Evolve Chiropractic Wellness Studio


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A Smoothie for Glowing Skin

Thanks to nutritionist Tara Miller and Chatelaine, we have this refreshing and delicious smoothie loaded with chlorophyll (from the leafy greens) that oxygenates your skin and cleanses the body of impurities.

Here is a supercharged green beauty smoothie that combines all the best nutrients into a refreshing drink! As a disclaimer I must say that not every “green” drink ends up being green in colour at the end. This smoothie is more like a chocolate milkshake and perfect for all those kale and spinach skeptics out there.

Glowing Skin Smoothie

The not-so-green beautifying smoothie

Ingredients
1 frozen banana
1 cup frozen raspberries
2 cups tightly packed greens (I used 1 cup kale and 1 cup spinach)
2 tbsp hemp seeds
1/2 avocado
2 tbsp raw cacao powder
3 cups coconut water

Directions
Put all ingredients in a blender and blend! Garnish with shredded raw coconut and berries. If you’re looking for more sweetness try adding a little bit of pure maple syrup to your taste.

Recipe and photos courtesy of Tara Miller

 

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Cherry Quinoa Porridge

Today we bring you a hot, delicious anti-inflammatory breakfast from James Schend of Healthline.

Why not take a break from the cereal and go for porridge with a fun twist?! Rather than oatmeal, use the super-grain, quinoa for the base of your porridge. You don’t have to reserve quinoa for savory dishes like salads and stir-frys! Sweeten it up with dried (or fresh) tart cherries. They contain anthocyanin, a powerful antioxidant that helps significantly to cut inflammation.

Blog image - cherry quinoa

Cooking tip: Arthritis-fighting food: tart cherries

Servings: 2
Total Time: 20 min
Prep Time: 5 min | Cook Time: 15 min

Nutrition Facts
Serving size: 1 cup
Calories per serving: 314
Total Fat 2.8g 4%
Cholesterol 0mg 0%
Sodium 9mg 0%

Ingredients
1 cup water
½ cup dry quinoa
½ cup dried unsweetened cherries
½ teaspoon vanilla extract
¼ teaspoon ground cinnamon
1 tablespoon honey, optional

Step by Step:
1) In a medium-sized saucepan, stir together first five ingredients and bring to a boil over medium-high heat.
2) Reduce heat and simmer covered, 15 minutes or until all the water has been absorbed and the quinoa is tender.
3) Serve drizzled with honey if desired.

Recipe and photo courtesy of Healthline


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Avocado-Banana Smoothie for Digestion and Inflammation

 

Who knew tackling digestion and inflammation could be so fun and tasty?

Kristine of The Gluten-Free Lifesaver brings us this delicious avocado-banana smoothie that is not only bursting with flavour and an unbeatable creamy texture, but packs some major health powers!

Bananas are fantastic for digestion in that they support healthy bowel movements and avocadoes contain anti-inflammatory properties. To top it all off, this smoothie is loaded with folate and makes for the perfect prenatal food supplement.

avocado-smoothie1

For one smoothie you’ll need:

  • 1 Medium Avocado, soft and peeled (halve portion for lowFODMAP)
  • 1 Banana
  • ½ Cup Natural yogurt (Greek, dairy-free or otherwise unsweetened)
  • 1 Cup unsweetened almond milk/ soy milk/ rice milk or similar
  • 1 tsp natural (organic) Vanilla extract
  • 3 tsp Maple Syrup (or honey if you prefer)
  • Ice Cubes or crushed ice

Simply pop it all in the blender and give it a good twirl! Enjoy 🙂

Recipe and photo courtesy of The Gluten-Free Lifesaver


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Chunky Southwestern Quinoa Salad

Get your post-workout on with this colourful quinoa salad from Lee Hersh of Fit Foodie Finds! Quinoa is ideal for after a workout because it gives your body a burst of high protein, fibre and low glycemic complex carbohydrates.

With two different proteins from the quinoa and black beans, this is salad is a great post-workout meal.

Chunky Southwestern Quinoa SaladIngredients
1. 1.5 Cups of Quinoa, dry
2. 3 Cups of water
3. 1 can of black beans
4. 1 can of sweet corn
5. 1 carton of plum tomatoes, sliced in fourths
6. 2 ripe avocados, cubed
7. 1.5T cilantro
8. lime, juice
9. 1t salt
10. 2t pepper
11. 2T extra virgin olive oil
12. 1/3C balsamic vinegar

Instructions
1. 1. In a medium size sauce pan, bring 1.5 cups of quinoa and 3 cups of water to a rolling boil. Reduce heat to low and let simmer for 10-15 minutes or until all of the water is absorbed.
2. 2. Place cooked quinoa in a container and set in the refrigerator for 1-2 hours or until it becomes room temperature.
3. 3. In a large bowl, mix together quinoa, black beans, sweet corn, tomatoes, and avocado. Then add spices, lime juice, olive oil, and balsamic vinegar. Toss
4. 4. Serve as a side or even a meal!

Recipe and photo courtesy of Fit Foodie Finds


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Orange Salmon with Asparagus

Nourish your brain with the powerful fats it needs with this fresh and zesty orange salmon dish by chef, author and television host Candice Kumai. Salmon is an ideal source of omega-3 fatty acids, which play a crucial role in brain function, and asparagus supplies folate, which works with vitamin B12 to help prevent cognitive impairment.

Orange salmonServes: 4

Ingredients
• Zest 1 orange
• 1/4 cup freshly squeezed orange juice
• 1/4 cup low-sodium soy sauce
• 2 tsp grated ginger
• 4 6-oz boneless, skinless salmon fillets
• 16 asparagus spears, trimmed

Instructions
1. Preheat oven to 400°F. In a small bowl, whisk together orange zest, juice, soy sauce and ginger; set aside.

2. Cut 4 large pieces of parchment paper and place 1 salmon fillet onto each piece. Divide asparagus spears evenly among pieces of parchment, topping fillets. Pour orange-soy marinade over each fillet and, working with 1 piece of parchment at a time, wrap fillets in parchment paper. Bring top and bottom edges of parchment together. Pinch both parchment edges together at top and fold down in 1/2-inch sections, towards fillet. Fold each side of parchment in towards fillet in 1/2-inch sections.

3. Place parchment packets onto a baking sheet and bake for 15 minutes, or until salmon is solid and firm and asparagus is cooked through but al dente.

Nutrients per serving (6-oz orange salmon): Calories: 272, Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 4 g, Omega-3s: 295 g, Omega-6s: 780 mg, Carbs: 6 g, Fiber: 2 g, Sugars: 3 g, Protein: 36 g, Sodium: 466 mg, Cholesterol: 94 mg

Recipe and photo courtesy of Clean Eating Magazine.


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Baked Apple Chips

Nothing says back to school quite like crisp autumn apples.

Give your kids a sweet, healthy snack and capture the essence of fall with these fun baked apple chips from Dr. Axe! This simple recipe comes highly recommended by kids of all ages!

baked Apple Chips

Total Time: 50 minutes
Serves: 4

Ingredients
• 2 C unsweetened apple juice
• 1 Cinnamon Stick
• 2 large apples
• Cinnamon

Directions
1. Preheat oven to 250 degrees F
2. In a large pot, combine apple juice and the cinnamon stick and bring it to a boil.
3. Remove the top and bottom of the apple and slice cross wise to make thin chips.
4. Drop each apple slice into the boiling juice and boil for 4-5 minutes.
5. Remove chips from water and pat dry. Place on a baking sheet and then bake for 30-40 minutes. Sprinkle with cinnamon and serve.

Recipe and photo courtesy of Dr. Axe


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Pumpkin Pie Protein Muffins

Reap the great nutritional benefits and seasonally pumpkin flavor of these simple and quick muffins created by Amy Layne of Damy Health Online. These fast muffins are great for the busy Thanksgiving season to either have on the go or on hand at your dinner!

With a low glycemic index, a good macronutrient balance and high protein content, these muffins will give you a nice boost of energy along with some notes of autumn!

pumpkin pie protein muffins

Ingredients
• 1 Cup Oat Flour *see notes below
• 2 Scoops Natural Protein Powder (plain whey works great)
• 1 Cup Plain Pureed Pumpkin
• 2 Tsp Pumpkin Pie Spice
• 6 Packets Stevia
• ½ Tsp Baking Soda
• ¼ Tsp Sea Salt
• 5 Egg Whites
• ½ Cup Water
• 1/3 Cup Plain Non Fat Greek Yogurt
• 1 Tbsp Vanilla Extract

Oat Flour Directions – To make oat flour simply take dry oatmeal and blend it until it is flour consistency.

Directions
1. Preheat oven to 350.
2. Mix all dry ingredients together. Then mix in all wet ingredients. Stir until smooth and blended.
3. Lightly spray muffin tin with oil (extra virgin olive oil).
4. Place batter evenly in muffin tins.
5. Bake for 30 minutes (check them at the 20 minute mark and keep an eye on them for the last 10 minutes).
6. Remove from the oven, gently remove them from the tin and place on a cooling rack. These are very moist and fragile until they cool.
7. Once they cool they are firm and yummy! Place in a sealed container.

Recipe and photo courtesy of Damy Health