Asparagus Soup

1 tbsp of coconut oil

3 green onions, sliced – fresh from the garden!

3 small red potatoes, cubed– organic preferred

¾ of a bunch of asparagus, cleaned, broken into pieces

1 quart of organic chicken broth

½ cup of water

 

Melt coconut oil in soup pot over medium heat

Saute onions in pot

Add red potatoes, chicken broth, and water, bring to boil

Add asparagus when potatoes almost tender.

Blend with hand blender, food processor or blender. I kept the tips out of the blender step (that’s why you see chunks in the soup pot!)

Enjoy!

asparagus 2aspargus 3asparagus 1

IVF – Your Diet Still Matters

More and more couples are having troubles getting pregnant and are turning to assisted reproductive technologies. These can include in vitro fertilization. Couples might think they don’t have to do much since the egg and the sperm will be joined together by the scientists. However, what these couples eat leading up to the IVF procedure can have an effect on the outcome.

In 2010, a study found that couples who ate a Mediterranean diet had more successful IVF procedures than those who ate a standard North American diet (SAD diet).

So what does a Mediterranean diet look like?

It is comprised mainly of fruits, vegetables, nuts, seeds, fish and some olive oil. It usually includes a bit of red wine but for those of you trying to get pregnant you as a couple should both avoid alcohol.

Eat less red meats, sweets, and dairy. Cut back on breads and bread products where possible. See the pretty picture below.

We are here to help. Your diet is just one of the many ways to improve your health before undergoing IVF treatments. There are more supplements and nutrients with scientific research to support their use before getting pregnant. Book at free 15 minute consult to discuss working together.

Mediterranean Diet

  • Source – Vujkovic M et al, 2010)
  • Image source – tasteofthemed.com

Yummy Parsnip Chips

I bought a few too many parsnips last week so I decided to try out some parsnip chips knowing I really like kale chips.

I used my new fancy vegetable peeler I got from a Pampered Chef party. It easily peels off thin layers perfect for chips. They were really good! They had a nice, sweet flavour with that satisfying crunch you need for late night snacking. Here is how I made them.

Parsnip Chips

Ingredients:

  • 1 Parsnip
  • Olive oil
  • Sea salt
  • Pepper
  1. Preheat oven to 350 degrees F.
  2. Take the first layer off of the parsnip with the peeler and discard. Then peel the rest of the parsnip onto a cookie sheet.
  3. Pour some olive oil and massage into the parsnip peels.
  4. Season with Salt and Pepper
  5. Cook about 20 minutes, tossing every 7 minutes or so. Cook until mostly browned and crispy.
  6. Make a heaping small bowl.

Mango Coconut Breakfast

Here’s what I made for breakfast last week.

breakfast

I had leftover brown basmati rice in the fridge as well as some cut up mango. I mixed it with shredding coconut and almond milk. Warmed it in a pot over the stove and voila!

Gluten-free, dairy-free, elimination diet friendly!

Gluten-free Quiche

I made this amazing quiche a few weeks ago when my dear friend Emma came to visit.

 

Home cooked gluten-free, lactose-free quiche.

Home cooked gluten-free, lactose-free quiche.

Potato crust quiche

For the Potato Crust:

  • 1/2 cup grated onion
  • 1 teaspoon salt
  • 1/4 cup unbleached all-purpose gluten-free flour (Bulk Barn)
  • 1 1/2 pounds potatoes, peeled

For the Filling:

  • 2 tablespoons olive oil
  • 2 1/2 cups (1 large) leek, sliced, washed, and drained
  • 4 cups sliced mushrooms
  • salt and pepper to taste
  • 1 cup grated fontina or Swiss cheese (optional – I didn’t use cheese to make it lactose free)
  • 5 large eggs
  • 1/2 cup milk (I used rice milk)
  • 1/4 teaspoon Worcestershire sauce

Preparation:

Preheat oven to 450°F. Grease a 9- or 10-inch deep-dish pie pan. Set up a strainer over a bowl.Grate the onions into the strainer, and drain for 10 minutes, pressing out the extra liquid.

When the onions are drained, transfer them to a bowl and combine them with the salt, thyme and flour.

Grate the potatoes into the strainer. Press out any extra liquid, then combine with the onion mixture, mixing to combine.

Pat the mixture into pie pan and up the sides. Bake for 25 minutes to let the steam escape.

After 25 minutes, brush the potatoes with oil, then bake for 15 minutes more, until the edges are golden brown. Remove from the oven and turn the oven temperature to 350°F.

While the crust is baking, heat the olive oil in a large skillet over medium-high heat. Add the leeks and mushrooms and cook until the leeks are wilted, and the mushrooms give up their liquid and it cooks away (you don’t want the vegetables to be juicy). Season with salt and pepper to taste.

Transfer the vegetables to the baked crust, and sprinkle the cheese evenly on top.

Whisk the eggs, milk and Worcestershire together, and pour slowly over the vegetables. Return the quiche to the oven and bake for another 25 to 30 minutes, until the centre is set. Remove from the oven and cool for 10 minutes before slicing. Serve warm.

I found the recipe at: http://gourmetfood.about.com/od/breakfastrecipe1/r/potatoquiche.htm

Gluten free granola bar recipe

granola bars

At last I have made a school friendly granola bar that I am happy to see my boy love.

Store bought granola bars tend to be filled with sugar and rarely don’t have wheat in them.  The gluten-free bars are often very high in sugar and mostly void of fibre.

Here is the recipe that I concocted to make some delicious ones at home.

  • 1 cup quick oats, 2/3 cup rolled oats
  • 1/4 cup sugar
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1/2 cup mini semi sweet chocolate chips
  • 1/2 cup hemp hearts
  • 1/2 cup raisins
  • 1 cup gluten free Rice Krispies
  • 1/3 cup oat flour
  • 6 Tbsp oil (olive or coconut)
  • 3 Tbsp honey
  • 2 tsp vanilla
  • 1/3 cup pumpkin seed butter, heated until smooth
  1. Pre heat the oven to 350 degrees.  Spray an 8×8 pan with oil then line it with parchment paper that hangs over all edges.
  2. In a large bowl, combine all of the dry ingredients.
  3. In a smaller bowl, combine the oil, honey, vanilla and heated pumpkin seed butter.
  4. Pour the wet ingredients into the dry ingredients and stir until well combined.
  5. Pour the mixture into the pan.  Use an oiled spatula or oiled waxed paper to press the mixture firmly into the pan.
  6. Bake for 30-40 minutes (until the edges just start to turn brown), remove and place on cooling rack.  Do not attempt to remove the granola bars or cut them until they are well cooled.  In fact, place them into the fridge or freezer for a few minutes to firm them up before cutting.
  7. These freeze really well.

Enjoy 🙂

Edit March 8/15: my son asked for granola bars that look like the Nature’s Path ones. They are not as thick as these. So I followed the recipe, but instead used a larger pan and cut the time down to 15 minutes. Worked like a charm!

 

Dr. Kerri