I kept my composure during the segment, but inside I was doing cartwheels!!
This was one of those surreal feeling moments when I got to share a segment on The Marilyn Denis Show with someone who I’ve watched and admired for years! Jamie Oliver organically and passionately demonstrates his love for cooking real food and has put a huge spot light on how we can change our health and our children’s health with a focus on getting back to the basics, simply cooking.
I had the INCREDIBLE task of putting Jamie (and the cutest crew of elementary students in the audience) to the test when it comes to superfood pairs.These food duos work together to create supercharged nutrients for your better health.
Watch the segment HERE
Here’s the info below and some easy recipes to try out with your family!
1. Buckwheat + Peppers (Rutin + Vitamin C)
HEALTHY HEART DUO
Buckwheat has a good source of Rutin, a bioflavonoid that helps enhance vitamin C found in peppers. When these two work synergistically together the result is improved circulation in the body and better cardiovascular health. This power pair helps to halt oxidation of bad cholesterol (LDL) from turning into plaque on the artery walls.
Buckwheat Stuffed Red Peppers
Serves 4
Ingredients
• 1/4 cup extra virgin olive oil
• 1 onions (around 300g), diced
• 1.5 cups roasted buckwheat (to roast place on frying pan for around 3-5 minutes until it starts browning and releases flavours, make sure you are stirring it to disperse the heat equally)
• 3 garlic cloves, minced
• 1/2 tsp salt
• Chilli powder to taste
• 1 handful parsley, chopped
• 4 red peppers use ones that are similar size to help with cooking
• 1 litre low sodium vegetable stock
• 1 can of tomatoes (400 g)
Instructions
1 Heat the oil in a small saucepan on low and add the onion. Sauté for around 8-10 minutes until the onion starts to brown and caramelize.
2 Add the roasted buckwheat, garlic, salt, chilli and parsley and cook for a further 3 minutes.
3 Make a lid for the peppers by chopping towards the top (which will help to cook the buckwheat mixture inside). Make sure to clean the inside of any seeds and wash out before stuffing.
4 Stuff the peppers 3/4 of the way. Put the lid on top.
5 Take a saucepan that will fit all 4 peppers inside but that it will be a firm fit. Place the peppers side by side.
6 Add the stock just enough to cover the peppers and with a spoon, add about 2-3 tablespoons of the liquid into each pepper and place the lid back on top.
7 On a medium heat cook for 10 minutes. Partially cover with lid.
8 Add the can of tomatoes, adding about 1-2 tbs of it into each peppers and cook for a further 10 minutes. Partially cover with lid.
9 It’s finished when the buckwheat is cooked.
2. Kale + Chickpeas (magnesium + B6)
MOOD BOOSTING DUO
Kale is rich in the calming mineral magnesium which helps us to reduce anxiety and makes us feel happier. When magnesium is combined with B6 (found in chickpeas) the result is better absorption in the body and a super mood boosting duo.
Kale & Hummus Wrap
Ingredients:
1 whole grain, paleo or raw vegetable wrap
2 tbsp hummus
1 handful of kale, sliced or baby kale
1/4 avocado, sliced
1 baby cucumber, sliced length ways
1 tbsp hemp hearts, sprinkled
Instructions:
1. spread hummus on wrap
2. lay kale down, followed by the rest of the vegetables
3. carefully fold
3. Sweet Potatoes + Avocado (Vitamin A + Healthy fats)
Sweet potatoes contain an excellent source of beta-carotene (which gets converted into Vitamin A in your body) Vitamin A provides healthy glowing skin, immune and reproductive health. In order for your body to absorb it fully, a healthy fat (found in the avocado) should be combined.
GLOWING SKIN DUO
Baked Sweet Potato Wedges with an Avocado Lemon & Dill Dip
Ingredients:
Sweet Potatoes Wedges:
2 sweet potatoes
2 tbsp avocado oil
2 garlic gloves, minced
dash of sea salt and pepper
Avocado Lemon & Dill Dip:
• 1 med ripe avocado
• 2 tbsp fresh dill
• 1/2 lemon, juice only
• 2 tbsp organic 5% plain yogurt
Sweet Potato Wedge Instructions:
1. Preheat oven to 400° F. Line a baking sheet with unbleached parchment.
2. Wash and cut each sweet potato length-wise into 8 wedges.
3. In a large bowl, toss wedges with oil, garlic, salt and pepper
4. Spread wedges evenly on the parchment paper and bake for 25 minutes, flip halfway through.
5. Serve with avocado yogurt and dill dip
Avocado Dip Instructions:
In a small food processor add all ingredients and pulse until smooth
Store in the fridge until ready to serve
4. Apples & Raspberries (ellagic acid + quercetin)
CANCER FIGHTING DUO
Together, apples and raspberries improve the disease-fighting powers of antioxidants. Ellagic acid (found in raspberries) enhances the ability of quercetin (found in apples) to kill off cancerous cells.
Miranda’s Raspberry Apple Muffins
(gluten-free)
Makes 12
Ingredients:
1 3/4 cup millet flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
2 organic apples, chopped or grated (leave the peel on)
1 cup organic raspberries, fresh or frozen (if frozen let thaw for 10 minutes)
1/3 cup raw honey
2 tbsp pure maple syrup
1 pod of bourbon vanilla, seeds scraped or 2 tsp pure vanilla extract
1/3 cup coconut oil, melted
1/2 cup organic 5% plain yogurt
2 organic eggs
Instructions:
Preheat oven to 350 F
Line muffin tin with papers
Mix flour, baking powder, baking soda, sea salt in a medium bowl and whisk to combine
In a separate bowl add the coconut oil, honey, maple syrup, yogurt, vanilla and eggs until combined
Pour in the apples and raspberries and using the whisk press down to slightly crush the fruit
Mix together until combined
Pour batter filling 3/4 of muffin liners
Bake for 25 minutes or until golden brown
Photo credit: The Marilyn Denis Show
Feeling stuffed after your turkey feast?! Try this 1-day detox to get back on track.
FIRST THING and sip throughout the day too
(Make night before)
Ginger, Lemon & Mint Water
Ingredients:
1.5 liters of filtered water
2 thumbnail sized ginger root (peel and slice, mince or shred)
2 organic lemons
handful of fresh mint
Directions:
Wash produce well
Remove rind from one lemon, slice and add to water. Squeeze the juice from the the other lemon.
Add ginger and mint
Stir and let infuse over night in the fridge
Pour a glass first thing in the morning
By 9 a.m.
BREAKFAST:
Pumpkin Pie Chia Pudding
Serves 4
Ingredients:
3/4 cup canned pumpkin puree
1 cup unsweetened coconut or almond milk
1 cup plain organic yogurt (unsweetened coconut was used for this recipe)
1 scoop vanilla plant based protein powder
2 tbsp chia seeds
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ginger powder
Directions:
Mix all ingredients together and add into 4 small mason jars
Store in the fridge for a minimum of 4 hours before serving
LUNCH: NOON
Cucumber Lime Cleansing Smoothie
Ingredients:
1 cup unsweetened almond milk
1 organic cucumber, peeled and chopped
1/2 avocado
1/4 cup frozen pineapple
2 limes, juice only
1 handful baby spinach
2 tbsp hemp hearts
Ice
Directions:
Blend and serve immediately
SNACKS:
Reach for nutrient-dense snacks throughout the day when needed. Veggies and protein will help to keep you satiated and fight any carb or sugar cravings: veggies and hummus, kale chips, boiled eggs, edamame
6:30 p.m.
DINNER:
Kale Caesar Salad (with Turkey Leftovers)
Serves 3-4
Ingredients:
1 (3-pound) bunch dino kale, stems removed, leaves thinly sliced
1⁄4 cup roasted sea salt chickpeas
2 tablespoons lemon juice
1 1⁄2 teaspoon Dijon mustard
1-2 garlic cloves, minced
2 tbsp. extra-virgin olive oil
2 tablespoons goat’s feta
pinch of sea salt
Directions:
In a large bowl, whisk together lemon juice, mustard, and garlic
Whisk in oil until combined and thickened
Add massaged kale and toss into dressing
Add chickpeas and goat’s feta and a sprinkling
of sea salt
Chop and add 3-4 ounces of turkey breast to each salad served
Additional tip:
Massage the kale leaves for 5 minutes before assembling salad to help digest the kale more efficiently.
Today I shared my 5 steps to get on track with your diet on The Marilyn Denis Show.
My biggest take away from this segment is to be kind but firm with yourself when making a change. It takes time to build up enough momentum both physically and emotionally to get into a new diet rhythm. Dedicate time to nurturing your health through the right foods and you will see huge changes ahead.
I’d love to hear what’s worked for you, or if you have questions or comments share away!
Step #1: PURGE THE JUNK
Action: Purge your pantry of any temptations and remove any foods that will detour you from getting back on track.
Attitude: Remove self-doubt by honoring your weaknesses (we all have them) and understand the challenges you face when getting back on track
Step #2: COMMIT TO 21 DAY CHANGE
Action: Go ‘package-free’ for 3 weeks, remove sugar, avoid bread, or just start eat breakfast first thing in the morning (include protein!). Whatever you decide to begin, just do it for 21 days without stopping. This creates a new healthy routine, new comforts and it is more likely to stick for the long term.
Attitude: Commit to realistic changes based on your individual lifestyle. Start at a time in your life when you can see it through the 21 days. Be kind, but firm with yourself.
Step #3: MAKE A NEW BF
Action: Bitter foods like leafy greens (rapini, kale, swiss chard, collard greens) naturally help to cut cravings for sweet foods. Bitter and sweet are at the opposite sides of the taste spectrum. When we consume too much sugar we are probably not eating enough bitter foods because they taste extra bitter. Reach for a bitter food each day and by the end of the 21 days you will think many sweet foods are too sweet.
Attitude: When we limit the amount of sweet foods this can make us feel slightly crabby at first. Be conscious of this and try to lift your spirits with an activity or exercise that isn’t food related…or at least tell the people around you that you are a bit bitter right now.
Sweet Potato and Brussel Sprouts Bowl
Ingredients
1 medium sweet potato
½ cup brussels sprouts
1 cup of kale, chopped
1 tsp of chili flakes
2 tbsp hemp hearts
Dressing
1 tbsp olive oil
3 tbsp tahini
2 tbsp of raw apple cider vinegar
Directions
Preheat oven to 350 F
Slice the sweet potato into bite-sized pieces, drizzle with olive oil and place on a baking tray in the oven for 15 minutes.
While the sweet potato cooks, slice the brussel sprouts in half
Once the sweet potatoes have cooked for 15 minutes, add the brussel sprouts to the baking tray and add a little more olive oil, salt, pepper, and chili flakes
Place the tray back in the oven and let it bake for approximately 30-40 minutes (until sweet potatoes are tender and sprouts are getting crispy)
Tear the kale leaves off their stems into small pieces and them to a frying pan with a little olive oil
Gently sauté the kale until it softens, then add the veggies to the pan once they’ve finished cooking
Stir olive oil and tahini into a small bowl, pour it over the salad and then drizzle apple cider vinegar on top. Mix salad together to evenly distribute dressing.
Step #4: SET A SCHEDULE
Action: Set food alarms on your phone to remind yourself to eat or drink water. Should be eating every 3-4 hours!
Attitude: Set your intention daily by beginning each day reminding yourself of what you want to achieve when getting back on track
Energy Snack Pack:
1 handful of roasted chickpeas
8 raw almonds
2 tbsp golden berries
2 tbsp hemp hearts
Step #5: SWAP DINNERWARE WITH YOUR KIDS
Action: By eating on smaller plates and bowls with smaller sized forks and spoons not only will it help you to eat to the correct portion size, but it will look like more. Side note: If you want your kids to eat more serving their meal on a bigger plate will also help them to think it’s a smaller serving.
Attitude: Try to avoid the attitude that eating less is deprivation. You may think to yourself that’s all I can eat, which makes you want to eat more, but in time this commitment will translate to many rewards in the way you look and feel.
REMEMBER: PERFECT EATING DOESN’T EXIST
You are human and eating well isn’t a destination it’s a daily effort with some days that aren’t as good as others. Don’t give up if you don’t have a perfect day.
<3 Miranda
