Blueberry Oatmeal Flax Muffins - aka "Mary's Poop Muffins"

I may sound like a broken record to my patients lately regarding fibre intake, however this is such an important component in our diet that most people are lacking in. When it comes to digestive issues many patients of mine are actually avoiding fibre rich foods as it is causing GI distress. They may be on the lowFODMAP diet, recommended to them by their MD or through online research, which is a low fibre diet. This should only be used short term for symptom relief while we treat the root cause, as like I said before fibre is very important for overall digestive health.

Low fibre intake can present as constipation, other digestive issues and even food cravings.

Most people are getting on average 15g of fibre a day, while the recommendation is 25-35g a day! This is one draw back to easy convenient meals we gravitate towards with our busy lives. Less plants, less beans, less complex carbs that take longer to cook = less fibre.
There are many ways to increase fibre intake, including more plants, beans and legumes, complex carbs, ground flax, chia or psyllium powder. What can you add to your diet this week? It may be one of these delicious fibre rich muffins that really do help you poop!

Examples of healthy fibre rich foods:

• 1/2 cup oats = 4g

• 1 tbsp ground flax seed = 2g; 1 tbsp chia seeds = 6g

• 1 apple = 4-5g

• 1/2 cup lentils - 7g

• 1 medium sweet potato - 3-5g

• 1 tbsp psyllium powder - 5g

Recipe:

Ingredients:

• 1/3 cup butter (or vegan butter)

• 1 cup oats

• 1/2 cup ground flax seed

• 1/2 cup unsweetened apple sauce

• 1 egg

• 1 cup buttermilk (or 1 cup dairy free milk + 1 tbsp vinegar, left to sit for a few minutes)

• 1 tsp baking powder

• 3/4 tsp baking soda

• 1/2 tsp salt

• 1/2 cup brown sugar (optional)

• 1 cup whole wheat flour (or gluten free flour eg. Bob’s Red Mill 1:1 gluten free baking flour)

• 1 cup blueberries

Mix all ingredients in order they are listed. Fill 12 muffin cups using muffin liner. Bake at 375F for 20 minutes.

Food Friday: Easy Turkey Chili

Photo credit: www.ambitiouskitchen.com

As much as we would like the warmer temperatures to come to Nova Scotia, the winter cold just keeps coming. Fingers crossed spring temperatures come knocking on our door very soon!

Since it is still cold outside, you may still be craving warming hearty food and this Turkey Chili doesn’t disappoint. The hubby has claimed it his favourite chili. It is very easy to make and filled with delicious and healthy ingredients. The recipe is adapted from “Ambitious Kitchen”, one of my favourite food bloggers (and a fellow pregnant women! - I am looking forward to browsing her postpartum food prep meals). This meal is great with different topping choices. The hubby likes shredded cheese on top. I prefer a little dollop of plain yogurt, cilantro and sliced avocado. Also with a side of gluten free cornbread of course (Jaime Oliver’s is my favourite). Plenty of options!

Ingredients:

• 2 tsp olive oil

• 1 yellow onion, chopped

• 3 garlic cloves, minced

• 1.5 bell peppers (any colour), chopped

• 1 jalapeño, diced

• 1lb ground turkey

• 4 tbsp chili powder

• 2 tsp ground cumin

• 1 tsp dried oregano

• 1/4 tsp cayenne pepper

• 1/2 tspn salt, plus more to taste

• 1 (28-ounce) can crushed tomatoes (you can use diced tomatoes as well if you like)

• 1 1/4 cups chicken or vegetable broth (I use the Better Than Bouillon paste from Costco)

• 1 (19 oz) can dark red kidney beans, rinsed and drained

• 1 cup frozen corn, rinsed and drained

Directions:

1. Place oil in a large pot and place over medium high heat. Add in onion, garlic, bell pepper and jalapeño and saute for 5-7 minutes, stirring frequently. 

1. Add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 30 seconds.

2. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavours combine. Taste and adjust seasonings and salt as necessary. 

3. Top with your favourite toppings. Makes around 5-6 servings.

Enjoy!

Do you have a favourite chili recipe?

In health & happiness,

Dr. Karen

Food Friday: Tahini Date Energy Balls

It’s no secret I love a good snack and energy balls are so handy and so versatile. My snacks are always geared towards a healthy option with a little sweetness depending on the day and these date filled energy balls are perfect for that. You’ll need a food processor for this one. A mini one will work great.

Dates are a good source of fibre, and contain potassium and magnesium. Tahini (aka ground sesame seeds) is a good source of iron, calcium and a few other minerals and is a great alternative to peanut or almond butter if you need a nut free option. Finally cashews a good source of unsaturated fat. So all in all, although these are a little higher in sugar and calories due the dates and cashews, the bite size is a perfect balance.

Ingredients:

• 3/4 cup dates (soaked in hot water if too dry)

• 1/2 cup oats

• 1 cup cashews

• 1/8-1/4 tsp cardamon

• 1/8 tsp salt

• 1/2 tsp vanilla

• 2 tbsp tahini

• 1 tbsp maple syrup

• shredded coconut

Directions:

• Add cashews and oats to your food processor and pulse for a few seconds to break into smaller pieces but not a flour.

• Add dates and pulse until well processed and combined.

• Add cardamom, salt, vanilla, tahini and maple syrup and pulse until well combined and starts forming a ball. It should stick together well in your fingers.

• Form into 1-2 tbsp balls (just smaller than a golf ball) and roll in coconut.

• Store in freezer. They will last a while there, if they don’t get eaten quickly!

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Almond Flour Chocolate Chip Cookie

Cookies are one of the best treats since they aren’t too big, not too sweet, and you can always add chocolate :)

These cookies are a hit for many reasons. One being that I actually successfully merged 2 recipes together to create my own that actually turned out (this usually is too risky for me). These cookies are also gluten free, grain free/paleo, dairy free AND delicious! They of course aren’t sugar free, but if eaten in moderation we are all happy! I am not against grains or wheat but for some it isn't great for their digestion or overall health so this is a great option. I have merged the Oh She Glows’ One Bowl Chocolate Chip Cookie (they are a favourite) with Dessert For Two’s Almond Flour Chocolate Chip Cookie (recommended to me…thank you!).

Let me know what you think! :)

Ingredients:

• 1 1/4 cups almond flour (Bob’s Red Mill is good)

• 3/4 tsp baking powder 

• 1/4 tsp baking soda 

• 1/2 tsp salt 

• 3.5 tbsp coconut oil, softened 

• 1/3 cup almond butter

• 3 tbsp pure maple syrup

• 1/4 cup + 1/8 cup brown sugar 

• 1 egg 

• 1 tsp vanilla extract 

• 1 cup dairy free chocolate chips

Directions:

1. Preheat the oven to 350, and line two large cookie sheet pans with parchment paper or a silicone baking mat.

2. In a small bowl, whisk together the almond flour, baking powder, baking soda and salt. Set aside.

3. In a medium bowl, add the softened coconut oil and almond butter, and beat until creamy. Add the brown sugar and maple syrup and beat for another couple minutes to combine.

4. Add the egg and vanilla to the mixture, and beat just to combine.

5. Add the dry ingredients to the bowl with the wet and stir to combine everything. Then stir in the chocolate chips.

6. Using a cookie scoop or big spoon (I always forget to buy a cookie scoop!), portion out 12 scoops onto the baking sheets.

7. Bake for 10-12 minutes. The cookies are done when the edges start to turn golden brown. As they cool, they will deflate.

8. Let the cookies cool for a couple minutes on the cookie sheet before moving them to cooling rack. Then enjoy immediately, or keep in a container at room temperature for up to 3 days.

Enjoy!

In health & happiness,

Dr. Karen