Recipes For Health – Vitality Clinic – Chiropractic and Sports Therapy

Coconut and Avocado Grasshopper Bars

Wed, 01 Jun 2016 02:41:15 +0000

Try this healthy no bake bar; it’s free of grain, gluten, eggs, dairy, and refined sugar.

Benefits of eating avocados:
-Avocados are very nutritious.
-Contain more potassium than bananas.
-Heart healthy mono-unsaturated fatty acids.
-Loaded with fiber and antioxidants.
-Eating avocados can lower cholesterol and triglyceride levels.

Ingredients

Mint Layer
・1 Hass avocado
・1/4 c. honey
・6 T. coconut oil, melted
・1 1/2 c. shredded Medium unsweetened coconut
・3/8 t. peppermint
・dash of salt

Chocolate Layer
・1/4 c. coconut oil
・2 T. honey
・1/4 c. cocoa powder
・1/4 t. vanilla extract
・dash of salt

Preparation

Mint Layer
1. Line a 9×9 inch baking dish lined with foil.
2. Place all ingredients in high powered blender (such as a Blendtec or Vitamix) or a food processor.
3. Blend until smooth. (You can puree it if you want, but I like mine to have little flecks of coconut still.)
4. Smooth mixture into prepared dish and stick in the freezer.

Chocolate Layer
1. In small saucepan, melt coconut oil, and honey over low heat.
2. Remove from heat and stir in remaining ingredients.
3. Pour over chilled bottom layer and return to the freezer for about 15 minutes, or until the chocolate layer is hardened.
3. Remove from foil and cut into bars.

Store covered in the freezer.

Enjoy,
Julianne Petersen
Vancouver Registered Acupuncturist

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Taco Stuffed Peppers

Tue, 22 Mar 2016 21:50:08 +0000

This delicious and nutritious meal is a fantastic alternative to “Taco Tuesday.” I love this recipe as you can prepare most of it ahead of time! Bake the peppers and make the filling up to a day in advance. When it’s time for dinner warm the filling, stuff the peppers, top with cheese, and bake.

Ingredients
4-6 Bell peppers
1 lb ground beef *
2 Tbsp Taco seasoning mix
1 medium yellow onion, diced
1 can drained black beans
1 cup cooked brown rice
1 cup frozen corn
1 jar medium chunky salsa
1 ½ – 2 cups grated Tex-Mex blend cheese

Optional: guacamole and sour cream to finish

*A vegetarian option would be to replace the ground beef with 3 cups cooked quinoa.

Preparation
1. Cut off the top and remove the seeds from each pepper. Place in a baking dish and bake for 20 minutes in a 350˚F (175˚C) preheated oven.

2. While the peppers are roasting, heat the oil in a large skillet over medium/high heat. Add the ground beef and taco seasoning. Allow the beef to brown on all sides.

3. Add the diced onion and continue to cook until softened. Reduce heat to medium.

4. Mix in the black beans, brown rice, corn, and salsa. Add in 1 cup of cheese and stir until incorporated and the cheese has melted. Remove from heat.

5. Remove peppers from oven and fill each with the taco mixture. Top with additional cheese and return to the oven for 15 minutes until the cheese has melted.

6. Optional- top each pepper with a generous scoop of guacamole and sour cream.

Enjoy!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from Tasty.com

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Taco Seasoning Mix

Tue, 22 Mar 2016 16:44:20 +0000

A great family recipe used for tacos, fajitas, or to add a fantastic Mexican flavour to any meal.

1 Tbs chili powder
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp crushed red pepper
¼ tsp oregano
½ tsp paprika
1½ tsp cumin
1 tsp salt
1 tsp pepper

Enjoy!
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic

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Slow Cooker Baked Potato Soup

Tue, 15 Sep 2015 19:43:26 +0000

Some people like to give potatoes a bad name but they are actually very nutritious! They are chalked full of Vitamin B6, Vitamin B3, Vitamin C, potassium, copper, and fiber. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health promoting compounds are carotenoids, flavonoids, and caffeic acid. Of course, the heavy cream is the one ingredient in this recipe you want to be watchful of, but they key to successful nutrition and meal planning is moderation.

Ingredients
4 cups peeled and diced Russet potatoes
1 small onion, chopped
3 cups chicken or vegetable broth
4 Tbs butter
¼ cup flour
¼ cup sour cream
1 ½ cups heavy cream (half and half will also work)
salt and pepper to taste

Toppings
bacon bits
grated cheese
green onions

Preparation
1. Add potatoes, onion, and broth to your slow cooker.
2. Cook on low 4-6 hours or until potatoes are tender.
3. In a medium saucepan melt the butter. Whisk in flour and cook until bubbly. Slowly add the sour cream and heavy cream and cook until thick. Add mixture to the slow cooker and mix together.
4. Cook in the slow cooker for another 20-30 minutes.
5. Serve into bowls and add toppings or you can choose to add the toppings directly into the slow cooker before serving.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Cauliflower Bites

Tue, 01 Sep 2015 15:35:30 +0000

This makes for a great side dish or a snack for your little ones. It’s packed with vitamin C, vitamin K, Vitamin B5, and B6. Cauliflower is also a very good source of Omega 3 FA, fiber, and protein!

Ingredients
1 cauliflower head
3 garlic cloves, minced
⅓ c plain Greek yogurt
¾ c cheddar cheese, shredded
2 eggs
1 tsp salt
½ tsp black pepper
2 egg whites

Preparation
1. Preheat over to 400º F
2. Steam cauliflower for about 10-12 minutes on stovetop. Transfer to food processor, add minced garlic, and pulse until smooth.
3. In large mixing bowl beat 2 eggs. Add yogurt, cheese, pureed cauliflower, salt, and pepper.
4. In a separate bowl, beat egg whites until stiff.
5. Fold egg whites into cauliflower mixture.
6. Coat a mini muffin pan with cooking spray and fill cups to the top with the mixture.
7. Bake for 20-25 minutes, or until tops and sides are a golden brown.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Stuffed Pepper Casserole

Mon, 10 Aug 2015 18:49:45 +0000

With cooler weather upon us, this recipe makes for a perfect “comfort food” dinner. It provides all the delicious flavours of stuffed peppers but without all the extra work.

Ingredients
1 lb ground beef
½ c onion, chopped
2 cloves garlic, minced
2 large green peppers, chopped
12 spinach leaves, chopped
14 oz can diced tomatoes
8 oz can tomato sauce
½ c beef broth
½ c long grain rice (uncooked)
3 tsp Worcestershire sauce
½ tsp salt
¼ tsp pepper
1 c mozzarella cheese, shredded

Preparation
1. In a skillet over medium heat, brown the beef, onion, and garlic.
2. Transfer these ingredients to an oven safe casserole dish.
3. Add the rest of the ingredients, except the cheese, and combine.
4. Cover and bake at 350º for 1 hour.
5. Remove from the oven, add the cheese, and then bake for 5 minutes longer.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Chicken or Steak Marinade

Mon, 20 Jul 2015 15:36:46 +0000

I love this marinade recipe as it is super quick, delicious, and provides heaps of flavour. It is great for BBQ season!

Ingredients
1 ½ c oil
¾ c soy sauce
½ c Worcestershire sauce
½ c red wine vinegar
⅓ c lemon juice
2 Tbs dry mustard
1 tsp salt
1 Tbs pepper
1 ½ tsp fresh parsley, minced

Preparation
Mix together in a bowl and add your protein; the longer you marinade, the stronger the flavour.

If you are only wanting to marinade a few pieces, pour 1 cup portions of the marinade into ziplock bags and freeze. Make sure the bag is sitting upright though!

Makes 4 cups

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Pesto Salmon with Quinoa Salad

Mon, 13 Jul 2015 19:36:42 +0000

Another great salmon recipe sure to fill you up! Packed with protein, healthy fats (EPA), and rich in iron, this is a healthy and delicious meal. Vegetarian? No problem! Omit the salmon and you still have a complete meal packed with protein!

Ingredients
1 ½ c quinoa, uncooked
3 c chicken or vegetable stock
½ tsp salt, divided
⅓ tsp pepper, divided
¼ c lemon juice
3 Tbs lemon zest
2 cloves, minced
1 Tbs Dijon mustard
1 tsp honey or Agave syrup
⅓ c extra virgin olive oil (EVOO)
1 ½ c chickpeas, drained
4 c baby spinach
3 Tbs butter
3 Tbs pesto
6 salmon fillets

Preparation
1. Preheat oven to 400 degrees F

2. Combine quinoa, stock, and salt in medium saucepan. Bring to a boil, and then reduce heat to low and cover. Stir occasionally to ensure it’s not sticking to bottom of pan. Cook until all the liquid has been absorbed and then fluff with a fork and let cool.

3. In a small bowl whisk together lemon juice, zest, garlic, mustard, and honey. Slowly whisk in EVOO.

4. Mix the dressing with the quinoa. Add the chickpeas and spinach. Season with salt and pepper.

5. Combine butter and pesto together in a small bowl.

6. Place salmon fillets on cookie sheet lined with parchment paper or aluminum foil. Season fillets with salt and pepper. Spread pesto mixture on each fillet and bake for 10-12 minutes.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Steamed Salmon and Asparagus

Tue, 30 Jun 2015 21:03:54 +0000

With the weather as hot has it’s been lately, the last thing you may want to do is turn on the oven. Barbecuing is great but you may want a break from it as well, so this salmon recipe offers the perfect solution.

Ingredients
1-1/2 lb salmon filet, skin and bones removed and cut into 4
pieces
1 + 1 Tbs fresh lemon juice
2 bunches asparagus, bottom fourth removed
1 Tbs extra virgin olive oil
salt and white pepper to taste

Mustard Dill Sauce
4 oz silken tofu
1 Tbs prepared mustard such as Dijon
4 Tbs fresh dill chopped
1 Tbs honey
2 Tbs fresh lemon juice
1/2 cup water
1/4 tsp salt
1/4 tsp white pepper
2 Tbs extra virgin olive oil

Preparation
1.Bring 2 inches of lightly salted water to a boil in a steamer with
a tight fitting lid.

2. While water is coming to a boil, put all sauce ingredients except
olive oil in a blender and begin to blend on high speed for about one
minute. While blender is running, drizzle olive oil in a little at a time.
Set aside.

3. Snap off tough asparagus ends. When water is at a full boil place
asparagus in steamer basket, cover, and cook until asparagus is tender,
about 3-5 minutes, depending on thickness. Remove from steamer, toss with
1 Tbs lemon juice, 1 Tbs olive oil, salt and pepper.

4. Rub salmon with 1 Tbs lemon juice and season with a little salt
and pepper.

5. Place salmon in the same steamer basket and steam until pink
inside, about 3-4 minutes. Place salmon on a plate and pour desired amount
of sauce over it and the asparagus.

Serves 4

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Homemade Almond (Nut) Milk

Fri, 26 Jun 2015 00:19:21 +0000

Have you asked the question, how many almonds are actually in carton of almond milk? It has been reported by industry insiders that in a 2 L carton of almond milk contains less than a handful of almonds. An analysis of one brand showed that almonds make up 2% of the total drink. What are we paying for when purchasing mass produced almond milk? Sounds like a few almonds, water, sugar, and vitamins added to make up for the lack of protein from the nuts that are supposedly the main ingredient of the milk. A standard serving of almonds has 6 grams of protein and 14 grams of healthy fats. In comparison, a cup of almond milk has 1 gram of protein and 2.5 grams of healthy fats. We get why almond milk is popular: it’s convenient, lactose intolerant friendly, vegan friendly, and it tastes good. But overall, it’s almost to the point of paying for white coloured sugar water. What do we do about it? Find almond milk at a local farmers market or natural grocery store, or, try to make a small batch at home to compare. Below is a fairly simple recipe based off of a post by Angela at ohsheglows.com:

Ingredients
1 cup raw almonds, soaked in water overnight or up to 2 days
4 cups of water
1 tbsp of honey or maple syrup
1 tsp of vanilla extract (optional)

Preparation
1. Soak almonds in a bowl and cover with about an inch of water overnight. 3-6 hours should be okay.
2. Drain and rinse. The almonds should feel a bit soft when pinched.
3. Combine almonds with 4 cups of water and blend for about 1 minute.
4. Place a nut milk bag over a bowl and slowly pour the almond milk mixture into the bag; squeeze the bag to release the milk for another few minutes.
5. Rinse out the blender and put the filtered almond milk mixture back in, add sweetner and vanilla and blend to combine.
6. Put in a jar in the fridge and enjoy for 2 to 4 days.

Enjoy the almond milk with cereal, oatmeal, smoothies, tea! My favourite is with gluten free granola and fresh fruit.

Enjoy!
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART Provider

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Quinoa and Tomato Salad

Wed, 10 Jun 2015 22:30:11 +0000

This is a fantastic recipe to serve on it’s own or as a side dish to your favourite protein. It’s light, refreshing and makes a great picnic or patio salad.

Ingredients
1 cup quinoa
2 cups water
¼ cup extra virgin olive or grapeseed oil
2 limes, juiced
2 tsp ground cumin
1 tsp salt
½ tsp red pepper flakes
1 ½ cups cherry or grape tomatoes, halved
1 ½ cups cucumber, quartered
1 can (15 oz) black beans, drained and rinsed
5 green onions, finely chopped
¼ cup fresh cilantro, chopped
salt and ground pepper to taste

Preparation
1. Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.

2. Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.

3. Combine quinoa, tomatoes, cucumber, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper.

4. Serve immediately or chill in refrigerator.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Curry Cauliflower Chicken

Tue, 02 Jun 2015 03:42:46 +0000

How’s this for an alliterative recipe title! This is a great meal idea as it is nutritious, delicious, and easy to prepare.

Ingredients
2 tablespoons vegetable oil
1 white onion, chopped
2 cloves garlic, crushed
1 pound skinless, boneless chicken breast halves – chopped
1 small head cauliflower, chopped
2 1/2 tablespoons yellow curry powder
1 teaspoon garlic salt
1 (14 ounce) can unsweetened coconut milk
1/3 cup chicken stock
salt and pepper to taste

Preparation
1. Heat the oil in a skillet over medium heat. Stir in the onion and garlic, and cook until tender.

2. Mix in the chicken, and cook 10 minutes, or until juices run clear.

3. Mix the cauliflower, curry powder and garlic salt into the skillet. Pour in the coconut milk and chicken stock. Season with salt and pepper.

4. Reduce the heat to low and continue cooking, stirring occasionally, for about 30 minutes.

Serves 4

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Marinated Mushrooms

Tue, 26 May 2015 19:21:40 +0000

With summer soon upon us patio eating will be at an all time high. Here is a great accompaniment to your charcuterie or antipasti plate.

Ingredients
1/3 cup Extra Virgin Olive Oil Greek Feta Dressing
1/4 cup chicken broth
1 Tbs chopped fresh thyme leaves
2 Tbs fresh lemon juice
1/4 tsp ground black pepper
5 cups small fresh mushrooms

Preparation
1. Bring all ingredients except mushrooms to boil in saucepan on medium heat.
2. Pour over mushrooms in bowl; let stand 20 min., stirring occasionally. Cool.
3. Drain before serving

Serves roughly 8 people

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Slow Cooker Honey Sesame Chicken

Tue, 12 May 2015 19:26:37 +0000

Healthy, delicious, and nutritious- my three favourite words when it comes to cooking. This honey sesame chicken delivers on all counts!

Ingredients
1/2 cup honey (agave nectar is also suitable)
1/4 cup soy sauce
1 small onion, diced
1/4 cup tomato paste
3 tsp apple cider vinegar
1 Tbs vegetable oil
2 cloves garlic, minced
1/4 teaspoon red pepper flakes
6-8 boneless skinless chicken thighs
Salt and pepper
1 Tbs cornstarch (along with 1/3 cup of water)
1 tsp sesame oil
Sesame seeds
Chopped scallions, for garnish

*optional- add 1 tsp of Sriracha if you prefer your chicken to have a bit of spice to it.

Preparation
1. In the slow cooker, combine the honey, soy sauce, onion, tomato paste, vinegar, oil, garlic and pepper flakes. Mix well.

2. Season both sides of the chicken with lightly with salt and pepper and place in the slow cooker.

3. Cook on low for 3 to 4 hours or on high 1 1/2 to 2 1/2 hours, or just until chicken is cooked through and tender.

4. Remove the chicken from slow cooker, leaving the sauce.

5. Dissolve the cornstarch in 1/3 cup of water and pour into the slow cooker. Add in the sesame oil. Stir to combine with the sauce. Replace the lid and cook sauce on high for ten more minutes or until slightly thickened.

6. Shred the chicken into bite size pieces, then return to the pot and toss with the sauce before serving.

Sprinkle with sesame seeds and scallions and serve in lettuce cups. over rice, or noodles.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Slow Cooker Tapioca Pudding

Fri, 01 May 2015 19:43:27 +0000

Another easy, nutritious, and delicious recipe for those on the go!

Ingredients
⅓ cup agave nectar
3 ½ cups almond milk
½ cup small tapioca pearls
2 eggs, lightly beaten
1 tsp vanilla
½ tsp nutmeg (optional)

Preparation
1. Spray the inside of your slow cooker
2. Add sugar, milk, and tapioca and whisk together
3. Cook on LOW for 3 hours
4. Place beaten eggs, vanilla, and nutmeg into a bowl and slowly add 1 cup of the tapioca mixture (from the slow cooker) to it. You want to add it slowly so the eggs don’t cook and scramble.
5. Add the mixture back into the slow cooker and cook for an additional 30 minutes.
6. Remove tapioca and chill to fully set.

Serves 4

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Baked Apple Pancake

Tue, 21 Apr 2015 21:00:48 +0000

Stuck on an idea for breakfast or brunch? This recipe is easy to make and is a nice alternative to the “usual”.

Ingredients
3 Tbs butter
3 large apples, sliced (I personally prefer Gala or McIntosh)
6 eggs
1 cup milk
⅔ cup flour
½ tsp salt
¼ cup brown sugar
1 tsp cinnamon

Preparation
1. Preheat oven to 425º
2. Melt butter in a 8×8 pan.
3. Add apples and return to oven until butter is sizzling.
4. Meanwhile in a medium bowl beat eggs, then add milk, flour, and salt.
5. Once butter is sizzling, pour batter over apples.
6. Add brown sugar and cinnamon together and sprinkle over apples and batter
7. Bake for 20-25 minutes or until centre is cooked and apples are soft.

Quick Tip: Place a cookie tray on the shelf underneath the baking pan. During the baking phase the pancake will rise up and some of the butter may spill over so this tip will help avoid unnecessary messes! (The pancake will “fall” slightly after it’s cooked so you don’t want to put it in too large a pan to begin with or you’ll end up with pucks instead of pancakes!)

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

recipe adapted from Shareably.net

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No Bake Breakfast Bars

Tue, 14 Apr 2015 20:54:25 +0000

Packed with protein, carbohydrates, and healthy fats, these no bake breakfast bars make a great snack between breakfast and lunch.

Ingredients
5 cups uncooked oatmeal (quick oats)
1 1/3 cups natural peanut butter
1 cup coconut milk or cream
3 Tbs agave nectar or maple syrup

Preparation
1. Pour coconut milk into bowl (if using cream whisk until smooth). Add agave nectar and peanut butter and mix well.
2. Add uncooked oatmeal and mix well. You may want to grease your hands or use gloves as mixture is quite sticky at this point.
3. Transfer to a 9×13 dish and flatten.
4. Chill in the fridge overnight (or minimum 2hrs) then cut into 12 or 16 bars.

You can always “dress” up your bars by adding diced dried fruit, almond slivers, or toasted coconut.

Enjoy!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Chocolate Avocado Pudding

Sat, 28 Mar 2015 18:09:53 +0000

Another healthy and delicious treat.

Ingredients
3 large ripe avocados
¼ cup cocoa powder
6 Tbs coconut milk
1 ¼ tsp vanilla extract
2 tsp coconut oil
2 Tbs agave nectar or honey

Preparation
1. Combine ingredients into blender or food processor. Blend on high for 1 minute or until smooth.
2. Refrigerate 30 minutes.

Serves 2

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Chipotle Black Bean and Quinoa Stew

Thu, 19 Mar 2015 15:43:55 +0000

Serve this mouth watering dish on its own or as a side dish to a great cut of steak.

Ingredients
1 dried chipotle peppers
1 cup dried black beans, rinsed
3/4 cup uncooked quinoa
1 can (540ml) diced tomatoes
1/2 red onion, diced
2 cloves garlic, minced
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 tsp cinnamon
1 tsp chile powder
1/2 tsp coriander powder
1/4 cup fresh cilantro
4 cups water
salt and pepper, to taste

Toppings: cilantro, green onions (thinly sliced), avocado, lime wedges, cheese sour cream, etc

Preparation
1. Add all of the ingredients, except the salt, into your slow cooker and stir to combine.
2. Cook on high for 3-4 hours, or on low for 6-8 hours, until the black beans are tender. The time to cook the beans can vary based on the strength of your slow cooker and also the freshness of your beans.
3. Add the salt at the very end as it will affect how the beans cook if you add it at the beginning.
4. Remove the chipotles (if you don’t want a mouthful of a whole spicy pepper) before serving. Ladle into bowls and serve topped with fresh cilantro, green onions, a squeeze of fresh lime juice, diced avocado, sour cream, hot sauce, tortilla chips, etc.

Serves 4-6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of tastyummies.com

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Chickpea and Chocolate Chip Blondies

Fri, 13 Mar 2015 20:34:58 +0000

These little treats allow you to indulge guilt free!

Ingredients
1 can (15 oz) chickpeas, rinsed and drained
½ c all natural peanut butter or almond butter
⅓ c maple syrup or agave nectar
2 tsp vanilla
½ tsp salt
¼ tsp baking powder
¼ tsp baking soda
⅓ c dark chocolate chips
sea salt (garnish)

Preparation
1. Preheat oven to 350º
2. In a food processor combine all ingredients except chocolate chips and pulse until smooth.
3. Spray an 8×8 pan with cooking spray and then spread dough evenly into pan.
4. Sprinkle with chocolate chips and then bake for 20-25 minutes or until toothpick comes out clean.
5. Cool in pan for 20 minutes and then sprinkle with sea salt. Cut into squares.

I personally don’t want my 2 year old son to have chocolate chips at his age so I only sprinkle half the pan with them so we both have a great snack to enjoy together.

Cheers,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from ambitiouskitchen.com

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Slow Cooker Chicken Stew

Sun, 08 Mar 2015 20:58:40 +0000

A creamy and hearty chicken and mushroom stew.

Ingredients
2 cups button mushrooms, halved
1 package (14 oz) dried chanterelles or porcinis
1 medium onion, diced
2 cloves garlic, minced
½ tsp tarragon or thyme
¼ tsp salt
¼ tsp fresh ground pepper
12 boneless, skinless chicken thighs
1 cup chicken broth
½ cup white wine
1 Tbs grainy mustard
¼ cup all purpose flour
¼ cup milk (for a richer version, use 10% cream instead of milk)
2 tsp white wine vinegar
parmesan cheese for garnish (optional)

Preparation
1. Combine mushrooms, onions, garlic, and spices in your slow cooker. Top with chicken thigh pieces.
2. Mix together broth, wine and mustard and pour it over the chicken. Cover and cook on low for 6-8 hours.
3. About 20 minutes before you want the dish to be done, whisk flour with 1 cup of the cooking liquid from the slow cooker. Stir into the chicken stew and let cook for about 15 minutes or until thickened.
4. Stir in milk and white wine vinegar right before serving.
5. Sprinkle with Parmesan cheese. Can be served on it’s own or over noodles.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from Canadian Living recipe

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Slow Cooker Mushroom Barley Risotto

Sat, 28 Feb 2015 21:28:41 +0000

Dried mushrooms add an earthy aroma and I personally love anything with mushrooms as an ingredient! Because dried porcinis are readily available I’ve chosen them for this recipe, but any dried mushroom will do. Hearty pot barley adds a healthful twist and doesn’t become overly mushy, even after 8 hours.

Ingredients
1 cup (250 mL) pot barley, rinsed and drained
1 pkg (14 g) dried porcini mushrooms, cut or broken in 3/4-inch (2 cm) pieces
2 shallots, halved lengthwise and thinly sliced crosswise
2 cloves garlic, minced
½ Tbs (7 mL) chopped fresh thyme
¾ tsp (4 mL) salt*
¼ tsp (1 mL) pepper
5 c water or vegetable broth
1 cup (250 mL) grated parmesan cheese
1½ Tbs (22 mL) butter, cubed
2 tsp (9 mL) lemon juice
1 Tbs (15 mL) chopped fresh parsley

Preparation
1. In slow cooker, combine barley, mushrooms, shallots, garlic, thyme, salt, pepper and 5 cups of whatever liquid you’re choosing. Cover and cook on low for 8 hours.

2. Turn off heat; stir in Parmesan cheese and butter until melted. Stir in lemon juice; sprinkle with parsley.

*if choosing vegetable broth over water, decrease salt to ¼ teaspoon

Serves 4-5.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from CanadianLiving.com

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Chicken Enchiladas

Sun, 22 Feb 2015 21:32:01 +0000

Although it is a bit more labour intensive than my usual go-to recipe choices, this is well worth the extra 10 minutes of prep time. It’s a taste of Mexico right from your own kitchen.

Ingredients
5 Tbs butter (divided into 2 Tbs and 3 Tbs portions)
1 medium onion, chopped
1 medium red bell pepper, chopped
2 c cooked chicken, chopped or shredded
3 (4-oz.) cans diced green chiles (divided into 1 can and 2 can portions)
3 c (12 oz.) shredded Tex Mex cheese blend (divided into 2 c and 1 c portions)
8 (8-inch) soft taco-size flour tortillas
2 Tbs all-purpose flour
3/4 c chicken broth
1/2 c milk

Toppings: fresh cilantro leaves, chopped tomato, avocado, and/or shredded lettuce

Preparation
1. Preheat oven to 350°.
2. Melt 2 Tbsp. butter in a large skillet over medium heat; add onion and bell pepper, and sauté 5 minutes or until tender.
3. Stir together onion mixture, chicken, 1 can diced green chiles, and 2 cups shredded cheese. Spoon a ⅓- ½ cup of the chicken mixture to one end of each tortilla, and roll up. Arrange enchiladas, seam sides down, in a lightly greased 13- x 9-inch baking dish.
3. Bake at 350° for 10 minutes.
4. Melt remaining 3 Tbsp. butter in a heavy saucepan over low heat; whisk in flour until smooth. Cook, whisking constantly approximately 1 minute. Gradually whisk in chicken broth and milk and increase heat to medium, whisking constantly about 3-4 minutes or until thickened and bubbly. Remove from heat, and stir in remaining 2 cans green chiles.
5. Remove enchiladas from oven. Pour green chile mixture over enchiladas. Sprinkle with remaining 1 cup cheese.
6. Bake at 350° for 20 to 25 minutes or until bubbly. Serve with desired toppings.

Serves 4

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

recipe courtesy of myrecipes.com

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Slow Cooker Chicken, Quinoa, and Parmesan Stoup

Fri, 13 Feb 2015 19:05:18 +0000

Nope, that’s not a typo- this dish is right smack between a soup and a stew. Hearty, delicious, and easy!

Ingredients
1 pound boneless skinless chicken thighs
1 cup uncooked quinoa
3/4 tsp Italian seasoning
1/4 tsp dried oregano
Pinch of red pepper flakes, optional
2 cloves garlic, minced
1/2 cup yellow onion, finely chopped
1 can (24 ounces) garlic & herb flavoured spaghetti sauce
1 can (14.25 ounces) diced tomatoes
4-6 cups chicken broth
3/4 cup freshly grated Parmesan cheese
Optional- mozzarella cheese, fresh basil

Preparation
1. Spray your slow cooker generously with nonstick spray.
2. Add the chicken to the slow cooker.
3. Rinse the quinoa and add it to the slow cooker along with the Italian seasoning, dried oregano, pinch of red pepper flakes, garlic, chopped onion, spaghetti sauce, and undrained petite diced tomatoes.
4. Pour in the chicken broth, stir well, and cover the slow cooker. Allow to cook on high for 4-5 hours (check on it occasionally to make sure quinoa isn’t sticking to sides.)
5. Shred the chicken with two forks.
6. Stir everything together and add in 1-2 more cups chicken broth if desired (I personally prefer it chunkier so I don’t add the extra broth).
7. Season with salt and pepper and any other additional seasonings to reach your desired taste.
8. Stir in the Parmesan (and mozzarella if desired – just as much as you want) cheese and allow to melt.
9. Top with fresh basil (and an extra garnish of Parmesan cheese) and enjoy while it’s hot!

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from Chelsea’s Messy Apron

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Slow Cooker Orange and Ginger Beef Stew

Mon, 09 Feb 2015 18:55:00 +0000

Want to bring the flavours of Asia to your kitchen? Try this delicious and easy to prepare recipe.

Ingredients
2 lbs boneless beef pot roast (top, bottom, or cross rib)
1 medium onion, chopped
2 Tbs minced fresh ginger
2 Tbs orange marmalade
2 Tbs soy sauce
1 Tbs packed brown sugar
1 Tbs five spice powder
1 Tbs orange zest
2 garlic cloves, sliced
¼ tsp salt
½ tsp pepper
1 cup beef broth
½ cup orange juice
2 Tbs cornstarch
4 cups baby bok toy or broccolini
3 green onions, sliced
¼ cup fresh cilantro, torn

Preparation
1. Trim excess fat and sinew from beef, and then cut into 1 inch cubes.
2. In slow cooker, combine beef, onion, ginger, marmalade, brown sugar, 5 spice, orange zest, garlic, salt and pepper, broth, and orange juice.
3. Cover and cook on low for 8 hours.
4. Whisk cornstarch with 2 Tbs of orange juice and then add mixture back into the slow cooker.
5. Add bok choy or broccolini.
6. Cover again and cook on high until slightly thickened and vegetable is wilted, approximately 10 minutes.
7. Serve on a bed of brown rice and top with green onion and cilantro.

Serves 8

If you prefer a strong orange flavour, omit the brown sugar and use an extra Tbs of marmalade.

recipe adaptation courtesy of Canadian Living

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Broccoli Quinoa Bites

Sun, 08 Feb 2015 16:47:20 +0000

If you tried the pizza quinoa bites and found them a hit, here’s another alternative to get those picky eaters eating their protein and veggies!

Ingredients
¾ cup uncooked quinoa, rinsed
1½ cups water (or vegetable broth or chicken broth)
2 eggs, lightly beaten
2 cups broccoli florets, finely diced
1 cup yellow onion, finely diced
1 garlic clove, finely minced
1½ cups shredded cheddar cheese
½ teaspoon paprika
Crushed red pepper (optional) and salt to taste

Preparation
1. In a medium sauce pan, combine quinoa and water (or broth) and cook according to package directions. Let cool.
2. In a large bowl, combine cooled quinoa, eggs, broccoli, onion, garlic, cheese and paprika.
3. Preheat oven to 350° F. Spray mini-muffin tins with cooking spray (liberally so they don’t stick once done!)
4. Pack a heaping tablespoonful of quinoa mixture into prepared muffin cups.
5. Bake for 15 to 20 minutes, or until edges turn golden brown.
6. Remove from oven and let cool for 15 minutes and then gently remove from pan to cool completely.

Serves: 30 to 36 bites. For some variety, try serving them with a ranch or blue dressing as a dip. They also freeze very well.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Recipe from Alidas Kitchen

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French Leek Soup

Wed, 28 Jan 2015 22:32:34 +0000

Another one of my favourite slow cooker recipes (and a nice alternative to onion soup).

Ingredients
3 leeks (white and light green parts only), halved and thinly sliced crosswise
¼ c butter, melted
2 Tbs chopped fresh thyme
1 Tbs soy sauce
1 Tbs white wine vinegar
1 Tbs Worcestershire sauce
½ tsp each of salt and pepper
1 L ( 4 cups) chicken broth
2 c water
1 baguette, sliced
½ c Gruyere or Swiss cheese, shredded
1 Tbs chopped fresh parsley

Preparation
1. In slow cooker combine leeks, butter, thyme, soy sauce, white wine vinegar, Worcestershire sauce, salt, pepper, broth, and water.
2. cook on slow for 8 hours
3. Slice baguette and place on cookie sheet. Broil, turning once, until golden brown (about 2 minutes).
4. Stir cheese with parsley.
5. Place oven proof bowl on cookie sheet and fill with soup. Add 2 baguette slices and top with cheese. Broil until cheese has melted.

Enjoy with a fresh spring salad.
Serves 8-10

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of Canadian Living

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Creamy Cauliflower Patties

Sat, 24 Jan 2015 19:32:34 +0000

If you have a picky eater or just want to kick cauliflower up a notch, this delicious and nutritious recipe is a MUST!

Ingredients
1 head cauliflower
2 large eggs, beaten
¾ c cheese, grated
½ c panko bread crumbs
1 ½ tsp dried dill weed
salt
olive oil

Preparation
1. Cut cauliflower into pieces and boil until tender, about 10-15 minutes depending on size of head
2. Mash cauliflower while still warm
3. Stir eggs, cheese, panko crumbs, dill, and salt to taste
4. Coat bottom of skillet with olive oil and heat until medium-high
5. Form into patties and place into pan
6. Cook until golden brown, about 4 minutes per side

I make these all the time for my son and he devours them. If you are serving as a side dish for an adult or you have an adventurous child, consider substituting the dill with ½ tsp of cayenne pepper. It adds some heat so it would make a wonderful side dish to a steak.

Enjoy
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Smoothies!

Mon, 19 Jan 2015 19:58:18 +0000

Whether looking for something to brighten up your breakfast, after a workout, or just because… these smoothies are sure to quench your thirst and provide you with some well needed nutrients.

Immune Boosting Smoothie
The dark green leafy vegetables and antioxidant rich berries give your body the extra immune kick you’re looking for.

Ingredients
⅔ c almond, skim, or coconut milk
⅓ c frozen mixed berries
⅓ c probiotic vanilla flavoured yogurt
¼ c packed baby spinach
4 frozen peach slices
1 Tbs cashew, almond, or peanut butter
1 tsp agave or liquid honey

Day After Smoothie
After staying out too late, or perhaps having one more cocktail than you intended, this smoothie will help you get back on track.

Ingredients
⅔ c coconut water
½ c frozen mango chunks
half a banana
4 chunks fresh or canned pineapple
¼ c honey flavoured Greek yogurt
¼ tsp freshly grated ginger

Energy Boosting Smoothie
The complex carbohydrates in this smoothie are such to give the extra energy kick you’ll need.

Ingredients
⅔ c frozen blueberries
½ c almond, skim, or coconut milk
⅓ c vanilla flavoured Greek yogurt
half a banana
1 Tbs rolled oats
pinch cinnamon

Banana Ginger Smoothie
Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger with this smoothie.

Ingredients
1 banana
¾ c vanilla flavoured Greek yogurt
1 Tbp honey
½ tsp freshly grated ginger

Preparation for all smoothies
Add ingredients to a blender and blend for 20 seconds. Scrape down the sides and blend again for another 15 seconds.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Mom’s Taco Casserole

Sun, 18 Jan 2015 15:35:43 +0000

I receive a great deal of my cooking inspiration from my Mom. She is always tweaking recipes to make them her own or just coming up with her own creations. This is one of those recipes and it’s great because it can be modified in a number of ways to suite your taste… Want more heat? Add more salsa and decrease the amount of tomatoes or add half of a diced and seeded jalapeño. Don’t like corn? No problem, just omit it. You get the idea…

Ingredients
1 Lb. ground beef or turkey
¼ cup of chopped onion
1 minced garlic clove
1 cup chopped pepper (green, red, yellow or a combination of all 3)
1Tbs. Taco seasoning *
1 cup chunky salsa (your desired heat)
1 can diced tomatoes ( drain and reserve juice) or 2 cups diced fresh tomatoes **
1cup frozen corn
¾ cup instant uncooked rice (Uncle Ben’s (perfection) or Minute Rice)
Water combined with reserved tomato juice to make 1 cup
Crushed taco chips (used as a thin layer)
1 cup of Tex-Mex shredded cheese (plain cheddar would also be fine)
Sour cream (for garnish)

Preparation
1. Brown and drain ground beef.
2. Add onions and garlic and sauté til onions are transparent.
3. Add peppers and sauté for 5 min.
4. Add Taco seasoning. Mix well.
5. Add Salsa, diced tomatoes, rice, corn and the water/juice. Mix well.
6. Place a layer of crushed Taco chips on the bottom of a 2 ½ qt. casserole dish.
7. Pour ground beef mixture on top.
8. Add another layer of crushed Taco chips.
9. Top with cheese and bake at 350º for about 45 min (until bubbling and cheese has browned on top.)

Serve with a dollop of sour cream.
I served the casserole with a light green salad and some avocado to brighten it up even more.

**if you use fresh tomatoes you will want to increase your liquid by an extra half cup.

Serves 6

*Store bought taco seasoning will work just fine, but if you’re interested in making your own, here’s the recipe:

Taco Seasoning Mix
1 Tbs Chili powder
¼ tsp Garlic powder
¼ tsp onion powder
¼ tsp crushed red pepper
¼ tsp oregano
½ tsp Paprika
1½ tsp Cumin
1 tsp salt
1 tsp pepper

Enjoy and Thanks Mom!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Quinoa Pizza Bites

Sat, 10 Jan 2015 21:21:59 +0000

These protein packed bite size morsels are great to have on the go or as an appetizer. Omit the pepperoni and this gluten free quinoa recipe is easily vegetarian as well!

Ingredients
2 cups cooked quinoa
2 large eggs (beaten)
1 cup chopped onion
1 cup shredded mozzarella cheese
2 tsp minced garlic
1/2 cup fresh basil, chopped
1 cup chopped pepperoni slices (~1/2 of a 7 oz bag)
1/2 tsp seasoning salt
1 tsp paprika
1 tsp dried crushed oregano
pizza sauce for dipping

Preparation
1. Preheat oven to 350 degrees.
2. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
3. Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping Tbs each), and press down gently to compact.
4. Bake for 15-20 minutes.

Serves 8 (5 bites per person)

Nutritional Information for 5 bites per MY FITNESS PAL: Calories – 175, Fat – 10g, Protein – 9g, Fiber – 2g, Calcium – 10mg, Carbs – 12g

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of missbefit.tv

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Carrot Cake Baked Oatmeal

Sat, 03 Jan 2015 15:21:37 +0000

Looking to spice up your oatmeal? Here’s a healthy and delicious recipe ready to do just that! If you are interested in cutting back your sugars, feel free to decrease the amount of maple syrup or substitute with agave.

Ingredients
2 1/4 cups rolled oats, certified gluten-free if necessary
1 1/2 teaspoons ground cinnamon
1 1/2 teaspoons baking powder
1/4 teaspoon fine grain sea salt
1 1/2 cups lightly packed shredded carrots
2 1/2 cups unsweetened almond milk (or non-dairy milk of choice)
1/3 cup pure maple syrup
2 teaspoons pure vanilla extract
1 1/2 teaspoons freshly grated ginger (or ½ tsp ground ginger)
1/4 cup raisins, currents, or dried cranberries
1/2 cup chopped walnut, pecan, or almonds

Preparation
1. Preheat oven to 375F and lightly grease a 10-cup/2.5 qt. casserole dish (8″ x 11″ rectangular casserole dish.)
2. In a large bowl, mix together the rolled oats, cinnamon, baking powder, and salt.
3. In a medium bowl, whisk together the wet ingredients: shredded carrot, almond milk, maple syrup, vanilla, and fresh ginger.
4. Add the wet mixture to dry mixture and stir until combined.
5. Pour mixture into prepared dish and smooth out with a spoon. Press down on the oatmeal with a spoon (or your hands) so the oats sink into the milk. Sprinkle on the walnuts and raisins and press down lightly again.
6. Bake, uncovered, for 32-37 minutes (I baked for 35 mins.) until lightly golden along edge. The oatmeal will still look a bit soft or wet in some spots when it comes out of the oven, but it will firm up as it cools.
7. Let cool for about 10 minutes before serving. Garnish with Coconut Whipped Cream, a drizzle of maple syrup, or some non-dairy yogurt. When the baked oatmeal is fully cool, it will firm up enough to be sliced into squares.

If you have leftovers, they should keep for 3 days in the fridge or up to 2 weeks in the freezer. Enjoy it warm, at room temp, or chilled straight from the fridge.

Serves 8

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*Recipe courtesy of Oh She Glows

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Chickpea, Vegetable, and Apricot Stew

Thu, 18 Dec 2014 15:19:28 +0000

This slow cooker vegetarian dish is so easy to make. Just combine all the ingredients in the slow cooker and you can forget it for six hours. The added bonus is that it is healthy and delicious as well. The cumin and cayenne give this dish a distinct flavuor and strong aroma while the apricots and raisins added sweetness to it. Overall, this dish is easy to prepare, nutritious, and flavourful.

Ingredients
1 (19oz/550ml) can chickpeas, drained, rinsed, and drained again
1(14oz/398ml) can diced tomatoes
1(14oz/398ml) can tomato sauce
1 cup vegetable stock
2 tablespoons olive oil
1 medium onion, diced
1 medium carrot, cubed
1 small zucchini, cubed
2 garlic cloves, minced
8 to 10 dried apricots, thinly sliced
¼ cup raisins
2 teaspoons grated lemon zest
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
2 tablespoons chopped fresh cilantro or parsley
Salt and freshly ground black pepper

Preparation
1. Combine chickpeas, diced tomatoes, tomato sauce, stock, olive oil, onion, carrot, zucchini, garlic, apricots, raisins, lemon zest, cumin and cayenne in slow cooker.
2. Cover and cook on low setting for 6 hours, or until vegetables are tender. 3. Stir in the cilantro.
4. Season with salt and pepper.

Serve on its own or over a bed of couscous. Serves 4-6

Enjoy!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Recipe source: Eric Akis as featured in the November 4, 2013 issue of “The Province”

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6 Ingredient Slow Cooker Chicken Tacos

Tue, 16 Dec 2014 20:23:24 +0000

Another super easy, nutritious, and delicious slow cooker meal.

Ingredients
2 lbs boneless, skinless chicken thighs
1 (10 oz) can diced tomatoes
1 Jalapeño, diced*
1 tsp cumin
1 tsp garlic powder
Salt and pepper to taste

Desired tortillas and toppings (cheese, cilantro, lettuce, tomato, lime, sour cream, guacamole etc.)

*if you prefer a milder dish, de-seed the jalapeño prior to dicing it.

Preparation
1. Place chicken in bottom of slow cooker.
2. Sprinkle with salt and pepper (a couple pinches of each).
3. Sprinkle with cumin and garlic powder.
4. Top with tomatoes and jalapeño.
5. Cover and cook on LOW for approximately 4-6 hours.
6. Shred chicken using a forks to the consistency you desire.
7. Additional salt and pepper to taste.

Serve chicken mixture over tortillas with desired toppings.
Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Sweet Potato, Black Bean, and Orzo Gratin

Mon, 08 Dec 2014 20:18:06 +0000

Interested in trying a new recipe this holiday season? This side dish is packed with flavour, is nutrient dense, and hits all the food groups.

Ingredients
3 cups cooked orzo (preferably whole-wheat)
2 cups diced fresh tomatoes
1 (15.5 ounce) can black beans, rinsed and drained
2 cups shredded or slivered provolone cheese, divided
6 scallions, white and green parts, trimmed and minced, divided
1/4 cup sour cream, plus more to serve if desired
1/2 cup heavy cream
1/2 cup chicken or vegetable broth
1 tablespoon pureed chipotle in adobo sauce
coarse or kosher salt and freshly ground pepper to taste
2 large sweet potatoes, very thinly sliced
lime wedges to serve

Preparation
1. Preheat the oven to 400°F. Lightly oil a shallow 2-quart baking dish or spray with nonstick cooking spray.

2. In a large bowl, combine the cooked orzo, tomatoes, black beans, 1 cup provolone, and half the scallions. In a small bowl whisk together the sour cream, heavy cream, broth, pureed chipotles, and salt and pepper. Add the sour cream mixture to the orzo mixture and mix well.

3. Place half of the orzo mixture in the prepared pan, layer over half the sliced sweet potatoes — barely overlapping the edges of the slices — and repeat using the rest of the orzo mixture and the rest of the sweet potatoes. Sprinkle the remaining provolone over the casserole, cover with foil and put in the oven.

4. Bake for 20 minutes, then remove the foil. Continue to bake for a total of 50 to 60 minutes, until browned and bubbly, and until a knife inserted in the casserole slides in easily through the potatoes.

5. Remove from the oven, let sit for 5 minutes, sprinkle the rest of the scallions on top, and serve hot. Serve with lime wedges and pass the additional sour cream, if desired.

Serves 6

Enjoy! Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of ivillage.com

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Pumpkin Fritters

Sat, 29 Nov 2014 16:59:59 +0000

Who doesn’t love pancakes on a weekend morning? I do and so does my son however, I want to provide him with as many nutrient dense foods as I can. Extremely high in fiber and low in calories, pumpkin packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. The key nutrient that boosts pumpkin to the top of the SuperFoods list is the synergistic combination of carotenoids.

Having pumpkin pancakes is a great alternative to the usual, and they are just as tasty! The only difference is I find these are not quite as light and fluffy as regular pancakes.

They also make a great side dish if you’re having sausages or a pork chop for dinner.

Ingredients
one 15-ounce can pumpkin
1/2 cup flour
1 egg, beaten
1 tablespoon sugar or agave
1 teaspoon baking powder
¼ teaspoon salt
¼ teaspoon each cinnamon and nutmeg
2 tablespoons butter
2 tablespoons vegetable oil
1 tablespoon sugar and 1/2 teaspoon ground cinnamon- garnish

Preparation
1. In large bowl, combine pumpkin, flour, egg, 1 tablespoon sugar, baking powder and salt.

2. Heat 1 tablespoon butter and 1 tablespoon oil in a large skillet over medium heat. Drop spoonfuls of mixture into pan and lightly flatten with a spatula. Cook until golden, about 4 minutes per side. Cook in two batches.

3.In small bowl, combine remaining sugar with cinnamon and sprinkle over hot fritters before serving.

Makes approximately 12 fritters.

Another alternative is to put the batter into a greased bread pan and bake at 350 for 30 minutes, or until a toothpick comes out clean. The loaf will be fairly dense but it makes for a great and healthy snack.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from ivillage.com

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Breakfast Casserole

Fri, 21 Nov 2014 21:40:23 +0000

Everyone knows I am a stickler for trying to get my patients to eat a well balanced, protein filled breakfast. You need to “break the fast” and ensure you fuel yourself for the day ahead. Here is a easy and nutritious recipe sure to accomplish this!

Pssst- breakfast can also make a great dinner!!

Ingredients
1 bag frozen hash brown potatoes (32 oz) or 4 cups of cooked potatoes, cut into small cubes
1 lb bacon
1 small onion, diced
1 cup (8oz) cheddar cheese, shredded
1/2 red bell pepper, diced
1/2 green bell pepper, diced
12 eggs
1 cup milk (almond milk makes a great substitute)
salt and pepper to taste

Preparation
1. Cook and drain bacon and then cut in to small pieces, (I cook an entire package at once and then place it in a tupperware to use on salads or in dishes such as this.)
2. Add half bag of hash browns to bottom of slow cooker.
3. Add half your bacon, onions, green and red peppers, and cheese.
4. Add remaining hash browns, bacon, onions, peppers, and cheese.
5. In a medium sized bowl beat eggs and milk together.
6. Pour egg mixture over your casserole.
7. Add salt and pepper on top.
8. Cook on Low for 4 hours or warm for 8 hours.

Feel free to add zucchini, mushrooms, or cooked ham to this dish as well.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of cincyshopper.com

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Pina Colada Muffins

Sat, 15 Nov 2014 20:03:16 +0000

I just made these this morning (yes, that is my picture of them ) and there are a few reason I like this recipe. First and foremost, I love the flavours. Secondly, you can substitute and play around with the recipe quite a lot. You can use ½ c applesauce in lieu of one egg, decrease the sugar to ⅓ cup, or use unsweetened coconut to make them a little less like a “mini cake”. Lastly, I actually really like the denseness as I gave it to my son as an indulgence and it didn’t break into a million little pieces when he bit into it.

I bought majority of the dry ingredients (coconut included) in the bulk section so it can be a very cost effective recipe. You only have to buy what you need, especially for ingredients like whole wheat flour. This recipe turned out to be about 26 cents per serving.

Don’t be swayed by the buttermilk either! I buy a one liter carton, divide the contents into four 1 cup portions, and freeze it in ziplock bags! Most recipes ask for one cup portion whether it be this recipe or buttermilk pancakes. Whenever you want to make the recipe, just take it out the night before and let it defrost in the fridge. Voilá! (I also do this for stocks too whether I have made them myself or bought a carton of it.)

Ingredients
3/4 cup all purpose flour
3/4 cup whole wheat flour
1/4 teaspoon salt
1 1/2 teaspoons baking powder
1/2 heaping cup sugar
1/2 cup sweetened coconut flakes
2 eggs, room temperature
1 cup buttermilk, room temperature
4 tablespoons butter, melted
1/2 teaspoon vanilla
1/4 teaspoon coconut extract
1 cup canned pineapple chunks, drained

Preparation
1. Preheat oven to 350 degrees and put muffins liners in muffin tin.

2. Take out buttermilk and eggs, so they can come to room temperature.

3. In a large bowl, mix together flours, salt, baking powder, sugar, and coconut flakes. Set aside.

4. In a medium-sized bowl, whisk together eggs, buttermilk, butter, vanilla, and coconut extract.

5. Add wet ingredients to dry ingredients and stir until just combined. Don’t over mix or your muffins will be dry.

6. Gently fold pineapple into muffin batter. Again, folding just enough to distribute pineapple bits.

7. Sprinkle top with a little coconut that will toast during baking time.

8. Bake for about 25 minutes or until the tops of the muffins feel set when gently pressed. Cool a few minutes in the tin and then transfer to a wire rack to cool completely.

Serves 12

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of welcome-home-blog.net

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Slow Cooker Maple Orange Pork Shoulder

Sun, 09 Nov 2014 19:28:36 +0000

I have made this recipe a few times now as it is very flavourful and super EASY!

Ingredients
2 ½-3lbs. pork shoulder, cut into several big chunks
1 teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon dried sage
1/2 cup of fresh squeezed orange juice
1 tablespoon maple syrup (make sure it is 100% pure maple syrup)
1 apple, peeled and chopped

Preparation
1. Rub the pork with the salt, pepper and sage. Place it in the slow cooker. I will often brown mine on the stove top first just to give it a bit more colour, texture and crunch.
2. Add the apples, orange juice and maple syrup.
3. Cook on low for 6 hours.
4. Once cooked, use 2 forks to pull the pork apart.

It pairs well with a herbed quinoa, but I often serve mine on a toasted bun with a side salad. Ensure it is a dense bun as the pork is juicy!

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of rubiesandradishes.com

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Vegetable Chili

Thu, 06 Nov 2014 15:22:28 +0000

If you prefer, substitute 2-1/2 cups rinsed and drained canned red kidney or small red beans for the dried. Increase the water in the chili from 1 cup to 1-1/2 cups if substituting canned beans. Sweet potatoes vary in dryness depending upon their age and type, so in step 4, check the potatoes after 10 minutes. If they seem to be almost tender, don’t cook the full 20 minutes; just skip to the next step and add the spinach and beans.

Ingredients
1 cup dried red kidney beans (8 ounces), rinsed and picked over
1 tablespoon olive oil
1 medium red onion, chopped
2 cloves garlic, minced
1 green bell pepper, cut into 1/2-inch squares
1 pound sweet potatoes, peeled and cut into 1-inch chunks
1-1/2 teaspoons chili powder
1 teaspoon salt
3/4 teaspoon cinnamon
3/4 teaspoon ground coriander
3/4 teaspoon ground cumin
2 cans (8 ounces each) no-salt-added tomato sauce
1 package (10 ounces) frozen chopped spinach
1 package (10 ounces) frozen corn kernels

Preparation
1. In medium saucepan, combine beans and cold water to cover by 2 inches. Bring to a boil and boil 2 minutes. Let stand 1 hour; drain.

2. Return drained beans to saucepan. Add cold water to cover by 2 inches and bring to a boil. Reduce to a simmer, partially cover, and cook 1 hour or until beans are tender. Drain, reserving 1/2 cup bean cooking liquid.

3. Meanwhile, in Dutch oven or flameproof casserole, heat oil over medium-low heat. Add onion and garlic and cook, stirring frequently, for 7 minutes or until onion is tender. Add bell pepper and cook, stirring frequently, for 5 minutes or until tender.

4. Stir in sweet potatoes, chili powder, salt, cinnamon, coriander, and cumin until coated. Add tomato sauce and 1 cup of water and bring to a boil. Reduce to a simmer, cover, and cook 20 minutes.

5. Stir in spinach, beans, and reserved bean cooking liquid. Return to a boil, reduce to a simmer, cover, and cook 20 minutes longer or until sweet potatoes are tender. Add corn and cook for 5 minutes to heat through.

Nutritional Information Per serving: 453 calories, 5.5g total fat, 0.8g saturated fat, 2.9g monounsaturated fat, 1.2g polyunsaturated fat, 19g dietary fiber, 21g protein, 88g carbohydrate, 0mg cholesterol, 837mg sodium.

Good source of: beta-carotene, fiber, folate, iron, lutein & zeaxanthin, lycopene, magnesium, manganese, niacin, potassium, quercetin, thiamin, riboflavin, vitamin B6, vitamin C, vitamin E. Recipe for eczema.

Enjoy,
The Vitality Clinic Team

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Cabbage and Quinoa Soup

Tue, 28 Oct 2014 15:40:00 +0000

With the impending weather, here is an easy, make ahead meal. It’s packed full of protein and it’s also a great recipe to use up the vegetables you still have left in the fridge or pantry.

Ingredients
1 tsp olive oil
¼ cup quinoa (well rinsed)
½ cup carrots, diced  ¼ cup celery, diced
2 tbsp onion, chopped
¼ cup green pepper, diced
2 cloves garlic, chopped
4 cups water
½ cup cabbage, chopped
¼ cup celery, diced
¼ cup green pepper, diced
2 tbsp onion, chopped
1 tsp salt
parsley, chopped

Preparation
1. Sauté quinoa, carrots, celery, onions, green pepper, and garlic in oil until golden brown.
2. Add water and cabbage and bring to a boil.
3. Simmer 20 to 30 minutes or until tender.
4. Season to taste and garnish with parsley.

For variations, try adding some of your other favourite vegetables, chopped and sautéed.

Serves 4 – 6.

Enjoy,
The Vitality Team

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Spinach and Wild Rice Soup

Sat, 25 Oct 2014 18:33:39 +0000

In this take on pesto, pumpkin seeds (which are toasted to bring out their nutlike flavour) replace the traditional pine nuts, and the broth is dairy-free. Porcini mushrooms add a wonderful earthiness and depth of flavour, but you could use a less expensive dried mushroom instead. Most supermarkets carry mushrooms simply labeled “wild mushroom” which would do quite nicely here.

Ingredients
1 cup wild rice
1 large onion, finely chopped
1 large carrot, halved lengthwise and thinly sliced crosswise
1/4 cup dried porcini mushrooms, coarsely broken up and rinsed
3 cloves garlic, minced
1 1/2 teaspoons salt
1/4 teaspoon thyme
1/8 teaspoon grated nutmeg
2 packages (10 ounces each) frozen chopped spinach
1/4 cup hulled pumpkin seeds
1/2 cup packed fresh basil leaves
2 tablespoons fresh lemon juice

Preparation
1. In Dutch oven or flameproof casserole, combine 6 cups water, wild rice, onion, carrot, dried porcini, garlic, salt, thyme, and nutmeg and bring to a boil over high heat. Reduce to a simmer, cover, and cook 40 minutes. Add spinach and cook 10 minutes or until wild rice is tender and spinach is heated through.
2. In small heavy skillet, heat pumpkin seeds until they begin to pop, about 2 minutes. Transfer to food processor or blender and add basil, lemon juice, and 1/4 cup of water. Pureé until smooth. Pour pesto into small bowl and set aside.
3. Spoon 1 cup of wild rice soup into processor (no need to clean bowl) and process until smooth. Stir pureed soup and pesto into soup remaining in Dutch oven.

Nutritional Information Per serving: 286 calories, 5.4g total fat, 1g saturated fat, 1.5g monounsaturated fat, 2.5g polyunsaturated fat, 10g dietary fiber, 16g protein, 49g carbohydrate, 0mg cholesterol, 995mg sodium. Good source of: beta-carotene, fiber, folate, iron, magnesium, potassium, riboflavin, vitamin B6, vitamin C, zinc. Recipe for eczema.

Enjoy,
The Vitality Team

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Chicken with Pecan sauce

Wed, 22 Oct 2014 14:27:33 +0000

This is a great recipe if having friends over and you want minimal preparation. As most of my recipes are… it’s quick, easy, and delicious.

Ingredients
1/2 cup pecan halves
1/4 cup butter, divided
4 (1 1/4 pounds) chicken cutlets or thighs
1 teaspoon salt
1/2 teaspoon pepper
3 tablespoons all-purpose flour (regular, coconut, or almond)
3 tablespoons olive oil
1/2 cup chicken broth
1 tablespoon brown sugar
2 tablespoons cider vinegar
1/2 teaspoon dried thyme
Garnish of fresh thyme

Preparation
1. Heat pecans and 2 Tbsp. butter in a large nonstick skillet over medium-low heat, stirring often, 2 to 3 minutes or until toasted and fragrant. Remove from skillet.

2. Sprinkle chicken with salt and pepper. Dredge in flour.

3. Cook chicken in hot oil in skillet over medium heat 3-4 minutes on each side or until golden brown and done. If you are using chicken thighs, you will need to increase cooking time to roughly 6-7 minutes per side. Transfer to a serving platter. Top with pecans.

4. Add chicken broth to skillet, and cook 2 minutes, stirring to loosen particles from bottom of skillet. Add brown sugar, vinegar, and dried thyme, and cook 3 to 4 minutes or until sugar is melted and sauce is slightly thickened. Whisk in remaining 2 Tbsp. butter. Serve sauce over chicken.

5. Garnish, if desired.

Serves 4.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of www.myrecipes.com

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Mediterranean Halibut

Sat, 18 Oct 2014 14:28:22 +0000

If you’ve had your fill of turkey and dressing for awhile here is a great recipe to transport you back to those hot days of summer.

Ingredients
4 halibut fillets of 6 oz (150 g)
1 small onion, chopped
5 teaspoons (25 mL) extra virgin olive oil
1 can white kidney beans (19 oz/540 mL), rinsed and drained
3 tablespoons (45 mL) fresh lemon juice
1/3 cup (75 mL) unsalted fat-free vegetable broth
Salt and freshly ground pepper
1/2 cup (125 mL) chopped fresh parsley
4 cloves garlic, chopped

Preparation
1. Mix together 1 tablespoon/15 mL each of the olive oil and lemon juice and pour over halibut
2. Season with salt and freshly ground pepper. Turn over and let sit for 20 min.
3. In the meantime, heat remaining oil over medium heat in a medium-sized saucepan; add garlic and onion and sauté for 8-10 min., until soft.
4. Add beans, remaining lemon juice, vegetable broth and 1/4 cup chopped parsley.
5. Simmer over low heat for 10 min., slightly mashing beans while occasionally stirring.
6. Season with salt and freshly ground pepper.
7. Keep warm until ready to serve.
8. While beans are cooking, cook halibut in a preheated grill until cooked through, about 10 minutes per inch/2.5 cm of thickness.

To serve, place a mound of the bean mixture on a plate. Place halibut on top and serve garnished with chopped fresh parsley.

Serves 4.
Enjoy,
The Vitality Team

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Roasted Butternut Squash and Carrot Soup

Wed, 08 Oct 2014 14:30:24 +0000

Butternut squash, if it hasn’t already been a classic Fall menu item, continues to pick up steam as a go to taste for the colder months upon us. The hearty squash is naturally sweet, allowing it to mingle and pair with other flavours from cinnamon, to brown sugar, to thyme and sage. Roasting a butternut squash brings out the best tastes. This quick, easy, creamy (without cream!) soup is the perfect comfort food and can be eaten as a weekend lunch, a post work dinner, or a warm motivational treat after a run in the rain.

Ingredients
1 squash
1 medium yellow onion
2 carrots
2 celery sticks
1 clove garlic
salt and pepper
Olive oil
pinches of thyme and chili flakes
5-7 cups of stock or water and bouillon cube

Preparation
1. Peel squash with a veg peeler. Cut in quarters and scoop out the seeds. Cut the quarters into 1-2 inch pieces, add a pinch of olive oil, salt, and pepper, and roast in the oven for about 45 minutes at 380.

2. Chop 1 medium onion, 2 sticks of celery, and 2 carrots. Sauté in a soup pot until onions are translucent. Season with salt and pepper and add 2 pinches of dried thyme. Chili flakes as well if you have on hand. Add a clove of chopped garlic at the last second before adding the roasted squash. Stir for 30 seconds before adding 5-7 cups of chicken stock, or a half bouillon cube with water. Simmer for 20-40 minutes.

3. An immersion blender, or hand blender, is the best for soups. Pulse for 1 minute until the squash is pureed and now mixed in with the stock, creating a smooth and thick delicious soup. If you don’t have an immersion blender, take a few cups of soup and place in blender and return, to pot, which will thicken up your soup. You can also take a potato masher and break up some of the chunks of squash to smooth out your soup.

Enjoy,
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART Provider

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Quinoa Vegetable Soup

Mon, 06 Oct 2014 14:02:09 +0000

Another hearty and delicious fall soup great for any night of the week.

Ingredients
2 cloves garlic, chopped
¼ cup quinoa (well rinsed)
1 tsp olive oil
½ cup carrots, diced
¼ cup celery, diced
¼ cup green pepper, diced
2 tbsp onion, chopped
4 cups water
½ cup cabbage, chopped
1 tsp salt
2 tbsp parsley, chopped

For variations, try adding some of your other favourite vegetables, chopped, and sautéed.

Serves 4 – 6
Enjoy,
The Vitality Team

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5 Ingredient Slow Cooker Cowboy Chicken

Sun, 28 Sep 2014 14:27:26 +0000

This is a great recipe for all you paleo or gluten free individuals! I pride myself on finding nutritious, delicious, and EASY recipes and this one hits the mark on all 3!

Ingredients
1 package of chicken thighs
1 1/2 cups salsa
1/2 cup gluten-free Worcestershire sauce
3 tsp honey
3 tsp Dijon mustard
1 14 oz can black beans, rinsed and drained (optional)

Preparation
1. Place chicken in the bottom of a crockpot.
2. Whisk remaining ingredients together in a separate bowl and pour over chicken.
3. Cook on low for 8-10 hours.
4. Shred chicken with a fork and serve over quinoa.

*note- the type of salsa you use will completely change your flavour. I typically use a medium fresh salsa but it is entirely up to you.

*recipe courtesy of Paleoonadime.blogspot.ca.

Enjoy,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic

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Chive Butternut Squash Soup

Sun, 21 Sep 2014 13:51:10 +0000

It’s always best to buy local and eat seasonally so here is a great recipe offering just that. It is flavourful, nutritious, and easy to prepare!

Ingredients
1 small chopped onion
2 stalks chopped celery
1 ½ cups peeled and cubed squash
2 tbsp olive oil
2 cups water
1 cup cooked white kidney beans
1 tbsp pepper
½ tsp salt
¼ cup minced chives

Preparation
Sauté the onions, celery, and squash in oil on medium-high heat until onions are translucent. Add the stock, beans, pepper, and salt. Simmer on medium-low heat for 15 minutes and then remove from heat. Remove half of the vegetables and water and blend in a blender or food processor until smooth. Return to pot and stir in chives. Repeat with the second half.

Serves 2.

Enjoy,
The Vitality Team

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Quinoa Recipes

Sun, 14 Sep 2014 14:37:48 +0000

Quinoa is a whole protein, in that it contains all your essential amino acids. Here are a few of our favourite quinoa recipes.

Herbed Quinoa
• 2 cups organic chicken or vegetable broth
• 1 cup organic quinoa, rinsed well
• 1tsp thyme
• 1tsp marjoram
• 1 clove garlic, minced
• sea salt and pepper to taste

Bring broth to a boil in a saucepan. Add quinoa, herbs, salt and pepper. Stir, cover, and lower heat. Simmer for 15 minutes. Fluff with a fork before serving.
Serves 4

Zesty Quinoa with Broccoli
• 1 TB extra virgin olive oil
• 2 cloves garlic, minced
• 1/2 medium red onion, finely diced
• 1/2 cup sun-dried tomatoes, julienned or chopped
• 1/2 cup vegetable broth
• 1/2 cup dry white wine
• 2 TB lemon juice
• 1/2 cup quinoa
• 1/2 tsp sea salt, or to taste
• 1 cup broccoli florets, cut into bite-sized pieces Fresh ground black pepper to taste
• 1/2 cup roasted cashew pieces
• 2 scallions, thinly sliced

Heat the olive oil over medium heat in a saucepan and sauté the onion and garlic for 3 minutes. Add the sun-dried tomatoes, vegetable stock, wine and lemon juice and bring to a boil.

Stir in the quinoa and salt. Reduce heat, and simmer covered about 20 minutes. Add the broccoli on top and simmer an additional 5 to 6 minutes

Remove from heat, toss gently until combined. Add ground pepper and additional salt, if desired, to taste. Garnish with cashews and scallions before serving.
Serves 4

Quinoa and Black Beans
• 1 teaspoon vegetable oil
• 1 onion, chopped
• 3 cloves garlic, peeled and chopped
• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• salt and pepper to taste
• 1 cup frozen corn kernels
• 2 (15 ounce) cans black beans, rinsed and drained
• 1/2 cup chopped fresh cilantro

Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and sauté until lightly browned.

Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro. Serves 5

Enjoy,
The Vitality Team

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Kale, Sweet Potato, and Quinoa Salad

Sun, 07 Sep 2014 14:06:56 +0000

One of my favourite salads for its robust flavours and nutritional value. Another reason I love this recipe is because any and all the steps can be prepared independently ahead of time so when you want to eat, you just need to assemble the parts. It’s entirely up to you whether you want a warm or cold salad.

Ingredients
1 cup dry quinoa
1/4 cup plus 2 tablespoons extra-virgin olive oil
1 tablespoon minced shallot
1 teaspoon kosher salt, plus more for seasoning
1/4 cup orange juice
2 medium sweet potatoes
3 tablespoons red wine vinegar
1/2 bunch kale (stems removed, leaves chopped)
3 teaspoons maple syrup
1/3 cup toasted slivered almonds

Preparation
1 Cook the quinoa according to package directions.

2 In a medium bowl, whisk together the shallot, orange juice, vinegar, and maple syrup. While whisking, slowly drizzle in ¼ cup olive oil. Season with 1 teaspoon kosher salt; Set aside.

3 Chop the sweet potatoes into ½-inch cubes. In a medium bowl, toss the sweet potatoes with the remaining olive oil. Season with salt. Spread the potatoes on two baking sheets and bake in a 425°F oven for 15 to 20 minutes or until tender.

4 In a large bowl, combine the quinoa, sweet potatoes, and kale. Drizzle the dressing over the salad and toss. Sprinkle the almonds over the salad before serving.

*recipe courtesy of www.ivillage.com

Enjoy,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic

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Chicken Parmesan- An Easier and Healthier Version

Fri, 29 Aug 2014 13:52:16 +0000

Most of my patients and staff know I love to cook, and often share recipes. Yesterday I was discussing what I was going to make for dinner and was asked repeatedly to write it out for people. I thought this may be an easier solution…..

Chicken Parmesan*

Cube about 6 bacon strips (lardons)- I buy my bacon slabs and then freeze them in their package. This allows me to easily cut perpendicular to the strip to make easy lardons.
Chop 1 medium onion and 3 garlic cloves
Cube a full chicken breast (both sides)

In a sauté pan on medium heat, add the lardons and crisp them up. Add the onion and garlic to the pan and sauté for about 3 minutes.

Add some red pepper flakes; this completely depends on your individual taste. I add about a tablespoon as I like my food a bit more spicy. Stir it up and the add the cubed chicken.

Cook for approximately 8 minutes (give or take how large you cut the cubes.)
Add a large can of diced tomatoes or about 4 chopped medium fresh tomatoes.
Add salt and pepper to taste.
Simmer until hot.

Pour into an oven friendly dish. Layer with about 8-12 basil leaves, and sprinkle with parmesan cheese. Finally, add a layer of shredded mozzarella cheese and broil until bubbly and golden brown.

This recipe typically serves approximately 4 people and I prefer to serve it in shallow pasta bowls.

Accompany with a side garden salad.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*based on a recipe from Rachel Ray

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Salads 101

Wed, 27 Aug 2014 14:32:18 +0000

Patients are often coming to see me on their lunch or way home from work, and as such, we have a lot of conversations about lunch or dinner ideas. Here is a great starter to making salads a complete meal as opposed to a side dish.

Whether you choose one type of lettuce or mix several together, you have many choices. It is often best to choose a mild lettuce as a base for your salad and then choose crisp greens and accent greens for adding texture and flavour.

Base
Mild Lettuces or Greens
• Red or Green Leaf
• Romaine
• Spinach

Crisp Greens
• Cabbage
• Iceberg lettuce

Accents
Tart, Peppery, or Bitter Greens
• Arugula
• Belgian Endive
• Broccoli Rabe
• Collards
• Curly Endive
• Dandelion Greens
• Escarole
• Kale
• Radicchio
• Turnip Greens
• Watercress

Toppings

Once you’ve selected your lettuce base, choose a few complementary toppings for your salad. Just about any raw vegetable will taste great. Bits of seeds, nuts, fruits, and cheese work well too.

Here are some ideas to get you started.

• Apples
• Avocado
• Bacon
• Beans
• Beets
• Blue cheese
• Broccoli
• Carrot
• Cauliflower
• Croutons
• Cucumber
• Dried cranberries
• Fennel
• Gorgonzola
• Grapefruit
• Grapes
• Grilled Onions
• Gruyere
• Herbs
• Jicama
• Lentils
• Mango
• Olives
• Parmigiano-Reggiano
• Radishes
• Raisins
• Raw or Roasted Peppers
• Spring onions
• Sprouts
• Toasted nuts
• Toasted seeds (pumpkin, sesame, sunflower)
• Tomatoes
• Yellow squash
• Zucchini squash

Make your salad into a meal! Top with your choice of cooked protein – such as tofu, egg, chicken, meat, fish, or shellfish. Serve with a complementary dressing and whole grain bread for a satisfying, nutritious meal. Leftovers can make perfect salad toppers!

Add dressing to salads just before serving, unless directed otherwise in a specific recipe. Otherwise, the dressing could cause your lettuce to wilt or become soggy. Place your ingredients in a large bowl — about twice the size of your salad. Starting with a small amount of dressing, pour over the salad and toss thoroughly to coat each piece. You can always add more as you go, but starting small helps ensure that you don’t drown the salad.

Enjoy,

The Vitality Team

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Salmon Patties

Sun, 24 Aug 2014 16:23:22 +0000

I LOVE this recipe as it is nutritious, delicious, and fast! My one year old son is also a huge fan of it so it is a great way to consider introducing fish to your child. Salmon is a great source of protein, EPA/DHEA, Vitamin B’s, Vitamin D, and selenium.

Prep Time: 15 minutes; Cook Time: 10 minutes
Yield: 4 servings

Ingredients
• 1 (14 ounce) can salmon, drained (leftovers are also a great alternative. If you have used dill and lemon for the initial preparation, decrease how much you would use in this recipe)
• 3/4 cup cracker crumbs (I use vegetable thins but you can use really any cracker, even gluten free. When you get to the bottom of the bag instead of throwing out the remaining broken ones, tie it off, and use a rolling pin to smash them- Voilá, crumbs.)
• 1/4 cup finely chopped onion
• 1/4 cup finely chopped red bell pepper
• 1 Tbsp. olive oil
• 1/2 tsp. dried dill weed
• 1 egg, beaten
• 1 Tbsp. lemon juice
• more olive oil
• butter

Preparation
In large bowl, place salmon and cracker crumbs; set aside. In heavy skillet, cook onion and red bell pepper in olive oil until tender. Add to salmon in bowl and mix gently. Add dill weed, egg, and lemon juice and mix gently.

Form into four patties. Add more olive oil and a bit of butter to the same skillet. Add patties to skillet when butter melts. Cook patties for 3-4 minutes on each side until golden brown and hot.

Serve alongside a green salad for a healthy and affordable meal.

*original recipe courtesy of www.about.com

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Chickpea Dip

Sat, 16 Aug 2014 14:08:08 +0000

On a busy day, it can be hard to find time to get snacks in. Healthy snacking throughout the day is important as it keeps your blood sugars stable, and helps maintain your metabolism. Here is a great, simple, and affordable recipe I often share with my patients, friends, and family. It is packed full of protein and the healthy fats in it also help you feel full longer.

Ingredients
2 cups chickpeas (ie. Garbanzo beans), cooked and drained (if you buy canned, they may already be cooked, but save the liquid in case you need it!)
¼-1/2 cup chopped green onions
2 cloves minced garlic
2 tbsp lemon juice
½ cup olive oil
2 cups chopped parsley
½ tsp dried basil
¼ cup sesame seeds (optional)

Puree all ingredients in blender or food processor at low speed. If mixture is too thick, add a little cooking water from the beans. Chill.

Serve with raw vegetables (my favourites are celery, carrots, and bell peppers.)

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Guacamole

Sat, 09 Aug 2014 16:41:19 +0000

Here is a secret family recipe Dr. Anstett, Naturopath is willing to share with all of you!

The BEST Guacamole You Have Ever Had

The orange juice in the recipe is the secret ingredient, don’t leave it out!

Ingredients
2 ripe avocados
½ a tomato, chopped
3 tbsp finly diced onion
½ tspn salt
¼ cup fresh squeezed orange juice (about half a small orange)
Half a chopped mango, or other fruit (optional)
Cilantro for garnish (optional)

Mash the avocados to the desired consistency; I prefer a slightly chunky guacamole. Add the remaining ingredients and mix to incorporate.

Enjoy,

The Vitality Team

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Greek Style Spinach and Lemon Soup

Thu, 31 Jul 2014 21:02:01 +0000

Fresh with the tang of lemon, this soup puts the traditional Greek culinary coupling of spinach and rice to delicious use.

Ingredients
4 cups water
1/2 cup rice, preferably brown
1 medium onion, finely chopped
2 garlic cloves, crushed through a press
1 teaspoon oregano
3/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon grated lemon zest
1 cup shredded carrots
8 cups (loosely packed) stemmed spinach, cut into 1-inch-wide strips
1 whole egg 1 egg white
1/4 cup fresh lemon juice

Preparation
1. In a Dutch oven or flameproof casserole, combine water, rice, onion, garlic, oregano, salt, pepper, and lemon zest. Cover and bring to a boil over high heat. Reduce heat to low and simmer until rice is very tender, 25 to 30 minutes.

2. Stir in carrots and cook five minutes. Stir in spinach and increase heat to medium. Cook uncovered, stirring constantly, just until spinach is wilted, two to three minutes.

3. In a small bowl, whisk together whole egg, egg white and 1 tablespoon water. Whisk in a spoonful of hot soup to warm eggs. Stirring constantly, pour warmed egg mixture into soup. As soon as all of egg has been added, remove soup from heat.

4. Stir in lemon juice and serve hot.

Serve with toasted pita triangles.

Nutritional Information Per serving: 160 calories, 1.9g total fat, 0.5g saturated fat, 0.5g monounsaturated fat, 0.4g polyunsaturated fat, 4.8g dietary fiber, 8g protein, 30g carbohydrate, 53mg cholesterol, 560mg sodium. Good source of: beta-carotene, folate, iron, lutein & zeaxanthin, magnesium, manganese, potassium, quercetin, vitamin C.

Enjoy,
The Vitality Team

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Chicken Soup

Thu, 24 Jul 2014 17:15:07 +0000

Today feels like a chicken soup kind of day…

Ingredients
1½ cups chicken, cubed
8 cups broth
4 cloves sliced garlic
2 cups each of sliced carrots, celery, onions, peas
1 cup cooked brown rice
1 cup chopped parsley
herbs and seasonings to taste (sage, thyme, marjoram, rosemary, salt, pepper)

Preparation
1. Simmer chicken in water or stock for 40 mins.
2. Add vegetables and rice and simmer for 20 mins.
3. Serve broth and vegetables with chicken meat and top with fresh parsley.
4. Add herbs according to taste.

Serves 10

Enjoy,
The Vitality Team

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Roasted Baby Beet and Spinach Salad

Tue, 01 Jul 2014 16:25:00 +0000

This is the perfect summer salad recipe. I recommend roasting the beets the night before or the morning of so your home doesn’t get too warm, especially on beautiful days like today!

Dressing
• 1 TB minced shallot
• 3 TB fresh lemon juice
• 1/2 tsp Dijon mustard
• 1/4 cup extra-virgin olive oil • sea salt, to taste
• ground pepper, to taste

Salad
• 1 lb baby beets, stems trimmed to 1″
• 3–4 cups washed and dried spinach leaves
• 1/4 lb crumbled goat cheese feta

Preheat oven to 400°F. Wash beets then wrap in parchment-lined aluminum foil and roast in center of oven until tender, 45-60 minutes. Cool. Peel beets and cut in half. Whisk together shallot, lemon juice and mustard. Whisk in oil until emulsified and season with salt and pepper. Toss beets in a little dressing. Place spinach on a large platter, top with beets then cheese. Drizzle lightly with dressing. Serve remaining dressing on side.

Serves 4-6

*if you want to add more protein, cold previously grilled salmon makes an excellent addition.

Have a great Canada day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Brown Rice Salad

Sat, 28 Jun 2014 22:08:54 +0000

Here’s a great salad recipe to either have on it’s own or as a side dish.

Ingredients
2 Cups of Cooked Brown Basmati Rice (sometimes I mix Black and Brown together)
1 1/2 Cups Chopped Celery (not fine, just 1/4 inch square)
1/4 Cup chopped pepper (Red, Yellow and or Orange)
1 Can of Chick Peas (rinsed thoroughly)
1/2 Cup Chopped Green Onions
1/4 Cup Chopped Parsley
3/4 Cup whole Almonds (Lightly Roast in fry pan with Olive oil for a few min)

Dressing
1/3 Cup flax Seed oil OR 1/4 Cup of olive oil
4 Tbsp Tamari (No added salt, wheat free)
1 Tbsp White Vinegar
1/2 tsp. Celery Salt 3 Tbsp Curry Powder
1/2 tsp. Sugar Garlic Clove (mashed with Black pepper)

Preparation
Mix separately then add the dressing to the rice.
Mix with fork thoroughly. Refrigerate overnight or at lease 3-4 hours.
Mix again before serving.

Enjoy,
Julianne Petersen,
Vancouver Acupuncturist

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Arugula Salads

Sat, 21 Jun 2014 05:53:15 +0000

If you want to have your salad as a complete meal, simply double the recipe and add a protein of your choice.

Arugula Salad with Ginger-Thyme Vinaigrette

Dressing

1/3 cup organic extra virgin olive oil
 3 TB apple cider vinegar
11/2 TB fresh minced ginger
1/2 tsp fresh minced thyme
 1/4 tsp fresh minced garlic
1/2 tsp tamari

Salad

1 tsp organic extra virgin olive oil
1 lb mushrooms, thinly sliced
1/2 lb sugar snap peas, cleaned and trimmed
 1 bunch arugula (1/2 lb), cleaned and trimmed
 1/2 lb yellow squash, seeded, thinly sliced
1/2 lb red bell pepper, julienned
1/4 cup sherry cooking wine

Place dressing ingredients in blender. Purée for 1 minute, set aside. Place 1 teaspoon olive oil in large skillet over high heat. Add mushrooms and sauté until golden brown, about 15 minutes.
While mushrooms are cooking, heat water in a saucepan to steam sugar snap peas. When water boils, place peas in steamer basket. cover, steam 2–3 minutes until peas are bright green. chill peas quickly in ice water. Drain well.

Place arugula, squash, red bell pepper and peas in a large bowl, toss with dressing. Divide salad onto 4 plates. When mushrooms are golden, deglaze pan by adding the sherry, cook until all liquid evaporates. Place mushrooms on top of salad and serve.

Serves 4

Beet Salad with Arugula and Lemon Ginger Dressing

A simple salad with a lovely presentation that will make it look like it was twice the work! The nuttiness of arugula and the ginger bite of  the dressing go exceedingly well with the rich, earthy flavour of the  beets.

Dressing

1 TB ginger, minced
1 green onion top, thinly sliced
 1/2 tsp lemon zest
 2 TB lemon juice
 1/4 tsp garlic, minced
1/4 cup canola oil
2 TB balsamic vinegar

Salad

4 red beets (2-inch size)
 4 golden beets (2-inch size)
 1/4 lb baby arugula
1 cup sunflower sprouts
 1 cup mung bean sprouts
1 tsp black sesame seeds (or regular)

Wash beets. Steam or boil the 2 colours of beets in separate pots (to retain colours); cook until tender (up to 40 minutes), chill. Place all  dressing ingredients in a blender and purée. Peel chilled beets, slice  thinly.

Divide arugula on 4 salad plates. Alternating colours, overlap  beets in a ring around the arugula. Place sprouts in the center of the ring and top with sesame seeds. Drizzle with dressing.

Serves 4

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Related articles:
Quinoa Salad
Salad 101

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Pain and Inflammation Reducing Tea

Thu, 19 Jun 2014 21:49:16 +0000

(from The Healing Herbs Cookbook, by Pat Crocker)

For best results, sip the tea while relaxing in a warm bath to which a few drops of essential oil of St. John’s Wort has been added.

• 1 cup alfalfa leaves and flowers
• 1 cup chamomile leaves
• ¼ cup dried ginger toot, crushed
• 3 tbsp crushed willow bark (contains salicylic acid, contraindicated for children under 12 and those allergic to ASA)
• 1 tbsp crushed ginger root

Blend ingredients together, store in an airtight jar in a dark, cool place.

To make one cup of tea, pour 1 cup boiling water over 1 tbsp tea blend. Drink while still hot before retiring or just before a time of quiet.

Makes 2 ¼ cups, about 35 cups of tea. Omit willow bark if not available. Helps to reduce swelling, and reduce pain of arthritis.

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Spring Detox: Asparagus, Spinach, and Quinoa Soup

Sun, 25 May 2014 04:44:13 +0000

I found this gem of a recipe as I was perusing my internet last night. I think it would make the perfect meal.

Spring Detox: Asparagus, Spinach, and Quinoa Soup *

INGREDIENTS

2 tablespoons extra-virgin olive oil, plus more for garnish

2 large yellow onions, chopped

1 bunch asparagus

1 teaspoon salt, divided

2 tablespoons plus 3 cups water, divided

1/4 cup quinoa

1 bunch green chard (about 1 pound)

14 cups gently packed spinach (about 12 ounces), any tough stems trimmed

4 cups vegetable broth, store-bought or homemade

Big pinch of cayenne pepper

1 tablespoon lemon juice, or more to taste

DIRECTIONS

Heat 2 tablespoons oil in large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes.

Reduce the heat to low, add 2 tablespoons water, and cover.

Cook, stirring frequently until the pan cools down and then occasionally, always covering the pan again, until the onions are reduced and have a deep caramel color, 25 to 30 minutes.

While onions are cooking, bring a pot of water to a boil. Add the asparagus tips and blanch for one minute; then drain and transfer asparagus to a bowl full of ice water. Set aside.

Meanwhile, combine 3 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven; add quinoa. Bring to a boil. Reduce heat to maintain a simmer, cover, and cook for 15 minutes.

Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup). Coarsely chop the chard greens and spinach.

When the quinoa has cooked for 15 minutes, stir in the chard greens. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the quinoa along with the spinach, asparagus, broth, and cayenne.

Return to a simmer, cover, and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.

Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in 1 tablespoon lemon juice. Taste, and add more lemon juice if desired.

Garnish each bowl of soup with a drizzle of olive oil

Enjoy!

Dr. Crysta Serné

Chiropractor and owner of Vitality Clinic

*recipe and photo coursey of Eating Well (a division of Campbell’s recipes) and fitsugar.com.

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