Hearty dark greens like kale are still abundant. Potatoes, radishes, turnip, eggplant, chard, and cabbages are also at an easy arms-reach for autumn cooking.

As we transition out of sunny summer, there is one thing we get less of – sunshine!

Because of this, we need to be mindful that we are winterizing our diets.  If we continue to eat a lot of salads and fruits in autumn and winter then our body is tricked into thinking it is still summer!  This confuses your body’s internal signalling system into thinking that it is getting vitamin D when it is not.  The problem with this?  Vitamin D is needed to absorb calcium, which has hundreds of critically important roles in the body – so you want to ensure that you are getting those benefits!

Lazy Cabbage Casserole

Makes 6-8 servings

• 1 large or 2 medium heads of green cabbage
• 1 tsp grapeseed oil
• 1 large onion, chopped
• 1 pound of free-range, organic lean ground chicken or turkey
• 2 cups of cooked brown rice
• 1 tsp each of sage, thyme, ground rosemary, marjoram, celery seed, and sea salt
• ¼-1/2 tsp cayenne
• 2-3 cups of tomato sauce or 28 g of chopped tomatoes
• ½ cup of homemade sauerkraut or purchased unpasteurized and unsweetened and without vinegar

Remove and set aside the outer leaves of the cabbage(s).

Chop or shred cabbage(s).

Heat a skillet over medium-low heat. Add oil and onion and sauté for 2 minutes.

Add ground chicken or turkey and sauté for an additional 5 minutes.

Transfer to a bowl and combine with rice and seasonings – mix well.

In a large casserole dish, alternate between layering shredded cabbage and then the rice mixture until both are completely used.  Spread some chopped tomatoes or sauce over the top. Add your sauerkraut by layering that on top, then cover with the reserved cabbage leaves, and finish with the remaining tomato sauce.

Cover the casserole and bake at 350 F (180 C) for about 1 hour.

Enjoy!

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Ingredients

• 3x ½ pounds skin-on, bone in chicken quarters
• sea salt and freshly ground pepper
• 1 lemon, halved
• 3 tablespoons extra virgin olive oil, divided
• 1 pound fingerling or other small potatoes
• 2 bunches radishes
• 1 bunch scallions
• 1 bunch baby carrots
• ¼ cup chopped fresh dill

Directions

Preheat the oven to 500 degrees F. Rinse the chicken and pat dry. Season with salt and pepper, then place skin-side up on a rimmed baking sheet. Squeeze 1/2 lemon over the chicken and drizzle with 1 tablespoon olive oil. Roast 15 minutes.

Meanwhile, cut the potatoes and radishes in half and cut the scallions into thirds. Toss the potatoes, radishes, carrots and the remaining 2 tablespoons olive oil in a bowl; season with salt and pepper.

Remove the chicken from the oven and scatter the vegetables around it. Continue to roast until the vegetables are tender and the chicken is golden and cooked through, about 20 more minutes. Squeeze the remaining 1/2 lemon over the chicken and vegetables. Top with the dill and season with salt.

Recipe borrowed from Food Network

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Serves; 4

Ingredients:

• 3 heads of garlic
• 1 tsp extra virgin olive oil or coconut oil
• 1 tbsp extra virgin olive oil or coconut oil
• One whole skinless free range chicken breast diced into smaller pieces
• One bunch of broccoli, cut into medium pieces
• ½ cup chicken stock
• 8 oz. brown rice pasta
• Salt and pepper to taste

Instructions:
1. Pre-heat oven to 375 degrees
2. Cut the tops of the heads of garlic so the top of the cloves are exposed
3. Put in foil, drizzle with 1tsp of olive (or coconut oil) and wrap in a neat package
4. Roast in the oven for 1 hour
5. Remove, let cool slightly, open foil and squeeze out garlic paste into a small bowl- set aside
6. Boil pasta according to package instructions
7. While pasta is cooking, heat a large frying pan and add 1 tbsp.olive (or coconut oil). Add chicken pieces and cook until browned
8. Add broccoli, chicken stock, and roasted garlic paste. Season with salt and pepper
9. When pasta is al dente drain and rinse
10. Add pasta to chicken mixture. Toss and cook for 1 min

The post Garlic Chicken Pasta appeared first on Northshore Naturopathic Clinic.

• ¼ cup (60 ml) flour (spelt, oat, whole-wheat, etc.)
• 1 teaspoon (5 ml) unprocessed sea salt
• ½ teaspoon (2 ml) thyme, crushed
• 3 bone-in, skinless chicken breasts
• 2 tablespoons (30 ml) coconut oil
• 3 cups (750 ml) chopped mushrooms (about 7 large)
• 1 clove garlic, minced or crushed
• 3 tablespoons (45 ml) minced green onions (about 4)
• ½ cup (125 ml) chicken broth
• 4 teaspoons (20 ml)Dijonmustard
• ½ cup (125 ml) Greek yogurt or light sour cream

Preheat the oven to 350° F (180° C).

Combine the flour, sea salt, and thyme; set aside 1 tablespoon (15 ml) of the flour mixture.

Coat the chicken with the remaining flour mixture. Heat a large skillet over medium-low heat; add 1 tablespoon (15 ml) of the coconut oil. Brown the chicken breasts on all sides and then place them in a single layer in a lightly greased casserole dish.

Return the skillet to the heat; add the remaining coconut oil and the mushrooms and sauté for 3 minutes, adding a small amount of water if necessary to prevent the mushrooms from sticking to the pan. Add the garlic and green onions and sauté for 1 more minute. Sprinkle the reserved tablespoon of flour mixture over top and mix well. Add the chicken broth andDijonmustard and stir well. Increase the heat and bring to a boil. Remove from the heat and stir in the sour cream. Pour the sauce over the chicken, cover and bake for 35 to 45 minutes until the chicken is no longer pink inside. Do not overcook or the chicken will not be tender. This is good with brown basmati rice and peas and steamed carrots, cauliflower, and broccoli. Serve with the mushroom sauce. Makes 3 to 6 servings (1 chicken breast is usually enough to make 2 servings).

For boneless chicken breasts, reduce the cooking time to approximately 23 minutes.

The post Dijon Chicken and Mushrooms appeared first on Northshore Naturopathic Clinic.

This homemade barbeque sauce uses stevia rather than sugar so that you can avoid combining sweets and proteins which results in a slower rate of digestion, allowing yeast and bacteria more time to create toxins.

Tangy Barbeque Sauce

• 2 teaspoons (10 ml) coconut oil
• ⅓ cup (75 ml) diced onion (about 1 small onion)
• 1 clove garlic, minced or crushed
• ⅛ teaspoon (.5 ml) stevia powder
• 1 large tomato, peeled and chopped (see Note)
• 2 tablespoons (30 ml) fresh lemon juice
• 1 tablespoon (15 ml) Tamari soy sauce
• 1 tablespoon (15 ml) Dijon mustard
• 1 tablespoon (15 ml) tomato paste
• 1 teaspoon (5 ml) chili powder
• pinch cayenne
• 8 boneless, skinless chicken thighs

Preheat the oven to 350º F (180º C).

In a small saucepan over medium-low heat, melt the coconut oil. Add the onion and sauté for 4 minutes. Add the garlic and sauté for 1 more minute. Combine all sauce ingredients in a blender and process until smooth.

Using butter or coconut oil, lightly grease a baking dish that’s large enough to hold the chicken pieces. Spread some of the Tangy Barbeque Sauce over the bottom of the baking dish. Arrange the chicken in a single layer and spoon the rest of the sauce over top. Bake for 12 minutes then turn the chicken pieces over and bake for another 12 minutes or until no longer pink. Baste the chicken occasionally throughout the cooking time.

Note: To peel the tomato easily, immerse it in boiling water until the skin starts to split, up to a maximum of one minute. Remove the tomato from the water with a slotted spoon and immerse in cold water until cool enough to peel.

The post Oven-Barbequed Chicken appeared first on Northshore Naturopathic Clinic.

• 1 pound (500 g) ground chicken (or turkey)
• 2 tablespoons (30 ml) freshly grated Parmesan cheese
• 3 tablespoons (45 ml) oats
• 1 egg
• 1 clove garlic, minced or pressed
• 1 teaspoon (5 ml) oregano
• ½ teaspoon (2 ml) unprocessed sea salt

In a large bowl, combine all the ingredients and mix well. Shape into 4 patties and place on a lightly buttered broiler pan. Broil for 5 to 7 minutes per side, until no longer pink inside. Serve with a side of steamed veggies either with a cooked whole grain or on whole-grain buns with mustard (regular or Dijon), a small amount of mayo, lettuce, and sliced tomatoes, avocado, and red onion. Makes 4 servings.

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If you don’t have time to soak and cook the beans, use canned beans; just be sure to rinse and drain them first. Omit the mushrooms if you have yeast problems. This recipe is from Eating Alive II. 

• 2 teaspoons (10 ml) coconut oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 celery stalk, chopped
• half a sweet green pepper, chopped (optional)
• 1 pound (500 g) lean ground turkey or chicken breast
• 3½ cups (875 ml) chopped peeled tomatoes, or a 28 ounce (796 ml) can
• 2 cups (500 ml) cooked red kidney beans, black beans, or pinto beans (or a combination)
• 6 large mushrooms, sliced (optional)
• 2 tablespoons (30 ml) tomato paste
• 1 teaspoon (5 ml) oregano
• 2 to 3 teaspoons (10 to 15 ml) chili powder, to taste
• 1 teaspoon (5 ml) ground cumin
•  ½ teaspoon (2 ml) celery seed
•  1 teaspoon (5 ml) sea salt
•  1 teaspoon (5 ml) vinegar (optional)
•  chopped fresh cilantro (optional)

Heat a large saucepan over medium-low heat. Add the oil, onion, garlic, celery, and green pepper (if using), and sauté for 2 minutes. Add the ground turkey and cook until the turkey is no longer pink. Drain off any fat. Add the remaining ingredients, except the sea salt, vinegar, and cilantro. Bring to a boil, then reduce the heat to low, cover, and simmer for at least 1 hour, stirring occasionally. Add the sea salt and vinegar, if using; taste and adjust the seasonings, if necessary. Sprinkle each serving with chopped fresh cilantro, if desired. Makes 6 to 8 servings.

VARIATION

Tempeh Chili

Substitute an 8 ounce (250 g) package of tempeh for the ground turkey.

The post Turkey Chili appeared first on Northshore Naturopathic Clinic.

• ¼ cup (50 ml) purified water
• 1 tablespoon (15 ml) apple cider vinegar
• 1 tablespoon (15 ml) fresh lemon juice
• 1 clove garlic, minced
• ½ teaspoon (2 ml) oregano
• ¼ teaspoon (1 ml) sea salt
• 2 boneless, skinless chicken breasts

Combine all ingredients except the chicken and mix well. Place the chicken in a plastic bag, add marinade, seal the bag and place in the refrigerator to marinate for 2 to 4 hours. Bake at 350° F (180° C) for 30 to 35 minutes, or until chicken is no longer pink inside. Or grill on the barbeque until done. Serve with tzatziki and Greek salad (see Eating Alive II for recipes). Makes 2 to 4 servings, depending on the size of the chicken breasts and your appetite.

The post Marinated Chicken appeared first on Northshore Naturopathic Clinic.

Now that the cooler weather is here, it’s time to limit the salads and raw vegetables in our diets and include more warming foods, such as soups, stews, and casseroles. Here’s an easy recipe for a flavorful, filling stew that takes less than 40 minutes to cook. It tastes sweet due to the onions, carrots, sweet potatoes, and peas. You can substitute red potatoes (leave the skin on) for the sweet potatoes, if you wish. 

• 1 tablespoon (15 ml) butter or coconut oil
• 2 onions, diced
• 4 stalks celery, diced
• 3 cloves garlic, minced
• 4 large carrots, cut into ½ inch (1 cm) rounds
• 3½ cups chopped sweet potatoes (about 4 small, peeled and cut into 1 inch/2 cm chunks)
• 3 boneless, skinless chicken breast halves, cut into bite-size pieces
• 3 cups (750 ml) chicken broth, divided
• 2 bay leaves
• ½ teaspoon (2 ml) poultry seasoning
• ½ teaspoon (2 ml) sea salt
• ¼ teaspoon (1 ml) turmeric
• 1 cup (250 ml) frozen green peas
• ¼ cup (50 ml) minced fresh parsley
• 3 tablespoons (45 ml) cornstarch or arrowroot powder
• 1 lemon, cut into 8 wedges (optional)

In a large pot, melt the butter or coconut oil over medium-low heat. Add the onions, celery, and garlic and sauté until the onions are soft, about 5 minutes. Add the carrots, sweet potatoes, chicken, 2½ cups (375 ml) of the chicken broth, bay leaves, poultry seasoning, and turmeric and stir to mix. Bring to a boil, reduce heat to low, cover and simmer, stirring occasionally, until the carrots are almost done, about 20 to 30 minutes.

Stir in the peas and parsley. Turn the heat up to high and bring to a boil. Combine the remaining ½ cup (125 ml) of the chicken broth and the cornstarch or arrowroot powder and stir well to dissolve. Pour the cornstarch/broth mixture into the stew and stir well until the broth thickens. Remove from the heat and serve with lemon wedges. Squeeze some fresh lemon juice over the stew before eating, if desired. Makes 8 servings.

The post Chicken Vegetable Stew appeared first on Northshore Naturopathic Clinic.

This recipe is from Eating Alive II. Serve slices of Turkey Loaf with steamed vegetables and brown rice. It’s also good served warm or cold on whole-grain buns with sliced tomato, lettuce, sliced avocado, Dijon mustard, and a little bit of mayo. For those who are eating “low-carb,” skip the bun and wrap up all the other ingredients in Romaine lettuce leaves.

• 1 pound (500 g) lean ground turkey breast
• 3 tablespoons (45 ml) oats
• 10 ounce (300 g) package of frozen chopped spinach, thawed and well-drained
• ¼ cup (50 ml) packed grated carrot
• 1 egg white
• 2 tablespoons (30 ml) freshly grated Parmesan cheese or soy cheese (optional)
• 2 teaspoons (10 ml) extra virgin olive oil
• 1 green onion, finely chopped
• 1 small garlic clove, minced
• ½ teaspoon (2 ml) basil
• ½ teaspoon (2 ml) oregano
• ¼ teaspoon (1 ml) sea salt

In a large bowl, combine all the ingredients and mix well. Press into a lightly buttered loaf pan. Bake at 350º F (180º C) for about 45 minutes, or until no longer pink in the centre. Pour off any liquid and let stand for a few minutes before serving. Makes 4 servings

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