Here’s one option that you can try; cauliflower rice is a mock rice recipe that is satisfying and offers a grain-like alternative to the real thing.

You can try is raw or cooked. Here’s how:

Ingredients:
(Makes 6 servings)

1 head cauliflower, medium sized
1 tbsp grapeseed oil or butter, optional
1 lime, juiced and zested
½ cup cilantro, fine chopped
Salt, optional
Cut the head of cauliflower into quarters and then trim out the inner core from each quarter. Compost the inner core and break the rest into large florets.

Put the cauliflower florets into a food processor. Processing in two batches, if necessary, making sure processor is not more than ¾ full at a time. Pulse in 1-second intervals until the cauliflower has broken down into rice-sized pieces.

If large pieces remain, remove them, transfer cauliflower to another container and then reprocess the large pieces separately before mixing back in with the “rice”.

At this point you can choose to add the lime juice and cilantro and serve/eat raw if you like as a side dish or tossed onto a salad.

Otherwise, heat grapeseed oil or butter in a large skillet over medium heat. Stir in the “rice” with a generous twist of sea salt. Cover the skillet and cook for 5-8 minutes, until the “rice” is tender or cooked to your preference.

Once cooked, remove from heat, toss with lime and cilantro, and serve.

The post Cilantro and Lime Cauliflower “Rice” appeared first on Northshore Naturopathic Clinic.

By March or April, everybody feels tired, stressed, and has allergies. There is a simple explanation: fall and winter’s cold and dampness asked for warming and grounding comfort food. During the cold seasons, most cultures eat traditional diets high in animal protein and fat, mostly preserved vegetables, as well as (too) many grains and cereals. Unfortunately, by spring, our organism becomes deficient in many nutrients and we become weak, immune-deficient, and slightly depressed. With the transition to the warmer weather, blooming flowers, and the spring equinox time change, our bodies need all the help they can get.

Mother Nature brings to life, as it always did, a blessing of fresh green shoots which provide a bounty of valuable vitamins and minerals that reduces allergies and boost the immunity. Traditional spring cleanses (some even correlated with religious practices like the fasting before Easter) encourage mainly vegetarian recipes that include all sorts of greens: from the common dandelion, lettuce, kale and collard greens, to the less known stinging nettle.

Stinging nettles have a long history of use all over the world. Eastern Europeans always foraged and cooked stinging nettles in early spring, after the snow melt away. Native Americans used them as a revitalizing tonic. Spring Stinging Nettles are rich in Iron, Calcium, and Vitamins A and K. Their rich phytonutrient content gives them anti-inflammatory properties. They also promote detoxification and optimize adrenal function. And their quercetin content naturally inhibits the body’s production of histamines and reduces allergies.

Also typical for spring, green garlic and green onions are rich in vitamins A and C, quercetin and other flavonoids that act as natural antihistamines.
They enrich the taste and the nutritional makeup of many dishes, and contribute to reducing seasonal allergic response and inflammation.

Here is a traditional spring recipe that includes both spring stinging nettles and green garlic.

And if you don’t want to forage for them yourselves, you can find both side by side on a weekend morning trip to a local Farmers Market.
(Nettles must be picked before flowering begins.)

Wash the spring nettles thoroughly, using a pair (or two) of very good quality rubber gloves against their “stinging” quality. Don’t take off the gloves too soon; chop and discard the thicker stems and transfer the nettles to a pot. Only now it’s safe to take off the gloves. Add a cup of water and cover with a lid.

Boil on low for about half an hour stirring frequently and pushing the nettles down into the water. They will reduce in volume during cooking. Add a bit more water if it’s lost through evaporation.

In the meantime, chop the green garlic finely and cook it for a minute on low heat in a bit of butter, covered with a lid.

For a richer taste, you can add some green onions, especially if you plan to serve it with a starch (like corn grits or rice).

After the nettles are cooked, strain the mineral-rich cooking liquid over the garlic and add some arrowroot flour to thicken.

Let the cooked nettles cool, then chop them, add them over the rest of the ingredients, and cook for just a few minutes, allowing the aromas to meet and greet.

Use your choice of spices.
I personally prefer just a bit of salt and a squeeze of lemon.

It can be served warm as a side dish or cold as a dip.
The chopped cooked nettles can also be incorporated in a pilaf or a stew; or use your imagination and your own taste. And stay healthy with Mother Nature’s seasonal blessings!

The post Spring Stinging Nettle | Benefits & Recipe appeared first on Northshore Naturopathic Clinic.

Three notable nuggets of this seemingly simple stem are:

• High source of saponins: this phytonutrient has been shown to have anti-inflammatory properties and also helps prevent cancer and reduce its proliferation or growth. It is also associated with improving: blood pressure, blood sugar and blood fat levels.
• High source of inulin: this is a “prebiotic” – a carbohydrate that doesn’t get broken down until it reaches the large intestine. This is the end of the gastrointestinal digestive tract. Once it gets there it becomes food for beneficial bacteria so that it can multiply, helping to improve nutrient absorption, the prevention of developing food sensitivities, and lowering the risk of colon cancer.
• Excellent source of glutathione: this is your liver’s main anti-oxidant. If you’ve read any of Dr. Matsen’s books, you are well aware of the importance of your liver to your overall health. Your liver is busy – doing over 200 tasks at any given time – including the utmost important role of detoxification. In other words, glutathione is needed for your liver to tag and properly discard all of the toxins that your body comes in to contact with such as pesticides, herbicides, fumes, chemicals, etc.

That said, there is one key thing that you need to know so that you can actually reap all of these benefits: you must eat it while it’s fresh! It has what we call a really high “respiration rate” meaning that it’s nutrient load diminishes a lot quicker than other vegetables after being harvested. To access all of it’s amazing qualities you don’t want to leave it in your fridge for a week but rather eat it soon after it’s been picked or purchased. To help keep it fresh, place a damp paper towel at the base of the stems to help reduce its respiration rate and preserve its vitality for longer.

30 mins of your time for 6 servings

• ¼ cup red onion
• 2 cloves of garlic, minced
• 2 lbs of asparagus, trimmed and cut into 1” pieces
• 3 tbsp organic butter or grapeseed oil
• 2 ½ cup of fresh peas (less if still in pods)
• ½ tsp fine sea salt
• ¾ cup of basil leaves, torn
• optional: fresh cracked pepper

Mince garlic and set aside. Cook red onion in butter or grapeseed oil in a medium sized heavy skillet. Stir frequently for 4 minutes. Add asparagus, peas, and sea salt. Cover skillet and cook for 4 minutes then add garlic, stir, and recover for an additional 4 minutes. Stir in basil, add additional sea salt and pepper to taste if you desire.

The post Asparagus-In-Season Sidedish appeared first on Northshore Naturopathic Clinic.

Rinse beets and boil in a pot for approximately 30 minutes or until tender. Once tender, remove from pot, and cube the beets (peel first if desired). Set aside. In a separate pot, cook the carrots and parsnips until tender, approximately 5 minutes. While cooking place finely sliced kale into a bowl. Add 1 tbsp of olive oil, a couple of twists of sea salt and juice of ½ a lemon. Use your hands to massage kale until it becomes soft and wilted. When carrots and parsnip are done, drain and set aside. Combine the remaining 2 tbsp of olive oil, garlic, parsley, vinegar, apple juice, mustard and sea salt and pepper to taste in a blender and process into a dressing. Combine kale with the carrots and parsnip and drizzle with dressing. In their separate bowl, add dressing to beets as well. Toss ingredients in bowls to evenly coat vegetables and combine the beets with the other ingredients just prior to serving.

The post Root Veg Salad with Kale appeared first on Northshore Naturopathic Clinic.

Unknown to many is how extremely versatile they are.  Mild in taste and firm in texture, they can be used in almost any recipe.  Here are a few ideas that hopefully inspire you to eat them if you don’t already:

1) Shred into salads

3) Use a spiralizer to turn into noodles and make into a “pasta” by adding a sauce and vegetables

4) Cut diagonally into thin slices and use them like a cracker for making horderves

5) Use for dipping in place of crackers

6) Cut lengthwise, scoop out the middle, stuff with veggies /sauce /meat of choice and bake

7) Cut into chunks and add to soups and stews

8) Cut lengthwise for grilling or into cubes to add to BBQ skewers

9) Thinly slice lengthwise using a mandoline, layer on a spread and veggies, then roll to make “sushi”

10)  Thinly slice into rounds, toss in oil and spices, and dehydrate to make ‘chips’

Even with all these ideas, if you still have too many to eat this summer you can always store them.  How?  Grate or julienne your zucchini, place in freezer bags and pop in the freezer.  Now they are ready-to-use for pasta sauces or baking throughout the winter.

The post Zucchini Inspirations 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.

• 24 nugget potatoes, red or yellow or combination (about 2 lbs)
• 1 tablespoon (15 ml) coconut oil
• unprocessed sea salt

Parboil the potatoes in a large saucepan for 5 minutes. Drain well and return saucepan to heat for a few seconds to dry the potatoes, shaking the saucepan as you do so.

Meanwhile, preheat the oven to 400° F. Put the coconut oil in a 9” by 9” baking dish and place in the oven until the oil is melted. Add the potatoes, sprinkle with the salt and toss to coat with the oil. Bake for 35 to 40 minutes or until the potatoes are tender.

The post Roasted Nugget Potatoes appeared first on Northshore Naturopathic Clinic.

• ½ pound (250 g) Brussels sprouts (approximately 16 medium)
• 1 teaspoon (5 ml) coconut oil
• 1 teaspoon (5 ml) butter
• ¼ to ½ cup (60 to 125 ml) grated Parmesan, Asiago, or Cheddar cheese
• unprocessed sea salt

Trim the ends and remove any discoloured outer leaves on the Brussels sprouts, then cut each one in half; for large sprouts, cut them in thirds so that they are uniform in size. Place the sprouts in a steamer basket and steam for 4 minutes.

Meanwhile, melt the oil and butter in a medium skillet over medium heat. Add the steamed Brussels sprouts and sauté for 2 to 3 minutes, until tender and lightly browned. Push sprouts into the center of the skillet, sprinkle cheese over top, then cover with a lid until the cheese melts. Alternatively, place skillet under the broiler until cheese is melted. Season to taste with sea salt.

Variation: If you are sensitive to dairy, you can omit the cheese. Place the cooked sprouts in a serving dish and sprinkle with 1 teaspoon (5 ml) fresh lemon juice and sea salt to taste.

The post Cheesy Brussels Sprouts appeared first on Northshore Naturopathic Clinic.

This recipe can be varied according to personal taste and the type of beans and greens you have on hand. See below for Variations.

• 2 teaspoons (10 ml) coconut oil
• 1 shallot or half an onion, diced
• 1 clove garlic, crushed
• 2 tomatoes, peeled and chopped
• 6 to 8 cups (1.5 to 2 l) washed, chopped kale, tough stems removed
• ½ teaspoon (2.5 ml) oregano
• ⅓ cup (75 ml) filtered water
• 14 oz. (398 ml) can pinto beans, rinsed and drained
• ¼ to ½ teaspoon (1 to 2.5 ml) unprocessed sea salt, to taste
• 1 or 2 pinches cayenne pepper, to taste (optional)

In a medium saucepan over medium-low heat, melt the coconut oil. Add the onion and sauté for 5 minutes, adding a small amount of water to prevent sticking, if necessary. Add the garlic and sauté for 1 minute more. Stir in the tomatoes, kale, oregano and water; cover and cook, stirring occasionally, for 10 minutes. Stir in the beans, salt and cayenne, if using, and heat through, about 2 minutes. Makes 2 servings.

Variations:

• Vary the beans: try black, kidney, or navy beans, chickpeas, black-eyed peas, etc. Use beans that you’ve cooked yourself instead of canned if you have the time.
• Vary the greens: try Swiss chard, spinach, collard greens, beet greens, bok choy, etc.
• Add other veggies along with the onion, such as diced bell peppers, celery, carrots, etc.
• Add other herbs such as basil, thyme, cumin, etc.

The post Beans ‘n Greens appeared first on Northshore Naturopathic Clinic.

A lot of recipes for kale chips recommend that you bake them at 350º F but the kale always seems to burn at this temperature; maybe it’s my oven. I found the best temperature to be 250º. Most recipes call for olive oil but since it’s not a good idea to heat olive oil, this recipe uses coconut oil instead. If you like balsamic vinegar, use ½ tablespoon of it and ½ tablespoon of apple cider vinegar. Or substitute lemon juice for some or all of the vinegar. Feel free to add any spices that you like. You can also sprinkle them with Parmesan cheese towards the end of baking.

• 1 bunch kale
• 1 tablespoon (15 ml) coconut oil, melted
• 1 tablespoon (15 ml) apple cider vinegar
• sea salt, to taste

Preheat oven to 250º F (120º C). Place oven racks on the lowest level of the oven.

Wash kale and spin dry in a salad spinner and/or pat dry. The kale should be very dry. Remove the tough stems and tear the leaves into bite size pieces, about the size of potato chips. Place in a large glass bowl.

Combine the coconut oil, vinegar, and salt; drizzle over the kale and, using your hands, mix well to thoroughly coat the leaves. Place the kale in a single layer on 2 parchment paper lined baking sheets and bake for 25 to 30 minutes, turning the baking sheets 180º after about 12 minutes. Watch closely towards the end of the baking time to make sure the kale doesn’t burn. It should be crisp but still dark green in color.

The post Baked Kale Chips appeared first on Northshore Naturopathic Clinic.