• Skip to main content
  • Skip to primary sidebar
Caven Nutrition Group

Caven Nutrition Group

Ottawa’s Experts in Weight Loss Nutrition, specializing in healthy and sustainable weight loss, digestive issues, hormonal health, and stress

  • Programs
    • ReBoot Personalized Weight Loss
    • Digestive
      Program
    • Nutritional
      Counselling
    • Hormones
  • Results
  • Meet The Team
  • Speaking
  • Blog
  • For Nutritionists
  • Contact
  • Search
  • Programs
    • ReBoot Personalized Weight Loss
    • Digestive
      Program
    • Nutritional
      Counselling
    • Hormones
  • Results
  • Meet The Team
  • Speaking
  • Blog
  • Business Coaching
  • Contact

Bearbrook Farms

Naughty or Nice Recipes to get you Ready for Christmas on CTV Ottawa Morning Live

December 14, 2016 by jenni Leave a Comment

Christmas Naughty or Nice Christmas Recipes

Eggnog

Ingredients
1 can coconut milk, at room temperature, organic is best You can get this at Natural Food Pantry
1/2 cup unsweetened Vanilla almond milk
2 eggs (use organic free run)
1 tsp. alcohol-free vanilla if you can find it
1 to 2 packets Stevia or 2 tsps of xylitol
1/2 tsp. nutmeg (freshly grated if you can!)
1 tbsp. cinnamon

Directions:
In a blender, combine coconut milk, almond milk, eggs, vanilla, stevia or xylitol, the grated nutmeg and cinnamon. Blend on in the blender and chill right away. It is BEST served on the same day. You don’t want it to sit around for too long since there are not a lot pf preservative.

Add in a cinnamon stick for a special treat!

2. Dark Chocolate Pomegranate Bark

Ingredients
4 Bars of Organic Dark Chocolate 70% or higher
1/2 to 1 cup pomegranate seeds ( 1 deseeded pomegranate)
1/2 cup pepitas or pumpkin seeds

Directions
Melt the dark chocolate on low in a pot.
Mix half the arils of the pomegranate and the seeds into the pot and stir.
Line a pan with parchment paper.
Pour the chocolate onto the parchment and then top it with the rest of the arils and seeds.
Place in freezer for about 30 minutes to fully allow it to harden.
Cut it but you don’t have to worry about it being even at all. Serve right away and eat right away when serving to guests. Store anything unused in the fridge! 🙂

3. Grain Free Stuffing Using Bearbrook Farms Sausages

Ingredients
2 Tablespoons coconut oil, butter or avocado oil
2 Ribs of Celery, chopped
2 Carrots, chopped
1 parsnips chopped
1 cup mushrooms chopped (omit if you don’t like mushrooms!)
1 sweet potato chopped finely
1 Tablespoon Fresh Rosemary, Chopped
2 tsp dried Sage
4 cases removed Wild Boar Sausage from Bearbrook Farms or crumbled wild boar burgers (works with any sausage)
Dash of chicken broth
1 chopped apple
1 tsp each of Salt & Pepper or to taste

How to:
Chop all you veggies celery, carrots, parsnips, mushrooms and sweet potatoes.
Melt butter or oil in a skillet & sauté chopped vegetables until they are soft.
Add crumbled Bear Brook Farm Sausage to the skillet & break apart with a utensil. *Feel free to pre cook the sausages and then peel off the casing otherwise cook in with veggies.
Add fresh chopped rosemary, and dried sage.
As you stir, the juices will absorb into the veggies. Let cook for about 30 minutes or until the sausage is cooked through.
Add a dash of broth to revitalize the flavours.
Once fully cooked add the chopped apple to the top and season with salt and pepper. SERVE!

Almond Flour Sugar Cookies

Ingredients:
¾ cup coconut oil, butter or ghee, softened
¾ cup coconut sugar or xylitol (for a sugar-free version)
o Note: the coconut sugar darkens the cookie, the xylitol makes a lighter colour cookie- more similar to regular sugar cookies You can find ALL these sweeteners at Natural Food Pantry
2 eggs
1 TBSP vanilla
½ tsp. baking soda
½ tsp. sea salt
2 ¼ cup almond flour
½ cup coconut flour

Instructions:
1. In a large mixing bowl, blend together the coconut oil or butter, sugar, eggs and vanilla.
2. In a separate bowl, combine the dry ingredients, then slowing incorporate into the wet ingredients using the hand mixer.
3. Form the dough into a ball and cover with plastic wrap. Refrigerate for 30 minutes or overnight.
4. Preheat oven to 350F.
5. Sprinkle coconut flour onto a clean surface and roll the dough (with a rolling pin or wine bottle) until ¼ inch thick. You can use parchment paper on both sides to keep things clean. Cut out cookies using your choice of cookie cutters and place on a baking sheet covered in parchment paper. Repeat until all the dough is used.
6. Bake the cookies for 13 minutes, until golden.
7. Enjoy!

Superpower Cranberry Sauce
Ingredients:
3 cups of organic cranberries
1 cup water
¾ cups of maple syrup, honey, or xylitol (to make it sugar free)
Instructions:
1. Place all ingredients in a pot and bring to a boil, stirring regularly.
2. Once boiling, bring down to a simmer and simmer until mixture is thick, about 20 minutes.
3. Use warm, or refrigerate to use later.

Find the segment HERE!

Filed Under: CTV, Media Appearances, Organic, Recipes, Seasonal Food, TV Tagged With: Bearbrook Farms, Christmas baking, CTV ottawa morning, Easy recipes, gluten free, grain free, Holidays, Nutrition, rachel caven, sugar free

Thanksgiving with a Nutritious Twist on CTV Morning Live!

October 6, 2016 by jenni Leave a Comment

Thanksgiving Upgraded!
Thanksgiving is a good time to reconnect with our friends, family and everyone we love. The traditional foods at Thanksgiving can leave us feeling heavy. Here are some ideas to lighten up dinner and make it easier for all of us to enjoy the time together without collapsing into a coma afterwards.

screen-shot-2016-10-07-at-12-22-05-pm

1. Rice meet Cauliflower Rice Instead
While rice is a great vehicle for sauces and gravies as well as soaking up flavour-on its own white rice really is not doing us a lot of favours! We suggest trying out cauliflower rice. Sulphorphane in cauliflower and the other members of the cruciferous family such as Broccoli and Brussels sprouts, have been shown to aid in assisting in maintaining healthy blood pressure levels as well as kidney function. Our kidneys help us detoxify so we need to help them out sometimes! As well cauliflower has Choline, a B vitamin that helps boost brain health! One large cauliflower hold a fair amount of fiber and that will be great for helping you with overeating feeling later! 😉

1. Cauliflower Rice is more nutrient packed than white rice and soaks up flavor well! While rice is a great vehicle for sauces and gravies as well as soaking up flavour-on its own white rice really is not doing us a lot of favours! We suggest trying out cauliflower rice. Sulphorphane in cauliflower and the other members of the cruciferous family such as Broccoli and Brussels sprouts, have been shown to aid in assisting in maintaining healthy blood pressure levels as well as kidney function. Our kidneys help us detoxify so we need to help them out sometimes! As well cauliflower has Choline, a B vitamin that helps boost brain health! One large cauliflower hold a fair amount of fiber and that will be great for helping you with overeating feeling later! 😉

Ingredients
• 1 cauliflower (cut into florets)
• Avocado oil
• Sea salt
• Black pepper
• A splash cream or a dollop of grassfed butter

How to:

You can either grate cauliflower with a grater OR you can used a food processor.
Chop or cut fine enough for you put in large pan and pour avocado oil in. Heat on medium heat. Add the grated cauliflower with your desired amounts of salt and pepper. Sauté for about 5 minutes, stirring occasionally, and taste it to ensure it loses its uncooked cauliflower taste (especially if you are trying to impress persnickety guests) and finally stir in cream or butter or BOTH and serve.

2. Root Veggies Mash with Chives you can still have some traditional potatoes in this mash but amp it up with some of the other root veggies. Instead of just potatoes, which are addicting and delicious, add in a few of the other members of the root veggie family, carrots, turnips, and sweet potatoes! The other members of the root family provide new array of nutrients and you still get you have your potatoes! ☺

Carrots- Vitamin A and C. Rich in antioxidants and has heirloom options in purple and yellow which can be a crowd pleaser for kids!

Turnips: Similar to potatoes in that you can roast, mash and scallop and rich in vitamin C. GREAT at absorbing flavour.

Sweet Potatoes: One of the best options for healthy skin. Sweet potatoes help with collagen production, which maintains elasticity in the skin! Although sweet potatoes are sweet, their natural sugars are released slowly and give you a more balanced source of energy!

Ingredients:

• 4 tbsps of butter flavoured coconut oil OR grassfed butter if you can tolerate dairy
• 2 rainbow carrots chopped
• 3 medium turnips or one large one
• 3 red potatoes chopped (can leave skin on)
• 2 sweet potatoes chopped (can leave skin on)
• 2 cups organic chicken or veggie broth (can be homemade!)
• 3 tbsp greens onions or chives chopped
• sea salt and pepper to taste

Directions:
1. Chop all your veggies. Carrots, turnips, potatoes, and sweet potatoes. Melt the butter in a large saucepan over medium to high heat. Add the root vegetables and cook, stirring occasionally for about 20 minutes. You want to give the veggies the opportunity to soften.
2. Bring the broth and sea salt to a boil in a large pot, and then lower the heat to medium. Add in the chopped veggies. Cover the pot and stir occasionally. You want your potatoes to become soft, this can take 35 to 40 minutes. (You can prep your other ingredients for other parts of your meal in this time, and chop your chives or green onions) Once you can poke a knife through the potatoes it is ready. Let cool for 2 minutes and drain any excess liquid. Be careful of the hot steam.
3. Return the veggies to the pot and mash. Add in the chopped green onions or chives.
4. Season with salt and pepper to taste! Serve! ☺

3. Bread Stuffing try out Sausage Stuffing without Grains!

The reason why it is a good idea to try grain free stuffing is to alleviate the feeling of being… well stuffed! The white bread or even whole grain varieties can fill us up too much. This is better for you version uses local sausage that really fills you up and makes for excellent leftovers! Also if you buy boxed stuffing you get ingredients like: hydrogenated soybean oil, vital wheat gluten, yeast, sugar, a tiny bit of celery and parsley to add to the label, MSG, and corn syrup! Hopefully we can agree to say no thank you to those.

Grain free stuffing!

• 2 tbsps butter or coconut oil or avocado oil
• 4 to 5 celery sticks chopped
• 3 parsnips chopped
• 1 turnip removed
• ½ red onion chopped
• 4 sausages from Bearbook Farms Casings removed ( We used Wild Boar Apple and Cranberry and it was incredible)
• 1 tbsp fresh rosemary (2 tbsps if dried)
• ½ can of water chestnuts
• Salt and pepper to taste

1. Melt butter in a skillet & sauté chopped veggies (celery sticks, parsnips, turnips, onions until they are soft and fragrant! ☺
2. In a different pan, open sausage casing and crumble sausage to the skillet & break with a utensil. Cook thoroughly ( 20 mins or more)
3. Add fresh chopped rosemary, and water chestnuts cook for another 20 minutes and season with salt and pepper. Add more oil if needed
4. Place into a dish and serve right away with a sprinkling of pepper.

4.Regular gravy meet Gravy Secret Ingredient Gravy

Gravy without flour is a better option than one with white flour. We end up eating a lot of unhealthy fat this way, and added sugar in packaged mixes as well. Using veggie broth and omitting the flour creates a simple switch that is much healthier!

You can give your gravy an upgrade this way:

• 1 tbsp avocado oil
• 1 large onion chopped.
• 1 tsp thyme and oregano dried or fresh
• 2 tbsps butter
• 2 garlic cloves peeled and diced
• 1 cup of chicken or veggie broth (feel free to use your own)
• Coconut flour 1 tbsp
• Sea salt
• Black pepper
• A sprinkle of sumac (has a tangy flavour secret ingredient)
• 1 tbsp coconut milk
Directions:

1. Add avocado oil, and onion to a pan and cook for 10 minutes. Add in thyme, oregano, butter and garlic. Let it cook for another 5 minutes.
2. Add in your Broth. Sprinkle in sea salt and pepper.
3. Add coconut milk and then add in coconut flour until desired thickness.
4. Stir gently and add in more coconut flour if you need or more broth to reach the thickness you enjoy. ☺

5. Acorn Squash Pudding Power!
This is a bonus that seems crazy but really is a great option for dessert if you want to take a twist on the traditional or make both!

You cook the acorn squash as you normally would but then you can scoop it out, add maple syrup or apple sauce, cocoa and vanilla.
Acorn squash full of Vitamin A , which is good for the skin and Vitamin C again which helps with immunity. As well acorn squash is super tasty and a great seasonal food for fall. It is versatile and can be made into sweet and savoury delights. 🙂

Acorn Squash Pudding Time!

Ingredients:
• 2 acorn squash, baked
• 1 can of coconut milk
• 1/2 cup maple syrup or 1/3 cup of xylitol
• 3/4 cup cacao powder
• 1 tbsp. vanilla extract
• 3 tsp. cinnamon
• 3 tbsp. coconut oil

Instructions: Heat oven to 350 degrees and baked squash for approximately 45 minutes. Take out those seeds and save to roast! Scoop out the rest into a bowl and add in coconut milk, maple syrup or xylitol, cacao, vanilla extract, cinnamon and coconut oil.
Add your other ingredients into the mixture and blend in high until smooth or in a food processor and set in the fridge for an hour or longer ( if you can even wait that LONG) and enjoy. This is a high yield recipe and great to bring with you to dinners!

6. Pumpkin Pie in a whole new light! Instead of using sweetened condensed milk which is a major sugar bomb, we will switch out for coconut milk (which holds healthy fat!), and sweeten with honey or stevia.
To amp up your pie shell (instead of the regular white flour crust ) we can use a date and walnut (Brain power) or almond combo to completely eliminate white flour. This will give your pie extra fall like flavour. Pumpkin itself is rich in Vitamin C and Zinc which is great for skin AND which helps our immunity, as well fiber for keeping things moving in the digestive system!

Pumpkin Pie

Ingredients

For the Crust
• 1 cup of almonds or pecans, finely ground in blender until flour like (or almond flour)
• 3 tbsps of coconut oil plus some to grease pie pan, ensure you are using unrefined organic for the best flavor
• 1 cup of soaked dates for at least 20 mins (if you forget just soak in hot water for a few minutes)
• 1 egg beaten
• ½ tsp. cinnamon

For Filling aka Tasty Insides

• 1 (15 ounce) can of pumpkin NOT pumpkin pie filling or approximately 2 cups of homemade pureed pumpkin ( Pumpkin often comes in larger sizes so save the rest for smoothies!) It is hard to find Organic Canned Pumpkin but the Natural Food Pantry has it on special this MONTH!
• 3 eggs beaten
• ¼ cup of honey or maple syrup (or to taste) – can substitute a 2 tbsps od stevia or a ½ cup of xylitol but honey or maple syrup helps hold it together better and ensure to add a little extra liquid, water us fine if using the dry sweetener
• 2 tsp cinnamon
• ¼ tsp each of cloves
• ½ tsp ground ginger
• ½ tsp ground nutmeg
• 2 teaspoon of natural vanilla
• 1/4 cup of canned coconut milk that has been stirred as it can separate.

• Instructions
1. Preheat the oven to 325.
2. Using a 12 inch pie plate minimum grease the inside fully with coconut oil. You can use parchment paper as a liner and try to fold it over the crust.
3. Press crust firmly and evenly on the pie plate dish and place in the oven.
4. Take your crust ingredient and mix well in the large bowl or food process or use a potato masher to really smoosh in the dates. Put the crust into the oven for about 15 minutes on the lowest rack. The crust can brown quickly so keep and eye out.
5. Combine all your ingredients with a large mixing spoon, ensuring you have beaten your eggs, add in honey of desired, cinnamon, cloves, nutmeg, natural vanilla and then coconut milk. It will be runny.
6. Check on your crust and if starting to brown it is ready. If not return to oven for a few minutes.
7. Next pour and smooth out the filling over the crust with a spatula and spread out evenly.
8. Bakes for 1 hour until the middle is no longer jiggly. Check at the 30 minute mark. Keep the oven at 325 and on the lower rack to avoid the crust from browning too much.

To feel less stuffed try going for a walk after dinner! Catch the segment Here!

Filed Under: CTV, Food Products, Healthy Eating, Media Appearances, Recipes, Weight Loss Tagged With: acorn squash, Bearbrook Farms, natural food pantry, pumpkin

Primary Sidebar

  • Programs
    • ReBoot Personalized Weight Loss
    • Digestive
      Program
    • Nutritional
      Counselling
    • Hormones
  • Results
  • Meet The Team
  • Speaking
  • Blog
  • For Nutritionists
  • Contact
  • Search
  • Programs
  • Results
  • Meet The Team
  • Speaking
  • Blog
  • Nutritionists
  • Contact

© Caven Nutrition. All Rights Reserved

  • facebook
  • linkedin
  • tiktok
  • instagram

Who Designed This Website?

Free E-Book Guide

This program will not only help you reach your goal but will also educate you so that you will live diet, and stress free for the rest of your life!

PRIVACY POLICY

Privacy Policy

This following document sets forth the Privacy Policy for this website. We are bound by the Privacy Act 1988 (Crh), which sets out a number of principles concerning the privacy of individuals using this website.

Collection of your personal information

We collect Non-Personally Identifiable Information from visitors to this Website. Non-Personally Identifiable Information is information that cannot by itself be used to identify a particular person or entity, and may include your IP host address, pages viewed, browser type, Internet browsing and usage habits, advertisements that you click on, Internet Service Provider, domain name, the time/date of your visit to this Website, the referring URL and your computer’s operating system.

Free offers & opt-ins

Participation in providing your email address in return for an offer from this site is completely voluntary and the user therefore has a choice whether or not to disclose your information. You may unsubscribe at any time so that you will not receive future emails.

Sharing of your personal information

Your personal information that we collect as a result of you purchasing our products & services, will NOT be shared with any third party, nor will it be used for unsolicited email marketing or spam. We may send you occasional marketing material in relation to our design services.

What Information Do We Collect?

If you choose to correspond with us through email, we may retain the content of your email messages together with your email address and our responses.

Cookie Based Marketing

Some of our advertising campaigns may track users across different websites for the purpose of displaying advertising. We do not know which specific website are used in these campaigns, but you should assume tracking occurs, and if this is an issue you should turn-off third party cookies in your web browser.

How Do We Use Information We Collect from Cookies?

As you visit and browse Our Website, the Our Website uses cookies to differentiate you from other users. In some cases, we also use cookies to prevent you from having to log in more than is necessary for security. Cookies, in conjunction with our web server log files or pixels, allow us to calculate the aggregate number of people visiting Our Website and which parts of the site are most popular.

This helps us gather feedback to constantly improve Our Website and better serve our clients. Cookies and pixels do not allow us to gather any personal information about you and we do not intentionally store any personal information that your browser provided to us in your cookies.

IP Addresses

P addresses are used by your computer every time you are connected to the Internet. Your IP address is a number that is used by computers on the network to identify your computer. IP addresses are automatically collected by our web server as part of demographic and profile data known as traffic data so that data (such as the Web pages you request) can be sent to you.

Sharing and Selling Information

We do not share, sell, lend or lease any of the information that uniquely identify a subscriber (such as email addresses or personal details) with anyone except to the extent it is necessary to process transactions or provide Services that you have requested.

How Can You Access and Correct Your Information?

You may request access to all your personally identifiable information that we collect online and maintain in our database by using our contact page form.

Changes to this Privacy Policy

We reserve the right to make amendments to this Privacy Policy at any time. If you have objections to the Privacy Policy, you should not access or use this website. You may contact us at any time with regards to this privacy policy.