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Tag: plant-based

Chocolate Almond N’ice Cream Recipe

N’ice cream (alternative to ice cream) doesn’t contain dairy (highly inflammatory) or added sugars since it’s sweetened with banana. A delicious treat when you are craving ice cream that can also be made in just a few minutes!

Plant-based, gluten-free, anti-inflammatory, vegan

Serves 2

Ingredients:

2 bananas, chopped and frozen

1 tbsp cacao powder, unsweetened

2 tbsp almond butter, unsweetened

Directions:
  1. Add chopped frozen bananas to a food processor. Pulse or lightly blend until almost smooth.
  2. Add cocoa powder and nut butter. Pulse or lightly blend until mixed.
  3. Serve immediately & enjoy!

Tip: Try different nut and/or seed butter. Or instead of cocoa powder and/or seed butter, use just the bananas with a ½ cup of frozen berries. The recipe combinations are endless.

Did you try this Chocolate Almond N’ice Cream? Tag me in a pic on IG here.

Looking for more delicious recipes? Click here.

Please see the Disclaimer here.

Matcha Latte

Matcha Latte

This matcha latte recipe is the perfect start to your day or boost of energy early afternoon. You’ll definitely want to replace your coffee with this matcha latte (or remove the non-dairy milk for just regular matcha) because it breaks down caffeine more slowly so you don’t get the jitters.

Matcha is actually a green tea, usually from Japan, and is ground into a fine powder instead of steeped like your regular cup of green tea. It is known for a grassy earthy type of texture. It is best consumed organic for the best quality. Usually, a culinary or cooking grade matcha is good to drink and you don’t need to splurge on the ceremonial grade matcha.

Matcha contains a compound called l-theanine which is really helpful for relaxation. Think of it as a calm or zen feeling. It’s also anti-inflammatory!

Did you know? Buddhist monks use matcha for their meditation practice. It gives you that boost of energy from caffeine without the crash while also keeping you calm and relaxed.

Quite the perfect combination if you are trying to be productive or just hate that crash later in the day.

Try it out and let me know what you think!

matcha latte

Recipe:

Vegan, plant based, dairy free, gluten free

Serves 1

1 teaspoon matcha powder (I use this one)

1.5 cup non-dairy milk, unsweetened (I use soy milk for the nutrition or try coconut milk if you want a creamier texture)

1-2 teaspoons maple syrup or honey (optional)

Directions:

1. Heat non-dairy milk and maple syrup/honey (if using) in a small pot on the stove.

2. Add matcha powder to cup.

3. When almond milk is hot, add about a ¼ cup to matcha and stir to combine. If you have a matcha whisk, use that instead and follow the directions of the whisk (generally you want to blend some of the matcha powder with a tiny bit of hot water before adding the hot non-dairy milk)

4. Add rest of the milk to cup.

Serve & enjoy!

Alternatively, you can also heat the milk up on the stove. I use my fave milk frother from Breville (not sponsored but I am obsessed with this thing)! I have a video on my IG showing you how I make it right here (or watch below) if you want to see. Tag me if you make one too.

Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

Too warm for a hot beverage? Try it iced instead!

Directions:

Add all ingredients to a blender and blend until smooth.

Pour into your fave glass and add some ice if desired.

Enjoy!

Looking for more delicious recipes? Click here! Or try my Pumpkin Spice Latte instead.

Guacamole

This guacamole recipe is: Vegan, Gluten-Free, Dairy Free, Plant Based

Avocados are full of healthy fats (anti-inflammatory) and lots of vitamins and minerals. Did you know that they are considered a fruit? They contain lots of fibre (hello anti-inflammatory properties!) and very little sugar, making them a healthy addition to your meals.

One of my favourite ways to eat avocados are in the form of guacamole.

You can find my recipe for it below!

Ingredients:

2 ripe avocados, pitted and removed from the skin
1/2 lime, juiced
2 tbsp minced cilantro
1 pinch salt (or to taste)
2 tbsp diced red onion
2 tbsp diced tomato
1 tsp diced jalapenos (optional/to taste)
OR 1 tsp hot sauce of choice (optional/to taste)

Directions:

Mash the avocado with a fork. Then mix in the other ingredients. Serve guacamole immediately or cover and refrigerate for same-day use.

If you make this recipe, tag me in your pictures on Instagram here.

Check out more of my delicious recipes here.

Mochaccino Brownies

My vegan and gluten-free mochaccino brownies are super rich and chocolatey with just the right amount of sweetness. I came up with this recipe while experimenting and they turned out better than I expected so I had to share the recipe (but also so I can make these again lol).

Bonus: they also contain a little extra protein compared to a regular brownie!

Vegan, dairy-free, egg-free, gluten-free

Ingredients

1 tbsp ground flax seed + 3 tbsp water (this is your flax egg)
1/3 cup + 2 tbsp coconut sugar
1/3 cup Natur-a Cappuccino Organic Soy Milk* (if you don’t have this, try a combination of cold coffee or espresso and dairy-free milk – I haven’t tried this so results may vary)
2 tbsp avocado oil
2 tbsp tahini
1/4 cup coconut flour
1/2 cup almond flour
1/3 cup raw cacao powder
1 tsp baking powder
2 tbsp arrowroot starch
pinch of salt
1/2 tsp vanilla
1/4 cup Enjoy Life mini chocolate chips
*note: the soy milk contains sugar

mochaccino brownies

Directions

Line a loaf pan (8.5×4.5×2″) with parchment paper.
Preheat oven to 350 degrees F.

  1. In a large bowl, mix flax seeds and water to create a flax egg. Set aside for about 10 minutes to thicken.
  2. Add sugar, cappuccino soy milk, avocado oil, tahini into the bowl and whisk until combined.
  3. Fold in coconut flour, almond flour, cacao powder, baking powder, arrowroot starch, and salt in until combined.
  4. Add in vanilla and chocolate chips and fold just until combined.
  5. Batter should be thick and slightly sticky. Pour into the loaf pan and flatten the top with a spatula.
  6. Bake on middle rack of the oven for about 25 minutes. Insert a toothpick into the middle and if it’s mostly clean, the brownies are done. Keep in mind the chocolate chips will be melted and will cause the toothpick to come out unclean.
  7. Allow to cool at least 20 minutes before slicing and serving.

These brownies DO contain some caffeine (from the cacao powder) so if you are sensitive, avoid eating these before bed.

If you happen to make these mochaccino brownies, tag me on Instagram @dr.dainapatel

HAPPY BAKING!

*Disclaimer: All products are bought with my own money and I am not affiliated with any of the companies nor am I sponsored by them. Some of the links in this post are affiliate links. This just means I earn a small commission if you purchase a product. This does not cost you anything and it just helps me run my website. Nothing in this post is considered medical advice. Please speak to your health care practitioner when implementing a lifestyle or diet change. See Disclaimer.

What your plate should look like

What your plate should look like

I get asked this question often: “What should my plate look like?” or “How do I eat to help reduce chronic pain?”

Canada’s new food guide came out a couple of months ago. It was updated for the first time in YEARS. While it is not perfect, it does include better recommendations compared to the old one.

what your plate should look like

Some of the key take-away points are:

Visually, this is how your plate should look:

Approximately 50% of your plate should consist of veggies, 25% high-quality carbs (including fruits, whole grains), and 25% healthy proteins (including nuts/seeds, legumes, organic tempeh, organic tofu, grass-finished local beef, organic skinless chicken breast, wild-caught fresh salmon).

Choose water as your beverage (not milk/juice/pop).

Choose more plant-based proteins (i.e. more lentils, beans, nuts, seeds, organic tofu, etc) over animal-based proteins (i.e. pork, bacon, sausage, etc.) which can contribute to inflammation.

Eat more fruits and vegetables which are high in fibre – about 50% of the plate should be vegetables and fruits should be included in the 25% of high-quality carbohydrates.

Include whole grains – be careful if you are gluten-intolerant as this can contribute to inflammation and prolong chronic pain.

Overall, you want to focus on eating WHOLE foods and less of the processed stuff that is not rich in nutrients and contributes to inflammation (and pain!). This means eating more colourful foods and less white and beige foods.

Click here to learn more about Canada’s Food Guide

If you’re interested in working with me or learning more about how making changes to your diet may help with chronic pain, be sure to book a FREE 15 min Discovery Call with me.

Looking for recipes for inspo? Click here!

What does your plate look like? Tag me in a pic on insta here.

How fibre can reduce your risk of chronic pain and chronic disease

February 25, 2019 | Daina Patel, DC

North American diets are famous for being high in sugar and fat, both which contribute to the high rates of heart disease, stroke, high blood pressure, type 2 diabetes, and many other conditions due to causing chronic low grade inflammation in the body.

Too many meals with processed foods (such as white sugar, white flour, preservatives, artificial colours and flavours, high fructose corn syrup, etc.) and saturated fats (oils, butter, dairy, deep fried foods, coconut oil, etc.) can have a large impact on your health. This type of diet is directly related to poor health.

It’s not easy to change the way you eat overnight and just wake up and be healthy. The key is to slowly increase healthier foods and slowly decrease the foods that can cause a lot of health problems. One easy way to reduce your risk or to reduce further problems if you are already experiencing these conditions is to increase the fibre in your diet. 

Fibre can reduce inflammation that is associated with chronic pain and chronic diseases. Inflammation can increase pain sensitivity which is why it’s so important to reduce this as much as possible in order to reduce chronic pain.

Dietary fibre is categorized generally as soluble (dissolves in water) and insoluble (does not dissolve in water). It is best to eat both types of fibre and get it from a variety of different sources. 

fibre and chronic pain

Soluble Fibre Sources:

Fruits (apples, pears, stone fruits, berries, dried fruits- figs, raisins, etc.), oats, seeds (flax, sunflower, chia, etc.), nuts (cashews, almonds, hazelnuts, etc.), peas, lentils, beans (black, kidney, lima, etc.), potatoes (white and sweet), avocados, veggies (brussels sprouts, broccoli, turnips, carrots, etc.)

Insoluble Fibre Sources:

Wheat bran, whole grains (quinoa, buckwheat, etc), nuts, beans, veggies

For more sources of fibre and the amount per serving, please visit: 
https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Soluble-Fibre.aspx

When buying packages items (such as whole grain bread), here is a simple rule to follow as to whether the item contains enough fibre: 

5-to-1 Rule for Packaged Items:

https://nutritionfacts.org/2018/05/08/follow-the-5-to-1-rule-for-packaged-foods/

Start off slow when you increase your daily fibre and drink plenty of water to help ease digestion. 

Combining diet with exercise is the best way to reduce your risk of heart disease, high blood pressure, type 2 diabetes, and high cholesterol. It has been shown to help reduce blood sugars and cholesterol on blood tests. It can also be helpful in reducing risk of cancers! There are many benefits to fibre but in a nutshell, it will improve your health overall. 

Resources:

Dieticians of Canada – https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Soluble-Fibre.aspx

Dr. Michael Greger – nutritionfacts.org

*Disclaimer

Do I really need to take fish oils?

Everyone always recommends taking fish oils for the Omega 3 fatty acids for various reasons, such as: brain, heart, eye health, depression, arthritis, and other inflammation/pain conditions. Omega 3s are essential fatty acids (EPA and DHA) that cannot be produced in the body. This is why it is often advised to take a supplement, especially for those who do not consume fish.

The Omega 3s components that are needed by the body are DHA and EPA. DHA is important for brain and eye health while EPA is great for any inflammatory conditions, such as arthritis, or post-injury. High EPA formulations are great for pain management.

Research supports that high EPA fish oil supplements may be helpful to reduce inflammation which can directly reduce pain. This is especially noted in cases of arthritis as well as pain originating from a spinal disc. (See research articles below.)

Omega 3s are also found in plant-based foods such as flax seeds and chia seeds in the ALA form. ALA cannot be used in the body and must be converted to EPA and DHA. This means you may not be getting enough EPA and DHA if you are only consuming ALA.

vegan ala dha epa flaxseeds omega 3 fish oils

Vegan & Plant Based Omega 3s

Vegans and vegetarians have a much harder time getting in the necessary amounts of DHA and EPA since these are not typically found in vegetarian or vegan food sources. However, many more companies are able to get DHA and EPA from algae.

Not only is this a vegan/plant-based source of DHA and EPA, but it can also reduce the strain on the environment due to the fishing industry.

Fish oils can contain many chemicals, heavy metals, and toxins that can be found in our oceans, and subsequently in fish.

There are some really good vegan/vegetarian sources of these essential fatty acids. My favourite one is the NutraVege (see image below) by Nutrasea Canada (Ascenta). Not only does it taste great, but there is no fishy taste at all because it doesn’t come from fish! There is also an added benefit of taking an algal oil vs fish oil. The risk of contaminants such as toxins or heavy metals being present in algal oil is low.

vegan omega 3 fish oils epa dha

If you would like to buy this product, you can do so via my dispensary at Fullscript:

Purchase products through our Fullscript virtual dispensary.

PMID: 16531187
PMID: 26925896

Disclaimer: This post was not sponsored and is not an ad. All products were purchased with my own money. Any products listed are personal favourites. This is not to replace any medical advice. Please see Disclaimer post.

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