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

Pistachio Pesto Chicken Stuffed Mushroom Recipe

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Pistachio Pesto Chicken Stuffed Mushrooms Recipe

Serves 6

Ingredients

  • 6 portobello mushrooms
  • 1 Tbsp ghee
  • 1 cup raw pistachio’s
  • 1/2 bunch cilantro plus 1/4 cup for garnish
  • 1 clove garlic
  • 1/4 cup olive oil
  • 1 lemon, juiced
  • 1 1/2 tsp sea salt – divided
  • 2 lbs ground chicken thighs
  • 1 leek, half moon sliced
  • 1 bunch green onion, chopped

Procedure

  1. Preheat oven to 350F
  2. Line a baking tray with parchment paper and lay mushrooms on the tray. Cover with ghee and sprinkle with salt. Bake for 20-25 min or until done. When done, set aside.
  3. Add pistachio’s, garlic and 1/2 sea salt to the food processor. Process until you reach a flour consistency. Add cilantro, lemon juice and olive oil. Process until smooth. Set aside.
  4. Add ground chicken and leek to a saucepan and cook until done. Remove from heat and add pesto and fold until incorporated.
  5. Stuff chicken inside mushrooms and top with green onion and cilantro. Serve immediately.

Nutrition Tip

Pistachio’s are one of your richest B6 foods on the planet. B6 is required for many functions within the body like formation of hemoglobin, supporting blood sugar regulation, homocysteine recycling, and so much more. Pistachio’s are also rich in antioxidants that have been shown to help protect against chronic illness like cancer and neurodegenerative disease. You can eat this meal knowing you are supporting many levels of health!

Creamy Cauliflower & Mushroom Soup Recipe

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Creamy Cauliflower & Mushroom Soup Recipe

Yield – 20 cups

Ingredients

  • 2 leeks, half moon sliced
  • 1 Tbsp coconut oil
  • 6 cups shiitake mushrooms, chopped
  • 2 cups crimini mushrooms, chopped
  • 1/2 medium cauliflower, chopped
  • 1 Tbsp dried thyme
  • 2 tsp dried sage
  • 1 can full fat coconut milk
  • 4 cups chicken stock
  • 2 tsp sea salt – or more to taste
  • 1/2 cup chopped parsley
  • Chopped green onion for garnish – optional

Procedure

  1. Gather a large stock pot and add 1 tbsp coconut oil, leeks, dried thyme, dried sage, and sea salt. Sauté until leeks are translucent. Add mushrooms, cauliflower, and over with chicken stock. Simmer for 30 min or until all vegetables are tender. Add coconut milk and parsley. 
  2. Transfer to a high powered blender and blend until smooth. Taste and adjust for seasonings.
  3. Top with green onion and serve immediately.

Nutrition Tip

Shiitake mushrooms have one of the highest amounts of copper, a mineral that supports healthy blood vessels, bones, and immune support. Half a cup of shiitake mushrooms gives you 72 percent of your daily recommended intake of copper. Shiitake mushrooms are also a rich source of selenium, providing 33 percent of your daily recommended intake.

Shiitake mushrooms are a heart healthy food . They contain eritadenine, a compound known to reduce bad cholesterol levels in the blood. They also contain beta-glucans that reduce inflammation and help prevent the intestines from absorbing cholesterol. 

Shiitake are rich in polysaccharides like lentinans and other beta-glucans. These compounds support our immune system by boosting white blood cell production, protect against cell damage, and have a host of anti-inflammatory properties.

You can eat this delicious soup knowing you are supporting your beautiful temple!

Blood Sugar Stabilizing Biscuits

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Blood Sugar Stabilizing Biscuits Recipe

Yield – 6 large biscuits

Ingredients

  • 2 cups almond flour
  • 1/2 cup coconut flour
  • 1 tsp baking soda
  • Pinch sea salt
  • 6 drops vanilla Omica stevia
  • 1/2 tsp vanilla powder
  • 6 pastured eggs
  • 3/4 cup organic whipping cream

Procedure

  1. Preheat oven to 315F
  2. Gather a mixing bowl and combine almond flour, coconut flour, baking soda, salt, and vanilla powder. Stir to combine.
  3. Create a hollow and add eggs, stevia and whipping cream. Fold until combined.
  4. Form dough into 6-7 rounds and lay on a parchment lined baking tray.
  5. Bake for 10 min and rotate tray. Bake for an additional 5-7 min or until golden brown. Serve with your favourite meal.

Nutrition Tip

Whole eggs are one of the most nutritious foods on the planet, containing a little bit of almost every nutrient the human body needs.

The nutrients found in an egg are distributed between the yolk and the white, which is way I always recommend eating the whole egg if possible. One of my favourite nutrients found in eggs is choline. Phosphatidylcholine is the most abundant phospholipid in our body and is essential for healthy cell membranes, so when you eat eggs, you can rest assured knowing you are supporting your cellular health!

All the B vitamins are also found in eggs, including vitamins B1, B2, B3, B5, B6, B12, choline, biotin, and folate. Eggs also contain significant amounts of selenium, vitamin A, and even Vitamin D.

Pastured eggs have been shown to contain significantly more nutrients than factory raised eggs, so make sure you always source pastured varieties.

Elk Stuffed Acorn Squash

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Elk Stuffed Acorn Squash

Serves 3-4

Ingredients

  • 1 lb ground elk
  • 1 Tbsp herb and garlic blend (Primal Palate)
  • 1 Tbsp dried rosemary
  • 1 leek, half moon sliced (white part only)
  • 2 Tbsp ghee, divided plus more for drizzling on tomatoes
  • 1 tsp sea salt
  • 2 acorn squash, sliced in half and roasted
  • 3 green onions, sliced
  • 1 pint orange tomatoes, roasted (optional)
  • 1/2 cup chopped parsley

Procedure

  1. Preheat oven to 350.
  2. Slice each squash in half and cover with 1 Tbsp ghee and 1 tsp sea salt.
  3. Line a baking tray with parchment paper and add sliced squash and tomatoes if using. Drizzle ghee and a sprinkle of herb and garlic blend on top of the tomatoes. Bake for 30 min or until golden brown.
  4.  Heat a large cast iron skillet and add 1 tbsp ghee and leeks. Saute until leeks are translucent. Add ground elk, rosemary, garlic and herb blend. Cook until elk is done. Top with parsley and green onions.
  5. Remove squash and tomatoes from the oven and stuff with ground elk. Top with tomatoes and serve immediately. 

Nutrition Tip

I love the smell of rosemary. The aroma brings me back to my childhood, remembering spending the day in the kitchen with my grandma. Rosemary doesn’t only smell great, it contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion.

Rosemary also contains anti-inflammatory compounds that may make it useful for reducing the severity of allergic symptoms. Rosemary has also been shown to increase the blood flow to the head and brain, improving cognition. The next time you enhance the flavour of some special dish with rosemary, pat yourself on the back for making a wise as well as delicious choice.

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.