Archives for posts with tag: recipes

Healthy Maple Granola

Written by Dr. Scarlett Cooper, ND (www.drscarlettcooper.com)

As a guest writer on the blog of Dinutrition, I’m happy to share with you today my favourite homemade granola recipe. There are two parts to the reason I love this particular granola and what makes it so unique.  While I was a student at The Canadian College of Naturopathic Medicine, my roommate and I created this recipe, and it made for a memorable study break.  We were inspired by the Paleo diet, as we found ‘Paleo-nola’ recipes to be a little too rich for our tastebuds and yet we wanted to create a recipe that was lighter in grains, sugar, and oil than most store-bought granolas.

Staying true to the philosophy of naturopathic medicine, we aimed for balance in our recipe.  Rather than using rolled oats as the primary ingredient, or eliminating grains completely, we complemented them with a wide variety of nuts, seeds, spices, and the natural sweetness of real maple syrup (honey is a great alternative!).

We also used almond cashew butter along with coconut oil and a generous amount of pure vanilla extract to mix with the dry ingredients.  Cashews have a buttery, somewhat sweet flavour, and while using plain almond butter is a fine substitute, the flavour won’t be quite the same.  I recommend trying ‘Nuts to You’ almond cashew butter!

Since this recipe uses a higher proportion of nuts & seeds to grains, it is richer in fat than most granolas, making it more filling and satisfying.  Nuts especially are known for their heart-healthy fats and protective effects against cardiovascular disease, as well as lowering the risk of weight gain and development of gallstones.

I hope you enjoy this recipe as much as I have.  To good health and good eats!

Healthy Maple Granola

Dry ingredients

  • 1 cup old-fashioned rolled oats
  • 1 cup unsweetened shredded coconut
  • 3/4 cup almonds, chopped
  • 3/4 cups hazelnuts, chopped
  • ¼ cup cashews, chopped
  • 3/4 cup sunflower seeds
  • 1/2 cup dried cranberries (optional)
  • 2 teaspoons cinnamon
  • 1 teaspoon ginger
  • ¼ teaspoon sea salt

Wet ingredients

  • 1/4 cup coconut oil
  • 1/4 cup real maple syrup
  • 3/8 cup almond cashew butter
  • 1/2 tablespoon pure vanilla extract

Combine all dry ingredients except cranberries in a large mixing bowl.  Melt coconut oil over low heat in a small pot and mix in rest of wet ingredients.  Pour wet ingredients over dry ingredients and mix to combine.

Spread on a large baking sheet and bake in the oven at 300-325 F (depending how hot your oven is) for 15 minutes; remove and stir, then bake at 250 F another 10-20 minutes, or until golden brown.  If adding cranberries, add them in toward the end and allow to bake for only 5 minutes.

Sprinkle generously on a bowl of fresh fruit and serve with almond milk or yogurt.  Store leftovers in an airtight glass jar and enjoy as a snack anytime!

Dr. Scarlett Cooper is a licensed naturopathic doctor and trained nutritionist in the province of British Columbia.  She works with patients to build a foundation for health, complementing dietary and lifestyle approaches with additional naturopathic treatments, including acupuncture, herbal medicine, homeopathy, and supplements. Dr. Scarlett enjoys working with all patients interested in improving their health; she has a general family practice with particular interest in pediatrics, digestive and skin conditions, stress management, and mood disorders. Dr. Scarlett sees patients at Fourth & Alma Naturopathic Medical Centre in Vancouver, BC.  Please call 604.222.2433 or email info@naturopathicdocs.com to make an appointment today!  For more information, visit www.drscarlettcooper.com.

salad dressingA couple of weeks ago I posted a salad and dressing recipe challenge. Here are my three favorite dressing submissions. I hope you enjoy them as much as I did!  Let me know what your favorite is and stay tuned for the salad recipes.Creamy Basil Powerhouse Dressing
-Rachel, Creston BC

  • 3/4 cup Greek Yogurt
  • 1/4 good olive oil mayonaisse
  • 2 tsp. red wine vinegar (or any other wine vinegar of your choice)
  • 1 Tbsp. honey
  • 1 clove galic, finely minced
  • 1 1/2 cups fresh basil leaves, loosely packed
  • Salt & pepper to taste
Put all the ingredients in the blender or food processor until pureed (and a gorgeous green colour!). Allow flavours to “mingle” a few hours before serving. You can use this dressing on any salad but it is particularly awesome on potato or pasta salads.

Lemon Herb Dressing
-Meghan, Sunshine Coast BC

  • 1 lemon, zest and juice
  • ¼ of a preserved lemon, rinsed and chopped (optional but delicious)
  • 1-2 Tbs miso
  • 1-2 Tbs tahini
  • 2 tsp honey
  • 2 Tbs vinegar (eg. apple cider, white balsamic, white wine or rice wine vinegar)
  • 4 Tbs olive oil
  • 1 garlic clove (optional)
  • 1/4 – 1/2 cup chopped fresh herbs (e.g. Parsley, cilantro, basil, thyme, mint) (optional)

Place everything in a blender (I use a hand blender), except herbs if using and puree until smooth. Add herbs and blend again. Thin with water if necessary. Taste and add more oil, vinegar or honey depending on your preference.

Maple Balsamic Dressing (from the Whitewater Cookbook)
Naomi, Nanaimo BC

  • 1 tbsp maple syrup
  • 2 tbsp balsamic vinegar
  • 1 tbsp soy sauce
  • 1 clove garlic, crushed
  • 1 tbsp sesame oil
  • 1 tsp pepper
  • 1/2 cup olive oil

Whisk all ingredients together in a bowl. Enjoy!

This recipe was inspired by my aunt, who never fails to impress with her elaborate and delicious meals. Prepare these grilled delicacies on a grill or BBQ for a perfect complement to chicken, fish, or vegetables. I highly recommend using in-season peaches, as they will give the best flavour and texture.

Ingredients:

2 large ripe peaches, halved and pitted

1/4 cup balsamic vinegar

1 tbsp  sugar, honey, or maple syrup

ground black pepper, to taste

optional: 2 tbsp crumbled blue cheese

Directions:

Dissolve the sugar in the balsamic vinegar. Set aside.

Preheat the grill (or BBQ) to medium-high heat. Lightly oil the grill grate and place the peaches on the grill cut side down. Cook for about 5 minutes, or until the flesh is caramelized. Flip the peaches over then brush with the balsamic mixture. Cook for another 2-3 minutes. Transfer the peaches to a serving dish and drizzle with the remaining balsamic mixture. Sprinkle with fresh black pepper and crumbled blue cheese (if desired).

Nutrition (per peach, without cheese):

  • Calories: 80
  • Carbs: 19.5 g
  • Protein: 1.4 g
  • Fat: 0.4 g
  • Fibre: 2 g

Modify this colorful salad by using pecans instead of almonds or sliced fresh grapes in place of  the dried fruit. For a vegan-friendly version, use extra olive oil instead of the mayonnaise (or use a vegan mayo).

Ingredients:

2 cups chopped broccoli (about 1 head)

1/2 cup shredded carrot

1/4 cup sliced almonds

1/4 cup dried fruit (such as raisins or cranberries)

2 tbsp hemp hearts

2 tsp mayonnaise

1 tsp olive oil

2 tsp apple cider vinegar or lemon juice

1 tsp honey or maple syrup

salt and pepper to taste

Directions:

Mix the broccoli, carrot, almonds, dried fruit and hemp hearts together in a medium sized bowl. In a small dish, mix the mayonnaise, olive oil, vinegar and honey. Add salt and pepper to taste. Add the dressing to the broccoli mixture and stir to coat. Makes about 3 cups of salad.

Nutrition (per 1 cup or 1/3 of the recipe, made with raisins and honey):

  • Calories: 180
  • Carbs: 17 g
  • Protein: 6.2 g
  • Fat: 11 g
  • Fibre: 3.7 g
  • Iron: 1.2 mg (9% DV)
  • Folate: 42 mcg (11% DV)
  • Calcium: 63 mg (6% DV)

This recipe was adapted from steamykitchen.com (a website with plenty of delicious-looking recipes). For this recipe, you can use almost any type of fish but I chose salmon because it is rich in omega-3’s and vitamin D. For a complete meal, serve the curry with rice or quinoa and a side of vegetables.

Ingredients:

1 lb boneless, skinless salmon

2 tsp vegetable oil

1/2 onion, grated

1 tsp grated fresh ginger

2 cloves garlic, minced

2 medium sized ripe tomatoes, diced (about 1 1/2 cups)

1 tsp garam masala

1/4-1/2 tsp chili powder

1 cup coconut milk

1/4 cup water

salt and pepper to taste

Directions:

Rinse the salmon and pat dry, then cut into bite-sized cubes. Set aside.

Heat the oil in a sauce pan over medium heat. Add the onion, ginger and garlic and reduce the heat to medium-low. Saute about 5 minutes, stirring occasionally.Add the tomato and saute for another 3 minutes, stirring frequently. Add the garam masala and chili powder and cook another 2 minutes.

Turn the heat up to medium-high and add the coconut milk and water. When the mixture comes to a boil, add the fish and cook another 4-5 minutes (until the fish is cooked through). Season with salt and pepper to taste. Serves 4.

Nutrition (per 1/4 of the recipe):

  • Calories: 295
  • Carbs: 5.6 g
  • Protein: 25 g
  • Fat: 19 g
  • Fibre: 0.9 g
  • Vitamin A: 64 mcg (7% DV)
  • Vitamin D: 494 IU (82 % DV)
  • Iron: 2.7 mg (20% DV)
  • Potassium: 733 mg (21% DV)
  • Phosphorus: 350 mg (50% DV)
  • Magnesium: 57 mg (18% DV)
  • B-vitamins: Thiamin (8%), Riboflavin (10%), Folate (4%), Niacin (67%), B6 (54%), B12 (196%)

DV=Recommended daily value

I discovered this recipe years ago and it is unlike any granola I have tasted. It has a mild sweetness and the citrus flavour pairs nicely with yogurt. Make the recipe your own by adding your favourite seeds, nuts and dried fruit.

Ingredients:

4 cups rolled oats

1 cup chopped nuts

1/2 cup sunflower or pumpkin seeds

1 tsp cinnamon

1/2 cup brown sugar

1/3 cup honey

juice and rind of one orange

juice and rind of one lemon

1/2 cup chopped dried fruit

Directions:

Preheat the oven to 300°F (150°C). In a large bowl mix the oats, nuts, seeds and cinnamon. In a small saucepan over medium heat, melt the honey with the brown sugar. When melted, stir in the juice and rind. Pour over the oat mixture and stir to coat. Transfer the mixture to a lightly greased large roasting pan and bake for 30 minutes, stirring every 10 minutes. Allow to cool completely and store in an airtight container. Makes 6 cups.

Nutrition (per 1/4 cup serving):

  • Calories: 136
  • Carbs: 20 g
  • Protein: 3.7 g
  • Fat: 5.4 g
  • Fibre: 2.6 g

These cookies are high in fibre and are a source of protein, so you can feel a little less guilty about eating them.  For a gluten-free version, replace the oats with extra quinoa or another grain of your choice. (This recipe was adapted from: http://kazualkreative.com/).

Ingredients:

2 cups cooked quinoa (2/3 cups dry cooked with 1 1/3 cups water–for instructions, click here)

1 cup rolled oats

3/4 cups natural, salted peanut butter

1/3 cup honey

1/2 cup dry shredded unsweetened coconut

1/2 cup chocolate chips

Directions:

Preheat the oven to 325˚F (170˚C). Mix all ingredients together in a bowl (I find it works best to mix all ingredients but the chocolate together while the quinoa is still warm). Form into cookies, flatten, and place on a parchment paper-lined cookie sheet. Bake for 30 minutes (or until golden brown). Makes 24 cookies. Store in the fridge or freezer.

Nutrition (per 1 cookie):

  • Calories: 103
  • Carbs: 10 g
  • Protein: 3 g
  • Fat: 6 g
  • Fibre: 1.5 g

There is something about eating food off of  a skewer that makes it more fun. This method of preparing fruit salad also gets rid of the need for utensils at a bbq or picnic.

 

Ingredients:

Fruit, cut into bite-sized chunks.

I used: pineapple, orange, apple, mango and strawberries.

Directions:

Layer the fruit pieces onto a skewer in any pattern you like. If you won’t be eating them right away, squeeze some lemon or lime juice on them (to prevent browning or apples and bananas).


 

 This refreshing salad can be served as a side or incorporated into wraps. For additional protein, add cooked beans or lentils and feta cheese. To make a gluten-free version, use 2 cups cooked quinoa (or another gluten-free grain) in place of the bulghur wheat. (For instructions on cooking quinoa, click here).

Ingredients:

1 cup dry bulghur (cracked wheat)

1 cup boiling water

1 cup chopped cucumber

1 cup chopped tomatoes

4 scallions, sliced

4 tbsp fresh chopped mint (or 2 tsp dried)

1 cup fresh chopped parsley

1 clove garlic, minced (optional)

1/4 cup fresh lemon juice

2 tbsp olive oil

salt and pepper to taste

Directions:

In a medium-sized bowl, pour the boiling water over the bulghur, stir, then cover. Let stand 10-20 minutes or until the water is absorbed.

While the bulghur is soaking, prepare the vegetables for the salad. When the bulghar is ready, stir and let it cool a few minutes. Mix all of the ingredients together and season with salt and pepper. Makes about 4 cups (8 servings).

Nutrition (per 1/2 cup serving, or 1/8 of the recipe):

  • Calories: 80
  • Carbs: 11 g
  • Protein: 2 g
  • Fat: 3.7 g
  • Fibre: 2.7 g

This recipe was adapted from the “Reebar Modern Food Cookbook.” White beans give hummus a much creamier texture than chick peas and roasted garlic provides a mellower flavour than raw. 

Ingredients:

2 cans (15 ounces each) white kidney or cannellini beans, drained and rinsed

2 garlic bulbs

Juice of one lemon

4 tbsp fresh chopped sage (or 2 tsp dried)

1/4 cup pine nuts, toasted (if you leave out the pine nuts, it is still good)

1 tsp salt

3 tbsp olive oil

1/4 – 1/2 cup water

Directions:

To make roasted garlic: Cut off the top of a garlic bulb. Pour a bit of olive oil into over the exposed cloves and wrap the bulb in tinfoil. Cook at 400°F for 20-30 minutes until the cloves are soft and a sweet, garlicky aroma wafts from the oven (check periodically). Allow to cool.

Hummus: Squeeze the roasted garlic flesh from the skins. Blend all of the ingredients (except water) together in a blender or food processor. Add water until a desired consistency is reached. Refrigerate for up to 3 days. Makes about 2 cups.

Nutrition (per 1/8th of the recipe, or about 1/4 cup):

  • Calories: 145
  • Carbs: 12 g
  • Protein: 4.6 g
  • Fat: 8.5 g
  • Fibre: 3.2 g