Recipe: Mixed Berry Muffins

Mixed Berry Muffins

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

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

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.

Recipe: Shrimp Shiitake Stir Fry

Shrimp Shiitake Stir Fry Recipe - Hoffman Centre

Shiitake mushrooms are one of the earths most robust foods for the immune system. Each mushroom stock contains a plethora of nutrients that decrease inflammation and provides the immune system with what it needs to fight off pathogens, and even cancer. What is it exactly that makes a shiitake mushroom so incredible? Research shows that the these magical little fungus contain a polysaccharide called Lentinan, (1,3 beta D Glucan) which is primarily responsible for its biological effects. This Shrimp Shiitake Stir Fry recipe is a REALLY great way to start adding these mystical mushrooms to your diet!

Servings: 4

Ingredients

  • 1 pound prawns, deveined
  • 1 Tbsp ghee
  • 2 Tbsp - 1/4 cup filtered water (optional)
  • 1/4 cup coconut aminos
  • 2 Tbsp toasted sesame oil
  • 1/4 cup black sesame seeds
  • 1 pound shiitake mushrooms
  • 1/2 pound broccoli florets
  • 2 Tbsp minced ginger
  • 2 Tbsp minced garlic
  • 1/4 cup water chestnuts
  • 1/2 cup chopped green onion
  • 1 bag hearts of palm
  • 2 bags Konjac noodles, rinsed
  • Sea salt to taste

Procedure

  1. Heat a large cast-iron skillet or wok and add ghee, shiitake mushrooms, prawns, coconut aminos, garlic, and ginger. (You may need to add a little bit of water at this point) Next, add the broccoli and cook until prawns are done, and the broccoli and shiitake mushrooms are soft.
  2. Add the Konjac noodles and stir to combine. Cook for 3-5 min or until noodles are warm.
  3. Remove from heat and add toasted sesame oil, green onions, and black sesame seeds. Serve immediately.

Recipe: Apricot and Leek Chicken

This anti-inflammatory recipe was contributed by our Health Coach, Justine Stenger.

This recipe for Apricot and Leek Chicken is packed with thyme, a magnificent herb, and is also one of my favourite dishes.

The active ingredient in thyme is a compound called thymol. This powerful compound is not only antibacterial, anti anaphylactic, and anti-fungal, it is also a powerful antihistamine. Serve this dish over spiralized zucchini noodles or with a side of mashed sweet potatoes and you have a delicious, nutritious, well balanced anti-inflammatory meal.

Prep time - 10 min
Cook time - 45 min
Serves - 6
Difficulty - Easy 

Ingredients

  • 6 pastured chicken thighs, skin removed 
  • 2 leeks, half moon sliced 
  • 1 1/2  Tbsp dried thyme
  • 2 Tbsp fresh thyme, minced 
  • 12 organic dried apricots, sliced 
  • 2 cups chicken broth
  • 1 Tbsp ghee
  • 1/2 cup chopped parsley
  • 1/2 lemon, juiced 
  • 2 tsp sea salt 

Instructions

  1. Heat a large dutch oven and add ghee and leeks. Sauté leeks until translucent. Add thyme, salt, dried apricots and broth. Add chicken thighs and cover with chicken broth. Cook for 45 min or until chicken is done. 
  2. Transfer chicken to six serving bowls and top with apricot broth. Drizzle with lemon juice and top with fresh parsley. 

 

Recipe: Orange Pulled Chicken

This Orange Pulled Chicken is extremely healthy and easy to make! The citrusy sauce is super flavorful and will definitely have you piling seconds onto your plate! This recipe is gluten and dairy free.

This delicious recipe was contributed by our Health Coach, Justine Stenger.

Ingredients

  • 3 lbs chicken thighs or legs
  • 3 inch piece fresh ginger
  • 1 Tbsp dried thyme
  • 1 Tbsp Italian spice blend
  • 2 tsp sea salt
  • 1 bunch cilantro
  • 2 limes, juiced
  • 5 navel oranges
  • 1 bunch green onions, chopped
  • 1-2 heads red leaf lettuce

Instructions

  1. Gather a high powered blender and puree oranges, ginger, thyme, Italian spice blend and lime juice.
  2. Heat a large stock pot and add orange juice/herb mixture
  3. Remove the skin from the chicken thighs or legs and place them in your stock pot with the orange juice/herb mixture.
  4. Bring to a simmer and cook for 45-55 min, or until chicken is done. Remove chicken from juice and bring the juice to a boil, cooking it down to a concentrate.
  5. Once the chicken has cooled, pull the meat off the bone and place in a mixing bowl. Pour orange juice/herb mixture over the chicken and add cilantro. Taste and adjust for salt.
  6. Serve in red leaf lettuce cups or cabbage cups. Top with green onion and serve immediately.

Note: The chicken can be frozen for up to 3 months.

Recipe: Cashew Kale Chips

This recipe was originally authored and published by Genevieve St-Cyr .

Kale is said to be one of the most nutrient dense food on the planet.

HEALTH BENEFITS

  • Like all cruciferous family, it’s high in sulfur, which helps with detoxification.
  • It’s loaded with antioxidants, including quercetin an Vit C.
  • It’s high in folate (the active form, which is easily absorbed by the body, great if you have MTHFR)
  • It’s also high in minerals, like magnesium.

Even if you don’t like kale, I’m pretty sure you will like these cashew kale chips.

They are crispy, a little salty, and very morish 😉

INGREDIENTS

1 bunch of kale (Curly Kale works best)

For the cashew sauce:

  • 1 cup cashew (ideally soaked for 3 to 4 hours to make them easier to digest)
  • 1 garlic clove or 1 tsp garlic oil
  • 1 tbsp lemon juice
  • ¼ tsp salt
  • 1/8 tsp pepper
  • ½ cup water
  • ¼ cup minced parley (optional but adds flavor and a lot of nutrients)
  • Spices: To taste, add paprika, chili powder or any spices of your choice.

INSTRUCTIONS:

  1. Make the Cashew Paste by blending all the ingredients together until smooth.
  2. Wash the kale and tear the leaves away from the stem. Discard the stem.
  3. Roughly cut and put in a big bowl.
  4. Add the cashew paste and massage the leaves until wilted (1 to 2 minutes).
  5. Spread in a baking sheet or into a dehydrator tray.
  6. Dehydrate at the lowest setting in your oven or in your dehydrator at 45C for many hours, until crispy. This may take from 6 to 12 hours depending on the temperature used.
  7. Eat as soon as possible when ready ( they get soggy really quickly, but if they do, simply put them back to dehydrate for another hour).

Recipe: Carrot Soup with magical healing powers!

This recipe was originally authored and published by Genevieve St-Cyr .

Soups have magical healing powers.

They are very easy to digest, have a wonderful warming quality and are very nutritious.

For extra healing power, I recommend making your own bone broth.

WHAT’S SO SPECIAL ABOUT BONE BROTH?

  • Excellent source of minerals, like calcium and magnesium
  • Boosts the immune system
  • Improves digestion (it’s one of the best things you can do to heal your gut).
  • It’s delicious!

This soup is one of the many recipes in my 4-Week Meal plan, and it always gets raving reviews!

INGREDIENTS

  • 3 tbsp extra-virgin olive oil
  • 4 big carrots, cut into chunks
  • ½ tsp cinnamon
  • ¼ tsp nutmeg (optional)
  • 4 cups chicken broth (preferably home-made)
  • 1 can (400ml) coconut milk (full fat) or cream
  • Sea salt and pepper to taste

INSTRUCTIONS

  1.  In a large pot, heat the garlic and olive oil until warm.
  2. Add the carrots, cinnamon and nutmeg, and sauté for 3 to 5 minutes, stirring the mixture frequently.
  3. Add the broth and bring the soup to a boil, then turn the heat down and simmer, partially covered, for about 20 minutes until the carrots are tender.
  4. Remove the pot from the heat.
  5. Blend the mixture with a stand mixer or in the blender.
  6. Add the coconut milk.
  7. Season with salt and pepper.

If serving immediately, return the soup to a burner set on low heat until warm. Serve and enjoy!

Pro Tip: Double the recipe and keep some in the freezer for those days when you don’t feel like cooking.

Recipe: Best Ever Chicken Liver Pate

This recipe was originally authored and published by Genevieve St-Cyr .

I have this memory of my mum ‘forcing’ us to eat chicken liver when I was a kid…telling us it was good for us to grow tall and strong! Well…as always, she was right (although it appears like she was lying about the tall part…). We would wrap it in so much bacon that it couldn’t possibly taste of liver any more, and we would still pretend to gag with every bite! I know a lot of people feel the same way about liver, and organ meat in general!

What my mum knew is that there is nothing quite as nutrient dense as liver!

Organ meats like liver are between 10 and 100 times higher in nutrients than corresponding muscle meats, like our beloved steak.

Health Benefits

The liver is high in many important nutrients:

  • Fat soluble vitamins A, D, E, K
  • B vitamins,like B12 and folate, which so many women are deficient in
  • Choline, an important nutrient for the brain and every cells in the body
  • Minerals such as copper, iron and zinc.

If, like many people, you can’t quite convince yourself to eat liver, despite the obvious health benefits, try this delicious liver pate, it won’t disappoint!

Serve with those gluten-free crackers, or a delicious slice of sourdough bread (if tolerated).

Ingredients

  • 140 grams butter
  • 2 large onions, diced (if intolerant, take them off the pan after cooking in the butter)
  • 3 cloves garlic, crushed (or 1 tsp garlic oil)
  • 2-3 rashers bacon (omit if histamine intolerant)
  • 650 grams chicken livers, trimmed and cut into 2cm pieces
  • 1 bay leaf
  • Thyme or rosemary (1-2 sprigs fresh or ½ tsp dried)
  • Salt & pepper to taste
  • 2 tablespoons brandy (omit if very sensitive to alcohol)

Instructions

  1. Heat up a fry pan and add butter.
  2. Fry onion, garlic and bacon over medium heat, stirring constantly until softened (3-4 minutes).
  3. Add livers, bay leaf and thyme and then cook, stirring occasionally, until cooked through and no longer pink in the center.
  4. Remove bay leaf and then blend until fully combined and forms a paste.
  5. Add salt and pepper to taste (I like it with lots of pepper), and then two tablespoons brandy and process again.
  6. Pass through a sieve and transfer to serving bowls.
  7. Cover with melted ghee (optional)
  8. Refrigerate for at least one hour before serving.

Recipe: Moroccan Tagine

This recipe was originally authored and published by Genevieve St-Cyr .

This recipe is a bit more labour intensive than most of my recipes, but it is worth the effort, I promise!!

INGREDIENTS

  • 4 lamb shanks or 1 kg chicken thighs or legs (preferably bone in)
  • 1 tbsp plain flour (omit if gluten free)
  • 4 tbsp olive oil
  • 2 medium onions, chopped  (discard after cooking if low FODMAPs)
  • 3 garlic cloves, crushed (use garlic oil if low FODMAPs)
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp ground ginger
  • 1½tsp paprika
  • 2 tsp harissa paste, or chopped red chilli to taste
  • 2 tbsp honey or maple syrup
  • 400g can chopped tomatoes
  • 1.5 litres chicken stock
  • 1 small preserved lemon, chopped, or 3 strips of lemon zest
  • Pinch of saffron strands
  • 100g soft prunes
  • Small bunch of fresh coriander, leaves picked and chopped

INSTRUCTIONS

  1. Season the meat with salt and freshly ground black pepper. Heat half the oil in a large, deep flameproof casserole in which the meat will fit snugly, add the meat and fry until they are nicely browned on all sides. Lift out and set aside on a plate.
  2. Add the rest of the oil and the onion to the pan and fry until the onion is golden brown. If onion intolerant/ low FODMAPs, discard onion, leaving the oil in the casserole.
  3. Add the garlic (or garlic oil), ground cumin, coriander and ginger, paprika and harissa paste or chilli and fry for a further 2 minutes. Add the flour (if using), the honey, tomatoes, stock and preserved lemon or lemon zest strips and bring to the boil. Return the meat to the pan, bring the sauce back to the boil, then reduce the heat to low, partially cover and simmer for 30 minutes.
  4. Uncover the casserole and simmer for a further 1 hour, turning the meat over every now and then so that it cooks evenly.
  5. Meanwhile, put the saffron into a small bowl and cover with 2 tablespoons of warm water. Leave to soak.
  6. If needed, skim the excess fat from the surface of the sauce. Increase the heat a little and add the saffron water. Simmer more vigorously for 30 minutes, adding the prunes 5 minutes before the end of the cooking time, until the sauce has reduced and thickened and the meat is tender.
  7. Serve with coriander, steamed veggies and wild black rice (if tolerated) or cauliflower rice.