Lentils with Kale, Beets, Asparagus, Goat Cheese, and Pecans, with Maple Dijon Dressing

Lentils with Kale, Beets, Asparagus, Goat Cheese, and Pecans, with Maple Dijon Dressing 

 

Ingredients;

• 1 cup dry green lentils
• 2 cups water
• 1 large beet, chopped in to bite size pieces
• 1 cup asparagus, chopped in to bite size pieces
• 4 cups kale, torn in to pieces, and loosely packed in measuring cups
• 1/4 cup pecans, chopped in to pieces
• 1/4 cup soft goat cheese, torn in to pieces

 

Dressing;

• 2 Tbsp. extra virgin olive oil
• 2 Tbsp. apple cider vinegar
• 2 Tbsp. pure maple syrup
• 1 tsp. old fashioned Dijon mustard (the grainy kind)

 

Directions;

• Bring lentils and water (with a couple twists of salt) to boil, cover and turn down heat to simmer for about 30 minutes, until cooked and water is evaporated.
• Bring the beets to a boil in about an inch of water, cover and turn down the heat to simmer for about 15 minutes, until cooked.
• Sautee with asparagus in a pan with oil or butter until slightly browned.
• When all of the above is cooked, add the beets and asparagus to the lentils.
• Add the kale to a large bowl and massage the kale with wet hands to soften.
• Add the lentil/vegetable mix to the kale, mix well. The kale should wilt and soften more with the hot lentils/veg mixed.
• Make up the dressing, and mix well.
• Add the dressing to bowl of all the other ingredients and mix well.
• Top with the pecans and crumbled goat cheese.

Makes about 4-6 servings. Serve warm or cold.

 

 



My Road Trip and Healthy Travel Trips

My Road Trip and Healthy Travel Trips

Earlier this week Jason (my boyfriend) and I took a road trip to Southern BC for 3 days to go snowboarding. We do quite a bit of travelling around Western Canada, but this was an area I had never been before. We drove to Fernie, BC, making quite a few stops to sight see. 

As much as I love travel, it can really put a damper on the experience if I'm not feeling like my self. Not eating as healthy as usual, not moving for long periods of time, and the two can often result in constipation and feeling ill.. all these reasons can be distracting from your trip. Jet lag can also be an issue for longer trips and time changes. Preparation is key to feeling your best and making the most of your trip. Here is how I prepared for mine and what I brought with me;

 

Preparation;

• Bring a cooler
• If you are staying in a hotel, try to have a mini fridge, microwave, and kettle (or coffee pot, you can boil water in there too).
• Pack with you any dishes or cutlery you might need.
• Look in to the place(s) you are travelling to. If you are eating out seek out restaurants and cafes that offer healthy options. Look in to outdoor activities, yoga studios, or gym facilities, if you prefer.
• Stretch your legs every chance you get while travelling. If you stop for gas, coffee, or see something interesting to check out, get out and walk around/stretch.
• Bring magnesium citrate, just in case constipation occurs. It also helps with muscle aches and cramps.

Stay Hydrated;

Bring a water bottle and decaf tea bags.

 

Pack Healthy Snack and Meals;

If you have a little cooler that you can bring, it gives you many options!

Here is what I brought with us for this trip;

• Trail mix
• Fresh fruit; Apples, Bananas, and strawberries
• Fresh veggies (carrots, broccoli, and cauliflower) with hummus
• Olives
• Left overs from the night (I made THIS stir-fry, but with broccoli instead of Brussels)
• Cans of Amie's soups
• Banana Date and Walnut muffins
• Berries with plain yogurt and Qia
• Healthy cereal and almond milk
• Protein Bars

 

 

... and some photos from our trip :)

 

A stop to see a tree that is over 100 years old in Crowsnest Pass.

 

Another stop in Crowsnest Pass with an old mining building some ruins.

Town of Fernie.

The last day we went to Castle Mountain.

Castle Mountain, minutes after this picture we got pelted on with hail.

 

 

 

 

Sweet Potato Fries

I made these fries two days in a row, that's how good they are! French fries are one of my junk food "guilty pleasures".. and pizza and chocolate too. I have no guilt though because A) I don't believe in deprivation and treating yourself once in a while is totally okay and healthy.. and B) I have mastered how to make them taste amazing and still be nutritious for you :)

 

 

Sweet Potato Fries

Ingredients;

• 1.5 lbs. sweet potatoes
• 1 tsp. paprika
• 1/2 tsp. garlic powder
• 1/2 tsp. Himalayan pink salt
• Avocado Oil

 

Directions;

• Preheat over to 400 Fahrenheit.
• Slice potatoes, length wise.
• Spread the sliced potatoes on a baking sheet. Drizzle avocado oil over potatoes and mix until completely coated.
• Add the spices and mix until potatoes are coated all over.
• Bake in the oven for 30 mins.
• Turn the oven to broil and continue to broil until they appear browned and crispy.

 

 

Blood Orange Poppy Seed Spelt Muffins

 When life doesn't give you lemons, but instead blood oranges.. make muffins! Blood orange poppy seed spelt muffins! I was planning to make the lemon variety, but when I ordered through my local produce box, I accidently ordered blood oranges instead of lemons.. oops. This mistake actually turned out to be beneficial, these muffins are delicious! Of course, if you prefer the lemon, use lemon.. or any kind of orange you want. Heck, try grapefruit if you're feelin' it. (If you do, please let me know how they turn out, lol).

 

 

Blood Orange Poppy Seed Spelt Muffins

 

Ingredients;

• 2 Tbsp flax meal
• 6 Tbsp. water
• 1 Tbsp. blood orange zest (about 1 whole orange)
• 1/4 cup. juice of the blood orange
• 1/2 cup xylitol (can sub coconut sugar)
• 1 1/2 cups spelt flour
• 1 1/2 tsp. baking powder
• 1/4 tsp. baking soda
• couple twists of pink salt
• 1/4 cup poppy seeds
• 5 Tbsp. coconut oil (melted) 
• 3/4 cup plain yogurt
• 1 tsp. vanilla extract

 

Directions;

• Preheat oven to 375f.
• Combine the flax meal and water in a small bowl. Set aside. It will need to set for about 10-15 mins, until it has a jelly consistency.
• Combine blood orange zest and sugar (xylitol), rub with fingers to mix well, worked in until fragrant and colored.
• Combine all the dry ingredients in with the sugar/zest mixture.
• In a separate bowl, combine all the wet ingredients, including the flax/water mix.
• Add the wet ingredients in to the dry ingredients and mix together.
• Pour the batter in to greased muffin cups.
• Bake for 20 mins. Yields 12 muffins.

 

Blueberry, Almond, and Avocado Salad

The official first day of spring is less than a week away, but it feels like it started a couple weeks ago already here in Edmonton, Alberta! Usually the winters here seam like they never -ever end. At least to me anyways. I don't think I can ever get used to the 8 months of possible snow. Coming from the West Coast, I prefer the wet, stormy ones... the ones that temperatures rarely drop below freezing. I do enjoy the Rocky Mountains and snowboarding though!.. which I am taking a mini vacation over to at the end of the month :) If you know of any good healthy spots I should check out in Jasper or Banff let me know!

I think it's important to eat with the seasons and locally as possible. I like to think we are a product of our environment, part of the ecosystem around us, and that we feel most grounded and balanced when we eat with the seasons. For example, pineapple is healthy and delicious, but maybe it's not best to eating on a regular basis in the middle of Winter in Northern Canada. Maybe a local apple or Winter squash would be a better sweet choice. 
I made this salad because it reminds me of Spring. The ingredients aren't local at this time, but they are all grown on our continent. Spring is also a time to incorporate more raw foods.. lot's of greens, some extra fruits, and lot's of vegetables. We can start decreasing starchy and rich foods which we increased over the colder months. By decrease, I don't mean eliminate.. health is all about balance!

 

Blueberry, Almond, and Avocado Salad

Ingredients;

• 2 cups Spring mix salad greens
• 1/4 cup fresh Blueberries
• 1 Tbsp. Almonds, sliced
• 1/4 of an Avocado, sliced.
• Drizzle Balsamic reduction on top. 

Benefits of Drinking Warm Lemon Water in the Morning

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Benefits of Drinking Warm Lemon Water in the Morning

You've probably noticed that pretty much any natural health care professional recommends starting your day off with a glass of warm lemon water. It seams that this obviously a better a choice than coffee and you're right, it is, and there are so many reasons why;

• It hydrates you. Duh. But seriously, when we wake up after a night of sleep we are actually very dehydrated. If you must have a caffeinated drink in the morning (that's fine! I do too!!), hydrate yourself first though!
• You feel energized because you are hydrated and lemon has been shown to have natural energizing and refreshing effects.
• It's good for your immune system because it's a good source of vitamin C and potassium. But, Vitamin C is destroyed in high heat, that's why it's important to have warm water, not boiling.
• It helps with detoxification. Lemon helps regulate the enzymes in your body, in which helps the body cleanse toxins more affectively. It is also a mild diuretic which helps with the flushing and elimination of the toxins.
• Helps improve skin complexion because lemon water aids in good digestion and removal of toxins, hydrates, and vitamin C helps prevent wrinkles and blemishes.
• Balances blood pH. Lemons are acidic, yup, but that doesn't matter when it comes to blood pH levels. When a food is alkaline or acidic, it's determined by the chemical break down in your body. Although lemons don't directly alkalize our blood, everything we consume does have some contribution. We know there are many consequences to an acidic system and lemons have an alkaline metabolic breakdown.
• Helps digestion. Warm lemon water stimulates digestion and our metabolism, making it easier on our bodies to digest what we consume, absorb nutrients, and remove toxins. This is why it's recommended to consume first thing!

Ayurveda Golden Milk & Benefits of Turmeric

I'm currently learning about Ayurveda and mainly the nutritional aspect (of course). I've been a casual yogi for about 6 years and lately I've been super interested in how modernized Ayurveda practices have been derived from ancient traditions. A lot of it resonates and is still relevant to modern nutritional medicine and healing. I would love to contribute/collaborate with the yoga industry in my career in the future and when I was at Chapters a couple weeks ago an I stumbled upon a book that was perfect for what I have wanted to learn about. It spoke to me and it was the last one, so I think that's a sign!

 

In Ayurveda practice Golden milk is great for calming Vata Dosha, which has a tendency to go out of balance during the winter and fall months. The main ingredient in Golden Milk is Turmeric, which you've probably heard has some pretty amazing health benefits that come from it's anti-inflammatory and antioxidant properties!;  

• Cleanses the liver and the blood
• Increases circulation
• May prevent cognitive decline and Alzheimer's Disease.
• Great for skin disorders such as eczema and psoriasis
• Improves skin complexion
• Helps stabilize the blood sugar levels
• Relieves arthritis and other inflammatory joint conditions
• Cardiovascular help
• Relieves and prevents asthma
• May prevent certain cancers
• Anti-allergenic
• Anti-microbial
• Anti-aging
• Anti-oxidant

 

 

Ayurveda Golden Milk 

 

Ingredients;

• 1 cup organic whole milk (or sub with your preference, I use almond)
• 1 tsp. ghee or coconut oil
• 1/2 tsp. turmeric
• 1/8 tsp. ginger
• 1/8 tsp. clove
• 1/8 tsp. nutmeg
• 1/8 tsp. cardamom
• 1/8 tsp. saffron (optional)
• Pinch of black pepper 
• Raw honey to taste (I use 1 tsp.)

 

Directions;

• Warm the milk in a pot over medium heat, add the ghee/oil, spices, and honey. Stir well and let it simmer (but don't boil!) for a few minutes. If you have a blender you can blend for a nice frothy consistency.
• Enjoyed best in the evening before bed, it has a very calming and grounding affect.