Categories
Recipes

DOSE menu : Banana Chia Pudding

Chia seed is highly nutritional and packed with omega-3 fatty acids, fibre, minerals, and antioxidants. Ideal for detoxifying the body and clearing the digestive tract, it is also a complete source of protein. Chia nourishes the brain, hair, skin, and organs. Another great thing about this wonder seed is that it’s so easy to prepare, you’ll be laughing your way to good health.

Here’s a super simple breakfast option to prep the night before.

1 banana, sliced
2 tbs chia seeds
½ c almond milk
1 medjool date, pitted and chopped into small bits
¼ tsp pure vanilla extract
¼ tsp cinnamon
a pinch of nutmeg
unsweetened shredded coconut
walnuts

Mash up banana with a fork in a jar then add chia seeds, almond milk, medjool date, pure vanilla extract, cinnamon and nutmeg. Stir till well combined. Cover and refrigerate overnight. The next morning, top with unsweetened shredded coconut and walnuts to your liking. Enjoy, and feel good about it!

Categories
Recipes

Hot Curry Vegetable Soup

This winter has been cold, very cold. And it’s far from being over (our apologies to those in denial). Before you cave and break any of your healthy resolutions over a bubbling pot of cheese fondue, we bring you our answer to that seemingly...

This winter has been cold, very cold. And it’s far from being over (our apologies to those in denial). Before you cave and break any of your healthy resolutions over a bubbling pot of cheese fondue, we bring you our answer to that seemingly unbeatable chill: a very Hot Curry Vegetable Soup, adapted from Tara Stiles’ Veggie Detox Soup from her book Make Your Own Rules Diet. If this were on a menu, it would probably have four hot peppers next to it.

1 tbs extra-virgin olive oil
½ medium red onion
3 garlic cloves
1 c carrots
1 c celery
1 ½ c cauliflower
2 medium tomatoes
1 medium sweet potato
1 jalapeño pepper
1 tbs fresh ginger
1 l vegetable stock
2 tsp sea salt
¼ tsp cayenne pepper
2 tbs of your favourite chilli sauce
1 c coconut milk

Fresh coriander for garnish (optional) Heat olive oil in a large pot over medium-low heat. Sauté garlic and onion 4 to 5 minutes. Add celery and carrots, sauté 1 to 2 minutes. Add vegetable stock, cauliflower, tomatoes, sweet potato, jalapeño, ginger, chilli sauce and seasoning. Bring to a boil, and then reduce heat to low and simmer for 30 minutes. Stir in coconut milk and simmer for another 10 minutes. Blend until smooth.

Optional: Garnish with fresh coriander.

Santé!

Categories
Health Tips

Exploring the Healing Power of Food with Mandeep Hunter

 

Food is very powerful. It has the power to prevent the most prevalent diseases plaguing North America, heal many chronic conditions and can even reverse some of them. I am referring to nutrient dense, unrefined whole foods, primarily from the plant kingdom. Vegetables, fruits, legumes, nuts/seeds, whole grains/pseudo grains and a small quantity of animal derived food.

A plant-based diet has been proven to be the best route to an unimaginable health, preventing diseases caused by poor lifestyle choices, promoting longevity and increasing vitality and mental energy. These leading nutritional experts in the field have the evidence to prove it: Dr. Neal Bernard, Dr. John McDougall, Dr. Michael Gregor, Dr. Joel Fuhrman, Dr. Dean Ornish, Dr. Caldwell Esselstyn and T. Colin Campbell.

I have personally experienced the healing power of food. I have eczema and according to the field of medicine, there is no cure for this prison of perpetual itch and ooze. In spite of this, I did find a way, without the use of pharmaceutical drugs, to heal myself by using food and have been living symptom-free since 2010.  Along the journey to wellness, I shed over 30 pounds and dropped 14% body fat. Plant-based nutrition changed my life and I have made it my mission to assist others in achieving an eczema-free life too.

Some of the most common misconceptions:

– Meat is the best source of protein.
– All fat is bad for you.
– All calories are equal.

A plant-based diet can easily provide all the protein you need, as long as you consume a sufficient amount of food. As an added bonus, plants don’t contain any artificial growth hormones, antibiotics, or cholesterol and require less land and resources to grow than animals do. Plus if they’re organic, they’ll have little-to-no pesticides.

Dietary fat is a source of energy that provides essential fatty acids and is used to absorb vitamins A, D, E and K. However there are many fats in our food supply that are unhealthy and even toxic. Try to cut out or at least cut down on trans fats, hydrogenated fats, dietary cholesterol, all oils, unless minimally processed, and anything deep-fried. The substances that replace fat in low-fat foods are even more harmful than fat, so steer clear of those as well.

A 100-calorie snack pack does not equal a 100-calorie apple. The apple provides hydration, fiber, phytonutrients and a natural sweetness, while the snack pack has no redeeming qualities, just empty calories. Real food offers real nutrition that surpasses anything created artificially.

There are three steps you can take towards better health.

1. Cut down on added sugar consumption.

We consume excessive amounts of sugar because it is ubiquitous. According to Robert Lustig M.D., sugar has an addictive nature and leads to weight gain amongst other things.

2. Increase healthful dietary fat.

Don’t be afraid, fat from avocado, nuts/seeds, coconuts and olives are healthy additions to your diet.

3. Cook your own food.

If you are in the mood to start a revolution, simply pull out your knifes and chopping board and get cooking. Shift the control and quality of your diet from corporations to your kitchen.

– Mandeep Hunter

Mandeep Hunter is the recipe developer at Dose and a personal chef with a focus on raw, vegan, gluten-free and sugar-free food preparation. She graduated in 2014 as a Holistic Health Coach who specializes in healing eczema through nutrition and lifestyle choices. She has her own practice and can be contacted through her website healmyeczema.com.

A native of Scotland, Mandeep eats an organic plant-based diet, enjoys weight-lifting, scouring the net for health related information, supports local businesses, cares for the environment, meditates and likes to get creative in the kitchen.

Categories
Recipes

DOSE menu: Chai Gingerbread Shake

December is well on its way and you’ve probably already noticed the plethora of candy cane flavored this and spiced eggnog that. None of which have many health benefits to go along with their sweetness. We took it upon ourselves to find a treat fit for the season, but just as fit for your digestion (chances are you’ll be making it more and more as the month progresses).

Here’s our take on the tasty Chai Gingerbread Shake we discovered on goop.

1 c warm organic cinnamon rooibos chai
½ tsp allspice
1 tbs freshly grated ginger
1 banana
½ c almond milk
2 tbs almond butter
1 tbs raw organic honey

Steep tea for about 5-7 minutes, and then blend it with the rest of the ingredients until smooth.

Categories
Recipes

How to make almond milk

Finding alternatives to regular milk has become much easier nowadays. Not very long ago, soy milk was the popular option on the street. Ordering a “grande soy pumpkin spice latte” was definitely en vogue and perceived as an indulgence turned healthy treat. However, as we’ve come to learn with time, soy can allegedly cause hormonal imbalance. With this discovery came soy’s decline, which allowed almond milk to step into the limelight.

This wonder beverage has been steadily increasing in popularity and is now an option at many of your favourite coffee shops. That being said, as with many things that rapidly gain in popularity, chemicals and additives can be found in a lot of the commercially available almond milks, and unfortunately, can even make their way into your own favourite homemade recipe. Essentially, finding pure almond milk is not an easy task, but don’t despair, we have a recipe for you whose purity will win you over with one sip.

Follow these steps:
          – Soak 250ml to 375ml raw European almonds (Californian
almonds are pasteurized, therefore not raw) for a minimum
of 8 hours.
– Blend the soaked almonds with 1l filtered water, coconut
oil (for smoothness), maple syrup (for a touch of sweetness),
and ground vanilla bean (for a perfect taste).
– Compress the mixture using a nut milk bag to extract as much
milk as possible, along with all the goodness.

Wondering how to put the leftover pulp to good use? Gluten free cakes – à suivre.

When Raph made almond milk for the first time, we were blown away by its rich flavor. You could taste the raw almonds as if you were biting into one. The coconut oil and vanilla bean added a smoothness and taste beyond any almond milk we had tasted prior to this one. Needless to say, we were immediately hooked and wanted to share this glorious beverage with you all.

Although it is quite a long and laboring process, the result is well worth the work.

Categories
Recipes

Pasta alternatives – low carb

“I could eat pasta every day” is a common declaration, especially when chowing down on a particularly blissful plate of golden goodness. Unfortunately, doing so would result in saturating our bodies with processed carbohydrates, which are difficult...

“I could eat pasta every day” is a common declaration, especially when chowing down on a particularly blissful plate of golden goodness. Unfortunately, doing so would result in saturating our bodies with processed carbohydrates, which are difficult to digest and they can pack on the pounds. What is it that makes pasta so appealing? When you think about it, spaghetti on its own tastes rather bland, which is why we drench it in sauce, cheese, vegetables, anything we can think of. Meaning pasta is really only a blank canvas for all our favourite additions. Change the canvas, satisfy your cravings, and maybe get a little adventurous.

Soba noodles (100% buckwheat)

Soba means buckwheat in Japanese, and although many varieties of soba noodles contain wheat flour, 100% buckwheat noodles are relatively easy to come by. Slightly stronger in flavour, they also have the advantage of being gluten-free, because, despite its name, buckwheat is not wheat, nor is it related. In fact, its protein contains all essential amino acids and the flavonoid glycoside rutin. This versatile noodle is used in both hot and cold dishes and happens to be a great source of fibre and complex carbs (the good kind).

Kelp noodles

These are a little more self-explanatory: kelp noodles are made from kelp, an edible variety of seaweed. Right off the bat, they don’t require any cooking, making them ideal for those adhering to a raw food diet (not to mention effortless to prepare), and are also gluten-free. As a great natural source of iodine, calcium and iron, kelp noodles are very good for your metabolism. Free of fat, cholesterol, protein, sugar, and low in fibre, it is recommended to balance their use with produce that contains the right amount of what your body needs, in other words, kelp noodles make a wonderful and healthy canvas.

Quinoa pasta

You already incorporate quinoa in as many salads as possible, why not do the same with your favourite pasta dishes? Let us reiterate its many benefits: excellent source of complete protein, i.e. containing all nine essential amino acids, packed with fibre, B2, iron and magnesium, gluten-free, and is a complex carbohydrate. Many don’t even taste much of a difference between this superfood-turned-pasta and regular pasta. We believe we’ve made our point.

Zucchini noodles (a.k.a. zoodles)

No surprises here, these are exactly as they sound – noodles made from zucchinis. Your first thought is probably “wow, seems time consuming”, followed by “but how?” Well, they’re really rather simple to make when you’re equipped with a spiral vegetable slicer, and once you have one of those, you won’t want to stop at zucchinis. Suddenly any carb-heavy favourite can turn into a lighter, potassium and fibre filled alternative.

All of these options have sizeably more nutritional benefits than your old run-of-the-mill pasta. Plus they’re much easier to digest, which means instead of feeling like you need a lie-down, your meal will leave you feeling refreshed and energized, as a proper meal should.

Categories
Recipes

DOSE menu: overnight oats

 

A quick and healthy breakfast option you can just grab and go – no more excuses. Prepped ahead of time, your groggy morning self won’t have much else to do but enjoy.
½ cup gluten free oats
1 cup almond milk
2 tbs chia seeds
½ a banana
Handful of...A quick and healthy breakfast option you can just grab and go – no more excuses. Prepped ahead of time, your groggy morning self won’t have much else to do but enjoy.

½ cup gluten free oats
1 cup almond milk
2 tbs chia seeds
½ a banana
Handful of strawberries

Mix oats, almond milk, chia seeds and banana in a glass container (mason jars work best), seal and let sit overnight in the fridge. When ready to eat, top with fresh strawberries and/or coconut. Yields one portion.

Categories
Recipes

DOSE menu: Hemp Salad in a Hurry

Hemp seed is a true superfood that serves as an excellent source of plant protein with nine essential amino acids. Filled with minerals and essential fatty acids, it helps boost the immune system, decrease bad cholesterol, feed the brain, and favour optimal cardiovascular health.

In celebration of salad season finally (almost) being upon us, we wanted to share one of our favourite ways to enjoy hemp seed – in a salad! Here’s our take on the Speedy Summer Hemp Power Salad from oh she glows.

Salad

1 cup frozen edamame (thawed & drained)
1 large tomato, chopped
2 green onions, chopped
½ English cucumber
1 yellow pepper, seeded and chopped
½ large avocado (reserve other half for dressing)
1 tbsp minced fresh flat-leaf parsley
3 tbsp hemp seed

Dressing

½ large avocado
1 garlic clove
2 tbsp fresh lemon juice
3 tbsp water
1 tbsp hemp seed
¼ tsp fine grain kosher salt

Combine all salad ingredients in a large bowl and set aside (except for hemp seed).

Add dressing ingredients to a small food processor and blend till smooth.

Pour dressing over salad, add hemp seed and toss to evenly coat.

Serve immediately with a little extra hemp seed sprinkled on top.