Category Archives: Recipes

Winter Detox

Often when I suggest a winter detox to patients, they cringe. It might be the thought of increasing cold foods like salads and smoothies when the weather just begs for soups and stews but either way, as I explain to them that simple things can be done without the intensity of a ‘detox diet’, I can see them instantly relax.

What I’m talking about are spices. Warming spices that can be added to the diet to help eliminate sludge and toxin build-up from our bodies. These spices in Chinese Medicine, when added to foods, warm the Spleen (which allows for optimal digestion) and help us absorb nutrients from our food better.

Think about fennel, cinnamon, ginger, cumin, turmeric and cracked black pepper. These spices are anti inflammatory AND boost the immune system while they detox. Add cinnamon to your oatmeal, turmeric to the water you use to make brown rice (you won’t even taste it…promise) and ginger to your smoothie. Below is one of my fave’s – the kids even love it!

juiceCarrot/Pineapple/Ginger Smoothie

* 2 organic carrots
* knob of organic ginger
* handful of chopped pineapple
* clean water to reach the consistency you desire

Blend and enjoy (this can be quite fibrous and you could strain through a cheesecloth if you wish although I say, the more fibre, the better!)

Stay Warm, ~ Dr.S

Bone Broth for Chicken Soup

Chilly is the word of the day. Fall is definitely my fave season but not necessarily when it comes with dampness – the kind that gets in your bones and won’t leave. I’ve had the luxury today to be able to be at home puttering; baking, organizing and chatting with some inspirational colleagues. And now, it’s lunch and all I can think of is making some bone broth for chicken soup – to warm my belly and boost my immune system.

I’m far from complicated in the kitchen and on days when I work in the afternoon, I love to pull out my slow cooker and get dinner started before lunch! Today I’ve gotten chicken bones from the butcher (just ask ahead and your local meat merchant can put them aside for you) and lemon…that’s it folks. Here’s the easiest bone broth ever!

Ingredients

  • chicken bones
  • juice of ½ lemon
  • filtered water

Place bones in slower cooker and cover by 2 inch with water. Add lemon juice (this is KEY – the acidity pulls out all the minerals our bodies need to stay healthy). Cook on low for 8-10 hrs or better yet up to 24hrs! The longer this simmers, the more nutrients are pulled into the liquid forming the broth. When times up, put liquid through a sieve (the bones will be very soft) and discard bones. Freeze broth or use in your favorite chicken soup recipe, as a water substitute for rice, to stir fry veggies or drink as a tea. The possibilities are endless and so healthful – Amazing for our bones, teeth, joints and immune systems!

Have you ever made bone broth before? What’s your favorite way to prepare it?

Stay tuned for my yummy chicken soup to beat cold and flu bugs and warm the soul.

Oh Coffee! How I love thee and loathe thee

Oh coffee. How I love thee and loathe thee. Somehow on these chilly mornings, 1 turns into 2 or 3 I end up having an upset tummy with the jitters. Queue coming across my new favorite herbal ‘coffee’. Sub in one of these babies for your café and prepare yourself for balanced and sustained energy without the negative side effects of coffee! This concoction looks like this;

Cinnamon Vanilla Herbal ‘Coffee’

  •  1 tbsp Dandy Blend (blend of chicory root, barley, rye and DANDILION – YUM! – easily found at large health food stores, inexpensive and tastes like coffee. I swear!)
  • 1 ¼ cup boiling water
  • ¼ cup coconut milk
  • skant 1 tbsp coconut oil
  • ½ tsp cinnamon
  • 1 tsp vanilla
  • coconut sugar/honey or sweetener of choice (no fake stuff here though please guys) to taste

Place all ingredients (minus the sweetener) in your blendtec or vitamix (an immersion blender works perfectly here too) and blend away! Pour into a large mug and sip!   Tip: feel free to adjust the dandy blend to your taste. Like a stronger coffee, use more. Prefer it weaker, use less.

~ Dr.S

Fall is Coming! Simple Carrot & Ginger Soup

Fall is coming! It’s the perfect time to amp up your family’s dinners to beat those flu bugs and keep everyone as healthy as possible. Try adding fresh organic ginger and/or garlic to your soups and stews – organic makes a difference here people. Trust me! You use less and get more of those bacteria and viral fighting components to stave off colds and flus. Tonight I’m making a super simple carrot and ginger soup…

  •  8-10 medium organic carrots (peeled and cut into rounds)
  • 1 small organic onionenough vegetable stock to cover the carrots/onions (my fave is GoBio Organic, Yeast Free Veggie Cubes)
  • knob of organic ginger

In large pot, cook onion and carrots until onion is translucent and carrots are tender crisp. Grate in ginger. Pour over veggie stock until all is covered by one inch of stock. Simmer 20 min. Immersion blender it and your all set.

ENJOY~     Dr.S.