Caven Nutrition Group

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

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Awesome Autumn Ideas: Pumpkin Blondies and Pumpkin Brownies for Dessert!

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If you love pumpkin but don’t know what to do with it, try adding it to baked goods. Pumpkins are anti-inflammatory and tasty, as well as hold zinc content which is great for immunity!

Fall Pumpkin Brownies:

2/3 cup Cocoa Powder
1 cup Cassava Flour
1/2 tsp Baking Soda
1 cup Coconut Sugar
2 Eggs
2/3 cup Pumpkin Purée
1/2 cup Coconut Milk
2 tsp Vanilla Extract

Directions:
1. Preheat oven to 350F
2.Gently stir together all dry ingredients and set aside. In another bowl mix together eggs, pumpkin puree and milk, once completely combined mix into wet ingredients.
3. Grease a 9×13 pan with coconut oil. Pour brownie batter into the pan. Place in oven and cook for 25-30minutes.

Pumpkin Blondies:

1/3 cup Butter
1 cup Coconut Sugar
1/2 cup Pumpkin Puree
1 Egg
3/4 cup Cassava Flour
1 1/2 tsp Pumpkin Spice
1/4 tsp Himalayan Rock Salt

Directions:
1. Preheat oven to 350F
2. Cream together butter and coconut sugar
3. Add in pumpkin puree, egg, salt and pumpkin spice. Mix until completely combined.
4. Grease a 9×13 pan with butter or coconut oil. Pour mixture into the greased pan.
5. Put blondie into the oven for 25-30 minutes.

How to eat Healthy All Week long on CTV Ottawa Morning Live!

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Things are starting to pick up again. The lazier days of the summer are starting to fade out a bit and we all need to get back into the swing of things. Below we have tips to keep you eating healthy all week.

Step 1:
• Look at the week ahead to see what activities are planned for everyone in your family. Include sports, dance, music and late meetings or clubs.
• Plan your meals around your nights, busy night make use of your slow cooker or plan to have leftovers
• Meal planning is important because then you know what you are eating, tend to eat out less often, you save time and money not visiting the grocery store every other day.

Step 2:
• Shop! Buy everything that you need for the week. Go without kids if you can, and try to eat first! (#goals) Don’t stress if it does not happen

Step 3:

• Bring all your items home.
• Make/prepare as much as possible.
• Make a batch of muffins or bars. These can be used a breakfast, lunch or after school snacks.
• Start your sides while the muffins are cooking. Make any rice, or quinoa for the entire week, then reheat when needed.
• Then you can wash and cut your vegies. Put in a large Tupperware for easy access, or individual zip lock bags for easy use.
• Buy individual “healthier cheats” such as hummus or guacamole. This helps with portion size as well as easy use.
• Don’t forget to wash and cut fruit that is needed. Such as melons.
• It’s easy to stay on track all week if things are easy to use, when you want it.
• Try to make one meal such as a casserole or chili to reheat later in the week.
• Plan for leftovers, if you are making chicken for example cook more than needed for one night to use for a later dinner or lunch.

Step 4:
• Think about your crazy time of day…is it mornings, or afterschool? Do you leave the house without breakfast? Avoid the breakfast bagels by having easy ideas on hand.
• Protein bars, muffins, overnight oats, trail mix, & hard boiled eggs.

Recipes

1. Baked Oatmeal Squares

This is a quick an easy idea that can be mixed right in your lasagna pan! No need to dirty bowls.
It is great for breakfast warmed with a little bit of maple syrup on top, or in your kid’s lunches as a snack!

Grease a 9×13” baking pan, preheat oven to 350 F.

Mix the following ingredients: (right in the baking pan)
2 cups of oats or steel cut oats
1/3 cup coconut sugar (can use brown sugar)
1 tsp. baking powder
1 tsp. cinnamon
1 cup of fruit (berries, banana slices, apple chunks)
1/3 cup of mini chocolate chips

Mix in a large measuring cup:
2 cups milk (coconut milk or almond milk if you are dairy free)
1 egg beaten
3 tbsp. butter
1 tsp. vanilla

Pour mixture right over ingredients in the baking pan. Swish the mixture a little bit to make sure it is all covered. Cook for 35-40 minutes until the middle is cooked.

2. Overnight Oats: Apple Cinnamon

Ingredients-
½ cup rolled or steel cut oats
1 tsp chia seeds
1 tsp flax seeds, ground
1 apple diced or 1/3 cup unsweetened apple sauce
½-1 tsp cinnamon
¼ tsp vanilla
1-2 tbsp real maple syrup
½ – ¾ cup almond or coconut milk.

Mix in a mason jar. Enjoy.
Can be made the night before.

3. Cinnamon Roll Overnight Oats:

Ingredients-
¼ cup cashews (grinded up until smooth) or use a nutbutter
½ cup oats
½ cup almond or coconut milk
2 tsp of maple syrup
2 tsp chia seeds
1 tsp vanilla
1 ½ tsp cinnamon

Mix in a mason jar and enjoy!

Catch the segment here: http://ottawa.ctvnews.ca/video?clipId=940215&binId=1.1164511&playlistPageNum=1

Long Weekend Detox Tips on CTV Ottawa Morning Live

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Detoxing after a Long Weekend

The best part about detoxing after a long weekend is that your body has already gotten to work for you, processing those extra glasses of alcohol from the weekend. Just because our body is already getting to work detoxifying doesn’t mean we can’t give them an extra helping hand with just a couple simple tweaks to your daily routine this week.

1. Hydrate: get back to sipping water throughout the day. Aim for 1.5-2 liters of water a day helping to get your hydration levels back up. While you will be sipping plain water throughout the day it is a good idea to start your day with warm lemon water to get that metabolism revved up and to help your body get back to a more alkaline state.
2. Although after a long weekend you might be interested in kicking it into high gear with the coffee and caffeine. Problem with this is that these extra cups of coffee are dehydrating, so in order to still get that caffeine to keep you going, switching to green tea for the next day or two will keep that metabolism going and give you an extra hit of antioxidants in order to continue providing you with some assistance to detoxification.
3. Using Green Juice and green smoothies will help give you a big dose of antioxidants, while providing your body with a digestive break so it can spend more time on detox duty.
4. Boost the power of those green drinks with big meal sized salads. Steering clear of red meat and sticking to leaner lighter meats and lots of vegetables will support digestive juices and liver and kidney detoxification.
5. Sleep – magnesium supplements will assist in providing you with what is probably a much needed rest, plus it will help with eliminating and getting your back on a regular bowel movement schedule.

Grilled Chicken Berry Salad (1 large serving or 2 small salads)

3 Cups dark leafy lettuce or kale or spinach
4 oz grilled chicken breast
¾ cup mixed berries, such as blueberries, raspberries or blackberries
2 tbsp pumpkin seeds
1 tbsp basil, sliced into ribbons
1 tbsp avocado oil or EVOO
1 tbsp lemon
Salt and Pepper

Directions:
1. Wash and dry lettuce and place in your serving bowl.
2. Chop the grilled chicken, add to the salad bowl.
3. Top with berries, pumpkin seeds and 2 tbsp of dressing and enjoy.

Berry Green Smoothie: (serves 1)
1 cup frozen mixed berries
1 banana, fresh or frozen
½ cup fresh spinach
½ cup fresh kale
2 tbsp chia seeds
1 cup water or coconut water
½ cup ice cubes

Directions:
1. Add all ingredients to the blender and blend until smooth.
2. You can add more ice or more liquid (water or coconut water) depending on your preferred consistency, then enjoy!

Catch the segment HERE!

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Holy Food Prices!? Find out some ways to eat well without busting your piggy bank, on CTV Morning Live!

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1. Vegetables

a. Root Veggies:
• Seasonal this time of year- squash, carrots, etc
b. Cabbage:
• nutrient dense, low calorie, high in vitamin C and potassium
• One of the most potent cancer fighting foods!
• Part of the brassica family of vegetables (same as cauliflower) which contain potent phytochemicals
• Indole-3-carbinol helps detoxify estrogens (great for anyone with PMS or reproductive issues- men too!)
• High in glutamine which helps heal stomach ulcers
• Can be juiced, shredded and added to salads, soups, stews, smoothies, used as a wrap
c. Onions:
• Decrease blood lipid levels, prevent clots, lower blood pressure
• lowers blood sugar- similar to prescription drugs
• asthma- relaxes bronchial muscles
• destroys tumour cells

d. Frozen veggies and fruit:
• Are frozen when they are ripe so may contain more nutrients than fresh this time of year

2. Whole grains:
a. Don’t waste money on expensive packaged grain products (instant oats, gluten free products)
b. Instead use brown rice and large flake or steel cut oats
c. Cook in large batches and reheat

3. Proteins:
a. Lentils & Beans
• High in fibre, protein and folic acid
• Fibre keeps you full and balances blood sugar, lowers cholesterol
• Eating beans and lentils 2 or more times per week is associated with a 24% reduction in breast cancer risk
• So easy to make (15 mins for lentils)
• Can use canned beans
b. Eggs
• Convenient and inexpensive protein source
c. Meat- whole chickens, chicken thighs instead of breast
• Buy side of beef- split with friends if needed
• Canned tuna and salmon

4. Drinks- Don’t buy coffee, tea, water- bring your own!

Easy and Inexpensive Meals

Recipes:
• Curried Cabbage
• Super Fast Lentil soup
• Easy Beany Chili
• Sweet Potato Chicken Stew

Shopping List:
• Spices and oil (check cupboard first)
• Onions
• Celery
• Carrots
• Garlic
• Chicken thighs
• Sweet potatoes
• Pears
• Cabbage
• Dried lentils
• 4 cans of beans
• chicken broth
• 2 cans diced tomatoes
• 2 cans tomato paste
• Optional: coconut milk, kale

PRO TIP: If you have 3 pots/large pans, make all 3 recipes (soup, chilli, and stew) at the same time since the ingredients are similar! This will save you heaps of time and you’ll have lots to freeze in individual portions for later!

Curried Cabbage
Ingredients:
• 1 TBS coconut oil
• 3 carrots, thinly sliced
• 1 onion, chopped
• 1 pinch grated ginger
• 1 tsp sea salt
• 1 tsp pepper
• ½ tsp dried oregano
• ½ tsp cumin
• ½ tsp turmeric
• ½ head cabbage, shredded (or more if you have a large pan)
• optional: add in spinach or kale

Instructions:
1. Heat the coconut oil in a pan over medium heat
2. Cook the onions, carrot and ginger for 5 minutes
3. Stir in the salt, pepper, oregano, cumin, turmeric and cabbage and cook another 25-30 minutes
4. Add in spinach or kale at the end for another 5 minutes.

Super Fast Lentil Soup
Ingredients:
• 1 TBS avocado oil
• 1 medium onion, chopped
• 2 carrots, chopped
• 2 celery stalks (with the leaves!), chopped
• 1-2 garlic cloves, minced
• 4 cups chicken or vegetable broth (homemade is best or buy organic)
• 1 cup dry lentils
• S&P to taste
• Options: add curry powder and coconut milk for a creamy curry soup
Directions:
1. In a large saucepan, heat oil on medium. Add onions and sauté for 3 minutes.
2. Add onion, carrot, celery, and garlic, and cook for 3-5 minutes.
3. Add broth and lentils, bring to a boil, then simmer for 15 minutes
4. Season as desired
5. For a creamier soup, blend all of half of the soup.

Easy Beany Chili
Ingredients:
• 1 TBS avocado oil
• 2 small onions, chopped
• ½ celery stalk, chopped
• 4 carrots, chopped,
• 2 gloves garlic, minced
• 1 can diced tomatoes
• 1 can tomato paste
• 3 cans of beans (kidney, pinto, chickpeas, whatever you like!) rinsed thoroughly
• 2 TBS chilli powder
• 2 tsp cumin
• Cayenne powder to taste (if you like it spicier)
• S & P to taste

Instructions:
1. Heat oil in large pot over medium, add onions and cook until almost translucent
2. Add celery, carrots, garlic and stir fry for 5 minutes
3. Add canned tomatoes and tomato paste and simmer until carrots are tender
4. Add cans of beans and spices and simmer for another ten minutes

Sweet Potato Chicken Stew
Ingredients:
• 1 lb boneless chicken thighs, cubed
• 1 TBS avocado oil
• 2 small onions, chopped
• ½ celery stalk, chopped
• 4 carrots, chopped,
• 2 gloves garlic, minced
• 2 sweet potatoes, cubed
• 1 can diced tomatoes
• 1 can tomato paste
• 2 pears, cut in 2 cm cubes
• Optional: 1 cup chopped kale or spinach
• 1 can chickpeas, rinsed thoroughly
• 2 TBS chilli powder
• 2 tsp cinnamon
• Cayenne powder to taste (if you like it spicier)
• S & P to taste
Instructions:
1. Heat oil in large pot over medium, add onions and cook until almost translucent
2. Cook chicken in a separate pan until cooked thoroughly
3. Add celery, carrots, garlic and stir fry for 5 minutes
4. Add sweet potatoes, pears, canned tomatoes and tomato paste and simmer until veggies are tender
5. Add chicken, chickpeas, kale or spinach and spices and simmer for another ten minutes

Catch the segment here: http://ottawa.ctvnews.ca/video?clipId=800586&binId=1.1487308&playlistPageNum=1

Zany for Zucchini Fritters

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Zucchini Fritters

My garden is almost empty….except for a few zucchini! One plant=so many zucchini. I’ve had fun experimenting with ways to use these delicious babies up! I must admit that although the chocolate zucchini brownies might have been my favourite, these are a close 2nd! These are quick and easy to mix up, and are great cold in school lunches the next day.

Ingredients:
4 cups of grated zucchini
2/3 cup gluten free flour blend (or whole wheat flour)
2 eggs
1/3 cup chopped green onions
1-2 chopped garlic cloves (to taste)
1-2 tbsp nutritional yeast
Salt and pepper
Sprinkle of paprika (optional)

How you make them:
Grate the zucchini and let sit in a colander for 15-20 mins to allow the juice to drain. If not, the fritters will fall apart.
Sprinkle zucchini with the flour, and spices, mix in beaten eggs and onions. Should be the consistency of a thick pancake mix.
Heat avocado oil in a deep frying pan. Just enough to cover the bottom of the pan. Drop 1/3 cup of zucchini mix into oil. Let cook for 4 min or until golden brown, flip and cook another few mins.
Allow to cool, serve and Enjoy!

Jen Wright is the creator of this recipe, find out more about her here!

School Lunch Swaps on CTV Morning Live

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School lunches can be tough when you are trying get your kids to eat a bit better. Here we have some great alternatives to some of the lunch box regulars!

Rice Krispie Squares with a twist!

Ingredients:

Rice Krispie Cereal (approx. 6 cups)
1 Bag of marshmallows
2 Tbsp. of butter or coconut oil
1/3 cup chia seeds (white or ground ones hide better)
1/3 ground flax seeds
1/3 cup hemp hearts
Splash of vanilla
Handful of mini chocolate chips

Directions:
Melt the marshmallows and butter in a pot, slowly add the rice krispies to mixture. Once incorporated add the chia, flax and hemp seeds. Stir. Grease a 9×13” pan with coconut oil. Sprinkle in a few chocolate chips, give one last stir and place mixture into pan. A greased spatula or your fingers works well to keep the mixture from sticking. Allow to firm up, cut into squares and Enjoy!!
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Apple Slices with Cinnamon! All you need to do is cut up an apple to and sprinkle with cinnamon!

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Chummus or Chickpea Hummus

Ingredients:
1 can organic chick peas (drained and rinsed)
3 TBSP of unsweetened cocoa
2-3 TBSP of maple syrup or honey (to taste)
¼ tsp. celtic sea salt
½ tsp. of vanilla
¼ cup water or almond milk
Optional: coconut, mint, slivered almonds

Directions:
Place all the ingredients in your food processor or blender. Blend until smooth. Add water/milk a small amount at a time until desired consistency is reached.

Chocolate Chip Oatmeal Cookies with Chickpeas:

These are a great addition to your children’s lunch, they are quick to make, and are loaded with protein. This is very important for school age children as protein helps, with brain function, growth, energy and muscle
maintenance

Ingredients:
¾ cup of coconut palm sugar
¾ cup of butter
1 egg
2 tsp. of vanilla
1 can of chick peas 15 oz. (drained and rinsed)
2 cups of whole wheat flour or gluten free blend
½ cup oats
1 tsp. baking soda
¼ tsp. Himalayan salt
½ – ¾ cup of chocolate chips

How we do it:
Pre-heat oven to 350.
Mix butter and sugar in a bowl, beat in an egg. Add the vanilla.
Drain and rinse one can of chick peas, blend in your food processor until creamy.
Mix into sugar mixture. Add in flour, oats, baking soda and salt. Mix until a creamy batter is obtained.
Sprinkle in your chocolate chips and give one last stir. Place round balls approx. 1” in diameter on cookie sheet, you may have to flatten with a spoon, as they don’t spread very much.
Bake for 10-12 minutes, allow to cool and then Enjoy!!

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Watch the segment here:

http://ottawa.ctvnews.ca/video?clipId=723628&binId=1.1487308&playlistPageNum=1

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