Ingredients:

• Cauliflower or broccoli, 1 head (about 4 cups) (alternatively, use a combination of the two)
• Kale or spinach, 1 bunch (about 1.5 cups)
• Cheese, 200 grams (about 2 cups), grated (cheddar, Manchego, Pecorino, Parmesan, or other)
• Eggs, 6 large or 8 medium, (with the yolks separated from the whites)
• Milk , 1 cup (coconut, almond, or other)
• Arrowroot powder, 3 tablespoons
• Flour, 3 tablespoons plus 1 tbsp for greasing the baking dish (try quinoa, almond, coconut, or cassava)
• Ghee, butter or coconut oil (4 tablespoons = ¼ cup)
• Salt and pepper (and/or any other condiments of your choice)

Instructions:
Preheat the oven to 350˚F/180˚C.

Wash the kale (or spinach) and cut out the large central stems. Chop very finely and steam briefly.

Wash the cauliflower and/or broccoli and cut them into small florets. Steam them without overcooking, and then remove promptly from the steamer. After it cools down, squeeze well all the excess liquid, a handful at a time, over the sink. Chop into smaller pieces, especially the stems.

Warm up 3 tablespoons of the oil in a pan on low heat. Stir and dissolve 3 tablespoons of arrowroot powder into 1 cup of cold milk. Pour the milk mixture to the oil pan and add the seasonings. Stir continually for about 10 minutes. As it starts to thicken, stir in the grated cheese as well as the steamed and chopped veggies. Pull it aside, and let it cool down.

Stir 3 tablespoons of flour in the egg yolks. After the white sauce cools off, add the egg yolks.

Beat the egg whites until stiff peaks form; then fold into the rest of the composition.

Note: This step should not be done in advance because the whites must be freshly beaten when added, and the rest of the mixture should be almost cold.

Use the last tablespoon of butter or oil to grease a shallow baking dish, and then dust it with flour. Pour the soufflé mixture in the dish and bake it in the preheated oven for about 90 minutes.

Cut it into small portions, and store it covered in the refrigerator.

It can be eaten warm right after baking,
but it is best enjoyed cold as an appetizer or as a healthy savoury snack.

The post Cheese’n Veggies Soufflé appeared first on Northshore Naturopathic Clinic.

In addition to being delicious, mushrooms are rich in:

• B-vitamins
• Vitamin D
• Selenium
• Potassium
• Copper
• Iron
• Phosphorus
• Beta-glucans (a type of fibre which has been studied for its role in improving insulin resistance and blood cholesterol levels)
• Choline (helps with sleep, muscle movement, learning and memory)

Lemon Lentil Mushroom Mix

• 2 cups of water
• ½ cup of green lentils
• 4 tspgrapeseed oil
• 350 g of crimini and portobello mushrooms, sliced medium thickness
• 2 cloves of finely chopped garlic
• ¼ tsp of dried thyme
• 1 tbsp of olive oil
• 2 tbsp of parsley, chopped roughly
• ¾ cup of arugula

What to do:
1. Bring lentils in water to a boil prior to reducing to a simmer. Simmer for 25 minutes or until soft/cooked. Drain and set aside to cool.

2. Heat 2 tsp of grapeseed oil over medium-high heat in a large frying pan. Add ½ the mushrooms and leave for 3 minutes until golden brown. Stir and continue cooking for an additional 2 minutes.

3. Repeat step 2 leaving the first 1/ of the mushrooms in the pan.

4. Reduce heat to medium-low, adding the garlic and thyme. Cook until fragrant.

5. Remove from heat.

6. Toss lentils, mushroom and garlic together. Add the lemon juice and the extra virgin olive oil.

7. Season with salt and pepper to taste.

8. Add parsley and arugula just prior to serving.

The post Lemon Lentil Mushroom Mix appeared first on Northshore Naturopathic Clinic.

By Jessica Budgell, BSc, CNP, RNCP/ROHP

Summer produce is coming into abundance!

Fava Beans, Herbs, Nasturtiums, Collards, Swiss Chard, Green Onions, Fresh Garlic, Romane Lettuce, Snap Peas, Garlic Scapes, Kale, Radishes, Head Lettuce, Salad Mix, and so much More!!

Out of these, I find fava beans to be the most under appreciated and under utilized.  These large green pods may be intimidating to first timers – but once tried you will discover that the large and delectable bean hidden inside is worth the curiosity of discovering.  Versatile to a variety of dishes and flavors, this bean has been a staple of many cultures throughout the ages.  Their texture is oh-so scrumptious and my hope is that these make it main stream in local restaurants – a side dish or snack offered alongside brussel sprouts which seem to have made the trend.

Flavoursome Fava and Mushroom Medley

*FM = Farmer’s Market/Local

• 1 lb FM fava beans

• 2 teaspoons coconut or camelina oil
• 1 small red onion, thin sliced
• 8 oz FM cremini mushrooms, sliced in half
• 3 FM cloves garlic, minced
• 1 tablespoon fresh chopped FM thyme

• 2 cups vegetable broth
• 2 large FM collard leaves, sliced into long strips
• 1/2 teaspoon Nature’s Cargo sea salt
• Lots of fresh black pepper
• Juice and zest of 1/2 a lemon

• ½ green onion, slivered (for garnish)

Start by shelling the fava beans. Bring a medium pot of slightly salted water to a boil and blanch the beans for 1 min. Drain and run cold water over the beans to prevent them from over cooking. Peel off the fine waxy layer covering the seeds.

In a pan, heat the oil over medium heat and sauté onions and mushrooms with a pinch of sea salt for 5-7 minutes.  Add garlic and thyme, sautéing for an additional 5 minutes.

Add vegetable broth, black pepper, salt, lemon zest and juice, fava beans and collard greens. Bring to a boil. Let reduce and thicken, 7 minutes or so. Adjust salt and seasoning to taste preference, serve topped with green onions.

Enjoy!

The post Flavoursome Fava and Mushroom Medley appeared first on Northshore Naturopathic Clinic.

French Lentils with a Flair

Soup Ingredients:

2 cups of French lentils (rinsed and picked over)
1 tbsp of coconut oil
1 large red or yellow onion, chopped
1 tsp of Nature’s Cargo sea salt
3-4 large heirloom tomatoes (roasted and hand crushed with a spatula)
2 cups of filtered water
3 cups of your favorite leafy greens (kale, collards, chards, cabbage)
3 bay leaves

Dill Yogurt Topping (optional):

1.5 tbsp fresh chopped dill
Pinch of Nature’s Cargo sea salt
½ cup of goat’s milk yogurt

Bringing it all together:

1) Boil 6 cups of water in a pot and add the lentils. Cook for approximately 20 minutes, until tender. Drain and put to the side.
2) Wash and de-vein your leafy greens of choice.
3) Prepare the yogurt topping by combining all ingredients. Set aside.
4) In a heavy, large, soup pot, heat the coconut oil over medium heat.
5) Add chopped onion and salt sautéing until tender (a few minutes).
6) Stir in prepared tomatoes, lentils, bay leaves and water, bringing to a simmer and cooking for an additional 5 minutes.
7) Stir in chopped greens and simmer for one minute.
8) Remove from heat.
9) Serve with a dollop of dill yogurt topping. Vegan? Drizzle with your favorite finishing oil – olive, truffle, or sesame.
10) Enjoy!

Switch it up:

– Make more of a stew (thicker consistency) by using less water and try serving over a bed of rice.
– Add other favorite vegetables: squash, sweet potato chunks, beet cubes.
– Spice it up with your favorites: cumin, paprika, crushed chilies, tumeric.

The post French Lentils with a Flair! appeared first on Northshore Naturopathic Clinic.

Spinach does, however, contain something called oxalic acid that interferes with your body’s ability to access and absorb all the calcium that the plant contains. The good news is, this acid can be easily eliminated with just slight and very quick boiling, also accentuating its natural (and delicious) sweetness.

Try it yourself with this quick-boil spinach recipe:

Spinach Sauté Quinoa Bowl

Serves 4

Ingredients:
• 4 large organic and free range eggs
• 1 tsp white or apple cider vinegar
• 2 tsp of coconut oil
• 1 small red onion, chopped
• 2 cups sliced crimini mushrooms
• 3 medium garlic cloves, chopped
• 1 kg fresh spinach
• 2 inch square of goat feta
• 1/3 cup of quinoa (uncooked)
• 1 handful of fresh cilantro, chopped
• Drizzle of extra virgin olive oil (approximately 4 tbsp)
• Fresh cracked pepper to taste

Directions:
1. Clean spinach thoroughly.
2. Bring a large pot of water to a boil in preparation for cooking the spinach.
3. Chop onion, garlic and cilantro. Set aside.
4. Rinse quinoa well and place the quinoa in a separate pot with 2/3 cup of filtered water. Simmer for approximately 20 minutes or until excess water is gone.
5. Add spinach to the large pot of boiling water and boil for 1 minute. Begin timing as soon as you place the spinach in the pot. Do not cover the pot while cooking, being cautious not to overcook.
6. In preparation for poaching the eggs, add 1 tsp vinegar to water in a 10-inch skillet, turning to medium-high.
7. While water is coming to a rapid simmer, in a separate skillet heat 2 tsp of coconut oil on medium heat. Sautee onion and mushrooms for 3 minutes stirring frequently.
8. Add garlic, spinach, salt and pepper and sauté for another 2-3 minutes.
9. When water comes to a high simmer poach eggs for about 3 minutes, or until whites are firm but yokes are still soft. Remove from water with a slotted spoon.

Layer items in your bowl like so:
1. ¼ cup of cooked quinoa
2. Drizzle of olive oil
3. Add spinach sauté
4. Top with one poached egg
5. Crumble with goat feta; sprinkle with fresh chopped cilantro and finish with cracked pepper to taste.
6. Take time to enjoy every bite

The post Spinach | Spinach Sauté Quinoa Bowl appeared first on Northshore Naturopathic Clinic.

Serves 4

½ cup millet
1 ½ cups water
2 small acorn squash, halved and seeded
Sea salt and freshly ground pepper
1 TBSP coconut oil
½ cup chopped sweet or yellow onion
2 large cloves garlic, minced or pressed
¼ cup dried cranberries
1 (5- to 6-ounce) bag baby spinach
1 TBSP cider vinegar
1 tsp honey
¼ cup shelled hemp seeds
4 heaping tsp fine gluten-free breadcrumbs, optional
4 tsp olive oil, optional

To cook millet:  combine millet and water in a small pot over medium-high heat. Bring to a boil, reduce the heat to low, and simmer, covered for 18 minutes, until water is absorbed. Don’t stir the millet or it will become creamy. You want to cook it like rice.

Brush the insides of the squash with a little olive oil and sprinkle with sea salt and pepper. Lay a sheet of parchment paper on a broiler-safe rimmed baking tray. Place the squash cut-side down and bake about 45 to 60 min in a 350 F oven or until tender when tested with a fork. Remove from oven and turn on oven broiler.

While the squash is baking, heat the coconut oil in a large heavy pan over medium heat. Add the onion and saute for 2 minutes, until tender. Add the garlic and cranberries and continue sauteing, stirring, for 1 minute. Add the spinach and cook, stirring often, until wilted, 2 minutes. Add the vinegar and honey, stir, and season with sea salt and pepper. Cook, stirring, for 1 minute. Remove from heat and stir in the hemp seeds.

Once the millet is cooked, fluff it lightly with a fork. Combine 1 cup of the millet with the spinach mixture and toss.

Turn over the baked squash halves so the cut side is facing up on the rimmed baking tray. Divide the filling evenly among the squash halves, mounding it slightly. Optional: top each squash half with 1 heaping teaspoon bread crumbs and drizzle 1 tsp olive oil. Broil 8 inches from the heat source for 4 to 5 minutes, until browned.

Recipe an adaptation from Vista Magazine Issue 84, November 2012

The post Stuffed Acorn Squash with Millet appeared first on Northshore Naturopathic Clinic.

Ingredients

Pasta of your choice, enough for 4
1 cup + 1 tbsp Three Farmers Camelina Oil
4 small shallots
1/2 bunch of fresh basil and stems
2 cloves garlic
salt to taste
1/2 green pepper*, slivered
1/2 red pepper*, slivered
1 ripe tomato, diced
freshly grated Parmesan cheese (optional)
black pepper, freshly ground

A riff on a simple basil-garlic-Camelina dipping sauce, this pasta prima vera is a triumph every time. The fresh basil and peppers give the dish as much colour as flavour and even if you’re not a fan of some of the veggies, the basic sauce is so versatile that you can try it with just about anything.

Instructions

1- Bring a pot of well-salted water to the boil and cook pasta according to package directions.

2- While the pasta is cooking, peel garlic and shallots, and place them in a food processor or blender with the basil. While blending, slowly add 1 cup of Camelina oil. Once smooth, season with salt. Set basil sauce aside.

3 – Heat 1 tbsp of Camelina oil in a frying pan over medium-high heat. Sauté the peppers and tomatoes until just tender.

4 -Divide drained pasta onto 4 plates. Spoon sautéd vegetables on top. Drizzle with the basil sauce. Toss lightly, sprinkle with freshly grated Parmesan. Season with fresh black pepper. Serve immediately.

The post Pasta Prima Vera with Camelina Oil appeared first on Northshore Naturopathic Clinic.

Instead of serving these scrambled eggs on toast, cooked brown rice is added to the mix, providing a nutritious, gluten-free alternative to bread. The feta cheese is optional but it adds a lot of flavor, so add it if you can or substitute another type of cheese or goat‘s cheese if you‘re sensitive to dairy. Feel free to add any of your favorite herbs, and/or add a bit of diced onion, minced green onion, diced bell peppers, etc. This can be eaten for breakfast, lunch, or a light dinner and can be reheated in a saucepan with a bit of coconut oil or water over low heat.

• 2 teaspoons (10 ml) coconut oil or butter
• 1 cup (250 ml) chopped mushrooms (3 to 4 medium)
• 1 clove garlic, minced or crushed
• fresh or dried herbs of your choice, to taste (optional)
• 2 cups (500 ml) packed fresh spinach
• ½ cup (125 ml) cooked brown rice or brown basmati rice
• 2 egg whites
• 2 tablespoons (30 ml) crumbled feta cheese (optional)
• unprocessed sea salt
• cayenne pepper (optional)

In a small skillet over medium heat, melt 1 teaspoon of the coconut oil. Add the mushrooms and sauté until softened, stirring occasionally and adding a small amount of water if necessary to prevent sticking, about 5 minutes. Add the garlic and herbs, if using, and sauté for 1 minute more.

Rinse the spinach, shake off the excess water (but do not dry it) and add it to the skillet. Cover and cook for 2 minutes or until the spinach is wilted. Add the remaining coconut oil and the rice and stir well. Turn the heat down to medium-low, then add the egg whites and cook, stirring occasionally, until the eggs are done, about 3 to 4 minutes. Stir in the feta cheese and heat briefly until cheese melts, about 1 minute. Season to taste with sea salt and cayenne, if using. Makes 1 serving.

Variation: Spinach, Mushrooms, and Brown Rice with Poached Egg(s)

Prepare the recipe the same as the above but without adding the egg whites. Place the mixture on a plate and top with one or two poached eggs.

The post Spinach, Mushroom, and Brown Rice Scramble appeared first on Northshore Naturopathic Clinic.

• ½ cup (125 ml) quinoa
• ¼ cup (50 ml) filtered water
• ¼ cup (50 ml) finely chopped onion (about ½ small)
• 2 garlic cloves, minced or crushed
• 1½ cups (375 ml) cooked back beans, or a 14 oz (398 ml) can, rinsed and well-drained
• ½ cup (125 ml) oats or whole-grain bread crumbs
• 3 tablespoons (45 ml) minced fresh cilantro
• 1 teaspoon (5 ml) chili powder
• 1 teaspoon (5 ml) ground cumin
• ½ teaspoon (2 ml) unprocessed sea salt
• coconut oil

Wash the quinoa by putting it in a fine-meshed sieve and setting the sieve over a large bowl full of filtered water. Rub it gently between your hands, rinse under cold running water until the water runs clear and then drain it well.

Put the quinoa, ¼ cup of water, onion and garlic in a small saucepan and bring to a boil. Reduce the heat to low, cover and cook for about 15 minutes or until all the water is absorbed. Allow to cool before combining with the rest of the ingredients.

In a large bowl, mash the beans really well. Add the oats or bread crumbs, cilantro, chili powder, cumin, sea salt and cooled quinoa mixture. Mix thoroughly and adjust seasonings if desired. Form into 4 burgers, about ¼-inch thick. Place burgers on a plate and put into the freezer for about 20 minutes to firm them up a bit.

In a large skillet over medium-low heat, melt enough coconut oil to cover the bottom of the skillet. Add 2 burgers and cook for 3 to 5 minutes per side, until lightly browned. Repeat for the other 2 burgers. Serve with a mixture of mild salsa and plain yogurt or light sour cream. Makes 4 servings.

The post Black Bean Quinoa Burgers appeared first on Northshore Naturopathic Clinic.

• 14 ounce (398 ml) can black beans, rinsed and drained
• 2 cups (500 ml) cooked brown basmati rice
• 1½ tablespoons (22 ml) fresh lime juice
• 1 small tomato, diced
• 3 green onions, minced
• 3 tablespoons (45 ml) minced fresh cilantro
• ½ teaspoon (2 ml) ground cumin
• ½ teaspoon (2 ml) unprocessed sea salt
• ¼ teaspoon (1 ml) cayenne
• half an avocado, diced

Combine all ingredients, except avocado, in a large glass bowl. Cover and refrigerate for at least an hour. Add the avocado just before serving. This dish is good as is or, in the summer when you’re getting out in the sunshine, place some in romaine lettuce leaves, wrap up and enjoy. Optional: for more flavor, add some mild salsa and/or low-fat plain yogurt, to taste (try one part salsa to two parts yogurt).

The post Black Beans and Brown Rice appeared first on Northshore Naturopathic Clinic.