The Goods on Salad Greens!

When it comes to mixed salad greens, dark is best. Darker, looser leaf lettuce such as red leaf, mizuna, butterhead and arugula have more nutrients than their lighter, stiffer counterparts such as iceberg. These soft, leafy greens are also rich in calcium, folate and dietary fibre which helps lower cholesterol and maintain healthy blood sugar levels.

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.

How many mushrooms in a pound?

How many lemons in a pound?

How many oranges in a pound?

How many garlic cloves in a pound?

How many tomatoes in a pound?

How many yams in a pound?

How many bananas in a pound?

How many apples are in a pound?

Homemade Ice Pops

The May long-weekend is the official kick-off of summer.

There are many summer foods that I love. Spot prawn festival, fresh berries, and the resurgence of homemade ice pops (also called popsicles or paletas). Growing up in the suburbs n the late 1970s and 1980s, I remember these being made from re-constituted concentrated orange juice. So part of me loves how far these have come and part of me laughs at how lucky kids are these days.

But hey, don’t just feed these to kids, they are delicious snacks for adults too!

You can find ice-pop molds everywhere - from cheap plastic molds at the local dollar store to stainless steel mold at kitchen supply and environmentally friendly shops. But don’t delay shopping, stores have been running out of them the last few years.

Feel free to experiment with all of your favourite fruits and veggies. Here are a few recipes to get you started.

Directions:

All the steps are the same:

1. Combine ingredients in a blender.
2. Blend until smooth.
3. Pour into the ice-pop molds.
4. Freeze.
5. ENJOY!   

Blueberry-Kale

Inspired by: Oh My Veggies

Ingredients:

1 cup frozen blueberries

1 cup kale leaves (ideally baby kale leaves)

2 cups purple grape juice or coconut water

Directions:

You really need to blend this recipe well, otherwise the kale pieces are quite big which I found unpleasant (and I love kale). The kale is never truly hidden in these, but when well-blended, it’s an enjoyable part of their texture. When made with the purple grape juice they have a more intense, sweeter flavor.  

Kristen Yarker, MSc, RD

Speaker. Writer. Dietitian.

Experience the pleasure (and ENERGY) of healthy eating!

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The Goods on Cantaloupes

This sweet, low-calorie antioxidant-rich fruit is an excellent source of Vitamins A, B6, C, potassium, and folate - which is helpful in preventing anemia. As with other bright orange and yellow fruits and vegetables, cantaloupe contains carotenoids which gives it its rich pigment. Carotenoids have been known to reduce the risk of some cancers, heart disease, as well as eye degeneration. It is best served chilled and on its own, although you can also have it with yogurt, cottage cheese, sorbet, or tossed in a salad.  

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.

The Secret To Balanced Full Meal Salads

To me, this time of year is a bit of a tease. The long, warm days of summer have arrived. But the summer foods haven’t yet. Soon local farmers and our backyard gardens will be busting with veggies and fruit. Until then we can nourish our cravings with full-meal salads using the veggies and fruit that are available now. It’ just takes a bit more creativity.

Full-meal salads are my absolute go-to during the summer months. And, with the growing trend of salads-in-a-jar, I can see that others are catching on.

The secret to a perfectly balanced full-meal salad (that will actually fill you up) is to include whole grains, protein and healthy fats as well as all those veggies. I also like to include some fruit for a sweet note. 

Here are two of my favourite full-meal salads with ingredients that we can get this time of year. You’ll notice that there aren’t amounts listed for the salad ingredients – make as much or as little as you want.


Thai- Inspired Brussels Sprout Salad

Inspired by: Food and Wine Magazine, February 2015

This salad gets better when the Brussels Sprouts marinate in the dressing for a few hours - making this the perfect salad to making in the morning and bring to work for lunch

Salad Ingredients:

Cooked short grain brown rice 
Steamed edamame 
(not in the pods) 
Brussels sprouts 
Apples

Dressing:

1/3 cup lime juice
3 TBSP fish sauce
2 TBSP hemp or flax oil
1 TBSP brown sugar
(coconut sugar would be a 
great alternative)
1/8 teaspoon cayenne

Directions:


In a small bowl, mix the dressing ingredients together, stirring to dissolve the sugar.
Wash the apples and Brussels Sprouts, removing the apple core and the outer leaves and stems of the Brussels Sprouts. Slice thinly (I use my Cuisinart but a mandolin would work too).
In a large bowl, toss the salad ingredients with the dressing. 





Pistachio-Sweet Potato Salad


Inspired by: Alive Magazine

This salad gets better when the Brussels Sprouts marinate in the dressing for a few hours - making this the perfect salad to making in the morning and bring to work for lunch


Salad Ingredients:

Sweet Potatoes 
(baked, cooked)
Pistachios
Raisins
Granny Smith Apples



Dressing:

1/4 plain yogurt
1/4 cup mayonnaise
2 TBSP apple cider vinegar
1 TBSP garam masala or 
curry powder
Salt and Pepper


Directions:


In a small bowl, mix the dressing ingredients together.
Dice the sweet potato and apple into similar size pieces.
In a large bowl combine the salad ingredients. Toss in the dressing.
Enjoy!











For ideas of how to change what you’re eating, check out my free resource: How to Eat Healthy to Boost Your Energy: 10 Steps that Even Healthy Eaters Miss at www.KristenYarker.com/womens-nutrition (Guys: head over to www.KristenYarker.com/mens-nutrition)




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The Goods on Apples

What you’ve heard is true: an apple a day keeps the doctor away. This high-fibre fruit has been known to help detox your liver, lower cholesterol, reduce your risk of developing diabetes, boost your immune system and even help minimize tooth decay.
 
Unsweetened applesauce also makes a great sugar substitute when it comes to baking. To make your own, simply wash, peel and core two pounds of apples, add two tablespoons of lemon juice, two tablespoons of water, a pinch of cinnamon and bring to a boil. Reduce heat and cook for approximately 20 minutes or until soft. 

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.