Caven Nutrition Group

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

holiday recipes

5 Tips To Beat Bloat This Holiday Weekend

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5 Tips To Beat Bloat This Holiday Weekend

If you’ve ever felt bloated after a meal then you know how unbelievably uncomfortable it is! Your pants may suddenly feel tighter, you may feel restricted in your shirt, you might feel heavier, slower and like you need to hit the couch for a snooze.
The reason for bloating varies from person to person but keeping these 5 helpful tips in mind may help to beat bloat this holiday weekend!

1. Chew your food! Digestion starts in the mouth and chewing signals your glands to produce saliva, which contains enzymes that start breaking down food before it reaches your stomach. Food entering the stomach prematurely can contribute to that unwanted overly-full feeling (some might say “stuffed”) and put unnecessary stress on your digestive system.

2. Stay hydrated. Water, along with ‘digestive juices’ in the stomach (stomach acid and digestive enzymes) help to break food down further. When your digestive system has all the tools that it needs to work optimally, you’ll feel satisfied and comfortable after a meal.

3. Pay attention to hunger cues. Are you hungry? Or, are you bored? Eating out of boredom and/or mindless snacking can cause bloating, unwanted weight gain and contribute to unbalanced blood sugar which can lead to excessive cravings.

4. Avoid possible allergens or intolerances. Food allergens or intolerances can really disrupt digestion and cause many symptoms like: bloating, cramping, brain fog, headache, irregular bowel movements and more. If you suspect that you may have a food allergy or intolerance, it’s best to contact a Nutritionist to investigate further.

5. Make sure you’re pooping! Poop is a normal part of everyday life. Yes, that’s right – every single day! Poop is a great indicator of overall health and ideally, your body should be excreting waste once a day. If you aren’t pooping regularly, it’s essential to find out why.

While it might seem like bloating is just a side effect of eating too much, it can actually be a sign of digestive distress and it’s best to seek guidance from a Nutritionist to find out more!

Natural Food Pantry Ladies Night Recipes

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Enjoy these Holiday themed recipes this season!

Pomegranate Chicken & Squash Perfection

INGREDIENTS:
1/4 cup pomegranate juice
1/4 cup gluten free tamari
1 tbsp thai chili powder
1 tbsp green peppercorn
½ cup lemongrass (can use tea if cannot get it fresh)
1 tsp turmeric
1 tsp dried coriander
1 inch piece fresh ginger peeled + grated
1 clove garlic minced or grated
2 pounds boneless skinless chicken breasts or thighs
1 acorn or buttercup squash seeded sliced into half rounds 1 tablespoon avocado oil
1 tablespoon honey
kosher salt + pepper
arils from 1 pomegranate

HOW TO:
Preheat the oven to 425 degrees F.
Make the pomegranate sticky glaze. In a medium bowl, combine pomegranate juice, tamari, chili powder, peppercorn, lemongrass, turmeric, ginger and garlic.
Place the chicken and squash on a parchment lined baking sheet with the chicken at one end and the squash at another. Toss the chicken with half of the pomegranate sticky sauce, reserving the rest for serving. Toss the squash with avocado oil, honey, salt and pepper.
Transfer to the oven and bake for 20-25 minutes or until the chicken is cooked through and the squash is tender. Halfway through cooking, Rotate the pan and spoon any sauce that has settled on the bottom of the pan over the chicken.
Remove from the oven and sprinkle the pomegranate arils over the chicken. Serve the chicken and squash over a bowl of cauliflower rice, drizzled with the remaining reserved pomegranate sticky sauce. Garnish with pomegranate arils.

Cool Coconut Stuffed Dates

INGREDIENTS:
1/2 cup unsweetened shredded coconut (plus extra for topping)
2 tablespoons Coconut oil, melted
2 tablespoons raw honey
Pinch of sea salt or pink Himalayan salt
¼ tsp vanilla extract
About 20 large very soft Medjool dates
2 dark chocolate bars (70% cacao or higher – approximately 85g in size each)

HOW TO:
In the bowl of a food processor or mix together by hand (for more texture) combine the shredded coconut, coconut oil, honey, pinch of salt and vanilla bean. Process until a smooth paste is formed, set aside.
Cut the dates in half lengthwise on one side and remove the pit.
Stuff a small amount of coconut mixture in each date and press to close.
Place stuffed dates in the freezer to firm for 15-20 minutes.
Melt chocolate in a double boiler or saucepan, stirring constantly to make sure it does not burn.
Dip the cold dates in the melted chocolate. Roll each to cover completely and then lift out with a fork letting the excess chocolate drip off before placing on a parchment lined baking sheet.
Sprinkle extra shredded coconut on top of each chocolate covered date as you go. Place the finished dates in the refrigerator to firm.
Serve cold or bring to room temperature for 10 minutes before serving for a softer bite.

Peppermint Frother Fun
INGREDIENTS:
1 cup unsweetened coconut milk (or preferred unsweetened nut milk)
2 tablespoons cacao powder
1 teaspoon peppermint extract (add 1/4 teaspoon at a time to taste)
1-3 teaspoons maple syrup, honey, or other sweetener to taste (optional)
dark chocolate shavings, for garnish
HOW TO:
In a small saucepan, heat the milk, cacao powder, peppermint extract and maple syrup or honey (optional, depending how sweet you want it). Once it is heated and lightly frothy, add the espresso or coffee, and stir to combine. At this point you can use an immersion blender or high-speed blender to add more frothiness. Top with coconut whipped cream and/or lots of chocolate shavings (optional).

Gleeful Gingerbread Frother

INGREDIENTS:
1 cup unsweetened coconut milk or preferred unsweetened nut milk
1/2 tablespoon Coconut Secret Raw Coconut Nectar
1/4 teaspoon ginger
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon all-spice or ground cloves
1 teaspoon vanilla
1-3 teaspoons maple syrup, honey, or other sweetener to taste (optional)
extra cinnamon for garnish

HOW TO:
In a small saucepan, heat the milk, coconut nectar, spices, vanilla, and maple syrup. Once it is heated and lightly frothy. At this point you can use an immersion blender or high-speed blender to add more frothiness.Top with coconut whipped cream and/or a sprinkle of cinnamon.

Wondering what to do with Holiday leftovers? We have got you covered!

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The holidays often leave us with extra food items and we have some awesome suggestions about what to do with them all!

Chicken/ Turkey Soup in the Slow Cooker:

Using the bones from your roasted chicken or turkey. Put the bones in slow cooker with enough water to half fill the slow cooker. Allow to cook on low over night. Remove bones and strain liquid, putting the broth back into the slow cooker. Take any small pieces of chicken and put in the slow cooker. This recipe is great for cleaning out your fridge, you can use most vegetables.

Add the following:
• Diced onion
• Celery
• Carrots, turnip, parsnips
• Corn
• Potatoes
• Small pieces of kale or spinach if you have it.
• 2-3 cloves garlic, diced.

Allow to cook until vegetables are soft. Season to taste with:
• Salt and pepper
• Poultry seasoning
• Thyme
• Celery salt
You can add a box or organic chicken broth if more liquid is needed. You may also add a can of diced tomatoes.
Cook rice or pasta separately and add when serving. If you add it to the soup it will go mushy.

Ham Roll-Ups:
1. Take leftover ham and pulse for a few seconds in a food processor until it looks crumbly.
2. Add a tsp. of mayonnaise and mustard until mixture sticks together.
3. Add a diced dill pickle.
4. Add some grated cheese.
5. Mix together
6. Add mixture to a round tortilla, and spread until covered.
7. Roll the wrap into a roll, then cut in 1” sections.
8. Store in the fridge, perfect for snacks, lunches or to take to a holiday party.

Chocolate Cookie Dough Bean Dip:

Yes, another bean dip! But why not, when it tastes likes cookie dough!! I’m not kidding, and it’s good for you. Full of fibre and protein, you don’t have to feel guilty indulging in this treat.

Ingredients:
1 can of white beans (chick peas may also be used)
¼ cup maple syrup
1/3 cup cashew butter (or any nut butter)
1 tsp. vanilla
1/8 tsp. Himalayan salt
2 tbsp. of oats (optional)
1 mini tobelerone bar or 1/3 cup mini chocolate chips

How we do it:
1. In a food processor or blender add one can of drained white beans.
2. Add ¼ cup of maple syrup, cashew butter and vanilla
3. Mix until smooth
4. Add in salt and oats, mix again.
5. If using a chocolate bar, add to blender and pulse until pieces are broken up. If using mini chips, simply stir in afterwards.
6. Spread onto plain cookies of your choice, or as always eat right off the spoon!

Crustless Quiche:
This is the perfect brunch addition, or a quick and easy dinner served with a salad!

Ingredients:
8-10 eggs
½ cup milk
Diced onions
Chunks of feta cheese
Veggies of your choice (kale, broccoli, peppers, tomatoes)
2 tbsp. of nutritional yeast
1 crushed garlic clove
Salt and pepper to taste.

How we do it:
1. Add eggs, milk, nutritional yeast, and diced onions to a bowl and mix.
2. Add the mixture to a buttered pan 9×13 approx.
3. Sprinkle the mixture with the veggies of your choice.
4. Bake at 350 for approx. 30 mins or until the centre in baked through.

Catch the segment here: http://ottawa.ctvnews.ca/video?clipId=778107&binId=1.1487308&playlistPageNum=1

On the 7th day of Christmas…..Some Healthy Holiday Sides! Who needs mushy peas and mashed potatoes!?

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Four Festive Sides for your Holiday Dinner Parties

 If you’re looking to impress your dinner guests this season, try these fabulous sides that are not only mouth-watering but also surprisingly nutritious!

 

Cranberry Almond Brussel Sprouts
Roasting Brussels sprouts brings out their nutty flavour!

Ingredients:
1 pound Brussels sprouts, trimmed and halved lengthwiseCran Almond Brussel Sprouts
2 tablespoons extra-virgin olive oil
1/2 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1 cup dried cranberries
½ cup toasted almonds

Directions:

  1. Preheat oven to 400°F.
  2. Toss Brussels sprouts with oil, salt and pepper on a rimmed baking sheet and roast, stirring once or twice, until deep golden brown, crisp outside and tender inside, 30 to 35 minutes.The leaves that are loose will be especially brown and crispy.
  3. During the last 5 minutes of roasting, add 1 cup dried cranberries and 1/4 cup pecan pieces. Stir well and continue roasting until Brussels sprouts are tender.
  4. Transfer to a bowl and serve.

 

Orange Maple Sweet Potatoes

This sweet and sumptuous side will leave your guests asking for more!

Ingredients:
2 pounds small sweet potatoes (about 5), peeled and cut lengthwise into 1-inch wedgesSweet potato
1 tbsp coconut oil
Sea salt and freshly ground black pepper
2 tbsp pure maple syrup
1/2 teaspoon finely grated orange zest

Directions:

  1. Preheat the oven to 375 degrees F.
  2. Toss the sweet potatoes on a large, foil-lined rimmed baking sheet with the oil, maple syrup, and orange zest; season, to taste, with salt and pepper.
  3. Roast the potatoes for 40 minutes.

 

Roasted Beet & Kale Salad
A powerhouse of antioxidants and flavour, this salad will “beet” most other dishes at your holiday potluck!

Ingredients:
1 head of lacinato kale, stemmed and finely choppedKale
2 large red beets
1 cup raw fennel, sliced thin
1 cup pomegranate seeds
1/2 cup raw pecans, chopped
1/2 cup raw sunflower seeds
Dressing:
1 Tbsp. apple cider vinegar
2 Tbsp. olive oil
1/4 tsp. stoneground mustard
1/2 Tbsp. maple syrup
1/2 tsp. dried dill
Sea salt and black pepper to taste

Directions:
1. Preheat oven to 425°F.
2. Wash beets and slice the tops and bottoms off. Place them in aluminum foil, wrap and place on a baking sheet.
3. Roast the beets for 45 – 60 minutes or until the beets can be easily pierced with a fork.
4. When the beets are cool enough to handle peel the skins off with a pairing knife or using your fingers.
5. Chop beets into small cubes or slice into matchstick sized pieces.
6. Wash and strip kale and finely chiffonade. Add kale to a large bowl and massage with your hands until the kale begins to wilt slightly.
7. Add all salad ingredients to a large bowl and mix to combine.
8. Whisk all ingredients for dressing in a small bowl. Alternatively you can add all the ingredients to a mason jar and shake vigorously.

 

Killer Curry Quinoa Salad
Killer indeed! If you’re a fan of protein-rich quinoa and some Indian flare, you will love this delicious bowl of goodness and so will your hungry guests!

Ingredients:Curry Quinoa Salad
1 cup quinoa
1 ½ cups water or veggie broth
½ tsp coriander
½ tsp paprika
½ tsp turmeric
1 tsp cumin
½ tsp sea salt
1/3 cup fresh cilantro, finely chopped
¼ cup green onion, finely chopped
½ red pepper, finely diced
½ cup mango, finely diced
1 can black beans
2 lemons, zest and juice
¼ cup organic olive oil
Dash of pepper

Directions:

1. Bring water/broth to a boil. Add quinoa, sea salt and the four spices to the water. Stir and cook for 10-15 minutes until all the water is absorbed. Fluff with a fork, spread on a large baking sheet and let cool in the fridge completely.
2. In the meantime, finely chop the cilantro, green onion, red pepper, and mango; set aside.
3. Start getting excited, because this is going to be yummy!
4. In a bowl, whisk together lemon zest, lemon juice, and olive oil.
5. Place cooled quinoa in a large salad bowl, add all ingredients together. Toss to combine and season with additional sea salt and pepper. This dish is even better when it has marinated overnight!

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