Caven Nutrition Group

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

caven nutrition group

Pumpkin EVERYTHING… Pumpkin Fudge!

by

Vegan Pumpkin Fudge

This fudge is the ultimate taste of fall, and a perfect treat to bring to thanksgiving dinner this week end. It is quick and easy, high in fibre and low in sugar.

Ingredients:

1 cup of coconut flour (sifted)
¼ cup of coconut palm sugar
1 can of pumpkin puree 15 oz (not the pumpkin pie filling)
Cinnamon to taste.

How to make it:

In a large bowl mix the flour, cinnamon and sugar.
Add the full can of pumpkin and mix together.
Transfer the mix to a lined dish. You can sprinkle a light dusting of cinnamon on top if you wish.
Place in the fridge to firm up, slice and enjoy.

photo 3-9

We’re going Bananas for these muffins, with No Added refined Sugar!

by

One of the challenges of Easter is the chocolate! Here is a simple one-bowl muffin recipe that you can make several batches of and bring to brunches, lunches and dinners! Bananas are great for digestion as they are source of dietary fibre, can improve your mood and well as help to regulate your sleeping patterns!

Ingredients
-5 Eggs (you can get away with 4, I did both times!)
-2 ripe bananas ( the riper the sweeter it is)
-¼ cup coconut oil or butter (softened)
-½ cup coconut flour
-1 tsp of cinnamon
-1/2 tsp of ginger
-1 tsp baking soda
-1 and a half 1/2 tsps vanilla (or grate an organic lemon if you wish you have a little lemon flavour)
-small amount of dairy free milk such as almond or coconut milk
-small handful of Krisda chocolate chips which are sweetened with Stevia

Instructions

Preheat oven to 375 degrees
Put all ingredients in medium sized bowl
Using strong whisk, wooden spoon or immersion blender, mix until smooth and well incorporated. If batter is too thick, add a little milk to thin it but don’t let it get too runny.
Put into greased muffin tins- I used dabs of coconut oil in each. Batter will be pretty thick.
Bake for 13-18 minutes until the middle can be poked with a toothpick or fork and it comes out clean!

IMAG3067-2

To stick or not to stick? Nonstick Pans vs Stainless Steel

by

Our clients often ask about cookware. Nonstick pans are supposed to help with the clean up of cooking our food saving time, but there are other options.
We try to always use stainless steel pans and add a little coconut oil to them or some water works well too.

Nonstick chemicals that are used in the inner lining of microwave popcorn bags and in nonstick pots and pans often contain perfluoroalkyl acids; also called PFOA or PFOS. You can link to some to a recent CTV segment where we discussed the PFOAs here

In order to avoid any chemicals in your cookware you can try using stainless steel.
Stainless steel pans can also have the same result was a nonstick pan and if you follow the trick cited in this article it can definitely help! It’s all about the temperature!


http://www.huffingtonpost.com/2015/01/16/why-food-sticks-to-pan_n_6480766.html?ncid=fcbklnkushpmg00000063

An Avocado a Day keeps the Doctor Away segment on CTV Morning Live

by

“An avocado a day will keep the doctor away!”

Avocado
Find out all the benefits of avocado on the segment today and see some awesome tasty recipes! Enjoy!

Health benefits of avocado

1. Monounsaturated fats- heart healthy, decrease cholesterol
2. High in Potassium (same as 2-3 bananas!)
3. Great source of Vitamin E, B vitamins and fibre
4. Delicious and add a creamy texture to recipes!

a. How to tell if they are ripe (not too mushy, stem falls off)
Will ripen in a paper bag or fruit bowl in a couple days if not ripe yet
Trick to keep them fresh in the fridge- store with red onion, and pit in if possible!

Ways to use:
Makes smoothies really creamy, in puddings, guacamoles, use as a spread on bread or a mayo!

Tip- can freeze ripe ones in an ice cube tray for future smoothies!

Recipes with Avocado

Here are some recipes for inspiration!

RECIPES

Tuna Salad

Ingredients:
– 1 can light chunk tuna
– 1 to 2 stalks celery
– 1 small onion
– 1 carrot shredded
– 1 avocado
– Salt and Pepper to taste

Directions:

Mix all ingredients together in a bowl and enjoy!

Guacamole

Ingredients
-3 medium avocados, halved
-1 lime, juiced
-1/3 cup red onion, minced
-1 to small clove garlic, minced
-1 to 2 tbsps chopped cilantro
-sea salt and peppercorns, to taste
-dash of cayenne pepper if desired

Directions:

Place the inside from the avocados in a medium bowl and slightly mash with a fork or a potato masher leaving some large chunks. Add lime juice, sea salt salt, peppercorns, cilantro, red onion, garlic and cayenne and mix thoroughly.

Tips:

1. You can add a tomato to this if you like, ensure to deseed so it not too mushy and mince then add it into the mix!
2. If you are serving this at a later time, a great tip to keep the guacamole from turning brown is by placing the pit in the bowl with the guacamole and cover.
3. Mix with store bought salsa as well for

Makes 2 cups.

Avocado Chocolate Pudding

Ingredients
-1 1/2 ripe avocados
-1 large ripe banana
-1/2 cup unsweetened cocoa or cacao powder
-1/2 cup salted creamy or crunchy peanut butter + more for topping
-1/2 cup sweetener of choice i.e. maple syrup, agave, date paste or honey if not vegan (amount will vary with preferred sweetness) or 1/4 Xylitol
-1/4 cup almond milk or other non-dairy milk (slightly more if using dates)

Directions:
Add all ingredients into a food processor and blend until creamy and smooth. Add more dairy-free milk to thin/help blend. Add more cocoa powder for a richer more dense chocolate flavor. Add more of the sweetener of choice to enhance sweetness if desired.Place into a large container and refrigerate for at least 30 minutes for the best cool creamy taste! Keep all leftovers refrigerated!

Chocolate Avocado Frosting

Ingredients
-2 ripe, Fresh Hass Avocados, peeled and seeded, diced
-1/2 cup dark unsweetened cocoa powder
-1 1/2 Tbsp. coconut sugar ground
-1/2 cup agave syrup or honey
-1/2 tsp. vanilla extract

Directions
Into a medium bowl sift together cocoa powder and coconut sugar.
Mash or puree avocados or place in blender then press through a sieve to remove green flecks if needed. Add to the bowl.
Add agave or honey and vanilla extract and whisk until smooth. Refrigerate. Once ready you can ice just about anything, cupcakes to bars to cookies!

Catch the segment here: http://ottawa.ctvnews.ca/video?clipId=562384&binId=1.1164511&playlistPageNum=1

CTV Morning Live – Easy & Delicious Ways of getting more Leafy Greens into your Diet!

by

Simple Ways to feed your Family more Greens!

You’ve heard it before, vegetables are arguably the most health-promoting food group. But statistics show that over 60% of Canadians are not consuming the recommended 5-7 servings per day. Eat your veggies, folks! Leafy greens, specifically, are nutritional powerhouses! Rich in vitamins, minerals, antioxidants, fiber, and water, leafy green vegetables some of the most nutrient dense foods on the planet.

Check out our segment on CTV Morning Live this morning!

Benefits of Leafy Greens
–        Chlorophyll, which helps to detoxify the liver, chelates heavy metals, and reduces inflammation in the body
–        Loaded with vitamins, minerals, and disease-fighting phytonutrients.
–        Fiber, important for weight loss, and helps control your hunger. Also lowers cholesterol and blood pressure, and helps to temper blood-sugar swings.
–        Rich sources of Potassium, important to balance sodium levels in the body and combat acidity.
–        Excellent source of folate, important of course for expecting Mamas. And since folate contributes to the production of serotonin, it helps to ward off depression and improve mood.
–        Rich source of calcium, which helps keep your teeth and bones strong and reduces your overall risk for osteoporosis.
–        Potent source of antioxidants like vitamin C, lutein, and zeaxanthin important for healthy vision and immune system. Vitamin C helps keeps your skin and hair healthy and beautiful.
–        A one-cup raw serving of any of the leafy greens has at least your daily requirement of vitamin K, with kale providing more than six times your needs, dandelion greens five times and Swiss chard about three and a half times.
–        High water content, keep you hydrated and contributes to beautiful skin and hair.

Nat_CTV_Oct24th

 

 

3 Creative Ways of Incorporating more Greens!

Instead of sticking with only salads, find creative ways of increasing your intake of leafy greens by adding them to simple recipes. If you or your kids refuse to eat greens, these recipes are a great place to start…you won’t even taste them!

 

Glorious Green Smoothie
This 5-minute smoothie is a perfect energizing breakfast or snack that even kids will love!

Ingredients:
1 banana
1 cup frozen organic berries
1 ½ cups Water or almond milk
2 cups fresh baby kale
1 tsp coconut oil
Option: Add vegan protein

Directions:
Simply combine ingredients in a high speed blender, and blend until smooth!

 

Green Hummus
Hide your greens in this calcium-rich hummus and share with you family for a healthy snack!

Ingredients:
2 cups canned organic chickpeas
1 cup green or red swiss chard
1 cup arugula
1/4 cup cilantro
1 tbsp tahini
1 clove garlic
¼ cup extra virgin olive oil
Juice of 1 lemon
1 tsp raw honey (optional)
Sea salt / cracked black pepper to taste

Directions:

  1. Wash and prepare greens.
  2. Roughly chop garlic clove.
  3. Combine ingredients in a food processor or high speed blender, and blend until smooth.

Tip: Make this recipe ahead and allow to sit in the fridge overnight for even better flavour!

 

Sensational Spinach Brownies
Spinach, that’s right! These brownies are loaded with leafy greens and still taste amazing!! 

Ingredients:Spinach Brownies
¾ cup raw cacao
1/2 cup coconut oil
1 1/2 cups coconut sugar
3/4 cups Gluten-free all-purpose flour
(I like Bob’s Red Mill Brand)
1/2 tsp sea salt
1/4 tsp baking soda
½ tsp xanthan gum
2 eggs
3 cups fresh spinach
2 tsp vanilla
1/2 cups pecans/walnuts (optional)
1/2 cup dark chocolate chips

Directions:

  1. Preheat oven to 350 degrees.
  2. Melt coconut oil in a small saucepan and blend with raw cacao; set aside and allow to cool slightly.
  3. Add coconut sugar to the cacao/oil mix and stir until combined.
  4. Blend eggs, vanilla and fresh spinach in a high speed blender.
  5. Add chocolate mixture to eggs/spinach mix and blend until smooth.
  6. In a medium size bowl, whisk together dry ingredients: GF flour, sea salt, xanthan gum, and baking soda.
  7. Add wet ingredients from the blender to the dry ingredients, and stir to combine.
  8. Stir in nuts and chocolate chips. Pour into 8×8 inch greased glass pan.
  9. Bake for 25 minutes. Allow to cool slightly; cut into squares and eat while warm or freeze for later.
  10. ENJOY!!

 

Brain Health on Roger’s Daytime Ottawa! Delicious Food to feed your Mind!

by

Grain Free Cereal

• 1/2 cup crushed raw, unsalted walnuts (or other nuts)

• 1/2 cup coconut flakes

• ½ cup fresh berries

• 2/3 cup almond or coconut milk

Instructions

Combine the ingredients in a bowl and enjoy.

Crustless Mini Quiche

Ingredients

• 2 large tomatoes
• 1 medium onion, chopped
• 2-3 cloves garlic, pressed or minced fine
• 1 or 2 TBS extra virgin olive oil
• 4-5 cups fresh chopped spinach
• 4 oz. goat cheese
• 8 omega 3 eggs
• 3/4 cup whole milk or coconut milk

Instructions

1. Preheat oven to 350F.

2. Chop tomatoes, and then sauté in a non-stick pan. Drain off most of the water. Now add the olive oil, onion, and garlic, and sauté for 2-3 minutes.

3. Place tomatoes, etc. in the bottom of a 10” pie plate or muffin tins to make mini quiches. Place the spinach on top of that, and then top with cheeses. Whisk eggs and milk and pour over everything.

4. Place in oven and bake 35 to 40 minutes.

Dill Salmon

• 1/2 cup raw pumpkin seeds
• 1 teaspoon dried dill
• 1 to 2 cloves of garlic
• 1 to 1 1/2 pounds salmon, raw

Directions

1. In a food processor, grind up the pumpkin seeds with the dill and garlic.
2. Coat a fillet and put a couple lemon slices on top.
3. Wrap in a parchment pouch.
Bake on a cookie sheet at 350 F. for approximately 20 minutes or until fully cooked as you like.

Anti-inflammatory Tea

• 1 cup water
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon ground ginger
• Splash of nut or soy milk
• Raw honey, to taste

Directions
In a small saucepan, bring water to boil. Add turmeric and ginger, reduce heat, and simmer for 10 minutes.
Stir in milk and strain tea into a cup. Add honey and enjoy!

© Caven Nutrition. All Rights Reserved.     Privacy Policy