Revivelife Clinic I Naturopath in Ottawa

RECIPES

ASIAN MEATBALLS ON BOK CHOY

These meatballs are a perfect solution for those who crave protein but are watching their waistline. Topped with a snow pea slaw which adds more fiber, protein, 94.3% of your daily needs for Vitamin A and 39% of your daily needs for Vitamin C, these are great for your health and great for your taste buds!
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POWER FOODS CHARCUTERIE BOARD

Any time you want to cozy up with good friends or just a good book charcuterie snack boards are a great way to set the scene! An assortment of hummus options with roasted veggies is the all that it takes. Root veggies like beets and squash are rich in antioxidants to keep you energized.
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SALMON WITH AVOCADO & TROPICAL SALSA

This meal is lean and mean! Helps you feel wonderful from the inside out! The salmon, as with most fish, contains large amounts of Omega 3 fatty acids, which enhance the nervous system and boost circulation, giving you a healthy glow!
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PRETTY IN PINK CHEESECAKE

This super delicious, pretty in pink cheesecake is made with all things yummy and good for you. The combination of nuts with beets for natural color makes this a desert that can satisfy your indulgent fix, as well as give you healthy fats. This desert has a zing of lemon and betaines from beets, which have anti-inflammatory properties, as well as help protect your body from environmental stress. Hemp hearts also pack extra protein power; just 3 tablespoons contains 10 grams of protein.
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GREEN TEA PROTEIN BALLS

What is one way to add power to your day? Green tea! Not only does it taste refreshing and is a great pick me up, but research shows that green tea can potentially have positive effects on everything from weight loss to type 2 Diabetes. The polyphenols are thought to provide its anti-inflammatory and anti-carcinogenic effects. EGCG (Epigallocatechin-3-gallate) the most studied polyphenol and has been shown to be the most effective at eliminating free radicals. Wondering about the caffeine content? In general, green tea contains only 20-45 mg per 8 oz. cup as compared to black tea with 50 mg and coffee with 95 mg per 8 oz. cup. In addition green tea contains L-theanine which helps to reduce stress and promote relaxation!
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FRENCHY FRENCH ONION SOUP

Having trouble sleeping and/or feeling a little blue? This soup can get you back to enjoying the fun! Onions contain folate, which helps with your mood by preventing an excess of homocysteine from forming in the body that can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of your feel-good hormones serotonin, dopamine and norepinephrine that regulate, not only mood, but also sleep and appetite as well1. So uplift your mood and mind with this French inspired soup!
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CUCUMBER SUNDRIED OLIVE CANAPES

LEEK & POTATO LATKES

These delicious appetizers, or side to a salad, are a breeze to make. Leeks are a great source of allyl sulfides which promote detoxification and anti-cancer action. In addition, the flavonoid kaempferol found in leeks helps to protect the blood vessel lining. It facilitates the increased production of nitric oxide which dilates vessels and reduces blood pressure. Although potatoes have a higher glycemic index (GI), when paired with high fiber veggies like leeks they are more blood sugar friendly. You can also switch it up and use sweet potatoes or rutabaga instead of potatoes for another version.
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POMEGRANATE BRUSCHETTA

This twist on a classic not only surprises the taste buds but it also gives it an unexpected antioxidant punch! The great news is that you can whip it up in minutes and still save time to relax! Add as a topper to crackers, “veggie crackers”, or your next salad!
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THAI LETTUCE WRAPS

This yummy meal is quick and easy to prepare especially if you have leftover protein. You can use any kind of lettuce – iceberg, romaine, or Boston. Lettuce and other greens are rich in vitamin K to keep your bones strong. Lettuce also helps to hydrate you thanks to its 95% water content!
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SALMON COBB SALAD

Don’t you just love a meal that is a feast for the eyes! This one is a beauty. So simple but filled with health and flavour! Served buffet style so your family and friends can tailor it to what they want. The salmon is rich in anti-inflammatory omega 3’s that support your hormones, brain, and energy. By including pumpkin seeds for crunch you’re topping up your protein, healthy fat, and magnesium to increase your “I’m Chilling Vibe!” This meal keeps things light with its rainbow of veggies and small bites.
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EASY KOREAN KIMCHI

Kimchi or spiced Korean salad is a staple in the Korean culture accompanying soups, bowls, stir-fries and in North America creativity has brought them to top burgers, eggs and even pizza yes pizza! This recipe can be made in a quick 20 minute or traditional version. Kimchi can really be made with any veggie, with the old fashion version most often using Napa cabbage. Napa like all other cabbages is loaded with antioxidants, fiber and Napa in particular is an excellent source of folic acid one of the essential components of DNA. Kimchi is rich in natural probiotics for your digestive, immune and hormone health. So spice it up with this dish!
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ZEN BUDDHA BOWL

Buddhist monks are known for the calm and balanced spirit. When life feels rushed take time to enjoy one of nature`s bountiful Buddha bowls. I recommend taking a few minutes to meditate before every meal, to promote your body`s release of digestive enzymes and optimal digestion. Add sprouts to boost up your digestive powers. Buddhist`s are also known to eat their meals in quite reflection… so take time to relax and find your zen. The great news is that Buddha bowls can be made with anything you have in your refrigerator!
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MINI CHOCOLATE SHOOTERS

SPICY ZIPPY BUFFALO CAULIFLOWER BITES

POT-OF-GOLD LATTE

This Power Food Latte is rich in turmeric that is a wellness wonder. Turmeric is the spice that gives curry its yellow colour and has been used in India for thousands of years as a spice and medicinal herb. Turmeric contains compounds called curcuminoids, the most important of which is curcumin. Curcumin has powerful anti-inflammatory effects, is an antioxidant and helps to increase brain-derived-neurotropic factor (BDNF) which promotes cognition and brain health. So enjoy and be well!
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5 INGREDIENT OATMEAL BANANA COOKIES

Bananas are nature’s fibre rich sweetener! . Not only that but they are high in potassium, pectin (a type of fibre), Vitamins B6 & C and magnesium. Potassium helps keep electricity flowing through your body to power up your heart beat, while pectin promotes optimal digestion and blood sugar and Vitamin B6 is needed for your happy & sleep hormone serotonin to be manufactured. Vitamin C is a powerful antioxidant and magnesium is your chill’n mineral promoting more restful sleep and reduces stress.
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10 MINUTE TUSCAN TOMATO SOUP

TARRAGON MUSHROOM TOURTIERE

This lighter version of a classic has an open crust for half the pastry, and guess what it’s made of? Almonds, which make our Paleo friends happy. The mushroom chickpea filling is oh so delicious and partnered with the antioxidant powers of tarragon. Fresh tarragon has one of the highest antioxidant values of all of the common herbs. Its total measured ORAC (Oxygen radical absorbance capacity) value is 15,542 trolex equivalents (TE) per 100g, the measure used to assess antioxidant strength. This helps keep your joints limber, reduce inflammation, and reduce free radicals, helping us stay young, not only at heart, but in body too!
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PUMPKIN SPICE MINI CHEESECAKES

These yummy mini’s are made for any time of the year. Filled with beta-carotene rich pumpkins and calcium bolstering pecans they are a healthy treat. Pumpkins are not only for carving but great for many nutritious foods. You can add them to smoothies, non-dairy yogurts or muffins. Delish!
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BLACK BEAN BROWNIES

Who knew that brownies could be good for you?! These yummy treats are rich in fibre, protein, disease fighting antioxidants and blood sugar balancing nutrients thanks to the power food black beans! Black beans also contain manganese for your energy, magnesium to help you chill and folate for your heart health. Any why not top with a strawberry for more brain boosting vitamin C!
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WHIPPED COCONUT CREAM

Whipped coconut cream brings back memories of warm summer nights and dipped in strawberries. This version has coconuts which contains fats in the form of medium chain saturated fatty acids (MCFAs) in particular, one called lauric acid. Lauric acid is converted in the body into monolaurin; an antiviral and antibacterial. MCFAs are believed to be used up more quickly and thus are less likely to be stored as fat. So dip away!
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TG’S POWER SMOOTHIE

BLUEBERRY GEM MUFFINS!

Why love blueberries? Why love flax? Researchers at the U.S. Department of Agriculture’s Arkansas Children’s Nutrition Center looked at more than 100 common foods and found that, among fruits, wild and cultivated blueberries had the highest total antioxidant capacity to help us reduce damaging free radicals in our body! Flax is a great vegan source of omega-3 fatty acids for our energy and heart!
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Enjoy a Healthy Happy Tummy.