the salad.