This gorgeous looking soup is packed with flavour and nutrition. Beets are great to support the liver, bone broth is healing and nourishing for the gut, and turmeric brings in its anti-inflammatory goodness. With all the other vegetables and spices, this soup is a full meal in itself. Add a dollop of coconut kefir and you have the benefits of fermented foods to top it all off. Enjoy!
4 servings
Prep time: 15 minutes
Cook time: 30 minutes
What you need:
- 1 large onion, diced
- 1/4 cup coconut oil
- 1 tbsp turmeric
- 2 tsp ground cumin
- 1 tsp freshly ground pepper
- 1 tsp sea salt
- 3 stalks celery, sliced
- 3-4 medium beets, peeled and cubed
- 1 large apple, chopped
- 1 large carrot, cubed
- 2 cups diced cabbage
- 6 cups bone broth
- 1 bay leaf
- 1/2 lemon, juiced
- sprouts (optional)
What you do:
- In a large saucepan, melt the coconut oil. Add the onions and sauté until they have softened. Add the turmeric, cumin and black pepper. Mix and cook for another minute.
- Add 1/4 cup of the broth, the apple and all the vegetables. Mix well. Cover and simmer on medium-low heat for 10 minutes. Add more broth if vegetables start to stick to the bottom.
- Pour in the rest of the bone broth. Add the bay leaf, salt and lemon juice. Bring to a boil. Reduce heat and simmer for 15 minutes or until all vegetables are soft.
- Remove the bay leaf and purée in small batches in your blender or use a hand-held immersion blender.
- Return to saucepan and re-heat. Pour into serving bowls. Top with sprouts.
Bon appétit!
Substitution tips:
- Replace the cabbage with cauliflower.
- If vegetarian, replace the bone broth with vegetable broth.
- The soup will keep in the fridge for a few days or in the freezer for a month.
Packed with good fats from nuts and antimicrobial power from the ginger, these energy balls are more than just a snack. They will satisfy your sweet tooth without adding unwanted refined sugar to your diet. Freeze them and you have a go-to snack when the munchies hit. Enjoy!
Makes 25-30 energy balls.
Prep time: 20 minutes
What you need:
- 3/4 cup pecans
- 3/4 cup macadamia nuts
- 1/2 cup Brazil nuts
- 3/4 cup Medjool dates
- 2 tbsp almond butter
- 1 tbsp cocoa powder
- 1 tbsp grated gingerroot
- 2 tbsp raw cacao nibs (optional)
What you do:
- In a food processor, grind the pecans, macadamia nuts and Brazil nuts until you get a coarse crumbly mixture.
- Add the dates, almond butter, cocoa powder and fresh ginger. Continue blending in the food processor until you get a sticky mixture. You may need to scrape the sides a few times.
- If using cacao nibs, fold them into the mixture.
- Using your hands, take approximately 1 tbsp of mixture and roll into a ball. You will get between 25-30 balls depending on the size of each one.
- You can store in the fridge for a week or in the freezer for a month.
Bon appétit!
Substitution tips:
- Replace the fresh gingerroot with 1 tsp ginger powder.
- Replace the pecans/macadamia/Brazil nuts with any combination of nuts or seeds including almonds, cashews, walnuts, pumpkin seeds.
- Replace the almond butter with any nut butter.
- No Medjool dates? Use regular dates. Soak them in boiling water for 15 minutes to soften. Drain and add to the recipe.
- Want sweet and salty energy balls? Use roasted salted nuts.
Written by Lyne Desforges, B.Ed., R.H.N.
I love travelling and exploring the world at large. Part of the pleasure comes from trying out new foods and experiencing new cultures. Many of my past travels have involved an active component (hiking, cycling, snowshoeing, etc.) so there is no room for sickness. In order to stay strong, I make sure to stay hydrated, maintain a good sleep routine, limit my alcohol intake, and eat healthy as much as possible.
I also make sure to pack my travel health kit to ensure I have what I need whenever I need it. Here are my recommendations for your travel health kit:
Betaine HCl & Digestive Enzymes
BioDigest by BioClinic contains a combo of Betaine HCl and Digestive Enzymes. Betaine HCl will ensure you have enough stomach acid to destroy any unwanted pathogens that enter your digestive system. The digestive enzymes will help break down food and facilitate digestion. Since your diet may be slightly different that your usual fare, this will support your digestive system and ensure you still get all the nutrients you need for optimal health. Usually one tablet at every meal does the trick.
Note: our stomach acid and digestive enzymes both naturally decrease in our bodies as we age so it is a good thing to take all the time.
Melatonin
I love MeloMatrix by Cyto-Matrix because it is a liquid form of melatonin and it can be taken sublingually (under the tongue). Sleeping in a different bed or travelling through various time zones means that sleep may be disrupted. Taking melatonin 30 minutes before bedtime will help your body reset its circadian rhythm.
Note: You should take it for a couple of weeks after you arrive in your destination, and for a couple of weeks after you return home.
Probiotics
I take two kinds while travelling. First a multi-strain probiotic (such as Multi-Strain 50 by Cyto-Matrix). Since 70% of your immune system is in your gut, ensuring a good gut bacterial balance means better health.
The second one is saccharomyces boulardii and is very specific to travelling. I use Saccharo-B by Cyto-Matrix. This latest one is not a bacteria but a non-pathogenic yeast. It has been proven to help prevent traveller’s diarrhea or help deal with it if it happens.
Note: Start taking both of these a week or two before leaving and throughout the trip to ensure optimal gut health.
Chewable Ginger Tablets
If you or any of your family members suffer from motion sickness or nausea, having a few ginger tablets on hand may be all you need to help settle your stomach. As a bonus, ginger is a great anti-microbial nutrient plus it can help with digestion. Take as needed.
Note: for anti-microbial power, you could also bring some Oregano oil.
Activated Charcoal
If everything else fails and you somehow ended up with an unwanted pathogen that is making you ill, then you may want to try activated charcoal. Activated charcoal can soak up many times its weight and has been used for poisoning. So whatever toxin made it in your digestive track, the charcoal will extract it and soak it up and it will help you eliminate it. This is a great natural defense against any food poisoning.
Note: Make sure to take a glass of pure filtered water every time you take a capsule.
Magnesium bis-glycinate
Magnesium is an essential supplement for any active holiday. It will help relax muscles and reduce cramping. It can help with sleep and with regularity. I usually take one to two capsules in the evening.
Note: If your bowels don’t enjoy travelling, bring along some flaxseeds and/or chia seeds and add those regularly to whatever you are eating. The extra fibre should help.
Essential Oils by DoTerra
Many essential oils have great anti-microbial properties. One of my favourites is an oil blend called OnGuard Touch by DoTerra. It contains a combo of Wild Orange, Clove, Cinnamon, Eucalyptus and Rosemary essential oils, in a fractionated coconut oil. Use this oil as an alternative to hand sanitizers.
Another favourite is an oil blend called Easy Air. It contains Eucalyptus, Peppermint, Tea tree, Lemon, Cardamon, Ravintsara, Ravensara, and Laurus Nobilis essential oils. I used this one a lot when we were cycling on busy roads in Southeast Asia. Take a few drops in your hands, then breathe in the oils deeply to clear and detoxify your lungs.
We carry many of these supplements and essential oils in our clinic. Feel free to come by to ask questions and find out more. If you mention this blog, you get a 10% discount on the supplements mentioned.
Wherever your travels take you, may you enjoy a healthy and stress-free holiday.
These mini muffins are great for breakfast. Just add a fruit and you have a delicious, nutritious meal that is high in fibre and nutrients. Although small, they are surprisingly filling and eating two will usually do the trick. Freeze them and you have a go-to snack when in a hurry. Inspiration for these was taken from a recipe in Joy McCarthy’s The Joyous Cookbook. Enjoy!
Makes 24 mini muffins.
Prep time: 15 minutes
Cook time: 18-20 minutes
What you need:
- 1 cup oat bran
- 3/4 cup almond meal (finely ground almonds)
- 1/4 cup ground flaxseeds
- 1 tsp baking soda
- 1 tsp cinnamon
- 1/2 tsp ground nutmeg
- 1/4 tsp salt
- 2 large eggs
- 1/2 cup non-dairy kefir
- 1/3 cup maple syrup
- 2 tbsp avocado oil
- 3/4 cup dried Goji berries
- 1/4 cup pumpkin seeds
What you do:
- Preheat oven to 350F. Line a mini muffin pan with paper cups or grease with avocado oil
- In a medium-sized bowl, combine the dry ingredients: oat bran, almond meal, ground flaxseeds, baking soda, cinnamon, nutmeg and salt. Mix well.
- In a small bowl, whisk together the eggs and kefir. Add the avocado oil and maple syrup. Whisk until you have a homogenous consistency.
- Pour the wet mixture into the dry mixture. Mix until combined (don’t overmix). Fold in the Goji berries and pumpkin seeds until evenly distributed throughout the mix.
- Spoon into the prepared muffin cups. Fill to the top. Cook in the oven for 18 to 20 minutes or until golden brown and firm to the touch. Remove from the oven and let cool.
Bon appétit!
Substitution tips:
- Replace the kefir with some yogurt (use a more liquid one).
- Replace the Goji berries with another dried fruit.
- Replace the pumpkin seeds with sunflower seeds or chopped pecans.
Getting ready to watch the game? Add these healthy vegan/vegetarian nachos to your snack list. Your taste buds will love the spices and your palate will appreciate the various textures. By omitting corn chips and dairy cheese, we have reduced the inflammatory component. Using some good fats like walnuts and avocados means we are nourishing the brain, the nervous system and every cell membrane in your body. So have one as a snack or eat 3 or 4 as a meal. You will be surprised how filling they can be. Enjoy!
Makes 4 servings as a meal or 8 servings as a snack
Prep time: 20 minutes
Cook time: 15-20 minutes
What you need:
- 1 large sweet potato, cut into thick slices
- 1-2 tbsp olive oil
- 1/4-1/2 cup guacamole (or mashed avocado)
- 1/2 cup Chili Walnut Meat
- 1/4 cup finely diced cucumber
- unsweetened coconut yogurt
- sprouts
*To make the Chili Walnut Meat
- 1 cup toasted walnuts
- 1 tbsp olive oil
- 1 tbsp chili powder (more or less to taste)
- 1/2 tsp ground cumin
- 1 tbsp tomato paste
- 1 tbsp hemp seeds
- 1/4 tsp sea salt
- pinch cayenne pepper (optional)
What you do:
- Preheat oven to 400F. In a medium bowl, toss the slices of sweet potatoes with the olive oil and some salt and pepper. Spread the potato slices on a baking sheet and cook for 10 minutes. Flip them over and cook an additional 5-10 minutes until cooked (depending on the thickness). Set aside.
- While potatoes are cooking, make the Chili Walnut Meat. Combine all the ingredients in a food processor and pulse until you get an even crumbly texture. Set aside.
- To assemble, “butter” each potato slice with some guacamole. Top with the Chili Walnut Meat. Sprinkle with cucumber pieces. Top with yogurt and sprouts.
Bon appétit!
Substitution tips:
- Replace the guacamole with some mashed avocado or some salsa.
- Use finely diced tomatoes or zucchinis instead of cucumbers.
- You can make the Chili Walnut Meat in advance and refrigerate until ready to use.
The sesame-ginger dressing on this salad is what makes it so delicious. Make sure to use toasted sesame oil for more flavour depth. I love adding some pomegranates to this salad for extra colour and freshness. However, they may be hard to find so using some dried cranberries is a good substitute. Enjoy this salad at any time of the year!
Makes 1 serving (+ extra servings of salad dressing)
Prep time: 10 minutes
What you need:
- 1 cup baby spinach (a good handful)
- 1/2 cup chopped snap peas
- 1 tbsp pomegranate seeds
- 1/2 cup cooked salmon
- 1 tsp sesame seeds
For the dressing
- 1/4 cup avocado oil
- 3 tbsp raw apple cider vinegar
- 2 tbsp toasted sesame oil
- 1 tbsp raw liquid honey
- 1 tbsp tamari sauce
- 2 tsp grated gingerroot
- 1 garlic clove, crushed
- 1/4 tsp sea salt
- pinch cayenne pepper (optional)
What you do:
- In a small bowl, whisk together the salad dressing ingredients until well blended. Set aside.
- In a salad bowl, layer the bottom with the spinach. Top with the snap peas, pomegranate seeds, cooked salmon and sesame seeds.
- Drizzle with the salad dressing and mix.
Bon appétit!
Substitution tips:
- Replace the pomegranate seeds with dried fruit such as cranberries.
- Use canned salmon if you do not have any fresh cooked salmon.
- Use snow peas instead of snap peas.
- This salad dressing can be used as a marinade as well.
