Justine Stenger

Justine Stenger studied nutrition and physical education at the University Of Alberta. She graduated in 2008 and went on to complete a Holistic Nutrition and Therapeutic Chef Certification at Bauman College in Boulder, Colorado. She has completed her Functional Medicine training with The Institute For Functional Medicine, is a Bredesen Trained Practitioner, GAPS Practitioner, Certified Gluten Practitioner, and is a Certified Functional Medicine Health Coach through The Institute For Functional Medicine.

White Navy Bean & Black Sesame Hummus

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White Navy Bean& Black Sesame Hummus

Yield – 2.5 cups

Ingredients

  • 1 can Eden organic white navy beans (796 ml)
  • 1/2 lemon, juiced
  • 1 1/2 tsp seas salt
  • 4 Tbsp black sesame seed butter ( I made my own by processing black sesame seeds in the food processor for 7 min until the seeds turn to a paste)
  • 1 clove garlic
  • 1/4 cup BodyBio Balance oil or Safflower oil
  • 2 tsp cumin
  • 1/4 cup chopped cilantro
  • 1/4 cup hemp hearts (optional)
  • Roasted plantains, carrots, and jicama to serve – optional

Procedure

  1. Gather a food processor and combine navy beans, lemon, garlic, black sesame seed butter, salt, cumin, and Balance oil. Process until completely smooth. Add chopped cilantro and pulse to combine.
  2. Pour into a bowl and top with help hearts. (if using) Serve with your favourite chopped vegetables. I love this hummus with roasted plantain chips!

Nutrition Tip

Black sesame seeds provide us with an extensive list of health benefits. From improving skin and hair health to helping protect against cardiovascular disease and even cancer. We can thank the bounty of antioxidants that black sesame seeds provide us for the protective benefits that ward off a whole host of chronic illnesses and diseases.

Antioxidants play an important role in slowing the rate of cell damage and repairing the damaged cells in the body. Black sesame seeds are an extremely rich source of a variety of antioxidants such as sesamin, sesaminol, and sesamolinol. These powerful compounds in black sesame seeds help protect the body against oxidative stress, the very thing that leads to chronic illness and disease. If you want to kickstart cellular repair and prevent cell damage, these little nutrition powerhouses should be one of your closest food allies. 🙂

Grain Free Sandwich Bread

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Grain Free Sandwich Bread

Ingredients  

  • 1 1/2 cups Ottos Cassava Flour
  • 1 1/2 cups almond meal
  • 1 teaspoon baking soda
  • 1/3 cup melted ghee
  • 1.5 tsp apple cider vinegar
  • 1/4 cup maple syrup
  • 9 eggs
  • ½ tsp Celtic sea salt, plus a pinch for dusting

Procedure   

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Put dry ingredients in food processor and process.  Add wet ingredients and blend until creamy. Your dough will be runnier than a typical bread recipe.
  3. Pour into greased loaf pan and sprinkle with sea salt. Bake until nice and brown,  approximately 45 min or until golden brown.

Nutrition Tip

Everybody loves a good slice of bread. Often bread is the one thing people that people long for when they transition to a gain free diet. This bread recipe will surely satisfy your bread craving, with it’s delicate, fluffy texture, sight sweet flavour, and crunchy salty crust. This is an excellent sandwich bread, makes fantastic French toast, and can even be used to make grain free stuffing! I hope you enjoy every bite!

Sheet Pan Chili Chicken With Sweet Potatoes And Peppers

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Chilli Chicken With Sweet Potatoes

Serves – 6

Ingredients

  • 6 boneless and skinless chicken thighs
  • 1 garnet yam, washed and sliced
  • 1 sweet potato, washed and sliced
  • 2 red peppers, seeds removed and sliced *high histamine
  • 2 Tbsp pastured ghee
  • 2 red onions, half moon sliced
  • 1 1/2 Tbsp chilli powder, divided * high histamine
  • 1 1/2 Tbsp cumin, divided  *high histamine
  • 2 tsp Celtic sea salt
  • 1 bunch cilantro, chopped
  • 1 lime, juiced *high histamine

Procedure

  1. Preheat oven to 375 degrees.
  2. Gather a large mixing bowl and add garnet yam, sweet potatoes, red pepper, and red onion. Cover with ghee and sprinkle with 3/4 Tbsp cumin, 3/4 Tbsp chilli powder, and 1 tsp of sea salt.
  3. Line a baking tray with parchment paper and scatter vegetables evenly on your tray. Place the chicken thighs on top of your vegetables. Season chicken thighs with remaining salt, cumin, and chilli powder.
  4. Roast for 40 min or until chicken is done and the vegetables are roasted.
  5. Transfer to a serving platter and garnish with cilantro and lime juice. Serve immediately.

Nutrition Tip

Cilantro has a health-supporting reputation that is high on the list of the healing spices. In parts of Europe, cilantro has been referred to as an “anti-diabetic” plant. In parts of India, it has traditionally been used for its anti-inflammatory properties. In the United States, cilantro has been studied for its cholesterol-lowering effects, and potent detoxifying effects.

Many of the healing properties of cilantro can be attributed to its exceptional phytonutrient content. Cilantro contains volatile oils rich in phytonutrients, including carvone, geraniol, limonene, borneol, camphor, elemol, and linalool. Cilantro’s flavonoids include quercitin, kaempferol, rhamnetin, and epigenin. Cilantro also contains active phenolic acid compounds, including caffeic and chlorogenic acid.

Breakfast Power Cookie

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Breakfast Power Cookies

Ingredients

  • 2 cups almond flour
  • 1 cup coconut sugar
  • 2 cups sunflower seeds
  • 2 cups pumpkin seeds
  • 1 cup pecans, chopped
  • 1 cup coconut shreds
  • 1 1/4 cup full fat coconut milk
  • 4 pastured egg yolks
  • 1/3 cup molasses
  • 1 package dairy free dark chocolate chips
  • 1 cup apple juice sweetened cranberries – optional

Procedure

  1. Preheat oven to 325F
  2. Gather a large mixing bowl and add all dry ingredients.
  3. Add egg yolks, and coconut milk.
  4. Mix all ingredients together, adding more coconut milk if needed.
  5. Line a baking tray with parchment paper and form dough into a ball – about the size of a golf ball. Press gently down with a fork. Bake for 10-13 min or until golden.

Nutrition Tip

Sunflower seeds deserve special attention in this recipe. These mouth watering seeds are packed with vitamin E, along with magnesium and selenium. I also can’t fail to mention their excellent fatty acid profile. Sunflower seeds are loaded with Linoleic Acid (LA). This beautiful essential fatty acid supports cell membrane health, mitochondria health, supports a healthy immune system, and helps ward off inflammation.

These delicious cookies are an excellent way to get your bioactive lipids in. Keep them in the freezer to ensure you are protecting those delicate polyunsaturated fats! Enjoy!

Pumpkin Spice Banana Loaf

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Pumpkin Spice Banana Loaf

Ingredients

  • 3 ripe bananas
  • 1 cup pumpkin puree
  • 8 pastured eggs
  • 10 medjool dates, pitted
  • 1 tbsp vanilla
  • 1 tbsp Ceylon cinnamon, plus 1 tsp for garnishing
  • 1/8 tsp ground clove
  • 1/2 tsp nutmeg
  • pinch sea salt
  • 1/2 cup coconut oil – melted
  • 1 -1/2 cups cassava flour

Procedure 

  1. Preheat oven to 350F
  2. Combine banana, pumpkin puree, eggs, dates, coconut oil, vanilla, sea salt, and spices. Blend until pureed. 
  3. Add cassava flour and process until combined.
  4. Line a loaf pan with parchment paper and pour batter and smooth with a spatula.
  5. Sprinkle with cinnamon and bake for 45-55 min or until a toothpick comes out clean.

Nutrition Tip 

Cassava is a very nutrient dense, starchy root that is rich in fibre and resistant starch – an excellent food for our microbiome. Cassava may contribute four times less digestible sugar, and up to 16 times more fibre, giving it a lower glycemic load than many grains. 

This food has been historically eaten in many developing countries, but has become a popular stable in homes that follow a grain free lifestyle. 

AIP Sweet Potato, Apple, “Oatmeal”

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AIP Sweet Potato, Apple, “Oatmeal”

Anyone that knows me, knows how passionate I am about bioactive lipids. Bioactive lipids are essential fatty acids that we must consume through our diet. Our body is unable to make linoleic acid, and alpha-linolenic acid on its own, so if we don’t eat a diet rich in these two essential fatty acids, we will be starving our cells of the raw materials our cells need to create structure, stability, and integrity. Without healthy cells, it is impossible for a person to be healthy. Bioactive lipid consumption is the first step towards optimizing our health. This is why I get giddy excited when I create a recipe that is chock full of cellular nutrition. Stay tuned for future recipes you can make to support your cellular health!

Serves:

3-4

Ingredients :

  • 2 garnet yams, shredded (about 5 cups of shredded yam)
  • 1/2 cup sweet potato flour
  • 1 Tbsp ceylon cinnamon
  • 1 Tbsp vanilla
  • 1/4 cup E-Lyte
  • 3/4 cup organic apple sauce
  • Homemade coconut milk for serving
  • Raw sunflower seeds for serving (optional)
  • Pastured raw egg yolk to serve (optional)
  • Manuka honey to serve (optional)

Procedure 

  1. Preheat oven to 350F
  2. Shred sweet potato in your food processor with the shred disk.
  3. Add sweet potato to a large mixing bowl and add sweet potato flour, and cinnamon. Stir to combine. Form a hole in the middle of your mixture and add apple sauce, vanilla, and BodyBio E-lyte. Stir mixture until combined. 
  4. Press mixture into a casserole dish and bake for 35-40 min or until done. 
  5. For an AIP version, serve with homemade coconut milk, and a drizzle of Manuka honey. If you are not following strict AIP, I personally like to add two raw egg yolks, along with 1/4 cup of raw sunflower seeds for a good dose of non oxidized arachidonic acid from the raw egg yolks, and Linoleic acid from the raw sunflower seeds. 

Recipe: Gogi Berry Energy Balls

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Recipe: Gogi Berry Energy Balls

Ingredients 

  • 1 1/2 cups organic gogi berries 
  • 1 1/2 cups coconut shreds – divided 
  • 1/4 cup manuka honey 
  • 2 tsp vanilla 
  • pinch sea salt 
  • 1/4 cup coconut oil
  • 20 small parchment paper cups

Procedure

  1. Combine gogi berries, coconut oil. vanilla, honey, and sea salt into a food processor. Blend until your ingredients become a paste. 
  2. Add 1 cup of coconut shreds and process until combined. 
  3. Pour the additional 1/2 cup of coconut shreds onto a cutting board. Roll gogi berry mixture into small balls and cover in coconut shreds. 
  4. Place balls into a parchment paper cup and store in the fridge or freezer. 

Nutrition Tip 

What makes gogi berries so good for us? 

Gogi berries are often referred to as a superfood, because of the array of phytochemical that exist within them. There has been a great deal of research done on one particular antioxidant found in Gogi berries called, Zeaxanthin. Research shows that this miraculous antioxidant has the ability to improve vision! 

Zeaxanthin protects the eyes from oxidative damage caused by UV light,  acts as a free radical scavenger, and combats inflammation. 

Gogi berries don’t only contain this solo antioxidant – they are also packed with vitamin C, beta carotene, polysaccharides, and carotenoids. These strong compounds all work together to lower inflammation, improve immune functioning,  and protect us against cancer. 

If learning all that wasn’t enough to convinced you to try these delicious gogi berry balls, I’ll give you a few other recommendations on how you can include them in your diet. 🙂 

  1. Add Gogi berries to raw paleo granola. 
  2. Add to raw trail mix. 
  3. Add a handful of gogi berries to your smoothie and blend into your smoothie, or add them as a smoothie topping for a little crunch. 
  4. Add to homemade coconut yogurt. 

I would love to hear your favourite way to add Gogi berries to your diet! 

Recipe: Mixed Berry Muffins

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Blueberries are well known for their brain food status. They contain powerful blue/black/purple flavonoids that protect the brain from oxidative damage and inflammation. Studies show that blueberries not only protect brain cells from damage but they also increase cerebral blood flow.  Increases in blood flow allows the brain to be flooded with nutrients and antioxidants to boost memory, brain function, and cognition. An increase in blood flow has also been shown to be protective against neurological disorders.  Enjoy the health benefits of blueberries when you devour these delicious Mixed Berry Muffins!

Yield – 12 muffins 

Ingredients

  • 1 1/2  cups almond flour or cashew flour
  • 1 cup cassava flour
  • 1/4 cup ghee, melted
  • 1 tbsp vanilla
  • pinch sea salt
  • 1/2 tsp baking soda
  • 1 lemon, juiced and zested
  • 1 cup blackberries
  • 1 cup blueberries
  • 1 ripe banana
  • 1/2 cup lakanto golden sugar
  • 6 pastured eggs

Procedure

  1. Preheat oven to 350F
  2. Using a food processor, process banana, egg, ghee, lemon juice, and vanilla. 
  3. Gather a large mixing bowl and add almond flour, cassava flour, baking soda, sea salt, lemon zest, lakanto sugar, blueberries, and blackberries. 
  4. Add wet ingredients and stir to combine. 
  5. Transfer batter to XL sized parchment paper muffin cups and fill 3/4 full. 
  6. Bake for 25-27 min or until golden. 

Recipe: Muesli Scones

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These Muesli scones are packed with the parent omega 6 fatty acid - Linoleic Acid.  This fatty acid is found in abundance in sunflower and pumpkin seeds. Linoleic acid is an essential fatty acid that we must obtain from our diet. Adding seeds to your diet is an excellent way to ensure you are providing your body with the building blocks that it needs to function at its very best.

Yield - 14 large scones

Ingredients

  • 2 1/2 cups almond flour
  • 1 1/2 cup cassava flour - divided
  • 8 pastured eggs
  • 1/2 cup ghee, melted
  • 1 cup honey
  • pinch sea salt
  • 2 Tbsp vanilla
  • 1 tsp cinnamon
  • 2 cups sunflower seeds
  • 2 cups pumpkin seeds
  • 1 cup dried cranberries

Procedure

  1. Preheat oven to 350F
  2. Gather a large mixing bowl and add all dry ingredients. Next, add the eggs, ghee, honey, and vanilla. Stir until combined.
  3. Line a baking tray with parchment paper and form dough into scones. Bake for 25-27 min or until scones are done.
  4. Serve with your favourite coffee or tea.

Recipe: Pumpkin Seed Basil Pesto Chicken

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Diet Type – Paleo 

This recipe is the perfect spring/summer recipe for you to start flooding your body with nutrition, balance your blood sugar levels, and help keep you satiated for hours after you finish this meal. 

This delicious dish provides you with an abundance of high-quality protein from pastured chickens, a good dose of linoleic acid from the pumpkin seeds to aid in mitochondrial functioning, contains the perfect balance of fatty acids for your cell and mitochondrial membranes, and includes a whole heap of phytonutrients from organically grown basil. 

Did you know that basil is not only anti-inflammatory but it also has anti-cancer effects, has been shown to help patients with depression, improves skin health, aids in digestion and liver detoxification, AND helps to balance blood sugar levels? Who wouldn’t want to include this health-promoting meal into their daily food routine?

Servings: 4

Ingredients

  • 10 boneless and skinless chicken thighs (Sunworks Farms) 
  • 1 head red leaf lettuce, washed 
  • 5 green onions, chopped 
  • 2 cups pumpkin seeds 
  • 2 cups organic fresh basil 
  • 1 clove garlic 
  • 1 lemon, juiced 
  • 1 tsp sea salt 
  • 1/2 – 3/4 cup BodyBio Balanced oil use Hoffman-P at checkout for a discount!

Procedure

  1. Preheat oven to 375°F
  2. Line a baking tray with parchment paper and lay chicken thighs evenly on your tray.
  3. Bake for 30-35 min or until done. 
  4. While chicken is cooking, gather a food processor and add pumpkin seeds, garlic, and sea salt. Process until you reach a flour consistency. Add fresh basil, lemon juice, and olive oil. Blend until smooth.
  5. When chicken is done and has cooled, slice each piece into strips and transfer to a mixing bowl. Cover with pesto and stir to combine. 
  6. Lay lettuce cups on serving plates and fill with a generous portion of basil chicken. Top with green onion and serve immediately.