Roasted Chickpea and Kale Salad

I love chickpeas!  Otherwise known as garbanzo beans, chickpeas contain fiber, protein, iron and magnesium, to name just a few beneficial nutrients.  The kale in this recipe is a nutrient superstar, as with most leafy green vegetables.  Loaded with vitamins and minerals, this recipe is a perfect addition to any meal.

Roasted Chickpea Kale Salad

Roasted Chickpea Kale Salad

3 cups pre-cooked chickpeas (garbanzo beans)  or 2 398 ml cans (rinse well)

2 tbsp. butter (melted)

1 tbsp. dried parsley

1/2 tbsp. chili powder

1/2 tbsp. sea salt

1 bunch kale (about four cups, finely chopped)

1 cup halved cherry tomatoes

3 garlic cloves, minced (about 1 tbsp)

1 tbsp. honey, liquid or melted

1 tsp. ground mustard

1 tbsp. apple cider vinegar

 

Pre-heat oven to 375 degrees F.

 

Place chickpeas in a bowl and add butter, parsley, salt and chili powder.  Mix and pour into a baking sheet.  Roast chickpeas for 25 minutes.  Set aside to cool.

 

Wash and finely chop kale (removing stems) and place into a separate bowl.  Add halved tomatoes and mix.

 

Crush/mince garlic and place in a small bowl.  Add honey, ground mustard and apple cider vinegar.  Whisk and pour into kale and tomatoes.

 

Add chickpeas and mix well.

 

Enjoy!

 

 

Corn Bread

Corn is one of the most widely processed and genetically modified foods out there.  For this reason, I choose organic corn as often as I can.  Keep this in mind when you try this recipe.  You should be able to find organic corn flour from a health food store, or in the organic section of your grocer.

 

Corn Bread

(serve with a yummy, hot bowl of Vegetarian Chili for a complete meal)

 1 cup corn flour

Corn bread and chili

¾ cup whole wheat flour

1 ½ tsp baking powder

½ tsp baking soda

¼ tsp sea salt

6 tbsp butter, melted

1 tbsp honey

2 eggs

1 cup plain yogurt

½ cup milk

 

Mix dry ingredients in a bowl.

Mix wet ingredients in another bowl and whisk.

Combine wet and dry ingredients, stir and pour into a greased baking dish.

Bake at 425 degrees F for 25 – 35 minutes.

Nature Prenatal is having a second birthday!

Holistic Nutritionist Ottawa

Me and my baby a few short years ago.

Two years.  This is how long I have been working my dream job.  This is how long Nature Prenatal has existed.  It’s not a baby anymore.  Two years can go by very quickly.  If you have a child you know what I mean.  And if you don’t, let me explain.  One day they are these tiny, delicate beings that are totally and completely dependent on you.  The next thing you know you are sending them off to school, into the real world.  Babies don’t stay babies.

As for Nature Prenatal, let me explain what has been happening and my plans for 2015.  I have created a free offer, “You and Your Baby:  7 Simple Steps to Achieving a Healthy Pregnancy and Happy Baby.”  You can grab that now right HERE!  I have also created a second free offer, “5 Easy Steps to Gently Lose Unwanted Pounds.”  Grab that offer right HERE!

I am working with a group of women right now in my online program “Eat Right, Look Great, Feel Awesome!”  This is my longest running program and I will open it up again in the fall.  My other group program, “How to Make a Baby in 90 Days” will be starting in the spring.  I have created a brand new sleep challenge that is yet to be announced.  I wanted to create a program that focuses on getting better quality sleep because it’s become apparent to me that many women are sleep deprived.  My sleep challenge will be starting very soon!    Contact me if you would like to be placed on my waiting list for any of these group programs.

I’m excited to announce that my services are now covered by a few insurance companies!  This is very promising that the insurance world is starting to recognize holistic nutrition as a vital component of health care.  The insurance companies that currently provide coverage are Industrial Alliance, Claim Secure, DiBrina Sure and 321 Well.

Did you know I sell quality health products through my online dispensary?  Vitamins and supplements are a great way to boost nutrient intake and improve your health.  However, not everyone should take the same products.  I provide individual supplement consulting with all of my clients.  You can visit my online store HERE.

I am super excited to now provide DNA genetic testing with Nutrigenomix!  Nutrigenomics is the study of how Nutrigenomix Photo for websiteindividual genetic variation affects a person’s response to nutrients and impacts the risk of nutrition-related chronic diseases.  I have two tests available.  One is for gluten intolerance and the other is how your body responds to vitamin C, folate, whole grains, omega-3 fat, saturated fat, sodium and caffeine.  Basically, depending on your genes your body will have a different reaction to these food groups.  For more information on Nutrigenomix, go HERE.

This past summer I got personal and shared my own weight loss story with you.  I posted real time videos to YouTube (which was actually quite terrifying for me!) and wrote in my blog about the process.  I didn’t lose as much as I hoped, and I have accepted that.  The truth is, I am still not at my pre-pregnancy weight and I’m still working on it.  You can find my YouTube videos HERE, and read the blog posts HERE.

I am currently working with a contest winner who has won my Biggest Contest Ever.  She is in her final weeks of pregnancy and doing very well.  I have held this contest twice and I’m happy to announce that I will be doing it again this summer!  It’s open to any women who are actively trying to conceive or in their first trimester of pregnancy.  In exchange for free nutrition and prenatal coaching the winner is featured in my blog as I share her prenatal story with you.  For more information on the contest go HERE.  Contact me if you would like to be notified when I open registration in the summer.

I have added a Recipe page to my website HERE.  I am building on my recipe list with recipes that I post to my blog.  Please let me know if you try or have tried any of my recipes and how you like them!

I have also added a Deal of the Month page to my website HERE.

Are we connected on Facebook, Instagram or Twitter?  Please click on the links to follow me.

I think this pretty much sums up my past year and plans I have for 2015.

Of course, you never know what the future may hold!

XO

Karen.

Chocolate Banana Walnut Muffins

Craving some chocolate?  Give these tasty treats a try!  With walnuts and flaxseeds, they are a great source of healthy omega 3 fatty acids.

Tip:  when using flaxseeds it’s best to buy whole flaxseeds and grind them in a coffee grinder.

Chocolate Banana Walnut Muffins 

½ cup oatsChocolate Banana Walnut Muffins

1 cup whole wheat flour

3 tbsp. ground flaxseed

1 tsp. baking powder

1 tsp. baking soda

¼ cup walnuts

½ cup honey

2 eggs

2 tbsp. cocoa

3 ripe bananas, mashed

2 tbsp. maple syrup

1 tbsp. vanilla

 

Preheat oven to 350 degrees F.

Grease a muffin tray with butter or oil.

In a large mixing bowl, combine all the dry ingredients (oats, flour, ground flaxseed, baking powder, baking soda and walnuts) and stir.

In a separate bowl, combine remaining ingredients and whisk or blend with a mixer.

Add wet ingredients to the dry and stir together.

Spoon batter into muffin tray and bake for 30 minutes or until an inserted knife comes out clean.

BAKED MAC AND CHEESE

With cold months of winter upon us, it’s nice to warm up with some familiar comfort food.  Growing up I ate a lot of macaroni and cheese that came from a box.  Not real food!  I much prefer something like this.

Mac and Cheese

I will say that mac and cheese is still mac and cheese.  There are not a lot of nutrients in this dish, but there is a lot of comfort.  To make it a complete meal, have it on the side with some protein and veggies.

 

Baked Mac and Cheese 

 

2 cups elbow macaroni

3 tbsp butter

3 tbsp flour

1 tbsp ground mustard

3 cups milk

2 garlic cloves, minced

1 ½ cups cheddar cheese, shredded

1 tsp sea salt

Pepper (to taste)

 

Topping:

 

1 cup bread crumbs

3 tbsp grated parmesan

1 tbsp butter, softened

 

Boil a medium size pot of water and add macaroni.  Reduce heat to medium, and cook for 6 – 8 minutes.  Drain macaroni and set aside.

 

Combine milk and butter in a pot.  Heat until the butter melts and add flour.  Whisk and continue to cook for about a minute.  Add mustard, garlic, salt, pepper and cheese.  Add macaroni, stir and pour into a greased casserole dish.

 

Mix topping ingredients together and layer on top.

 

Bake at 350 degrees F for 15 – 20 minutes.

Roasted Squash and Pumpkin Soup

You may have had your fill of pumpkin for a while, with Halloween just a few weeks ago.  But, I am posting this recipe anyway.  I made this recently with our left-over Halloween pumpkin and it is really delicious!  If you decide to give this recipe a try, please leave a comment and let me know what you think!

 

ROASTED SQUASH AND PUMPKIN SOUP

6 cups chopped pumpkin and butternut squash (about 1 squash and ½ small pumpkin)

2 tbsp. coconut oil (separated)

¼ sweet onion, chopped

1 ½ cup or 398 ml can of pinto beans (about ½ cup dried, pre-soaked and cooked)

½ cup fresh chopped parsley

2 cups chicken broth

1 ½ cups coconut milk

1 cup chopped green beans

1 tsp turmeric

1 tsp sea salt

 

Preheat oven to 425 degrees F.

 

Use 1 tbsp of coconut oil to grease a baking sheet. Evenly spread the pumpkin and squash and bake for 15 minutes.

 

Sautee onion over medium heat in the remaining coconut oil, for about five minutes.

 

Combine all remaining ingredients in a medium – large size pot. Add the pumpkin, squash and onion. Bring to a boil, reduce heat and simmer for ten minutes.

 

Option: Top with plain or Greek yogurt.

Roasted Squash and Pumpkin Soup

Vegetarian Shepherds Pie

 

I want to get one thing straight right away.  I am not a vegetarian.  Don’t get me wrong, I have nothing against a vegetarian diet.  In fact, I believe we should all make a good effort to eat more vegetarian foods and less meat.

I used to like traditional shepherds pie.  A long, long time ago.  Truth is, I don’t like it at all any more.  But, this shepherds pie is nothing like the original.  Try it and I’m sure you’ll agree.  It’s pretty delicious!

 

VEGETARIAN SHEPHERDS PIE

4 – 5 sweet potatoes, peeled and chopped (8 cups)

3 medium-size carrots, peeled and sliced

2 tbsp. olive oil

1 cup onion, peeled and chopped

2 – 3 garlic cloves, peeled and minced

1 green pepper, chopped

1 red pepper, chopped

4 cups chickpeas, pre-cooked (or two 19 oz. cans, rinsed well)

1 tsp. turmeric

2 tsp. sea saltVeg Shepherds Pie pic

1 tbsp. butter

1/3 cup plain yogurt

1 tbsp. maple syrup

4 cups cauliflower, chopped

1 tbsp. thyme

Boil or steam sweet potatoes and carrots for 20 – 30 minutes or until soft. Set aside.

Saute onion and garlic in olive oil for five minutes on medium heat. Add green and red peppers, chickpeas, turmeric and salt. Cook for another five minutes.

Mash sweet potatoes and carrots, adding butter, yogurt and maple syrup.

Spread the chickpea mixture into a 9 X 12 inch pan. Top with a layer of cauliflower, and then the sweet potato and carrot mash.

Sprinkle with thyme, cover and bake at 350 degrees F for 40 minutes.

 

 

 

Old Fashioned Apple Pie

Apples are one of my favorite local fruits to eat.  They are not quite ready yet, but I have created this recipe to be featured in the next Canadian Military Family Magazine.  It will be published in the fall, when apples are abundant and ready to be picked.  Feel free to print or save this recipe to be used when local apples are available in your region.

Unfortunately, apples do fall into the ‘Dirty Dozen’ list, according to the Environmental Working Group.  This means they have been tested high in pesticides.  For this reason, I recommend apples that are grown organically.  If you decide to eat apples that are not organic, at the very least remove the peel first.

Apple pie pic 2

Old Fashioned Apple Pie

Crust:

2 ½ cups whole wheat flour

1 tsp. sea salt

1 cup chilled unsalted butter, cut into ½ inch cubes

Approximately ½ cup ice water

Mix flour and sea salt in a large bowl. Add butter and cut with a knife until it creates a crumbly mixture.

*Option: You may also use a food processor or pastry blender.

Gradually add ice water and form into a ball. Divide dough in half, flatten each piece and wrap in plastic. Chill for 2 hours or overnight.

Filling:

8 apples, peeled and sliced

½ cup pure maple syrup

1 tsp. cinnamon

1 tsp. vanilla

In a small bowl, whisk maple syrup with cinnamon and vanilla.

Preheat oven to 350 degrees F.

Roll out dough on a floured surface and place bottom piece in pie plate or cast iron pan, cutting off edges to fit. Spread apple slices inside and pour in maple syrup mixture. Place top layer of dough, pinching edges and cut off excess dough. Insert vent holes with a knife.

apple pie pic

 

Bake for one hour.

Kale and Parsley Omelette

Eggs are one of the most healthy foods on the planet!  I can’t tell you how much I love eggs.  They are good protein and healthy fats.  And don’t worry about cholesterol.  Eggs have gotten a bad reputation for providing cholesterol, and it’s true.  They are high in cholesterol.  But, for the average person this should not be a concern.  Eggs also contain lecithin, which actually helps to break down cholesterol and fat.  For a person who has high cholesterol or cardiovascular disease, caution should be taken when consuming eggs.  For the rest of us, an average of one egg per day, or seven eggs per week is a healthy addition to your diet.  I highly recommend free-range, organic eggs.  Concerned about fat in the yolks?  Yes, that’s where the fat is, but it’s also packed with nutrients like vitamins A and D.  Not to mention, that’s where the lecithin is.  So, go ahead and have some eggs today!  You can start with this recipe.

Kale and Parsley OmeletteKale and Parsley Omelette

¼ cup chopped onion

1 cup chopped kale (stems removed)

2 tbsp chopped parsley

3 eggs

1 tsp butter

Heat butter in a skillet over medium heat.  *Non-stick pans are coated with toxic chemicals.  Use stainless steel or cast iron instead.

Saute onion and kale for about five minutes.  Whisk the eggs and pour into the pan, swirling it around to evenly distribute.  Top with parsley.  Cook for a few minutes, flip it over and cook for another minute.

Serves 1 – 2

Vegetarian Stew with Quinoa

During these cold winter months, I like to make a lot of hot soups and stews.  Most times I use meat, like beef or chicken.  But, I also enjoy a vegetarian meal at least one day of the week.  When I do, I make sure to include vegetarian sources of protein, like beans, legumes, or quinoa.  The wonderful thing about quinoa is that it is a complete source of protein, meaning that it provides all essential amino acids.  It’s also anti-inflammatory and provides antioxidants, fiber and other important nutrients, like magnesium.  You can be sure you are getting plenty of nourishment from this delicious vegetarian stew.

Vegetarian Stew with Quinoa

1 acorn squash

2 tbsp butterVeggie Stew 1

1 onion, chopped

2-3 garlic cloves, crushed

2 carrots, chopped (1 cup)

3 cups vegetable broth

1 sweet potato, peeled and diced

2 cups cauliflower florets

1 cup waterVeggie Stew 2

1 cup quinoa

14 oz can crushed tomatoes

1 tsp cumin

1 tsp turmeric

1 tsp sea salt

1 tsp ground mustard

3 cups kale, chopped with stems removed

 

Cut squash in half, scoop out the seeds and steam for 20 minutes.  Let cool, peel, cut into cubes and set aside.

Heat butter in a large pot over medium-low heat.  Add onions, garlic and carrots.  Saute for about five minutes, adding some water if necessary.

Add all remaining ingredients, except for the kale.  Bring to a boil and reduce heat to low.  Add kale, cover and simmer for 20 minutes.