Posts Tagged "winter"

Winter Recipes – Soups

Posted by on Jan 6, 2014 in Featured, Recipes | Comments Off on Winter Recipes – Soups

Winter Recipes – Soups

This winter, stay healthy and vibrant with wholesome, hearty recipes! Source Centre is posting recipes throughout the month of January to give you something to look forward to on those cold winter days. Also, we are inviting our clients to participate by emailing in their favourite winter recipes. The best recipes are awarded amazing prizes, so email us today at health@sourcecentre.ca. From Lana: I love hearty (but healthy!) soups and stews in the wintertime. When I came across this book by Nava Atlas, I was thrilled. Soups for all seasons, yes! Sometimes, the combination of flavours seems strange to me but somehow it seems to work. A little note on the wonders of Millet: it’s alkalinizing and warming. It is also one of the most cleansing grains. It dissolves in a really nice way when it’s cooked. Enjoy it in soups, stews, or as a grain addition to any meal! Winter Roots Soup Ingredients Onion 2 tbs of coconut oil Root vegetables (radish, carrots, turnips, celery root, jerusalem artichokes, etc. ) Salt Turmeric Sage leaves Thyme Curry powder (optional) Procedure 1) Heat coconut oil while slicing onions. Fry onion slices with oil in a pot until onion turn translucent. 2) Add diced (and peeled) vegetables into the pot and add water until most content is covered. Heat under medium-high setting until all vegetables are tender (20~30 minutes). 3) Puree half to 3/4 of the heated stew with a high-speed blender, then add the blended mix back into the pot. (THIS STEP IS OPTIONAL) 4) Add the remaining (spices and salt) into the pot. Spices amount varies depend on volume of stew. Heat the stew at a low setting for another 15 minutes (or until vegetables are soft and mushy enough if stew was not partly pureed as step 3 mentioned) Curried Millet-Spinach Soup (adapted from Vegan Soups and Hearty Stews for All Seasons by Nava Atlas) Ingredients 2 tbsp of olive oil 1 medium onion, chopped 2-3 cloves of garlic, minced 1 tsp ginger, grated 2 tsp curry powder 1/4 tsp cinnamon 3/4 cup millet 2 medium potatoes, diced 1 large carrot, diced 2-3 tomatoes, chopped 6 cups of water or stock 1 bunch of spinach, coarsely chopped 2 tbsp parsley, finely chopped Juice of 1/2 or whole lemon Salt and pepper to taste Preparation: – Rinse the millet and leave to soak. – Heat oil in soup pot. Add onion and fry until golden – Add garlic and ginger and fry for 1 minute, stirring so that it doesn’t stick or burn – Add the curry and cinnamon and fry for a minute, again being careful not to burn. Enjoy the fragrance! – Put in millet (without soaking water), potatoes, carrot, tomatoes and stock. Stir it up and bring to a rapid boil. Then lower heat and simmer about 45 minutes or until veggies are tender. Check in and stir it a few times. – When veggies are tender, add spinach, parsley, lemon and salt and pepper. Cook another 10 minutes or so. Add more water if too thick. Enjoy!!!...

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Winter Recipes – Salads and Sides

Posted by on Jan 2, 2014 in Featured, Recipes | Comments Off on Winter Recipes – Salads and Sides

Winter Recipes – Salads and Sides

This winter, stay healthy and vibrant with wholesome, hearty recipes! Source Centre is posting recipes throughout the month of January to give you something to look forward to on those cold winter days. Also, we are inviting our clients to participate by emailing in their favourite winter recipes. The best recipes are awarded amazing prizes, so email us today at health@sourcecentre.ca. A couple of recipes to warm you during the cold winter months. Creamy Red Cabbage Slaw       Ingredients  1 small head of red or green cabbage(1 lb), shredded  3/4cup cashew, soaked for a few hours and drained  3tbsp lemon juice  1/2tsp himalayan salt  1/2cup water Directions Combine the soaked cashew, lemon juice, and salt and water in a blender. Blend until creamy. Pour the dressing over the slaw and mix well. Taste and adjust with lemon juice or salt as necessary. Creamy Mashed Parsnips   Ingredients 2 lbs parsnips 1 can coconut milk 3-4Tbs. coconut oil GENEROUS pinch of sea salt Pinch of freshly grated nutmeg Freshly ground black pepper Instructions Wash and peel the parsnips. Cut them into about 1 inch chunks, place in a medium saucepan and add coconut milk to just a bit underneath of the parsnips. Boil over medium heat until all the liquid has evaporated. It will take about 20 minutes. It is best to make these when you are doing other things in the kitchen, so you can keep an eye on them. When the water has evaporated, the parsnips will be very tender. Use a fork to mash up the parsnips with butter and sea salt. Season with nutmeg and pepper.  Pasta Salad Recipe   Salad 1/2 box of tri-colour fusilli pasta (or another favourite pasta) 1/2 cup yellow or orange bell pepper cut into thin 1 inch slices 3/4 cup grape tomatoes sliced in half 1/4 cup diced red onion 1/2 cup sliced kalamata olives 1/2 cup crumbled feta cheese 1/2 cup cucumber thinly sliced  Dressing 3 tbsp olive oil 2 tbsp balsamic vinegar 1 tsp oregano 1/2 clove finely chopped garlic Salt and fresh ground pepper Boil the pasta until al dente. While the pasta is cooking cut up all the ingredients and put them in a large salad bowl. Once you have finished cutting the vegetables, mix the dressing together. Once the pasta is cooked, drain it, and run the pasta under cold water to cool the pasta down. Poor the pasta in the bowl with the other ingredients and mix the salad dressing in. This salad can be served slightly warm or cold, depending on how much you cool down the pasta.  Beet and Arugula Salad  Salad 2 small red beets 3/4 pack of baby arugula 1/4 cup  uncooked quinoa Crumbled goat cheese Dressing 2 tbsp olive oil 1 1/2 tbsp red wine vinegar 1 tsp white sugar or honey Sprinkle of salt and fresh ground pepper Boil beets with their skins on until tender. Once cooked, place the beets in cold water to cool down. While they are cooling, cook ¼ cup of quinoa in ½ cup of water until all the water is gone. Once the beets have cooled, peel them and cut them into 1cm cubes. Mix the arugula, quinoa and goat cheese in a bowl with the dressing. Once you are ready to serve the salad, mix in the beets. Adding them at the last minute prevents the salad from turning red. This recipe is not only delicious but the quinoa acts as a great source of protein and the beets are a great source of...

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11 Tips to Make the Most of Winter

Posted by on Nov 24, 2013 in Featured, Health, How-To's | Comments Off on 11 Tips to Make the Most of Winter

11 Tips to Make the Most of Winter

The cold weather and holiday season is fast approaching. Picturing yourself in front of the fireplace? Wrapping yourself in warm blankets while holding a mug of hot chocolate? Have you imagined yourself skating at the ice rink or putting on the skis? To make the most of winter, try these 11 tips to stay healthy, energetic and connected. 1. Moisturize – we all know to moisturize our hands and face in the colder drier weather, but did you know to moisturize the inside of your nose? Moisturizing your nose with vaseline or another non-absorbing moisturizer can protect your nasal membranes and keep you from catching a cold virus. 2. Take Vitamin D – Unless you live below the 50th parallel, you don’t get enough sunshine from October to April to keep your Vitamin D in a healthy range. It’s safe to take 2000 IU daily of Vitamin D. It’s an important vitamin that is good for a healthy immune system, healthy bones, energy, and more. Read more about the health benefits here. 3. Take Vitamin C – I’ve caught the cold virus a number of times this year and was able to fight it off with high doses of Vitamin C. I’ve taken as much at 2500mg with each meal, 3 times a day just when I started to notice symptoms and have been able to bounce back overnight. 4. See your chiropractor – As the temperature dips, it’s more likely for our joints and muscles to ache. Chances are your nervous system is under stress too. Regular visits to a Network Spinal Analysis Chiropractor can do wonders to teach your body-mind to release tension and experience greater vitality. 5. Learn something new – Spending time outdoors may be scarce these days, so why not use the extra time to learn a new activity or skill? This is your chance to exercise your mind and body and prepare yourself for the new year. 6. Be with friends and family – Health is more than mind and body. It’s the quality of your friendships and family ties. Spend time celebrating the season with your loved ones and notice how alive you feel when you’re surrounded by those you love and those who love you back. Bonus points for meeting new people, making new friends or starting a new relationship! 7. Practice your faith – Do you believe in something greater? Ever wondered if you had a life purpose? Spending time in meditation, prayer or worship can be rejuvenating and help you with gain focus, direction and certainty in life. 8. Break a sweat – The colder months make it easier to stay inside and away from the gym. This is your chance to practice Tip #5 Learn something new. Make this season your opportunity to have a new winter activity or sport. Maybe it’s living room yoga? Perhaps it’s your existing outdoor activity but with a twist… 9. Bundle up and Layer up – If this is your very first winter of outdoor physical activity, consider an investment in warm clothing. Modern day outdoor active wear has really made it possible to manage heat, cold and moisture while you move around! 10. Breathe – The holidays can be a stressful time of year. Somato Respiratory Integration is an effective way to breathe mindfully and get connected to the peace and strength within. It’s easy to learn and can quickly bring down tension and stress. 11. Enjoy the change – How monotonous would it be if we had no change in seasons? I don’t know about you, but I like bringing out the warmer sweaters,...

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Sunshine Breaks

Posted by on Dec 28, 2012 in Featured, Quotes & Thoughts, Short Entries | Comments Off on Sunshine Breaks

Sunshine Breaks

Winter is upon us and as the evening dusk descends earlier, it is imperative that we take what I like to call ‘sunshine breaks.’  On the smallest scale, my daily sunshine break is taking a midday walk outside, enjoying a warm dose of afternoon sun as it warms the earth.  It is very important to have exposure to sunlight as it affects the production of vitamin D and its role of helping to absorb calcium in the body.  The combination of fresh air, break from work, and daylight sun (even if it’s just for ten to fifteen minutes) can help provide our bodies with a subtle boost!    Mid-winter mini sunshine breaks are good too, especially post-holiday season.  Going away for a weekend and getting a hit of sun can be very refreshing and good for the soul.  Of course if you can take a fuller, longer vacation away, that’s even better!  Being immersed in sunshine can lift spirits, cause feelings of rejuvenation and allow us to get away from the everyday routine.  It can provide us with a sunny escape to feel like we’ve been gone away for a long time, only to be welcomed back happily to our daily lives.   So go ahead, take your Sunshine Break!   [Image...

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