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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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.

Should I Buy Organic? Find out on CTV Morning Live!

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Should I buy Organic?

The definition of a pesticide is “any substance used to kill, repel, or control certain forms of plant or animal life”. Pesticides on our food can affect the nervous system, disrupt hormones and cause cancer. It is best to choose organic produce as much as possible! The Environmental Working Group (www.ewg.org) puts out a list every year with the Dirty Dozen (the produce you should definitely buy organic) and the Clean Fifteen (the produce you don’t need to). Keep in mind that choosing organic is always the best for the overall environment, and when you can choose local!
• People who eat organic produce eat fewer pesticides!
• A recent study found that people who report they “often or always” buy organic produce had significantly less organophosphate insecticides in their urine samples, even though they reported eating 70 percent more servings of fruits and vegetables per day than adults reporting they “rarely or never” purchase organic produce
• Several long-term observational studies have indicated that organophosphate insecticides may impair children’s brain development.
• The pediatricians’ organization cited research that linked pesticide exposures in early life and “pediatric cancers, decreased cognitive function, and behavioral problems.”

EWG’s Shopper’s Guide to Pesticides in Produce
• Calculates that USDA tests found a total 165 different pesticides on thousands of fruit and vegetables samples examined in 2013.
• Pesticides persisted on fruits and vegetables tested by USDA, even when they were washed and, in some cases, peeled.

Dirty Dozen:image (1)
• EWG singles out produce with the highest pesticide loads for its Dirty Dozen™ list. Each of these foods tested positive a number of different pesticide residues and showed higher concentrations of pesticides than other produce items.
• Apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, imported snap peas and potatoes, plus Kale, collards and hot peppers
• 99 percent of apple samples, 98 percent of peaches, and 97 percent of nectarines tested positive for at least one pesticide residue.
• The average potato had more pesticides by weight than any other produce.
• A single grape sample and a sweet bell pepper sample contained 15 pesticides
• Single samples of cherry tomatoes, nectarines, peaches, imported snap peas and strawberries showed 13 different pesticides apiece.

The Clean Fifteen™
• EWG’s Clean Fifteen™ list of produce least likely to hold pesticide residues. Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticides on them.
• Avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes
• Avocados were the cleanest: only 1 percent of avocado samples showed any detectable pesticides.
• Some 89 percent of pineapples, 82 percent of kiwi, 80 percent of papayas, 88 percent of mango and 61 percent of cantaloupe had no residues.
• No single fruit sample from the Clean Fifteen™ tested positive for more than 4 types of pesticides
• Multiple pesticide residues are extremely rare on Clean Fifteen™ vegetables. Only 5.5 percent of Clean Fifteen samples had two or more pesticides.

See the full list at http://www.ewg.org/foodnews/

Veggie Wash Recipes
If you do purchase non-organic produce form the dirty dozen, to help wash them use the following fruit and veggie homemade wash recipes.

Wash Recipe 1
• 2 cups of cold tap water
• 1/4 cup of white vinegar
• 2 tablespoons lemon juice
Mix these ingredients well together and pour into a spray bottle. Squirt your produce 2-3 times, let it rest for two minutes on the produce and then rinse off with more tap water before consuming

Wash Recipe 2
• 1/2 cup water
• 1/2 cup vinegar
• 2 tablespoons salt
This mixture is more concentrated, and should be used as a half-hour soak for your dirty dozen fruits and veggies. The salt will help to draw out the bugs and the vinegar works to cleanse!

Watch the segment here: http://ottawa.ctvnews.ca/video?clipId=614670

Spring Cleaning for the body and lifestyle on CFRA!

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1. Start drinking water again or change you coffee filters to organic unbleached! Try adding fruit into your water!

2. Find out what’s in season and start buying those again now that things can grow. Or plant some of your own. Try this recipe out! https://cavennutrition.com/what-is-in-season-right-now/

3. Take a look in your pantry at processed foods. More things are available so why not get them. Get rid of anything that has been sitting around for weeks and months on end.

4. Go Meatless one night a week. This is easier on your digestive system!

5. Start to go outside again and get the Vitamin D which is important to keep your body running smoothly!

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