In honour of Naturopathic Medicine Week, May 11 to 17 this year, the staff at True Potential thought we would share some of our time-tested recipes that we come back to again and again, either because of the rave reviews they generate or the ease with which they can be prepared.
Naturopathic Medicine Week is a time for us to get the word out about who we are, what we do, and how we can help you and your families lead richer and healthier lives. In order to help spread the word, there will be a number of free events happening around Saskatoon this week, including talks and cooking demonstrations. For a full list of events, please visit the Saskatchewan Association of Naturopathic Practitioners Website.
Amy’s Mashed Cauliflower with Kale
One of my favorite vegetable side dishes. This is a quick and simple way to include an extra serving of non-starchy vegetables to your main meal.
Both cauliflower and kale are from the cruciferous vegetable family which means they contain high amounts of indole-3-carbinol and sulfuraphanes. Both of these phytonutrient are important for the second phase of detoxification in the liver thereby help us to neutralize harmful substances in the body. Indole-3-carbinol and sulfuraphanes are also known to have anticancer properties.
- 1 medium to large head of cauliflower
- 5 medium leaves of kale, washed and chopped
- ½ tsp fresh or dried dill
- 1-2Tbsp of olive oil, ghee butter or coconut oil
- Salt and pepper to taste
- Bring half a pot of water to boil.
- Add head of cauliflower to boiling water and let cook for 7-10 minutes until cauliflower is quite tender.
- Strain water from pot. Mash cauliflower with a vegetable masher or blend in blender.
- Mix in chopped kale and let wilt with the heat from the hot cauliflower.
- Add oil or ghee butter, dill, salt and pepper.
Darlene’s World Famous Chili
My boys call this my “world famous chilli”. Necessity breeds invention – this is one of my recipes that developed out of a need for filling nourishing meals that are not too “boring” for my active boys who are not able to eat grains of any kind. The kids love the sweetness of the maple syrup. And it has a lot of vegetables “hidden” in it. It is perfect for dipping their lentil crackers in.
- 1 kg ground beef
- 38 oz can of “brown beans”
- 1 zucchini, grated finely
- 1 large carrot, grated finely
- 12 cremini mushrooms – diced finely
- 1 red pepper, finely diced
- 3 cloves garlic crushed
- 1 onion – diced finely
- 1 cup beef bone broth if you have some in the freezer, otherwise 1 cup water
- 3 tsp chilli powder
- 1/8 cup apple cidre vinegar
- Maple syrup
- 4 tbsp olive oil
- Sautee ground beef with 3 tsp chilli poweder until cooked and add to slow cooker.
- Sautee onions, garlic, mushrooms and red pepper in olive oil until tender, then add to slow cooker.
- Grate carrot and zucchini finely and add to slow cooker.
- Add brown beans, a splash of apple cidre vinegar, ¼ cup maple syrup and bone broth/ to slow cooker.
- 6 hours on low and dinner will be ready. Add more maple syrup/chilli powder to taste.
Jacqui’s Crockpot Pulled Pork
- 1 grassfed picnic pork roast
- salt and pepper
- 1/2 cup water
- If the roast is frozen, set to high and place roast in the pot before you leave the house for the day (each crockpot will cook differently so get to know how hot your pot is).
- When you get home, use two forks to pull apart the pork and remove any large chunks of fat.
- Add 1/2 cup Frank’s red hot sauce and 1/4 cup honey, and BAM! you have the most tender, delicious pulled pork.
- Accompany this with fresh coleslaw or a mixed green salad.
Michelle M’s Scrumptious Seafood Chowder
This is, by far, the best and easiest seafood chowder I have ever made. Everyone in my family gobbles it up, toddlers included. I have taken it from the recipe book Everyday Paleo by Sarah Fragoso.
- 1 medium white onion, diced
- 8 bacon strips, chopped (optional)
- 6 celery stalks, diced
- 5 cups peeled and cubed sweet potatoes
- 1 can full fat coconut milk (13.5oz)
- 2 cups chicken broth (homemade if possible)
- 2/3 cup clam juice
- Sea salt and black pepper to taste
- 2 cans of clams, without juice, drained and chopped (2x 142g) (wild-caught/sustainable if possible),
- 1 bay leaf
- 1 lb raw shrimp, deveined w/ shell and tail removed (wild-caught/sustainable if possible)
- Handful of minced fresh parsley for garnish
- In a large soup pot, saute the chopped bacon over medium heat until the fat begins to melt, stirring frequently. Add the onions and cook until onions soften. Add celery and sweet potato and saute for another 4-5 minutes, until bacon is crispy.
- Add coconut milk, chicken broth, clam juice, and black pepper, and bring to a simmer. Add the bay leaf and let the soup simmer for 20-30 minutes, until potatoes are soft.
- Using a potato masher, gently mash the cooked sweet potatoes to help thicken the chowder, making sure to still leave some of the potatoes chunky. Add the shrimp and clams, cook for 4-5 minutes, until shrimp are pink and tender.
- Serve immediately, adding salt to taste, and garnishing with parsley.
Bree’s Banana Muffins
- 3-4 ripe bananas
- 1/2 cup coconut oil, melted
- 2/3 cup coconut sugar
- 1 egg well beaten
- 1 tsp vanilla
- 1 1/2 cup flour (whole wheat or sprouted)
- 1 tsp. baking soda
- 1 tsp. baking powder
- Mix together bananas, coconut oil and coconut sugar.
- Add egg and vanilla.
- Stir in flour, baking soda and baking powder.
- I throw in a handful of chopped walnuts, blueberries or organic chocolate chips. . .
- Bake at 350 degrees for 15-18 min.
Michelle K’s Refreshing Mint Salad
Having a delicious salad as a side with summer bbq’s is a great way to add more green’s to your diet. This is a favourite of Michelle’s as the fresh thyme and mint make it burst like a summer’s day with every bite.
- 2 large gala or granny smith apples
- 1 large ruby red grapefruit, pared and diced
- 3-5 leaves fresh mint
- 1/3 cup orange juice
- 2 tbsp greek yogurt
- 1 tsp honey
- 1/3 c. vegetable oil
- 3 tbsp lemon juice
- 2 tsp chopped fresh thyme (1/4 tsp dried)
- 1 tsp dijon mustard
- 1/2 tsp salt
- 1/4 tsp each granulated sugar and pepper
- In a small bowl whisk the dressing together (can be made the day before).
- Add to salad and enjoy!