Monthly Archives: March 2017

Curry Ginger Carrot Puree Soup

Curry ginger carrot soup

 

 

This puree soup has a rich curry and carrot flavour with a mild spicy ginger undertone. A sweet complementary soup that goes nicely with many spicy Indian-style dishes.

Curry Ginger Carrot Puree Soup

Ingredients                                     Makes: 6 servings
3 tbsp unsalted butter
1 tbsp avocado oil -or- extra-virgin olive oil
7 large carrots, peeled and sliced
2 celery stalks, sliced
1 sweet onion, chopped
2 tsp ginger, finely diced
2 garlic bulbs, finely diced
2 tbsp curry powder
1/8 tsp sea salt or to taste
1/4 cup purified water (only as needed)
2 tbsp brown rice flour -or- arrowroot flour -or- all-purpose flour
4 cups vegetable broth                *check out our Vegetable Herb Broth recipe!
Chopped chives, parsley, cilantro or fennel for garnish

Instructions
Prepare ingredients. Slice the celery and peeled carrots, chop the onion and finely dice the ginger and garlic bulbs; put aside in a bowl.

In a large saucepan, warm the vegetable stock over medium-high heat, cover with lid and reduce to a low simmer when it begins to boil.

Sauté the vegetables. In a large deep skillet over medium-low heat add one tablespoon of oil and butter and combine. Add the onions, garlic, ginger, celery and carrots; and cook for 8 to 10 minutes or until the onions have softened, stirring occasionally to prevent burning. Season with a few shakes of sea salt and curry powder and cook for 1 minute longer or until curry is fragrant

Add 1/2 cup of the vegetable broth to the skillet. Bring to a simmer, cover, and cook until the carrots soften, about 5 minutes. When carrots are soft, remove from heat and allow vegetables to cool for about 15 minutes.

Thicken the soup. In a sauce-pot melt over medium-low heat, melt 2 tablespoons of butter. Stir in the 2 tablespoons of flour and mix to combine with the butter. Then add 1/4 cup of the vegetable broth and mix to combine, whisking well until smooth. When mixture is smooth, add another 1/4 cup of vegetable broth and whisk until smooth. Repeat until 1 full cup of the vegetable broth has been whisked in. Then slowly mix the thickened broth mixture into the remaining broth until well combined.

Purée soup. Add the cooled cooked vegetables to a blender or food processor and purée until completely smooth; add the purified water as needed to create a smooth texture. When mixture is smooth, mix in 1/2 cup of the broth and mix again until smooth; repeat with another 1/2 cup of vegetable broth and mix until smooth. Then slowly mix the pureed vegetable mixture into the thickened broth mixture. Mix well to combine.

Warm the soup back up over medium heat until it begins to boil then reduce heat again to a simmer. Taste test the soup and add sea salt and pepper to suit personal taste.

Garnish with chopped chives, parsley, cilantro or fennel fronds.

Recipe shared by: J. Marshall

* Check out our Vegetable Herb Broth recipe here!

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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Spicy Cashew Chicken Stir-Fry

Cashew Chicken Stir-Fry

 

This chicken and vegetable stir-fry is smothered in a sweet and spicy almond butter soy sauce and served with crunchy cashews. Best enjoyed with rice noodles or over a prepared bed of rice.

 

Spicy Cashew Chicken Stir-Fry

Ingredients                                             Makes: 4 servings
1/4 cup unsalted cashews
2 chicken breasts, cut into 1 1/2 “ pieces
A few shakes of sea salt
A couple dashes of black pepper
2 scallions, diced -or- 1 sweet onion, diced
3 garlic cloves, minced
1/2 bell pepper, diced
2-3 jalapeno peppers, minced
1 tsp ginger root, minced
1 cup broccoli, cut into small florets
1 tbsp almond butter
1 tbsp honey
1 tbsp purified water
1 tbsp balsamic vinegar
1 tbsp soy sauce
1/4 tsp sesame seed oil
2 tbsp coconut oil -or- avocado oil -or- extra virgin olive oil  (for cooking)

Instructions
Preheat a toaster-oven to 350 degrees Fahrenheit; if there is no toaster-oven just use a regular oven. On a baking sheet spread out the cashews and toast in the oven until fragrant, about 5 minutes. Mix the cashews halfway through to avoid burning the bottoms. When cashews are done and have turned a light golden brown in some spots, transfer them to a bowl and set aside.

Prepare the ingredients. Cut up chicken into 1 1/2 inch pieces and put in a medium bowl. Sprinkle chicken with salt and pepper and toss to coat evenly, then set aside. Cut the broccoli into small florets, dice the onion and bell pepper, then mince the garlic, ginger and jalapeño pepper and put all together in a bowl. In another small bowl mix together the almond butter and the honey, then add the water, the balsamic vinegar, the soy sauce and the sesame seed oil and combine.

In a large nonstick skillet, heat 1 tablespoon of the cooking oil over medium-high heat (5-6 on electric stove). When the pan is hot, add the chicken to the skillet and cook for 2 minutes then flip and cook the chicken on the other side for a couple more minutes. The chicken should have a lightly browned jacket but not fully cooked in the center. Remove chicken from heat and cover to keep warm. The internal heat will continue to cook the chicken without overcooking it, keeping it moist.

In a wok over medium-high heat (5-6 on electric stove), add one tablespoon of oil. Add the cut vegetables and stir-fry for about 4-5 minutes or until broccoli is bright green and tender crisp. Add the chicken, cashews and the soy sauce mixture to the vegetable mixture and toss together to combine. Cook for another 1-2 minutes or until chicken is cooked through, then remove from heat. Serve immediately over prepared rice noodles or rice.

Recipe shared by: J. Marshall

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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Healing Qualities of Ginger

Spice Rack Remedies

Healing Qualities of Ginger

Ginger has a long medicinal tradition of being used for alleviating symptoms of influenza and poor digestion such as; nausea, motion sickness, loss of appetite and pain. This aromatic root also has a long history of offering a spicy zesty flavour to many different types of dishes; as well enjoyed as a tea.

ginger rootModern clinical studies have found that ginger does in fact possess these traditional health beliefs, along with antioxidant and anti-inflammatory effects, strong cancer fighting abilities and anti-diabetic properties.

The main active chemical compound in ginger is called gingerols, it is what gives ginger its distinctive flavour. Gingerols are potent compounds that possess the many healing qualities ginger is recognized for; such as anti-inflammatory, antioxidant and cancer fighting abilities.

The antioxidant and anti-inflammatory effects that gingerols offers benefits many health conditions by providing pain relief, reducing swelling, improving energy levels, as well as providing strong immune boosting properties. With reduced inflammation also comes reduced pain, which chronic inflammatory conditions are often associated with. The antioxidant effects of gingerols also help to reduce aging and age-related illnesses such as Alzheimer’s disease.

Research conducted by the University of Minnesota’s Hormel Institute and presented at the Frontiers in Cancer Prevention Research in 2003 revealed that gingerols may inhibit the growth of colorectal cancer and had strong chemotherapeutic characteristics. At the 97th annual Meeting of the American Association of Cancer, research conducted by the University of Michigan showed that gingerols also kill ovarian cancer cells quite effectively.

Multiple studies have demonstrated powerful blood sugar stabilizing effects improving symptoms of type II diabetes. The Tehran University of Medical Sciences conducted a study in 2015 that concluded that taking just 2 grams of ginger daily proved more effective than the leading diabetes treatments.

Caution is advised to not stop taking any current medications without consulting a doctor first. If personal blood sugar levels are improved through diet changes, allow your doctor to decrease your prescriptions.

The amazing health benefits of ginger can be appreciated by adding this remarkable spice to the foods you eat. There are many types of dishes from around the world that use ginger in their recipes. Ginger root can be peeled, sliced, steeped and enjoyed as a tea as well. Ginger can also be found in capsule form in your local health food store.

Written by: J. Marshall

References
•    The Worlds Healthiest Foods / Ginger: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72
•    Authority Nutrition / 11 Proven Health Benefits of Ginger: https://authoritynutrition.com/11-proven-benefits-of-ginger/
•    Medical News Today / Ginger: Health Benefit, Facts, Research: http://www.medicalnewstoday.com/articles/265990.php
•    Global Healing Center / 10 Health Benefits of Ginger: http://www.globalhealingcenter.com/natural-health/health-benefits-of-ginger/
•    Superversity / Study Underlines Real World Benefits of Ginger for Type II Diabetes: http://suppversity.blogspot.ca/2015/01/study-underlines-real-world-benefits-of.html

Blueberry Chia Pie with Cinnamon Crumble Top

 

This blueberry pie is thick like jam with a gel made by the chia seeds and the absorbed juices in the blueberry filling. The cinnamon crumble topping adds a nice flavour and texture to this very tasty and healthy dessert.

Blueberry Chia Pie with Cinnamon Crumble Top

Ingredients                                      Makes: one small pie
1 pie crust, baked and prepared
~Crumble Topping~
1/4 cup oatmeal
1 Tbsp ground flax seed
2 Tbsp almond flour -or- all-purpose flour -or- spelt flour
2 Tbsp coconut sugar -or- raw cane sugar
1 Tbsp cinnamon
Pinch of sea salt
3 Tbsp coconut oil -or- unsalted butter
~Pie Filling~
600G bag of wild blueberries, frozen -or- 3 cups of fresh blueberries
2 Tbsp lime juice
3 Tbsp orange juice
3 Tbsp chia seeds
1 tsp honey
1/2 tsp cinnamon
Pinch sea salt

Instructions
Preheat oven to 350 degrees F. Bake a pie crust as per instructions on the packaging or given by supplier.

Prepare crumble topping in a medium sized bowl starting by mixing the dry ingredients together listed under the Crumble Topping heading. When the dry ingredients are combined, mix the coconut oil or the butter into the dry ingredients until a crumbly texture forms; then set aside.

In a large deep skillet with a fitting lid add blueberries. Cook over low heat (2 to 3 electric stove setting) for 10 to 15 minutes with lid on until berries have thawed. Then add lemon juice, orange juice, a dash of salt, cinnamon and chia seeds. Put the lid back on the skillet and allow berries to cook on low for about 20 minutes; stirring every 5 minutes. After 20 minutes the blueberries juice should be thick like jam with the natural chia seed gel.

Pour blueberries into the prepared pie shell and gently push blueberries evenly into shell with a large spoon. Sprinkle the prepared crumble topping evenly over the blueberries and gently press it in around the edges of the pie crust. Bake at 350 degrees F for 35 to 40 minutes. Allow pie to cool for 15 to 20 minutes before serving.

Recipe shared by: J. Marshall

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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Healing Foods for Chronic Inflammation

Chronic inflammation can lead to serious life-altering conditions like full-body pain, fibromyalgia, severe migraines, heart disease and cancer. The remedy far too often are medications that only minimize the symptoms but never help heal the problem.

There are alternatives in medicine besides just pharmaceuticals though, alternatives of which involve reducing stress, becoming more active and maintaining a healthier diet.  Through adding a little meditation and/or exercise to the daily routine and by making changes to the diet, a person can promote the healing of most chronic inflammatory conditions.

Some foods have been found to trigger inflammation, just as other foods have been found to help reduce it. Diets containing plenty of fresh organic fruits and vegetables, fish, beans, whole grains, seeds and nuts have shown to have anti-inflammatory effects for example, whereas processed foods high in sugar and saturated fat have been linked to causing inflammation.

Saturated and trans fats can be reduced by avoiding processed and fast foods. While cooking, saturated and trans fats can also be introduced into your foods by using many types of vegetable oils, by deep-frying foods and by over-heating oils while cooking. Through using cooking oils like: avocado oil, olive oil or coconut oil, these saturated and trans fats can be reduced in your cooking.

Foods high in omega-3 fatty acids have shown to have especially high anti-inflammatory qualities. Foods high in omega-3 include: oily fish (such as salmon, herring, mackerel and sardines), flaxseed, chia seeds and walnuts. Changing protein intake to wild fish, yogurt, beans, nuts, chia seeds and vegetable protein over red meat will also reduce inflammation. Almonds, walnuts, cashews and almond butter also contain healthy fats and protein.

Foods high in antioxidants are very beneficial in reducing inflammation. The highest ranked antioxidant foods include: wild blueberries, cranberries, gogi berries, cranberries, blackberry, raspberry, strawberry, sweet cherry, black plum, red and black grapes, artichokes, red kidney beans, pinto beans, black beans, pecans, walnuts, hazelnuts, cocoa powder, cilantro and dark leafy greens.

Choosing whole-grains over refined grains and non-starchy vegetables will also assist in reducing inflammation.  Non-starchy vegetables include: alfalfa sprouts, artichoke, asparagus, avocado, bean sprouts, bok choy, broccoli, brussel sprouts, cauliflower, celery, cabbage, cucumber, eggplant, onions, leafy greens, turnips, watercress and zucchinis.

Ginger and turmeric roots and spices have been linked to reducing inflammation. Ginger can be used in cooking as well as steeped and enjoyed as a tea. Turmeric can be purchased in capsules and taken daily.

Eating a balanced diet plays an important role in combating chronic inflammation. Each meal should include moderate portions of all the basic food groups to achieve and maintain your ultimate health. Drinking 8-10 cups of purified water throughout the day will also help to moderate water-retention, which happens concurrently with inflammation.

Written by: J. Marshall

Visit our Article Archive page to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Foods that Heal category to learn more about other benefiting foods in the treatment and maintenance of other serious chronic diseases and conditions.

Try our Spicy Cashew Chicken Stir-Fry recipe! Cashews, chicken and vegetables are all excellent healing foods sources for Inflammation.

 

References
•    Dr. Weil/ Anti-Inflammatory Diet & Pyramid / URL: https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/
•    Arthritis Foundation / Anti-Inflammatory Diet / URL: http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/anti-inflammatory-diet.php
•    Dr. Axe: Food IS Medicine / Top 15 Anti-Inflammatory Foods / URL: https://draxe.com/anti-inflammatory-foods/
•    Web MD/ Anti-Inflammatory Diet: Road to Good Health? / URL: http://www.webmd.com/food-recipes/anti-inflammatory-diet-road-to-good-health#1
•    Harvard Health Publications: Harvard Medical School / Foods that Fight Inflammation / URL: http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
•    Authority Nutrition: An Evidence-based Approach / Anti-Inflammatory Diet 101 – Fight Inflammation Naturally / URL: https://authoritynutrition.com/anti-inflammatory-diet-101/

Broccoli Cauliflower and Mushroom Lasagna

Vegetarian Lasagna

A vegetarian lasagna with a sautéed mushroom base mixed in a chunky seasoned tomato sauce then layered with a broccoli and cauliflower cottage cheese center and topped with more tomato sauce and mozzarella cheese.

Broccoli Cauliflower and Mushroom Lasagna

Ingredients                                      Makes: 6 servings
10-12 lasagna noodles, prepared according to directions on packaging
2 cups seasoned tomato sauce           *See our Seasoned Tomato Sauce Recipe!
2 tbsp unsalted butter + 2 tbsp extra-virgin olive oil
1 large sweet onion, diced
1/2 green bell pepper, diced
4 garlic cloves, minced
25 crimini mushrooms, peeled and sliced
1 1/4 cup broccoli, chopped
1 1/4 cup cauliflower, chopped
2 cups 2% cottage cheese
1 egg, mixed
sea salt, black pepper to taste
1 1/4 cups mozzarella cheese, shredded

Instructions
Prepare the ingredients. Start by dicing the onion and putting aside in a bowl. Mince the garlic and also set aside in a separate bowl with the diced pepper. Wash, peel and slice the mushrooms and place in a bowl. Chop up the broccoli and cauliflower into 1” pieces and set aside together in a bowl. Shred the mozzarella and set aside. Mix 1 egg and leave in a small bowl. Prepare the noodles as instructed on packaging and put in a container with a lid to keep warm. Great, all the ingredients are ready.

In a large saucepan, warm the seasoned tomato sauce over medium heat. Stir sauce occasionally, when sauce begins to bubble, reduce heat to low and cover with a lid. Stir on occasion to prevent bottom from burning and to keep evenly heated.

Preheat oven to 350 degrees Fahrenheit. Move oven rack to the center of oven for lasagna when ready.

Sauté Vegetables. In a skillet over medium-low heat, melt 1 tablespoon of butter and then mix in 1 tablespoon of olive oil. Add diced onion and cook for 8-10 minutes or until onion becomes transparent; stirring occasionally to prevent burning. Add minced garlic and bell pepper and cook for a few minutes longer. When garlic, pepper and onions have softened, remove from heat and stir into the seasoned tomato sauce.

Add another tablespoon of both butter and olive oil to the skillet and mix together. Increase heat to medium and then add the sliced mushrooms and a sprinkle of salt, then mix to evenly coat in the butter mixture. Stirring frequently, cook the mushrooms for 8-10 minutes, or until moisture has been released by the mushrooms and a light golden coating begins to form. Transfer mushrooms to a small bowl and cover to keep warm.

Prepare FIlling. Mix together in a medium-large bowl the egg, cottage cheese and a couple sprinkles of sea salt and black pepper. Add the chopped broccoli and cauliflower, and 1/4 cup of the shredded mozzarella cheese to the cottage cheese mixture and stir well to combine.

Make the lasagna. Pour half of the seasoned tomato sauce into a separate bowl and then mix in the mushrooms. In a 9×13 lasagna dish add the tomato sauce with the mushrooms and spread out evenly. Add a layer of 5-6 prepared lasagna noodles on top of the mushroom sauce mixture. Next evenly spread the broccoli and cauliflower mixture on top of the noodles and gently press down with a large spoon. Add another layer of the remaining lasagna noodles on top of the broccoli / cauliflower mixture. Now pour the remaining sauce on top of this layer of noodles and spread out evenly. Top this with 1 cup of the shredded cheese.

Bake the lasagna. Cook the lasagna on the center rack in a preheated oven for 60-70 minutes.  Allow lasagna to cool for 10-15 minutes before serving.

Recipe shared by: J. Marshall

*Check out our Seasoned Tomato Sauce Recipe!

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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Spicy Stuffed Mushrooms

Spicy Stuffed Mushrooms

 

Crimini mushrooms are stuffed with a creamy yogurt and cheese mixture seasoned with spicy jalapeño, onions and garlic. These tasty appetizers are a nice addition to any dinner party and can be made ahead of time.

Spicy Stuffed Mushrooms

Ingredients                                            Makes: 30 stuffed mushrooms
2 tsp coconut oil
30 crimini mushrooms
3/4 cup plain greek yogurt, drained of moisture on cheesecloth for at least 2 hours
1 tsp maple syrup or liquid honey
4 garlic cloves, minced
1/4 cup red onion, minced
3 jalapeño peppers, minced
1/4 cup parmesan cheese, finely grated + 1/4 cup parmesan cheese (topping)
1/4 tsp sea salt
black pepper to taste

Instructions
Strain the yogurt ahead of time. Measure out 3/4 cup of greek yogurt into cheesecloth and allow it to drain of its moisture for at least two hours. When ready put strained yogurt aside in a medium-sized bowl.

Prepare ingredients. Clean mushrooms well then trim only the rough parts of the stems off and discard; then peel mushrooms and discard the peels. Remove the trimmed stems from the mushrooms and chop very fine and set aside in a small bowl. Mince the onions, garlic and jalapeño and also set aside in a small bowl.

Preheat oven to 350 degrees F (175 degrees C). Arrange oven shelves high to avoid burning the bottoms of the mushrooms when cooking. Grease a cookie-sheet with one tsp coconut oil.

Heat one teaspoon of coconut oil in a skillet over medium heat. Add onions, garlic, peppers and minced mushroom stems to the skillet. Sauté mushrooms, onions, peppers and garlic on medium-low heat for about 8-10 minutes or until all moisture has disappeared. Stir frequently to avoid burning. Set aside to allow mixture to cool.

When onions, garlic, peppers and mushrooms have cooled, stir them into the strained greek yogurt, along with the maple syrup or honey, 1/4 cup of the parmesan cheese, sea salt and pepper. Stir well to combine; mixture should be thick.

Carefully clean out centers of mushroom caps. Using a small spoon, fill each mushroom cap with a generous amount of stuffing and then dip mushroom cap into remaining Parmesan cheese to give it a light cheese outer coating. Mushrooms can be stored in a fridge for up to 24 hours ahead of time and taken out and baked when ready.  Arrange the mushroom caps on a prepared cookie sheet.

Bake for about 25-30 minutes in a preheated oven, or until mushrooms have shrunk in size and moisture has formed under the caps. Check bottoms near end to avoid burning. If mushrooms were cooled in a refrigerator they may require an additional 5 more minutes in the oven.

Recipe shared by: J. Marshall

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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Healing Qualities of Black Pepper

Spice Rack Remedies

Healing Qualities of Black Pepper

Aside from salt, peppercorns are the most widely used seasoning in the world. It lends a spicy warmth to otherwise sometimes bland foods. Black pepper provides more than just flavour to foods mind you, it also offers several health benefits.

Black pepper is an excellent source of manganese which is necessary for over 300 chemical reactions in the body; and vitamin K which is essential for strong bones and maintaining healthy blood clotting.

Black pepper improves digestion by stimulating hydrochloric acid secretion, discourages intestinal gasses from forming, and promotes overall good intestinal health. Low hydrochloric acid production will slow digestion allowing food to sit in the stomach and intestines longer which leads to heartburn, indigestion, gas cramps and even diarrhea or constipation. Black pepper can also work as a diuretic, promoting urination and as a diaphoretic, which promotes sweating.

Peppercorns have been used for centuries for their anti-inflammatory, antioxidant and antibacterial effects. They are a good source for vitamin C, vitamin A and flavonoids; all compounds that help the body to remove free radicals and protect from cancers and other diseases.

Written by: J. Marshall

References
•    The Worlds Healthiest Foods – http://www.whfoods.com/foodstoc.php
•    Food Facts presented by Dr. Mercola – http://foodfacts.mercola.com/black-pepper.html
•    Nutrition and You – http://www.nutrition-and-you.com/black_pepper.html

Cream of Asparagus Soup

Cream of Asparagus Soup

 

Sautéed onions, garlic and asparagus are pureed in vegetable broth and then mixed with coconut milk to make this thick and creamy asparagus soup.

 

Cream of Asparagus Soup

Ingredients                                   Makes: 4 servings
3 Tbsp unsalted butter
1 Tbsp extra-virgin olive oil
2 leeks, thinly sliced and chopped -or- 1 white onion, thinly sliced and chopped
3 garlic cloves, minced
1 1/2 cups asparagus, chopped approx. 10 spears
4 cups vegetable broth                 * Try our Vegetable Herb Broth recipe!
1 cup coconut milk -or- 1 small can of coconut milk
2 Tbsp brown rice flour -or- all-purpose flour
sea salt and pepper to taste
1/4 cup parsley sprigs (garnish)

Instructions
Cut off the tips from the asparagus spears 1 1/2 inches from the top and reserve for garnish. Cut the stalks and all remaining asparagus into 1/2-inch pieces and set aside in a bowl. Chop the leeks or the onion and mince the garlic, and also set aside in a bowl.

In a stockpot over moderately low heat, cook the leeks or onion in 1 tablespoon of butter and 1 tablespoon of olive oil, stirring occasionally to prevent burning until softened and transparent. Then add the asparagus pieces and a sprinkle of sea salt and pepper. Cook for another 5 minutes or until asparagus begins to soften, stirring occasionally to prevent burning. Add 2 cups only of the broth to the asparagus mixture, cover and reduce heat to a low simmer. Cook asparagus until very tender, about 15 to 20 minutes.

In a separate medium saucepan heat the other 2 cups of vegetable broth. Cook the reserved asparagus tips in the broth just until tender, about 3 to 4 minutes, then remove the tips with a slotted spoon and set aside in a small bowl; cover to keep warm. Remove this broth from its heat source and set aside.

Returning to the stockpot, check to see if the asparagus is tender. When the asparagus is softened turn off the heat and place on cool element to allow soup ingredients to cool a little; for about 15 to 20 minutes.

When soup ingredients have cooled some, purée the soup in batches in a blender until smooth. Add a little additional broth from the saucepan only if needed when  pureeing soup; then transfer the pureed soup into a stockpot or large sauce-pot.

In a saucepan on medium-low heat, melt 2 tablespoons of butter and then add the 2 tablespoons of brown rice flour and mix. Slowly add 1/4 cup of the broth from the sauce-pot and combine with the butter/flour mixture until smooth. Repeat this process until all the reserved broth has been mixed in, then stir this thickened broth into the pureed asparagus soup.

Heat the soup back up over medium-low heat for about 10 minutes or until begins to bubble, then stir in the coconut milk. Season with sea salt and black pepper to taste.

Garnish with asparagus tips and a few parsley sprigs.

Recipe shared by: J. Marshall

*Try our Vegetable Herb Broth recipe!

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

Return to the top of the Home page here!

Healing Foods for Diabetes

A person can make a big difference through eating the right foods to help prevent, control and reverse diabetes. Diabetes is on the rise, yet most cases can be prevented by healthy lifestyle changes. Through learning and making healthy food choices a person can lose weight, can regulate their blood sugar, improve their overall health, increase their energy levels and improve their general mood.

Eating a balanced diet along with proper portion sizes according to Canada’s Food Guide is one step towards good health. Strictly reducing sugar, salt, processed foods, refined grains, red meats and alcohol is another step.

Carbohydrates can have a big impact on a person’s blood sugar levels. Refined Carbohydrates like white breads, pastas, white potatoes and rice can cause blood sugar levels to spike; whereas high-fibre carbohydrates will keep blood sugar levels even. High-Fibre complex carbohydrate choices include: Whole-grain breads and pastas, brown rice, wild rice, steel-cut oats or rolled oats, and bran.

The glycemic index (GI) identifies how quickly foods turn into sugar in a person’s system. Glycemic load identifies the GI and the amount of carbohydrates in a food item, giving an accurate idea of how much it will affect a person’s blood sugar. These indexes and tables are designed to help a person regulate the carbs they eat. A low-glycemic diet includes: non-starchy vegetables, beans and fruits; whole-grains; fish and chicken for meat protein choices; extra-virgin olive oil or avocado oil for salad and cooking oils; and almonds, walnuts and pecans for nut choices.

Most vegetables contain fibre and are naturally low in fat, sugar and sodium, making most vegetables a healthy food choice. Some vegetables are called starchy vegetables as they are high in carbohydrates. High-starchy vegetables include: butternut squash, corn, parsnip, peas, pumpkin, white potatoes and yams. It is advised to choose non-starchy vegetables when watching carbohydrates in your diet. Non-starchy vegetables include: alfalfa sprouts, amaranth leaves, artichoke, asparagus, avocado, bean sprouts, green beans, beets, bok choy, broccoli, brussels sprouts, carrots, cauliflower, celery, cabbage, cucumber, eggplant, onions, leafy greens, leeks, mushrooms, peppers, radish, sprouts, swiss chard, tomato, turnips, watercress and zucchini.

Strictly reducing processed foods and sugars is not only important to prevent, control and reverse diabetes, but is important for overall good health and prevention of other diseases. Many processed foods are not only high in sugar but also salt, saturated and trans fats, refined flours, as well as many artificial ingredients that are damaging to a person’s health.

Reducing sugars from the diet is vital to maintain diabetes and this includes all sugars. Honey, agave, molasses, all syrups, cane crystals, caramel, fructose, sucrose, dextrose and corn sweeteners are all sugars that should be avoided. Artificial sweeteners are not always a good substitute as some have been linked to different cancers amongst other disorders.

Diabetes can be controlled, prevented and even reversed through healthy lifestyle practices and what better way by learning to enjoy to eat healthier foods.

Written by: J. Marshall

Visit our Article Archive page to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Foods that Heal category to learn more about other benefiting foods in the treatment and maintenance of other serious chronic diseases and conditions.

Try our Broccoli Cauliflower and Mushroom Lasagna recipe! Vegetables are excellent healing food sources for Diabetes. Use whole-grain pasta over regular white pasta for high-fibre carbohydrates.

References
•    Diabetes Canada / Diet & Nutrition: Beyond the Basics / URL: https://www.diabetes.ca/clinical-practice-education/professional-resources/diet-nutrition-beyond-the-basics
•    American Diabetes Association / Food & Fitness / What Can I Eat? / URL: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/
•    Help Guide (dot) Org / The Diabetes Diet / URL: https://www.helpguide.org/articles/diet-weight-loss/diabetes-diet-and-food-tips.htm
•    Diabetic Living / The 25 Power Foods for Diabetes / URL: http://www.diabeticlivingonline.com/food-to-eat/nutrition/top-25-power-foods-diabetes
•    Web MD / Diabetes Diet Directory / URL: http://www.webmd.com/diabetes/diabetes-diet-directory
•    The World’s Healthiest Foods / What is the Glycemic Index? / URL: http://www.whfoods.com/genpage.php?tname=faq&dbid=32
•    The University of Sydney / Search for the Glycemic Index / URL: http://www.glycemicindex.com/