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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Hot times in Ottawa call for Summer Treats! Watch the appearance on CTV Morning LIVE!

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Feeling Hot? Here are 4, better for you summer treats to cool right down! Link to CTV below!

Banana Chocolate Ice Cream

Ingredients

• 4 Large ripe bananas * (peeled, cut up and frozen do this before!)
• 2 TBSP cocoa
• 2 TBSP of Peanut Butter

Instructions
1. Peel bananas and slice into pieces or break them up into large pieces. Arrange banana slices in a single layer on a large plate or baking sheet. Freeze for 1-2 hours.
2. Place the banana slices in a food processor or powerful blender. Puree the banana scraping down the bowl as needed. Puree until the mixture is creamy and smooth. Add the peanut butter and cocoa and puree to combine. Serve immediately for soft-serve like consistency. If you prefer harder ice cream, place in the freezer for a few hours and then serve.
*Note-if you have a hard time creating a creamy consistency, you can add 1-2 tablespoons of milk to help puree the banana slices. Make sure you use a powerful food processor or blender!

Fudgesicles

Ingredients
• 2 avocados

• 2 tbsp coconut oil

• 1/3 cup honey or maple syrup

• 3 dates

• ½ cup cacao powder

• 2 tsp vanilla

• ½ cup almond milk or coconut milk

Instructions
1. Soak dates for 10-15 minutes in warm water. Chop.

2. Add all ingredients in a food processor and blend until smooth, 2-3 minutes. If needed, add additional milk to reach desired consistency.
3. Pour into moulds and freeze for 3 to 24 hours!

Choco Avocado Pops

Raspberry Greek Yogourt Pops

Ingredients

• 1 cup plain greek yogurt
• 1 cup raspberries
• 1 tsp cinnamon
• 1 tsp vanilla,
• 1 stevia or honey to taste,

Directions: Pour mixture into Popsicle molds, freeze for 3 hours and enjoy!

Coconut Whipped Cream

Ingredients

• 1 can of unsweetened organic coconut milk chilled
• 1 tablespoon pure maple syrup or honey
• ½ teaspoon vanilla extract

Instructions

1. Chill the can of coconut milk overnight.
2. Removed the can from the fridge and flip it upside down
3. The liquid coconut milk will be at the top of the can, so open it on the other end, and pour it out and use it in smoothies for later.
4. You will then be left with the hardened coconut cream take this and place into a bowl (a chilled one preferably) then whip with a stand mixer or use a hand mixer.
5. Add vanilla extract, and your honey or maple syrup and whip again.
6. Mix with strawberries or other fruit for a whipped cream that is a delight!

Note: Leftover coconut cream can be stored in a sealed container for at least a week if not longer!

Watch the whole video here!

http://ottawa.ctvnews.ca/video?clipId=388171&binId=1.1164511&playlistPageNum=1

What is in season right now?

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Gus? No it’s Asparagus!

Asparagus is in season right now. It also makes some people’s pee smell funny. Why is that you ask? It’s the chemicals that are broken down during digestion of the asparagus and it being part of the thiol family is the reason for that sulfurous odour. If you can handle that, you can reap the benefits of:

• improved digestion
• heart and bone health promotion
• fetal health if you are pregnant!

So get cooking folks!

Ingredients

• 1 lb asparagus spears (thick spears are best for roasting)
• 1-2 Tbsp olive oil
• 2 cloves garlic, minced
• Kosher Salt
• Freshly grated black pepper
• Lemon juice

METHOD

1 Preheat oven to 400°F. Rinse clean the asparagus. Break or cut the tough ends off of the asparagus as they are too tough to eat.

2 Lay the asparagus spears out in a single layer in a baking dish or pan. Drizzle olive oil over the spears, roll the asparagus back and forth until they are all covered with a thin layer of olive oil. (You can also put them in Ziploc bag and shake it up) Sprinkle with minced garlic, salt, and pepper. Rub over the asparagus so that they are evenly distributed.

3 Place pan in oven and cook for approximately 8-10 minutes, or until they can be pierced with a fork. Depending on how thick your spears are this can change the time needed to cook. Drizzle with a little fresh lemon juice before serving.

Nutritionist Ottawa Recipes

Chase the Rainy Day Blues away with this delicious Matcha Cocoa Latte

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It’s raining today but do not let it get you down!
Check out this recipe for a Matcha Cocoa Latte! It’s so delicious!

Matcha Cocoa Latte

Ingredients

-1 cup almond or coconut milk
-½ cup water ( or coffee)
-1 heaping Tbsp of Matcha Cacao blend (if you don’t have this product you can add 1 tsp matcha and cacao powder)
-2-4 drops Stevia if extra sweetness is needed (Matcha Cacao is already sweetened with raw coconut nectar so check your labels before adding sweetness)

Matcha Cacao Coffee Latte
This option is for those coffee lovers who still want that coffee flavor…
The only difference is to add 1/2 cup fresh brewed coffee instead of the water.

Directions:
Place all of the ingredients in a blender and blend for 5-10 seconds.
Pour the blended mix in a sauce pan and whisk over high heat.
Before it comes to a boil remove from heat and pour into a large tea mug and enjoy

matcha cocoa latte

Make your Neighbourhood Shawarma Spot Jealous

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Ottawa loves their shawarmas and we do too! So check out this marinade for authentic shawarma chicken and tabouli that will make your neighbourhood shawarma spot jealous! Enjoy!!

Chicken Marinade


Shawarma Time!
Ingredients:

• 3 boneless skinless chicken breasts

• 3 tbsp of chilli powder

• 3 tbsp dried parsley

• 1/4 cup of chopped white onion or shallot
• 1/4 to 1/2 cup of olive oil(since this marinade is mostly dry, you might need to add more to spread it around as much as possible)

• 1/4 of lemon juice

• 4 garlic cloves, crushed(left whole just slightly mashed to infuse marinade)

• 3 tbsp of Herbamare (if you haven’t already tried this already, you have to! It’s an organic salt, herb and veggie mixture that adds amazing flavour to any dish)
* see below!
• 2 tbsp of cinnamon
• 
2 tbsp of paprika
• 
2 tbsp of pepper

• 3-4 tbsp of cumin

• 4 tbsp of mustard powder

Method: 
Place whole chicken breasts in a freezer ziplock bag or glass Tupperware container. Pour marinade on top, mix throughly. Marinate for 2-3 hours minimum. I grilled mine on the BBQ but you can pan fry in olive oil or bake with this marinade. Slice chicken for salad or make a shawarma with whole wheat pita bread and top with hummus veggies and your favourite toppings. If you have a George Forman, grill your shawarma for a few minutes before eating and voila! Restaurant style shawarma! Enjoy!!

Tabouli recipe
tabouli

Ingredients:
• 1 head of curly parsley, chopped

• 1 white onion, finely chopped
• 
4-6 large tomatoes, chopped

• 1/2 cup of quinoa, cooked and cooled
• 
1-2 lemons(more if you like more acidity, lemon also helps cut the strength of the raw onion)

• 1/2 cup of olive oil

• 3 tbsp of a Herbamare * See below

Method:
 This recipe is quite easy and so delicious! I replaced the cracked wheat for quinoa to make it gluten free and add more protein. Chop all veggies, mix together with quinoa in a salad bowl, drizzle with olive oil, lemon, and Herbamare. That’s it! Keep cool until ready to eat!

*Herbamere can be bought here http://herbamare.us

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