Elderberries have a long tradition of being used for preventing colds and flus. Although both the flowers and the berries are commonly used, the berries are the part of the tree that are best used for flu prevention, and make a delicious syrup!
*Do not use raw honey in children under the age of 2.
For an active cold or flu, use up to 3 tsp per day, in combination with echinacea, ginger, vitamin C, Zinc, probiotics and lots of fluids. Please note that these are only a few suggestions as the treatment of a cold or flu will depend on each person and each individual situation. For further indications on treating a cold or flu, please consult your healthcare practitioner.
Mayonnaise goes so well with so many foods – sweet potato oven fries, aioli, in a lettuce wrap, etc. This indulgent condiment however, is usually made with mostly inflammatory oils and also has sugar added, making it a condiment that definitely doesn’t have any health benefits.
I’ve tried to make my own mayonnaise for years, but I never succeeded at getting it to emulsify and turn into the creamy condiment, until I tried a new technique.
The recipe is quite simple:
2 egg yolks, at room temperature
1 Tbsp fresh lemon juice
1 tsp Dijon mustard (I like to use the old style mustard to give my mayonnaise a rustic look)
1 cup oil (olive oil or avocado oil)
Salt and Pepper to taste.
I find it easiest to use an immersion blender and a small bowl to make the mayonnaise, but it can also be made with a whisk.
The trick is to mix your egg yolks, lemon juice and mustard for at least a minute before you start adding the oil. If you use this little trick, your mayonnaise will start to thicken up as soon as the first drops of oil are mixed in.
Then keep slowly adding the oil and blending until the whole cup is incorporated. Serve immediately and refrigerate the rest in an air tight container.
This super simple salad is super nutritious. Even better is that the ingredients support liver detox and hormone balance. Kale, beets and lemon are three great ingredients to support the body’s cleansing process – and they go great together in this salad!
Makes 4 servings
For the Salad:
1 medium beet
4 or 5 large kale leaves, chopped and lightly steamed
Quarter of a red onion, thinly sliced (optional)
1. Cover the beet with water in a medium pan, and bring to a boil.
2. Reduce the heat and simmer until the beet is tender, approximately 20 to 30 minutes
3. Remove the beet from the pan, and rinse in cold water.
4. Slice off the skin, and cut the flesh into small thin pieces. Set aside.
5. Toss the kale, beet and onion together in a large bowl.
6. Top with the dressing and enjoy!
For the Dressing:
Mix together in a glass jar:
1/4 cup Tahini
2 garlic cloves, finely chopped
1/2 cup fresh lemon juice
2-4 Tbsp EVOO
Salt and pepper to taste
1 tsp maple syrup to taste
A bit of water as needed to thin out the sauce
Use on the salad and store the rest in your refrigerator. Will keep for up to a week.
I love muffins, but I don’t like how they often pass themselves off as a healthy snack, when in reality, most muffins are more like cupcakes with fruit added.
This version of muffins is high in protein, high in beta-carotene, and high in fibre and healthy fats, and low in sugar and inflammatory ingredients. They are a great way to use up your butternut squash too! They are healthy enough for breakfast, and make a great snack. They are even better with a dollop of coconut whipped cream!
Makes 12 medium muffins
Preheat oven to 375F.
In a large mixing bowl, beat eggs. Add in butternut squash purée, honey and coconut oil and mix thoroughly.
Add in all dry ingredients and mix thoroughly.
Line muffin tin with paper liners and fill them with the batter.
Bake for 20 to 22 minutes.
This chia seed pudding is a little richer and thicker than your typical chia pudding, which makes it just that much better! Enjoy it for breakfast, dessert or as a snack! It’s easy to pack up in a small glass jar to bring to work with you, or pack it up in a school lunch.
This chia pudding is balanced with healthy fats from the coconut and chia, loads of fibre from the chia seeds and mango, and beta-carotene from the mango. You can’t go wrong!
Pour the coconut milk into a medium sized bowl, and stir it well, making sure you get rid of all the lumps.
Add in chia seeds and maple syrup, if you are using it, and mix until they are evenly distributed.
Stir in mango.
Cover and refrigerate overnight. This is when it’s going to thicken up as the chia seeds absorb the water from the coconut milk.
Serve topped with you choice of:
Bliss balls make a great snack! These bite-sized treats are packed with nutrition and are sweet enough to fulfill any craving for something sweet. Have 1 or 2 as a snack or dessert!
1 cup unsweetened shredded coconut
1 cup cashews
1 cup dates, pitted
pinch of sea salt
Blend the coconut in your food processor until it is finely chopped.
Add 1/2 cup of cashews and blend until they are finely chopped.
Add in remaining cashews, dates and sea salt. Blend until dates are finely chopped.
Form into little balls and refrigerate or freeze in an airtight container for up to 4 weeks.
Makes approximately 14 balls.
These apple cinnamon bites make a great snack. Use tahini to make them nut free and school friendly!
1 cup hemp hearts
1/4 cup ground flax seed
1/3 cup tahini or almond butter
1 apple, peeled and finely chopped
2 tsp raw honey
1 tsp – 1 Tbsp cinnamon
Combine all dry ingredients in a bowl and mix well. Add apples, honey and tahini and mix well.
Form into balls – should make approximately 14.
Refrigerate for at least 30 minutes in order for the balls to firm.
Store in an airtight container for 3 to 4 days.
Pumpkin is definitely an underused vegetable. Pumpkin pie and lattes is definitely only a small part of the gourd’s potential. It’s gentle on the digestive system, high in immune boosting beta-carotene, magnesium, potassium and a great source of fibre.
I’ve been experimenting with it in smoothies and was honestly surprised at how good it turned out!
1/2 cup pumpkin purée
1 scoop vanilla protein powder
1 Tbsp cinnamon (or more to taste)*
1 0.5cm thick piece of fresh ginger, peeled
1 Tbsp almond butter
1 cup (or more if needed) unsweetened dairy-free milk (almond, coconut, cashew)
1 Tbsp raw cacao nibs (optional)
*Pumpkin pie spice can be used instead of cinnamon.
Blend all ingredients EXCEPT cacao nibs in blender until smooth. Pour in glasses and top with cacao nibs and a dash of cinnamon.
Makes 2 servings, or 1 large serving.
At the beginning of Fall, I like to make this remedy to have it all winter. It’s so simple to make and I always have a good throat soothing syrup on hand.
Honey (I like to use raw local honey)
1 small jar (about 1 cup)
Peel and chop up your ginger to fill your jar 2/3 full and cover with honey. Let sit on the counter or in a cupboard (out of direct sunlight) for 4 weeks before using.
The honey will become more liquid with the ginger.
To soothe a sore throat, take a small spoonful several times per day.
*Avoid giving raw honey to children under the age of 2.
Turmeric has excellent anti-inflammatory and liver cleansing properties. You can use fresh or dried herbs (turmeric and ginger). For dried Turmeric, I like using Organic Traditions to ensure good quality anti-inflammatory properties (there are other good brands as well, I mention this one as I use it and like it).
The cinnamon adds a nice flavour. Cardamon and cloves are also a great additions to this latte and add a bit of the traditional Chai flavours.
1 cup coconut milk or almond
3/4 tsp ground or fresh grated turmeric or 1/2 tsp dried turmeric powder
1/2 tsp ground cinnamon
1/2 tsp grated fresh ginger or 1/4 tsp dried powdered ginger
small pinch black pepper
squirt of honey or maple syrup
1 tsp coconut oil (optional)
Makes 1 large serving or 2 smaller servings
Heat in a small saucepan, strain and enjoy warm. To make this drink frothy, shake it up in a mason share or spin it in your blender for a few seconds.