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

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

Coconut Crusted Chicken Legs

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Coconut Chicken

Serves – 4

Ingredients

  • 4 pastured chicken legs
  • 1 1/4 cup shredded coconut
  • 1.5 tsp garlic powder
  • 1.5 tsp onion powder
  • 2 tsp dried oregano
  • 1 1/2 tsp sea salt
  • 4 pastured egg yolks (sub 1/4 cup coconut oil for AIP)

Procedure

  1. Preheat oven to 300F
  2. Gather a baking tray and line with parchment paper.
  3. Gather a mixing bowl and add coconut shreds, onion powder, garlic powder, sea salt, and oregano.
  4. Gather a second bowl and add egg yolks.
  5. Remove the skin from your chicken legs and drench in egg yolk. Once covered roll in coconut shred mixture until coated. Repeat until done.
  6. Place chicken on baking tray and bake for 1 hour 15 min or until done. I like to keep the temperature really low for this recipe to prevent your coconut from burning.
  7. Serve with your favourite salad or steamed vegetables.

Nutrition Tip

Did you know that 20 percent of your body is made up of protein? Proteins are the construction crew in your body – they transport substances, build others, and convert energy to help your body’s mechanical processes. Pastured chicken is an excellent source of protein for your body. One pastured chicken leg can provide you with 52 percent of your total daily protein needs, Protein is the building block of life and is absolutely crucial to the health of our bodies. Adequate protein from the diet allows us to have sufficient amino acids to build healthy bodies we all strive for! I hope you enjoy this recipe knowing you are supporting the health of your body!

Grain Free Sweet Potato Roti

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Grain Free Sweet Potato Roti’s

Ingredients

  • 1 large orange fleshed sweet potato or white sweet potato (white sweet potatoes are better if you want to use this recipe in a savoury application)
  • 1/4 cup water
  • 1 cup cassava flour plus additional flour for dusting
  • 1/4 cup ghee
  • 1 tsp sea salt
  • optional – 1/2 tsp onion salt & 1/2 tsp of garlic salt

Procedure

  1. Preheat oven to 400F
  2. Poke sweet potato with a fork and place on a parchment lined baking tray. Bake for 50-60 min or until soft.
  3. Remove skin from sweet potato and mash with ghee. Add water, cassava flour and salt.  (and onion and garlic salt if using)
  4. Add flour to your counter top and roll out dough until it’s one inch thick. Use a small plate and cut around the plate to form uniform circles.
  5. Heat a cast iron skillet on low/medium and add additional flour to ensure the roti’s don’t stick. Cook for 10-12 per side or until golden brown. Fill with your favourite toppings.

Nutrition Tip

Orange fleshed sweet potatoes not only taste like dessert, they are also one of natures unsurpassed sources of beta carotene. Along with beta carotene, they contain a wealth of other orange hued carotenoid pigments. There are studies that show that sweet potatoes contain more bioavailable carotenoids than leafy green vegetables! When consumed regularly they have been shown to significantly raise blood levels of vitamin A. The fat that is included in this recipe will help get the full benefits of the beta carotene that is found in this delicious vegetable. This recipe can easily be used to satiate sweet or savoury cravings. I enjoy these roti with fresh berries and whipped coconut cream or with my favourite Indian beef with green peas. I hope you enjoy these as much as I do!

AIP Italian Pulled Pork Stuffed Sweet Potatoes

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AIP Italian Pulled Pork Stuffed Sweet Potatoes

Serves – 6

Ingredients

  • 4 lbs pork shoulder roast, cut into large cubes
  • 2 Tbsp ghee, divided
  • 1/4 cup chicken stock
  • 1 large garlic bulb,  cloves removed and minced
  • 3 tsp sea salt, divided 
  • 2 Tbsp dried oregano
  • 3 Tbsp fresh oregano, chopped
  • 1/2 bunch fresh cilantro, chopped
  • 6 garnet sweet potatoes, roasted
  • Sliced avocado for serving (optional)
  • Fresh lime juice for serving (optional)

Procedure

  1. Preheat oven to 375F
  2. Gather a large dutch oven and add 1 Tbsp of ghee. Once ghee is hot, add pork and season with 1 tsp sea salt, garlic, and dried oregano. Once pork has browned, using tongs flip each piece over and season again with 1 tsp sea salt, garlic and dried oregano. Add chicken stock to deglaze. Cover and simmer on low for 2 hours.
  3. While pork is cooking, prepare and cook your sweet potatoes. Rub 1Tbsp of ghee on the skin of each sweet potato. Stabb each potato with a knife on all sides. Season with sea salt and bake for 45-50 min or until soft.
  4. Shred pork and transfer to a serving platter. Stir in fresh oregano and fresh cilantro.
  5. Slice sweet potatoes down the middle and stuff with pulled pork. Top with avocado and a drizzle of lime and serve!

Nutrition Tip

Oregano is an herb that should definitely be added to your medicine cabinet. Oregano is not only delicious, it is also a powerful healing agent. There are over 40 varieties of oregano, but Origanum vulgare is the one most linked to health benefits. Fresh oregano is rich in phytonutrients like thymol and carvacrol, and is loaded with antioxidants that help prevent cell damage. Oregano is also a powerful antibacterial! Oregano is an excellent source of fiber, vitamin K, manganese, iron, vitamin E, tryptophan and calcium.  Those tiny, zero-calorie leaves pack so much nutrition! Enjoy all the healing benefits of Oregano in this delicious recipe!

Banana Almond Bread

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Almond Banana Bread

Yield- 1 large loaf

Ingredients

  • 8 ripe bananas
  • 6 medjool dates, pitted
  • 1 cup almond butter
  • 6 organic eggs
  • 1 cup chopped almonds (optional)
  • 1 tbsp pure vanilla
  • 1 Tbsp Ceylon cinnamon
  • Pinch sea salt
  • 1 1/2 cups Ottos Cassava flour ( this brand is not fermented)

Procedure

  1. Preheat oven to 325F
  2. Peel bananas and add to your food processor along with your dates, almond butter, eggs, vanilla, cinnamon, and sea salt. Puree until completely smooth. Add cassava flour and chopped almonds if using. Pulse until flour and almonds are combined.
  3. Line a bread pan with parchment paper and pour batter into your pan, filling 3/4 full.
  4. Bake for 50-60 min or until done. Let bread cool before slicing.

Nutrition Tip

Dates are a delicious indulgence that have enormous health benefits. Dates are an excellent source of minerals like calcium, potassium, phosphorus, magnesium, and manganese. Even though dates are incredibly sweet and decadent, they are rich in fibre and are considered a low glycemic index food, making them an ideal sweetener of choice for anyone who struggles with balancing blood sugar levels.

Root Vegetable Medley (Paleo, AIP, and Low Histamine)

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Root Vegetable Medley

Ingredients

  • 2 Tbsp ghee or coconut oil
  • 1 Tbsp dried thyme
  • 1 Tbsp dried sage
  • 1 Tbsp dried rosemary
  • 2 tsp sea salt
  • 1 celeriac root peeled and small diced
  • 1 white sweet potato, small diced
  • 1 garnet yam, small diced
  • 1 parsnip, small diced
  • 2 carrots, small diced
  • 1 red onion, small diced
  • 1 bunch parsley, chopped
  • 1 cup broccoli sprouts (optional)

Procedure

  1. Preheat oven to 375F
  2. Gather a large mixing bowl and combine all your vegetables. Drizzle with ghee, thyme, sage, and rosemary.
  3. Line two baking trays with parchment paper and scatter vegetables evenly on your trays. Sprinkle with sea salt and bake for 30 min or until done. Remove from oven and transfer to a serving bowl. Add chopped parsley and fold to combine. Top with broccoli sprouts and serve immediately.

Nutrition tip

Celeriac is a low carb alternative to potatoes and can be used to replace potatoes in almost any recipe. Celeriac root is a nutrition power packed root vegetable that is super charged with vitamins to support beauty, weight loss, and heart health. A single serving of celeriac root provides 80 percent of the RDA of vitamin K – a vitamin needed for strong bones, strong teeth, healthy blood clotting, and has been shown to protect against certain types of cancers. Celeriac root is also abundant in potassium which supports heart health, and  rich in vitamin C to support our immune health, skin health, and protect our cells from free radical damage.