Caven Nutrition Group

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

family nutrition

Zucchini Lasagna it such a delight!

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Zucchini Lasagna

Ok, so lasagna at my house has always been noodles and cheese, lots of cheese. But this year we are working on healthier choices and trying new things. We also had a zucchini plant gone wild….so many zucchini! So we’ve put it in everything, muffins, brownies, smoothies, cookies, roasted veggies, sauces and now, LASGANA. And let me tell you it was AMAZING! Everyone loved it. My husband even preferred it to the pasta version. And the best part was no stuffed, full feeling after eating a piece, or two!!

This is how you do it:

Needed

-1 large zucchini, or 2 medium ones

Meat Sauce: (Here is the meat sauce I use)
1 pound of ground beef, browned.
½ onion sauté with ground beef
½ cup celery
1 carrot grated
1 can diced tomatoes
1 can organic tomato sauce.
1 clove of fresh garlic
1 tsp. chili powder
½ tsp. oregano, and basil.
Simmer all ingredients in a pot until celery is soft.

Spices
Nutritional yeast * can be found at bulk barn or a health food store)
Garlic Powder
Salt and Pepper
Mozzarella Cheese (yes, we still used some cheese on the top layer. Baby Steps)

Grease a 9×13 Lasagna Pan. Using a mandolin or a sharp knife cut your zucchini lengthwise into approx. ¼” thickness.
Start with a layer of meat sauce then layer zucchini on top. Sprinkle zucchini with nutritional yeast, garlic salt and salt and pepper. Repeat this process until you run out of zucchini. Cover with mozzarella cheese and bake in oven for 35-40 mins at 350. (Or until fork goes through easily). Enjoy!

Lasagna

It’s Apple Season! Here’s a delicious way to get your apple for the day.

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Autumn Apple Raspberry Crisp

Gluten free and so delicious, this recipe will be the perfect thing to greet your guests as they walk in the door this Fall! Your grandma was right when she said “An apple a day keeps the doctor away”.  Apples are an excellent source of Vitamin C, B vitamins, and dietary fiber.

Serves 8

Ingredients:

6 apples (Macintosh, Delicious, Pink Lady, Gala)
1 cup fresh or frozen raspberries
1 tbsp lemon juice
1 tsp lemon zest (optional)
2 tbsp pure maple syrup
2 tsp tapioca or arrowroot starch
1 cup gluten free rolled oats or quinoa flakes
1/4 cup sorghum flour (or brown rice flour)
1 cup coconut sugar
2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp sea salt
3/4 cup organic coconut oil

Directions:

  1. Preheat the oven to 350ºF. Grease the bottom and sides of an 8×11-inch gratin or baking dish with coconut oil. Set aside.
  2. Peel and core the apples. Slice them and toss into a bowl with the raspberries. Sprinkle with lemon juice and toss to coat. Add the maple syrup and lemon zest and stir. Dust with tapioca starch and stir again to coat the slices. Pour mixture into the prepared baking dish.
  3. In a mixing bowl, combine the oats or quinoa flakes, flour, coconut sugar, cinnamon, ginger, and sea salt and whisk to blend. Add the coconut oil in pieces and using a whisk or a pastry cutter, cut the coconut oil into the flour blend until you have an even, sandy mixture.
  4. Spoon the mixture over the fruit.
  5. Bake in the center of a pre-heated oven for about 45 minutes or until the apples are fork tender and the sides of the crisp are bubbling.  (And your house will smell AMAZING FYI!)
  6. Allow the crisp to cool before serving, though slightly warm it is luscious.

 

Recipe by Natasha Onley, Nutritionist & Wellness Chef

Natasha specializes in Family Nutrition, bringing passion into your kitchen by sharing how to nourish your family with wholesome, nutritious foods while addressing all of your health needs. With a special interest in pediatric nutrition, Natasha believes first and foremost in preventative care from birth into adulthood. Call us to schedule an appointment or learn more today!

Fall into healthy baking with a recipe from our new Family Nutritionist & Wellness Chef , Natasha Onley!

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Fall is a lovely time for baking and our new Family Nutritionist and Wellness Chef, Natasha Onley has a delicious recipes we would like to share with you!

NatashaKitchen
Learn more about Natasha here: https://cavennutrition.com/nutritionists/natasha-onley/

Did you know?

Pumpkin is not only delicious, but is loaded with fiber, phytonutrients, and energizing minerals. A great source of vitamin A, C, and E, pumpkin is a storehouse for many potent antioxidants.
Use in a variety of recipes from muffins to healthy pancakes to adding a scoop to your smoothie for added flavour and nutrition!

Pumpkin + Chia Muffins

With the arrival of autumn, these moist, delicious muffins are a perfect healthy treat for the whole family to enjoy. Store a batch in the freezer for school snacks, afternoon tea, or a weekend dessert with friends.
Makes 12 scrumptious Gluten & Dairy Free muffins.

Ingredients:

¾ cup Coconut Sugar
½ cup Coconut Oil, melted
2 Organic Eggs
1 ¼ cups Pumpkin Puree
1 tbsp Chia Seeds
1 tsp vanilla extract
1 cup Gluten Free All Purpose Baking Flour (I like Bob’s Red Mill Brand)
2 tsp Ground Cinnamon
1 tsp Ground Ginger
1 tsp Ground Cardamom
1/4 tsp Sea Salt
1 tsp Baking Soda

Directions:

1. Preheat oven to 350°F. Grease muffin tin or prepare paper cups.
2. Mix coconut sugar, oil, eggs, chia seeds, and pumpkin puree well with a whisk until fully combined.
3. Combine dry ingredients: flour, spices, baking soda and salt. Add dry ingredients to pumpkin mixture and mix by hand until fully combined, about 30 seconds.
4. Spoon into muffin tins and bake for 30 minutes or until inserted toothpick comes out clean. Cool for 5 minutes in the pan and then turn out onto a rack to cool completely.
5. Enjoy every bite with a friend!

muffin pic

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