Friday, 8 March 2013

Kale Rice Bowl




This is a simple any-time meal courtesy of 101cookbooks.com that is quick and versatile. 
I especially like it for its skin enhancing properties:  Vitamin A in the kale and egg, B vitamins in the brown rice, vitamin E in the olive oil.  You can substitute spinach or chard for the kale.  Za'atar is a blend of herbs, sesame seeds and salt.  If you are unfamiliar with Za'atar, you can substitute any of your favourite herbs or spices.
Joanne Levesque, RHN, Pure Med Office Manager

olive oil or clarified butter
1 bunch of kale, de-stemmed, chopped/shredded
3 cups cooked brown rice
capers, rinsed, dried, and pan-fried until blistered in butter
a poached egg
a dollop of salted Greek yogurt
a big drizzle of good extra-virgin olive oil
lot's of za'atar
toasted sesame seeds

In a large skillet or pot, heat the olive oil over medium heat. Add the kale and a couple pinches of salt. Sauté until the kale softens a bit and brightens, just a minute or so. Stir in the rice, and cook until the rice is hot. If your rice is on the dry side, you might have to add a small splash of water.

Serve the kale rice topped with all of the following: capers, poached egg, yogurt drizzled with olive oil, and plenty of za'atar and toasted sesame seeds.


Wednesday, 6 February 2013


In honour of Heart Health Month
Pure Med Naturopathic Centre is holding a
Free
Blood Pressure Clinic
every Wednesday from 2:00pm to 4:00pm
for the month of February

Call to reserve your spot today!
                            613.216.4661

Thursday, 31 January 2013

Homemade Dark Chocolate with Sea Salt

                             
2 chocolate heartsEating dark chocolate helps lower blood pressure, boost brain health and protect tooth enamel.

Health benefits are achieved with very small amounts: as little as 6 gm of dark chocolate a day containing at least 70% cocoa.




1/2 cup organic coconut oil
1/3 cup liquid honey
1 1/4 cup raw cacao powder
1/2 teaspoon vanilla extract
1/4 teaspoon sea salt

Melt coconut oil over low heat.  Remove from heat, add honey, cacao powder and salt.  Whisk until well blended and smooth.  

Line a cookie sheet with parchment paper.  Spread chocolate mixture on parchment paper to about 1/8" to 1/4" thick.  Sprinkle more sea salt on top of the chocolate.

Refrigerate until solid.  Break apart in pieces and store in air tight containers in the fridge.

Try to eat only a bit at a time.  Pairs well with houjicha green tea.

Friday, 11 January 2013

Gluten Reduced Lemon Pancakes



This is not a dessert disguised as breakfast.  It is a real meal that will fuel your morning and put a smile on your face.  It is a pancake full of protein and good fats (from the almond flour, yogurt, eggs and butter).  Any leftovers can be refrigerated and reheated in a toaster at a later date.  My son calls these toaster pancakes. 
Joanne Levesque, RHN
Registered Holistic Nutritionist

Gluten Reduced Lemon Pancakes
3/4 cup almond flour
3/4 cup organic all purpose flour
2 tablespoons organic brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
Zest from 2 organic lemons
Juice from 2 organic lemons (about 1/2 cup)
1 cup full fat yogurt
3 tablespoons unsalted butter, melted
2 large pastured eggs, beaten
1/2 teaspoon vanilla (optional)


Whisk together in a large bowl: almond flour, all purpose flour, sugar, baking powder, baking soda and salt.

Whisk together in another bowl: lemon juice and zest, yogurt, melted butter, eggs and vanilla.

Pour the wet ingredients over the dry ingredients and gently whisk them together, mixing just until combined. Let sit for 10 minutes.

For each pancake, spoon 1/4 cup batter onto a buttered preheated griddle or pan, nudging the batter into rounds. Cook until the sides of each pancake look a bit dry. Turn and cook until the underside is lightly browned. Serve immediately. Cool leftover pancakes and refrigerate.  Reheat in a toaster when needed.

Thursday, 20 December 2012

Seasons Greetings



   A wise woman I met at a Christmas party once shared with me her preference of gifts. She said, if I cannot eat, drink or smoke it, I don't want it.  

From then on, I have given consumables as gifts at Christmas and other gift giving occasions.  Homemade granola, chocolate, cookies and pies are always well received as well as vitamins, olive oil, balsamic vinegar, nuts, and wine.

If you do not have time to make your own, the Ottawa Organic Farmers Market sells many homemade treats.  They are handmade, authentic and delicious.  One of my favourites is the chicken pie from Ferme Fée et Fougère.

Many people do not have the time to cook or bake. This year, help make their lives a little simpler by providing them with the gift of healthy edibles.

Wednesday, 19 December 2012

Homemade Granola

By Joanne Levesque, Registered Holistic Nutritionist

Home-made granola makes a wonderful, nutritious, and easy breakfast. It also makes a great gift for Christmas.

This recipe also has less sugar and fat than boxed granola. For those eating gluten-free, be sure to purchase pure oats that are guaranteed gluten-free. You can also play around with the nut butter, and try peanut, hazelnut, or almond nut butter. You can find these at your local health food store. You can also vary the flavours with your favourite nuts and seeds. Try hazelnut, walnuts or pumpkin, sesame, hemp, or flax seeds.

6 c rolled oats
1 c pecans, chopped
1/2 c sunflower seeds
1 c almonds, chopped
3/4 teaspoon salt
3/4 c coconut oil, melted to a liquid
3/4 c macadamia nut butter
1/4 c maple syrup or honey
1 c dried fruit (raisins, apricots, cranberries, etc)


Preheat to 350˚F.  Grease two baking sheets with coconut oil.  In a large bowl, toss together oats, nuts, seeds, and salt (leave out the dried fruit for now).  

In a different bowl, gently whisk together the melted coconut oil, nut butter, and maple syrup or honey.  Pour the oil mixture over the oat mixture and stir well.  Spread the granola on the two baking sheets. 

Bake for 25 to 30 minutes, stirring every 10 minutes. Oats will become dark and golden.  Allow to cool completely before tossing in dried fruit. Store in an airtight container. 

Serve with milk (almond, soy, cow, goat, hemp, rice, etc.) and fresh or frozen berries. Try it with homemade almond milk!