Dr. Lindsey Jesswein
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Food Prep Tips

3/21/2017

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Trying to eat healthy but don’t want to spend hours in the kitchen?  You don’t have to!

There are simple things you can do to make eating healthy from home quicker and easier.

 


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1. Food Prep – Pick one day of the week (Sunday works well for many) to prepare meals.  Make a few different dishes to store in the fridge for the week.  When you are hungry there is food ready to go so you are less likely to reach for the unhealthy snack foods.
 
2. Wash and Prep Veggies Ahead of Time – Wash and cut up a large bowl of salad veggies and squeeze the juice of one lemon over the veggies before storing in the fridge.  The lemon juice will help the veggies stay fresh longer.  When you need salad just take a portion of veggies, add lettuce and salad dressing and you are ready to go!
 
3. Make large batches – When you prepare a dish, double or triple the recipe so you have leftovers to last the week.  
 
4. Roast Veggies – You know those veggies you bought with all intentions of eating, but now they are starting to wilt in the fridge?  An easy way to cook veggies is roast them.  Wash, chop, toss in coconut oil and seasoning, and throw on a roasting pan in the oven.  Cook for 30-45 mins, until roasted at 375 F.   
 
5. Store prepped & marinated meat in the freezer – If you find a good deal on organic/free range meat or fish, but a bunch and freeze it!  I like to portion the meat, marinate it, and freeze 2 portions in a Ziploc bags with the marinate.  When you need it, defrost and it is ready to cook!
 
6. Keep Healthy Quick Options in the Pantry – We all have days when we don’t have time or don’t feel like cooking.  The key is to stock your pantry with healthy go to options.  For quick protein, I keep canned sardines, wild salmon, or wild tuna.  I also keep macadamia nuts, almonds, and pistachios for a quick snack.  Dates are also a good option to satisfy a sweet craving. 
 
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Interested in a customized nutrition plan?
Visit my website & Blog for more information and how to book an appointment: www.drlindseynd.com or t. 604.779.7869

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Double Chocolate Coconut Cookies

2/11/2017

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These delicious, guilt free cookies are easy to make and perfect for Valentines!  With healthy fats and no white sugar, it makes for a yummy treat ;)  

Ingredients
Gluten free, vegetarian, and no refined sugar

2-1/4 cups Bob’s Red Mill Gluten Free 1-to-1 Baking Flour
1 tsp baking soda
1 tsp sea salt  
3/4 cup raw cocao powder
3/4 cup unsweetened shredded coconut
3/4 cup unsalted grass fed butter, melted
1/4 cup coconut oil, melted
1 cup coconut sugar
2 tbls pure maple syrup
1 tsp vanilla extract 
2 Eggs 
½ cup Dark Chocolate chips, or Dark chocolate bar broken into small pieces
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Instructions
  1. Preheat oven to 375° F. Line two baking sheets with parchment paper.
  2. Mix flour, baking soda, shredded coconut, cocoa powder, and salt in small bowl. Set aside.
  3. Beat melted butter, coconut oil, coconut sugar, maple syrup and vanilla extract in large bowl until just creamy. Add eggs, one at a time, beating well after each addition. Add dry ingredient mixture gradually and mix until well blended. Mix in chocolate chips.
  4. Scoop or roll dough into balls, about 1 large tablespoon each. Place 2 inches apart on prepared baking sheets. Let rest, preferably chilled, for 30 minutes.
  5. Bake for 11 to 15 minutes or until golden brown. Cool on baking sheets for 5 minutes. Move to wire rack to cool completely.

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Almond & Cashew Nut Milk

10/25/2016

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Fresh nut milk is surprisingly easy and simple to make at home and tastes delicious! 
Compared to store bought nut milks, the homemade version tastes creamier, has more nutritional value, and no additives or preservatives.  You can make nut milks from most nuts.  Almond is generally the most common, but cashew and hazelnut are few of my other favorites. 
This time around I made an almond and cashew blend, which turned out delicious!
What You Need
Blender or food processor
Nut Milk Bag
Bowls for soaking and straining
Measuring cup
Jar to store finished milk
 
Ingredients
1 cup of raw almonds.  Organic is best, raw and unsalted
1 cup of raw cashews
Water 
Maple Syrup
Vanilla extract
Cinnamon
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The Process
Soak the almonds and cashews overnight in a bowl or up to 2 days in filtered water (enough to cover them).  Once the nuts have soaked overnight, drain off that water and rinse them.
Combine 1 cup almond/cashew mix to 2-3 cups of fresh water in the blender.  The ratio of nuts to water depends on how rich and creamy you want the milk to be.  A ratio of 1 cup nuts to 2 cups water makes roughly the consistency of 2% milk.  I prefer 1 cup nuts to 3 cups water.  Add this to your blender.  If you are using a smaller blender, just make it in a few batches.
Add 1 tsp vanilla extract, ½ tsp cinnamon, and 1 tablespoon maple syrup to the blender.  Adjust these amounts to your taste preference.  
Blend on high speed for about 2 minutes.  Blend until almonds and cashews are broken down very finely.
Strain in nut milk bag.  Over a large bowl strain the mixture through the nut milk bag squeezing and twisting to separate as much milk as you can from the pulp.
Pour into a jar and enjoy!  Store in the refrigerator in a sealed glass container for up to 3-5 days.  Because there are no preservatives it does not last as long, so it is better to make small fresh batches more often.
 

The left over almond/cashew meal can be frozen and kept to use in baking and smoothies. 
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​Are You Consuming “The Dirty Dozen” ? 

4/12/2016

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Chemical farming is on the increase, as farmers try to reduce pests and increase production to meet demands.  The wide spread use of chemicals and pesticides along with GMO’s are placing a dangerous toxic load on our bodies.  Pesticide exposure has been linked to cancers, Parkinson’s and Alzheimer’s, ADHD, leaky gut, and birth defects.  These chemicals act overtime and the cumulative effects of all the chemicals we are exposed to increases our risks.   
 
The more we can do to decrease our exposure to toxic chemicals, the better.  One way is to buy organic foods.  Every year the Environmental Working Group puts out a list of the Dirty Dozen, and the Clean Fifteen as a guide to organic buying.
 
The Dirty Dozen is the list of produce items that contain the highest levels of pesticides and chemicals and should be bought organic whenever possible.  The Clean Fifteen are the produce items, which contain the lowest pesticide levels, and may be bought conventional if organic is not available.  Generally speaking, foods that have a thick outer skin, which is not consumed, are safer to buy conventional. Produce like avocadoes, and grapefruit fall into this group.
 
Whether organic or not always wash produce thoroughly prior to consuming with a fruit & veggie wash or a 50/50 mix of vinegar and water.
 
Download and print this guide or keep it on your food for the next you are grocery shopping and buy organic whenever you can! 
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Tasty Turmeric Ginger Chai

10/27/2015

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A warm chai on a cold night sounds like the perfect combo and it is easy to make at home!





Store bought Chai often contains a lot of sugar, artificial colors and chemicals.  This home-made recipe is not only natural and delicious but has many health benefits as well. 

Turmeric, ginger and coconut oil are anti-inflammatory and anti-microbial to help boost your immune system and keep you feeling healthy.  The coconut oil adds an extra boost to your metabolism as well.

Enjoy this chai anytime of day or night and enjoy often! 

Ingredients to make 2 cups of Chai :
- Fresh turmeric root or powder - ½ - 1 tsp
- Fresh ginger root or powder -  ½ - 1 tsp
- Cinnamon powder – ¼ tsp
- Fennel seeds – a pinch of seeds
- Cloves – a few cloves
- Nutmeg & Cardamon - a pinch of each
- Organic Virgin Coconut oil – 1-2 tsp
- Honey – ½ tsp or more to taste

- Almond/coconut/rice milk 1&½  cups

*The cloves/nutmeg/cardamon are for flavor and can be left out if you do not like these.  
*The quantity of the spices used is really up to your taste, adding more will increase the health benefits of the chai. 
*Fresh ginger and turmeric have the most nutrients and taste the best but if this is not easy to find the dry powder can be used.  
*Grate the ginger and turmeric finely so that you can drink it in the chai.

Directions:
- In a small pot, bring 1.5 cups of your choice of non-dairy milk and ½ cup of water to a simmer
- add all the ingredients, allow it to simmer for about 5-10 minutes, cool then enjoy!
- You can strain it if you prefer, I like to leave it all in and drink the ginger and turmeric bits



Dr. Lindsey Jesswein, ND

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