Sunday, October 25, 2015

Squash Soup with Ginger



This squash soup, with its bright orange colour and warming ginger is my “chicken” soup that I eat when I have a cold or the flu. Or when I’m looking for comfort food to warm me on a cold day.

This is a “Kristen” recipe – very imprecise but also very flexible. It takes some time with all the chopping. I recommend making a big batch because it freezes well.

Ingredients
Vegetable oil (preferably olive oil)
Member of the allium family (onion, garlic, leek, shallots)
Ginger (I like about an inch)
2 or 3 kinds of orange vegetables like winter squash (my favourite is butternut but any kind will work including pumpkin), carrots, yams, sweet potatoes
Vegetable stock, chicken stock or water (water will make the blandest soup – use as a last resort)
Orange juice
Salt or seaweed
Fresh ground pepper

Directions
1.           Finely chop the members of the allium family.

2.           Grate the ginger.

3.           Peel and chop the orange veggies. Cut squash, yams, and sweet potatoes into ½ to 1 inch pieces. Cut the carrots into coins. Carrots take longer to cook than squash and yams/ sweet potatoes are in the middle. So, you will want the carrot pieces smaller than the squash pieces and the yam/ sweet potato pieces middle in size.

4.           In a large, heavy bottomed pot, add enough oil to cover the bottom of the pot. Heat it over low-medium heat. Add the allium family members and cook until onions/ shallots are translucent or the leeks have softened.

5.           Add the ginger and orange vegetables and sauté for a few minutes, stirring frequently.

6.           Add enough stock to just cover the veggies. Add seaweed or salt. Cover with a lid, turn up the heat to high and bring to a boil. Reduce heat to medium-high and boil gently until the orange veggies are soft, stirring periodically. Add stock/ water while cooking, if needed. 

7.           Remove from the heat and let cool slightly.

8.           Using a blender or hand-held mixer, puree the soup, adding orange juice one splash at a time until you reach your desired consistency and flavour. 

9.           Return to the pot and re-heat. Serve hot, topped with a sprinkling of freshly ground pepper.

10.       Enjoy!




The Goods on Bell Peppers!

Bell peppers are a member of the nightshade family of plants which include potatoes, eggplants, and tomatoes. They are available in several colours including green, red, orange, yellow, and purple. Red bell peppers are actually green peppers that have been allowed to ripen on the vine, and hence are much sweeter than the more bitter green pepper. The spices pimento and paprika are both prepared from red bell peppers.

This nutrient dense vegetable is packed with many B vitamins, as well as Vitamins A, C, and K. They are very high in antioxidants, which can quench free radicals – the cause of many chronic diseases. Red peppers contain lycopene, which can protect against cancer and heart disease. Consumption of bell peppers regularly seems to exert a protective effect against cataracts. They are great raw in salads, or dipped in hummus, as well as added to a stirfry, soup, or chili!

 
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.

Tuesday, October 13, 2015

The Goods on Brussel Sprouts

They might not be everyone’s favourite vegetable to eat, but chances are they have shown up in at least one of your Thanksgiving family dinners. Here’s the good news about this low-calorie coniferous veggie: brussel sprouts contain an entire day’s serving of vitamin K which is necessary in order for your blood to clot. Brussel sprouts also helps maintain healthy blood pressure and cholesterol levels as well as keeping you regular. Here’s to a Happy Thanksgiving to you and your family!

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.

Beets: What to do with them?

These versatile root veggies are one of my favourites!

A classic storage, root veggie, they’re a winter staple.
Beets have been making headlines lately because they may help boost exercise performance. Because of their naturally sweet taste, many kids like them.
However, people often wonder what the heck to do with them. So I’m sharing a couple of my favourite ways to use them.

Grated – Raw

Beets don’t even need to be cooked. Simply wash them, peel off the outer skin, and grate them into a salad.

It doesn’t get any easier than that!

Roasted

When I’m turning on the oven to cook something, I often pop a few beets in at the same time – either for a warm side-dish today, or for chilled as a salad in the future.

  1. Wash beets and cut off any long tails or furry top bits.
  2. Cut a piece of tin foil large enough to wrap the beet in. Lay it on the counter, shiny side up. Pour a dollop of olive oil in the centre.
  3. Roll the beet around in the oil to coat it. Wrap the tin foil tightly around the beet.
  4. Repeat for each beet.
  5. Place wrapped beets on a cookie tray or in a baking dish.
  6. Roast until tender, how long this takes depends on the size of the beets and the heat of your oven – at 350 degrees F it may take as long as 2 hours; at 425 degrees F it may take as short as 45 min.
Kristen Yarker, MSc, RD helps moms and dads support your picky kids to get good nutrition today…and instill a life-long love of healthy eating. After 7 years of moms asking for help with their eating too, Kristen created 40 Days to a Healthier, Happier You women’s weight loss program. Find out more at www.KristenYarker.com

www.KristenYarker.com
Instagram: @KristenYarker
Twitter: @KristenYarker

Pinterest: KristenYarker