Recipes

Elimination Diet – Friendly Tarts

by

Elimination Diet Friendly Tart 2This recipe is one that I created in an attempt to make a tart that was gluten – free, dairy – free, egg – free, and ultimately free of sugar (I did add some natural sugars though). These tarts are a nice little treat for you sweet-tooths out there who might need a sweet fix during an elimination diet or restricted diet.

Ingredients:

  • 2 cups of berries (ideally blueberries, raspberries, and/or blackberries)
  • 3 tablespoons of honey (may need to add more if the mixture is too “tart”)
  • 1 cup of brown rice flour
  • 1 cup of water
  • 2 cups of pitted dates
  • 1 cup of brazil nuts
  • 1 cup of walnuts

Directions:

Filling

  1. Combine 2 cups of berries and 3 tablespoons of honey in a non-stick frying pan and heat until well combined.
  2. Add in flour, followed by slowly adding in the water.
  3. Heat until thick consistency is reached.

Tart Base

  1. Combine dates, brazil nuts, and walnuts in a food processor and mix until thoroughly combined.
  2. Shape the mixture into tart shapes, making sure to leave the center indented for the filling.
  3. Place the filling in the center of the tart base.
  4. Place the tarts in the freezer until approximately 30-60 minutes prior to serving.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763) today and let me help you achieve your health goals.

 

 

Gluten and Dairy – Free Cookies Recipe

by

Gluten and Grain - Free CookiesThis recipe is great for those who need to avoid gluten and dairy, but need a little sugar fix. These cookies are also easy to make and take very little time. Try it out and let me know what you think!

Ingredients:

  • 2 egg whites
  • 1 cup of icing sugar
  • 1 cup of ground up almonds (or hazelnuts)
  • 1 cup of coconut
  • 1/3 cup of dried cherries, cranberries, or blueberries (half of this can be chocolate chips but this is optional)

Directions:

  1. Beat egg whites until thickened up a bit.
  2. Combine all ingredients together
  3. Place on baking sheet (with parchment paper)
  4. Bake in oven for 25 minutes at 300F.
  5. Remove from oven, let cool, and enjoy!

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

Grain (and Gluten) – Free Banana Muffins

by

Grain Free Banana MuffinsThe following muffin recipe was created by my sister while she was on the Elimination Diet, and I do have to say, it doesn’t make you miss grains that’s for sure! I use this recipe to create a light snack for work, presentations, or just a snack for at home. This recipe is even great for lunches for the kids. So try it out and let me know what you think!

Ingredients

  • 1 cup nut butter
  • 2 medium sized bananas (The more ripe, the sweeter!)
  • 2 large eggs
  • 1 teaspoon vanilla
  • 2 tablespoons of raw honey
  • ½ teaspoon baking soda
  • You can also include different toppings, including: coconut flakes, raisins, flax seed,  chocolate chips, cinnamon, and/or anything else you can think of (to be honest I like it without the toppings!).

Directions:

  1. Preheat oven to 400 degrees F.
  2. Place all ingredients into a blender or food processor. You can also use a stick blender if you have one.
  3. Blend until well mixed.
  4. Pour batter into a greased muffin tin. You can also use a mini muffin tin to make 24 mini muffins.
  5. Add additional toppings of your choice to each muffin and lightly stir into each cup
  6. Cook time: 15 minutes for full size muffins and 10 minutes for mini muffins. Test your muffins by using a toothpick in the middle of the muffin and removing it. If the toothpick is free of any crumbs, then your muffins are done, otherwise continue baking for several minutes longer.
  7. The recipe should yield 12 regular sized muffins or 24 mini – muffins.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

 

 

How to Paleo the Right Way – A Guest Blog By Katelyn Butler Birmingham

by

Paleolithic Diet Food ListThe Paleo diet has been on the market awhile now…people have had time to ‘digest it’ so to speak, but its more than just eating bacon and sausages every day. If you’re going to go Paleo, here are some important things to remember:

1)      Eat Whole Foods. This means if it comes in a can, a box, vacuum sealed or says ‘just add water’ it should be avoided.

2)      Fruit and Veggies are your friends: berries, apples, bananas, sweet potato, rutabaga, carrots etc

3)      Drink water! Add citrus, cucumber or berries to make it more exciting.

4)      Nuts and seeds are a great source of protein: Almonds, macadamia nuts, brazil nuts, pumpkin seeds, sunflower seeds…Go nuts!

5)      Meat, seafood and eggs are encouraged – but be mindful of portion size – no bigger than the palm of your hand.

6)      No Dairy!

7)      No Grains – no breads, pasta, cereals or rice

8)      Think of yourself as a Hunter/Gatherer – If you can’t hunt it or pick it from a tree/bush or from the ground, you probably can’t eat it.

9)      Spice things up – all of the spices under the sun are allowed.

10)   Have fun with food – create new recipe ideas!

Here is a Sample Day to get you started:

Breakfast:

  • One soft boiled egg
  • Two cups of combined steamed asparagus and red peppers
  • One cup of mixed berries
  • Herbal tea

Snack:

  • Handful of mixed pine nuts, walnuts and sunflower seeds
  • Water

Lunch:

  • Salmon salad with Apple slices.
  • Salad: lettuce, spinach, red onions, tomatoes, cucumber. Top with salmon and thinly sliced apple.
  • Dressing: Combine 2 Tbsp olive oil, black pepper and balsamic vinegar
  • Water with raspberries

Snack:

  • Piece of fruit of your choice
  • Water

Dinner:

  • Chicken breast with sautéed mushrooms, onions and bok choy
  • Side of mashed yams with cranberries and black pepper
  • Coconut milk to drink

The Paleo Diet has a lot to offer as far as eating well and feeling great – just remember the above and you’ll be well on your way!

Thank you to Elisha for allowing me to guest blog while she is away 🙂

Katelyn Butler-Birmingham, CCNM Naturopathic Medical Intern

@KTBB_ND