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

Low Carb Cauliflower Buns

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Low Carb Cauliflower Buns

Ingredients

  • 1/2 large head of cauliflower riced
  • 2.5 cups paleo flour blend
  • 1/4 cup homemade macadamia nut milk
  • 5 pastured eggs
  • 1 tsp sea salt
  • 1 tsp baking soda

Procedure

  1. Preheat oven to 325F
  2. Rice cauliflower and transfer to a nylon nut milk bag to strain. Squeeze out ALL the excess water. Transfer to a large mixing bowl.
  3. Add the paleo flour blend, salt, and baking soda. Stir to combine.
  4. Add the macadamia nut milk and eggs. Add more macadamia nut milk if needed.
  5. Form into 6 buns and place on a parchment paper lined baking tray.
  6. Bake for 25-30 min or until golden.

Nutrition Tip

A low-carbohydrate diet is a dietary approach that emphasizes the reduction of carbohydrate intake and an increased consumption of protein and healthy fats. There are several potential benefits associated with a low-carbohydrate diet. Some of the benefits include:

Weight loss: One of the most well-known benefits of a low-carbohydrate diet is weight loss. By reducing carbohydrate intake, the body is forced to burn stored fat for energy, leading to weight loss.

Improved blood sugar control: A low-carbohydrate diet can help improve blood sugar control. By reducing carbohydrate intake, the body requires less insulin to process glucose, which can help stabilize blood sugar levels.

Reduced inflammation: A low-carbohydrate diet may help reduce inflammation in the body, which has been linked to a range of chronic diseases, including heart disease, diabetes, and cancer.

Improved heart health: Low-carbohydrate diets have been shown to improve several markers of heart health, including blood pressure, triglyceride levels, and cardiovascular risk markers.

Increased satiety: Foods high in healthy fats and protein are more satiating than carbohydrates, which can help individuals feel full and satisfied for longer periods of time.

Better cognitive function: Studies show that low-carbohydrate diets may improve cognitive function, and improve cognitive longevity.

Better digestive health: A low-carbohydrate diet may help improve digestive health by reducing symptoms of irritable bowel syndrome (IBS), improving gut microbiome diversity, and reducing inflammation in the gut.

Fresh and Feta-stic Avocado Summer Salad

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Fresh and Feta-stic Avocado Summer Salad

Ingredients

  • 3 avocados, sliced and small diced
  • 3 cups organic arugula, chopped
  • 1 pint organic cherry tomatoes
  • 6 snacking peppers, deseeded and small diced
  • 1 bunch green onions, chopped
  • 1/3 cup sheep feta, crumbled (if sensitive to dairy, omit)
  • 1/4 cup chopped dill
  • 1/4 cup chopped cilantro
  • 1/2 lemon, juiced
  • 2-3 Tbsp olive oil ( I use Rallis olive oil)
  • 1-2 tsp sea salt to taste ( I use Crucial Four Icelandic Flaked Salt –https://crucialfour.com/?rfsn=7199975.0651b3 

Directions

Combine all salad ingredients except the salt, lemon juice and olive oil into a salad bowl. Toss until all ingredients are combined. Drizzle with lemon juice, sea salt, and olive oil. Fold to incorporate. Taste and adjust for seasonings. Serve immediately.

Nutrition Tip

Avocado’s provide an enormous amount of nutrition benefits. Below are a list of all the reasons why I love and recommend avocados!

High in omega 9: Avocados are high in monounsaturated and polyunsaturated fats, which are important for cell membrane health, brain health, and heart health.

Loaded with fiber: One medium-sized avocado contains around 10 grams of fiber, which is about 40% of the recommended daily intake. Fiber is important for digestive health, supports butyrate production and can help reduce the risk of chronic diseases such as diabetes, heart disease, and certain cancers.

Packed with vitamins and minerals: Avocados are an excellent source of vitamins C, E, K, and B6, as well as folate and potassium. These nutrients are important for maintaining healthy bones, skin, and hair, as well as supporting the immune system.

May help reduce inflammation: Avocados contain anti-inflammatory compounds such as carotenoids, phytosterols, and omega-3 fatty acids, which may help reduce inflammation in the body.

May aid weight loss: Despite being high in fat and calories, studies have shown that incorporating avocados into a healthy diet may actually aid in weight loss. This is likely due to the high fiber and healthy fat content of avocados, which can help you feel full and satisfied.

I hope you enjoy this salad as much as I do!

Cell Membrane Supportive Shepherd’s Pie

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Cell Membrane Supportive Shepherd’s Pie

Ingredients

  • 2 lbs ground turkey thighs
  • 1 Tbsp dried rosemary
  • 1 Tbsp dried thyme
  • 1 Tbsp dried sage
  • 1 Tbsp plus 1 tsp sea salt, divided
  • 1 leek, half moon sliced
  • 1 stalk celery, small diced
  • 2 carrots, small dices
  • 1 parsnip, peeled and small diced
  • 1 cup homemade chicken or vegetable stock – divided
  • 1 bag organic green peas
  • 1/2 bunch parsley, chopped
  • 2 large white sweet potatoes, peeled, and steamed until tender
  • 1 bunch green onions, chopped
  • 2 tbsp fresh sage
  • 2 tbsp fresh rosemary
  • 2 tbsp fresh thyme
  • 3 Tbsp ghee, divided

Procedure

  1. Gather a large skillet and add a small amount of chicken broth, about 1/4 cup. Add ground turkey, 2 tsp sea salt, herbs leeks, carrots, celery, parsnip, cook until meat is done. Add green peas and parsley set aside.
  2. Steam the sweet potatoes until tender – about 15 min. Transfer to a food processor and add 1/2 cup chicken broth, 2 tbsp ghee, fresh herbs and 1-2 tsp sea salt. Process until smooth. You may need to do this step in batches depending on the size of the food processor. Taste and adjust for seasonings.
  3. Place meat/vegetable mixture into a casserole dish and press down evenly. Top with sweet potato mash. Top with green onions and serve.

Nutrition Tip

Rosemary is a phenomenal super herb. Below is a list of all the reasons to add rosemary into your diet!

Antioxidant properties: Rosemary contains antioxidants that can help protect cells from damage caused by free radicals.

Anti-inflammatory effects: Rosemary has anti-inflammatory effects that may help reduce pain and swelling in conditions like osteoarthritis and rheumatoid arthritis.

Improved digestion: Rosemary may stimulate digestive enzymes and improve digestion, helping to relieve symptoms like bloating and constipation.

Boosts the immune system: Rosemary contains compounds like carnosic acid and rosmarinic acid that have been shown to have antimicrobial and antiviral effects, helping to boost the immune system.

Enhances memory and concentration: Rosemary has been shown to improve memory and concentration by increasing blood flow to the brain.

Skin care: Rosemary oil has antiseptic and antimicrobial properties, making it a popular ingredient in skin care products for the treatment of acne and other skin conditions.

Hair care: Rosemary oil is also used to improve hair health, as it can help to stimulate hair growth and reduce hair loss.

Shiitake Mushroom and Parsnip Rice

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Shiitake Mushroom and Parsnip Rice

Serves – 4

Ingredients

  • 1 Tbsp ghee
  • 1/3 cup chicken stock
  • 2 parsnips, washed and sliced
  • 1 red onion, small diced
  • 4 cups shiitake mushrooms
  • 1 cup oyster mushrooms
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 tsp dried sage
  • 2 tsp sea salt ( I use Crucial 4 Icelandic sea salt)
  • 1/2 bunch fresh parsley, chopped

Procedure

  1. Heat a large cast iron skillet to med/low and add ghee and red onion.
  2. Add dried herbs and stir to combine.
  3. Transfer parsnips to the food processor and pulse until you have reached a rice consistency. Add parsnips to your skillet.
  4. Transfer Shiitake and Oyster mushrooms to the food processor and pulse until you reach a rice consistency. Add to the skillet. Add sea salt and stir all the vegetables until combined.
  5. Add chicken broth and cook for 15 min or until vegetables are tender.
  6. Remove from heat and add chopped parsley. Stir to combine. Serve immediately with your favourite protein!

Nutrition Tip

Shiitake mushrooms contain a variety of chemical components that shield your DNA from oxidative damage. For example, lentinan repairs chromosome damage that is brought on by certain medications.

Shiitake mushrooms are especially unusual for a plant since they include linoleic acid, an important fatty acid, and contain eight essential amino acids. Linoleic acid (LA) is an essential fatty acid that aids in cellular health, hormone health, brain health, immune health, muscle growth and even weight loss. Additionally shiitake mushrooms supports healthy bones, enhances digestion, and lessens food allergies and sensitivities.

Shiitake mushrooms are a natural immuno-modulator that helps to create changes in your immune system to make it more efficient. They can activate every immune cell in your body to achieve a complete, effective, and appropriate immune response to protect your self.

Shiitake mushrooms support natural killer (NK) cell activity and help to balance cytokines, which are regulatory proteins released by your immune cells to support a healthy immune system response. 

Enjoy this meal knowing you are providing your body with SO many benefits!

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.