Justine Stenger

Justine Stenger received her degree from the University of Alberta in Nutrition and Physical education. She proceeded to pursue a Holistic Nutrition/Therapeutic Chef certification from Bauman College. Justine has completed her Functional Medicine training through the Institute for Functional Medicine and is a Certified Functional Medicine Health Coach, certified through the Institute for Functional Medicine. Justine is a trained Bredesen (RECODE) practitioner and specializes in cell membrane medicine, and works primarily with patients who suffer with neurological conditions, mast cell activation syndrome, Lyme disease, and autoimmune disease. Justine has worked beside Dr. Bruce Hoffman for the past 10 years and has supported hundreds of Dr Hoffman’s chronic, complex illness patients nutritionally. Credentials: University Of Alberta - Nutrition & Physical Education , IFM – Functional Medicine Trained, IFM -Bredesen Practitioner, The dr.Com -Certified Gluten Practitioner, Bauman College - Holistic Nutrition & Certified Therapeutic Chef, Institute For Functional Medicine - Certified Health Coach

Pumpkin Butter Protein Sandwiches

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Pumpkin Butter Protein Sandwiches

Ingredients

  • 1 cup raw pumpkin seed butter
  • 1/2 cup organic coconut shreds plus 2 tbsp for garnish
  • 1/4 cup coconut flour
  • 1 scoop pure paleo protein powder
  • 1 Tbsp glycine
  • 1/4 tsp sea salt
  • 1/2 tsp pure vanilla powder
  • 1 tsp ceylon cinnamon
  • 1/3-1/2 cup coconut butter
  • 16 X-small parchment paper cups

Procedure

  1. In a mixing bowl combine pumpkin seed butter, paleo protein, glycine, coconut flour, vanilla, cinnamon, coconut shreds, and sea salt. Mix until fully combined.
  2. Divide dough into 32 small balls. Press the first 16 balls into the bottom of your parchment paper cups.
  3. Take a dollop of coconut butter and place on top of each pumpkin seed butter round.
  4. Take the remaining 16 balls and press them on top of the coconut butter, creating a little sandwich.
  5. Sprinkle with additional coconut shreds to garnish.
  6. Store in the fridge for a week or in the freezer for up to 3 months.

Nutrition Tip

Coconut is a very high saturated fat food, rich in saturated fatty acids.  One of the fatty acids found in coconut is called palmitic acid. This fatty acid is essential for supporting cell membrane structure. Coconut meat is also very high in fibre and contains a variety of minerals, including manganese, copper, selenium, phosphorus, potassium, and iron.  I hope you enjoy this nutrient dense, high protein treat!

Moroccan Inspired Cauliflower Mash

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Moroccan Inspired Cauliflower Mash

Ingredients

  • 1 head of organic cauliflower
  • 2.5 Tbsp raw tahini
  • 1.5 tsp sea salt
  • 1 tsp cumin
  • 2 green onions
  • 1 tsp paprika (optional – omit for individuals with histamine intolerance)

Procedure

  1. Wash and cut cauliflower and place in a steamer. Steam for 8-10 min or until tender.
  2. Transfer to a food processor and add tahini, salt, cumin, green onion, and paprika if using. Process until smooth. Taste and adjust for seasoning.
  3. Transfer to a serving bowl and serve alongside your favourite protein.

Cooking Tip

Recent studies have shown that boiling cauliflower is not the best cooking practice if you want to preserve key phytonutrients in this cruciferous vegetable. In one study, 3 minutes of cauliflower submersion in a full pot of boiling water was enough to draw out more phytonutrients than10 full minutes of steaming. Glucosinolates and flavonoids were the phytonutrients lost from cauliflower in greater amounts with full water submersion. When cooking cauliflower, steaming is best.

Caesar Salad

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Caesar Salad

Dressing ingredients

  • 1/3 cup raw cashews
  • 1 lemon, juiced
  • 2 tsp apple cider vinegar
  • 1 tsp dijon mustard
  • 1.5 Tbsp gluten free Worcestershire sauce
  • Pinch sea salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/8 tsp allspice
  • 2 Tbsp dried porcini mushroom- rehydrated
  • 10 drops Omica liquid stevia or 1 Tbsp maple syrup
  • 1/2- 3/4 cup olive oil

Croutons

  • 1/2 cup raw cashews
  • 1/2 cup raw hemp seeds
  • 1/4 cup raw sunflower seeds
  • 1/2 cup nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp sea salt
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 2-3 Tbsp olive oil

Salad

  • 6 cups chopped organic Romain lettuce
  • 3 cups chopped butter leaf lettuce
  • 1/2 cup chopped dill
  • 1/2 – 3/4 cup capers

Procedure

  1. Combine dressing ingredients into a high powered blender. Blend until smooth. Taste and adjust for seasoning.
  2. Combing all crouton ingredients into a food processor and pulse until combined. Set aside.
  3. Gather a large mixing bowl and add all salad ingredients. Add dressing and toss until combined. Top with croutons and serve immediately.

Source – Justine Stenger

(Adapted from Urban Remedy)

Nutrition Tip

Capers have a rich, salty flavour that adds incredible depth to this Caesar Salad. Capers are packed with nutrition and have been named as one of the worlds most antioxidant rich foods, containing an ORAC score of 65,598 per 100 grams.

Capers are rich in two specific antioxidants, quercetin and ruin. Both have been shown to support mast cell activation syndrome as well as histamine intolerance.

Capers have also been shown to support healthy food sugar levels. If you are not adding Capers to your diet on a regular basis, now is the time to start!

Cauliflower Tortillas

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Cauliflower Tortillas

Ingredients

1 head of cauliflower, steamed until tender
1.5 tsp turmeric
1.5 tsp onion powder
1.5 tsp sea salt
2 green onions
3 eggs
¼ cup coconut flour
¼ cup tapioca flour

Procedure

1. Preheat oven to 350F

2. Steam cauliflower until tender. Let cool and place in a nylon nut milk bag. Strain all the excess water out. (squeeze until you can’t squeeze anymore – you want to get all the moisture out)

3. Add cauliflower to a food processor and add eggs, spices, and green onions. Process until combined. Add coconut flour and tapioca flour.

4. Line a baking tray with parchment paper and form 4-6 tortillas, depending on desired size.

5. Bake for 25-30 min or until brown.

Nutrition Tip

I don’t know about you, but I try to sneak turmeric in as much as possible in my culinary ventures. Turmeric has been studied for decades due to the many, profound health benefits of this bright orange spice. Lately I have been interested in studying herbs that support blood sugar regulation and turmeric is also on blood sugar stabilizing herb/spice list.

Numerous studies have reported the hypoglycemic (sugar lowering) effect of turmeric. Turmeric targets various organs, cells, genes, enzymes, and processes and regulates glucose levels in multiple ways:

The enzyme insulin responsible for glucose regulation is produced by the β-cells in the pancreas. Turmeric enhances the functioning of these cells and stimulates insulin secretion. By increasing the production of insulin, it helps in correcting abnormal glucose levels. Turmeric improves insulin sensitivity and reduces glucose intolerance which results in better metabolism and utilization of glucose by the body. Curcumin also inhibits the production of glucose by the liver with 400 times increased activity compared to drugs like metformin.

Herbs/spices are natures medicine – turmeric is no exception! I hope you can also start adding this spice to your food!

Chocolate Tahini Protein Drink

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Chocolate Tahini Protein Drink

Ingredients

  • 2 tbsp RAW tahini (never roasted)
  • 1 cup nut/seed milk
  • 1 raw egg yolk
  • 1 Tbsp raw cacao
  • 1 tsp glycine
  • 2.5 grams creatine powder
  • Pinch sea salt
  • 1 scoop Designs for Health paleo protein powder
  • 1 handful fresh arugula
  • 1 frozen green banana

Procedure

Combine all ingredients into a high powered blender and blend until smooth. Enjoy all the benefits of this cellular supportive smoothie!

Nutrition Tip

If you are not currently eating sesame seeds, you will want to start after you hear all the amazing benefits of these tiny little seeds. Sesame seeds are known to  protect cells from free-radical damage and prevent cardiovascular disease. Sesamin and sesamolin, in particular, are two potent antioxidants unique to the sesame plant that have been linked to cardiovascular health and brain health. They work by lowering inflammation, supporting healthy cholesterol production, inhibiting inflammatory pathways, and ultimately protecting your cells from oxidative stress.

Double Chocolate Sunflower Seed Energy Balls

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Double Chocolate Sunflower Seed Energy Balls

Ingredients

  • 2 cups raw sunflower seeds
  • 2 cups medjool dates
  • 2 Tbsp raw coconut oil
  • 2 Tbsp filtered water
  • 1/3 cup raw cacao powder
  • 1/2 tsp sea salt
  • 1 tsp ceylon cinnamon
  • 1 Tbsp vanilla
  • 1/3 cup raw cacao nibs

Procedure

  1. Gather your food processor and add sunflower seeds, salt, cinnamon, and raw cacao powder. Process until you reach a flour consistency.
  2. While continuing to process, add coconut oil and medjool dates one at a time.
  3. Add filtered water and vanilla. You may need to add more water depending on the consistency.
  4. Pulse in raw cacao nibs.
  5. Roll batter into balls and roll in additional cocoa nibs if desired. Store balls in the freezer.

Nutrition Tip

There are 5 amazing benefits of raw cacao that I am going to share with you today. Remember raw cacao is not processed with chemicals, this is cocoa in its purist, most nutrient dense form.

1. 40 Times the Antioxidants of Blueberries. – Raw Organic Cacao has over 40 times the antioxidants of blueberries.  It has an amazing ORAC score of 98,000 per 100g, vs blueberries at a mere 2,400.  ORAC scores measure the ability of antioxidants to absorb free radicals which cause cell and tissue damage and can lead to diseases such as cancer.

2. Highest Plant-Based Source of Iron- Cacao is the highest plant-based source of iron known to man, at a whopping 7.3mg per 100g.  This compares to beef and lamb at 2.5mg, and spinach at 3.6mg.  Note the iron in cacao is non-heme as it is plant based so it is not the same quality as animal sources of heme iron.

3. Full of Magnesium for a Healthy Heart & Brain-Raw Organic Cacao is also one of the highest plant-based sources of magnesium, the most deficient mineral in the Western world.  Magnesium is important for a healthy heart, and helps turn glucose into energy enabling your brain to work with sharp clarity and focus.  

4. Excellent Source of Calcium

5. A Natural Mood Elevator and Anti-Depressant-Cacao is a great source of four scientifically proven bliss chemicals – serotonin, tryptophan, tyrosine and phenylethylamine.  These neurotransmitters are associated with cosy feelings of wellbeing, happiness, and can even alleviate depression.  A natural, healthy, and delicious way to elevate your mood.

Blue Hokkaido Squash Soup

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Blue Hokkaido Squash Soup

Yield – 6 litres

Ingredients

  • 3 Tbsp freshly minced ginger
  • 1 leek,  half moon sliced
  • 3.5 litres homemade chicken broth
  • 1 Tbsp mild yellow curry powder (use AIP friendly curry powder if following AIP)
  • 3 tsp sea salt
  • 1 bunch fresh cilantro, chopped
  • 1 cup organic cashews or macadamia nuts, soaked overnight and rinsed
  • 1 medium sized Hokkaido squash, peeled and cubed
  • 3 large organic carrots, sliced
  • 2 stalks celery, sliced
  • 1 cup radish micro-greens

Procedure

  1. Gather a large soup pot and add a small amount of broth. Next, add the leeks, ginger, and yellow curry powder. Sauté for a few minutes and next add your cubed squash, carrots, celery, and sea salt.
  2. Cover with broth and simmer for 40-45 min or until vegetables are tender.
  3. When your vegetables are tender, remove from heat and add the macadamia nuts or cashews and fresh cilantro.
  4. Working in batches, transfer soup to a high powered blender and blend until smooth.  Taste and adjust for seasonings.
  5. Transfer into serving bowls and top with radish micro-greens.

Nutrition Tip

Blue Hokkaido squash is a nutrition powerhouse. This orange fleshed squash contains high levels of beta-carotene, a secondary plant substance that is thought to have protective antioxidant effects. Hokkaido squash also contains vitamin A, C, and E, and is rich in minerals  like magnesium, potassium, and zinc. Another wonderful quality of this nutrient dense food is that it contains large amounts of dietary fiber.

Chlorophyll Cruciferous Salad

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Chlorophyll Cruciferous Salad

Ingredients (salad)

  • 1 head Dino kale, stems removed and chiffinade
  • 1 cup brussels sprouts, thinly sliced and roasted. Cool before adding to salad.
  • 1 avocado, flesh removed and sliced
  • 1 cup broccoli sprouts
  • 1 cup raw macadamia nuts, crushed
  • 1/2 cup chopped dill
  • 1 cup cooked and cooled cauliflower rice
  • Sea salt to taste

Dressing (ingredients)

  • 1 cup macadamia nuts
  • 1 bunch fresh dill
  • 1/2 tsp sea salt
  • 1/2 clove garlic
  • 1/2 lemon, juiced
  • 1/2 cup pure olive oil
  • 1/2 cup BodyBio Balance oil

Procedure

Prepare all salad ingredients and toss in a large salad bowl. Generously top with the cell supportive creamy macadamia nut dressing and serve immediately.

Note – store additional salad dressing in the fridge in a  dark, glass storage container.

Nutrition Tip

Did you know that macadamia nuts are rich in oleic acid? Oleic is commonly referred to as omega 9 and is rich in olive oil. This fatty acid is needed to support healthy myelin production and maintenance. Myelin is a protective covering that twists around nerves (neurons), including nerves in the brain. Myelin is made of 70% fatty acids and roughly 30% protein. Oleic acid and Linoleic acid (rich in Balance oil) are two of the most important fatty acids to maintain myelin health. Enjoy this delicious salad knowing you are supporting your brain health!

Essential Fatty Acid Goji Balls

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Essential Fatty Acid Goji Balls

Yield – 14 – 16 balls

Ingredients

  • 3 cups raw, organic pumpkin seeds, divided.
  • ½ cup chia seeds
  • 2 heaping Tbsp Bee powered honey (Beekeepeers Naturals)
  • 2 Tbsp of Gogi berry poweder (New Earth Organics)
  • Pinch sea salt
  • 1 tsp pure vanilla
  • 2 Tbsp filtered water
  • Mini parchment paper cups

Procedure

  1. Add 2 cups of pumpkin seeds, chia seeds, goji berry powder, and sea salt  to a food processor. Blend for 3-4 min or until your pumpkin seeds start to turn to pumpkin seed butter. Add honey, water, and vanilla and blend again. Add the additional cup of pumpkin seeds and pulse until combined.
  2. Roll dough into balls and set into mini parchment paper cups. Store in the fridge for 5 days or in the freezer for up to 3 months.

Nutrition Tip

For over 2000 years, Goji berries have remained the most popular fruit in the world, being dubbed names such as “longevity fruit” and the “fruit of immortality”. A powerhouse of nutrition, Goji berries have had many uses including improving vision, enhancing longevity, increasing sexual power, increasing sexual fluids, fortifying against disease, and building blood. The delicious, sweet Goji berry contains 18 amino acids, an array of minerals including zinc, iron, cooper, germanium, selenium, phosphorus, vitamin C, B1, B2, Zeaxanthin, beta carotene, trace fatty acids, and a range of polysaccharides that support the immune system and promote balanced blood glucose levels. You can eat these essential fatty acid, cellular supportive superfood balls with pure joy knowing you are supporting the foundation of your health.

Phospholipid Rich Chocolate Chia Seed Pudding

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Chocolate Chia Seed Pudding

Serves – 1

Ingredients

  • 1/2 cup full fat coconut milk
  • 1 scoop Earth Echo Raw Cacao Bliss
  • 1 Tbsp raw cacao powder
  • 2 1/2 Tbsp chia seeds
  • 1 Tbsp BodyBio PC
  • 1 tsp BodyBio E-Lyte
  • 1/2 tsp Ceylon cinnamon
  • 1/2 tsp pure vanilla bean
  • 1 tsp Glycine
  • 1 Tbsp raw cacao nibs

Procedure

  1. Combine chia seeds, coconut milk, PC, vanilla, E-lyte, cinnamon, raw cacao bliss, raw cocoa powder and glycine in a blender or food processor. Blend until combined.
  2. Let sit for 15 – 20 min to allow chia seeds to congeal. Top with raw cacao nibs and enjoy.

Nutritional Tip:

BodyBio PC combines four forms of pure phospholipids for targeted cellular support and effective brain support. BodyBio PC works to give your cells the boost they need to work better, in turn supporting not only your brain but every system in your body to thrive.

BodyBio PC contains concentrated levels of:

  • Phosphatidylcholine (PC) – ensures cell membrane integrity and function
  • Phosphatidylethanolamine (PE) – vital to mitochondrial function
  • Phosphatidylinositol (PI) – supportive to the brain and neurotransmission
  • Phosphatidylserine (PS) – essential for memory