Category: Uncategorized

With spring like weather finally showing up occasionally, I went looking for some healthy and as always tasty summer salads. I came up with this delicious shrimp and avocado salad that I adapted from something I found on the food network.

This was so good I am definitely going to make it again! I will include the recipe for the dressing I used the first time I ate it – but it made a few portions and the other times honestly I didn’t use the dressing at all and I liked it better (really I felt the dressing had too much lemon in it). In case you are curious here is the original recipe that I modified to suit my tastes… https://www.foodnetwork.com/recipes/giada-de-laurentiis/shrimp-and-avocado-salad-with-frico-chips-recipe-2102587

Ingredients for Shrimp and Avocado Salad

Here are the ingredients you will need for the Shrimp and Avocado Salad and the dressing

1 medium Zucchini – halved long ways

1/4 cup plus 2 tbsp and 1 tsp Olive oil

salt

soy sauce 2 tbsp

garlic – 1 clove minced

lemon zest from 1/2 a lemon

fresh chives chopped (about 2 table spoons)

uncooked shrimp (about 12 jumbo)

1 avocado

Dressing: 2 Tbsp olive oil, 2 Tbsp lemon juice, 1 tsp mustard powder, 1/2 tsp salt

Directions

Combine 1/4 c oil, soy sauce, garlic, lemon zest, chives and some salt and add uncooked shrimp and toss to coat. Refrigerate at least 30 minutes. When ready grill or pan fry until pink and cooked through – you can chop these into pieces or leave them whole (I did the latter).

Brush zucchini with olive oil and grill or broil so they are tender but still firm. This can be done beforehand and cooled or served hot – chop into bite sized pieces. Peel avocado and dice and toss with zucchini. Place shrimp on top and mix with dressing (optional – I like this recipe better without the dressing!). This can be served cold or with hot shrimp and/or zucchini but I loved it with cold zucchini and avocado and the shrimp freshly cooked – So So good!

So you know how I like to post easy and healthy recipes? Well that is not what this is. Easy yes. Healthy? Not 100% – the Doritos ruin that part of it but the rest is healthy I swear! I was introduced to the gourmet Dorito Burritos this past weekend while camping with my Cub Scouts (yes, I am a Scout Leader – who knew?). So today I share with you the amazing, the easy, the not so healthy but delicious… Dorito Burritos recipe.

Some background on Dorito Burritos

I generally do the shopping for Cub Scout Camp. Why? Because I am a leader and specifically because I am the leader with the child with a peanut and tree nut allergy. So on the day that the Cubs planned their meals for camp (we make them think about this and what to eat) they suggested Dorito Burritos. I wasn’t there that night by my husband Ryan, also a leader, was. When I looked at the meal plan I think I said something like “wtf is a Dorito Burrito?” without the f word. I promise.

I got the explanation and immediately said I thought it sounded gross. Boy was I wrong. I had two helpings at camp last weekend. The scale is now mad at me but that is another story and problem for later.

Ok, I give, what are Dorito Burritos?

Here is what you do: You take a mini bag of single serve Doritos and Crunch up the chips. Then add all the stuff you would like in a Burrito and mix it up and eat it with a fork right out of the bag. No mess, easy clean up, not super healthy but man o man is it delicious. So that’s it, every time we camp Dorito Burritos must be a staple from now on.

Ingredients

So I cooked for 20 people – I wont give the amounts but here are the basic ingredients for Dorito Burritos:

Small bags of Doritos (or any other chip)

Ground beef, pork or chicken (we used pork)

Old El Paso Burrito seasoning

salsa

shredded cheese

sour cream

chopped tomatoes

chopped sweet peppers

Recipe Directions

Ok so the directions for making Dorito Burritos is not super complicated. For ease we cooked the ground pork prior to camping and froze it cooked so it could thaw over night in the cooler – this was brilliant and was almost totally thawed by lunch on the first day of camp. All we had to do was heat it up in the frying pan and add the seasoning. From there each kid grabbed a bag of doritos and crunched up the chips, we added a scoop or two of meat and they dressed them how they liked with salsa, cheese, veggies and sour cream. As I said – I had two helpings. Was amazing.

And that’s all there is to it. All you have dirtied was a fork per person and a frying pan and scoop… maybe a cutting board and knife to chop the veggies. The kids also had a ton of fun eating out of the bags.

Hope you try this one this summer when camping! Let me know how it goes!

So I was looking for a recipe to post because I have hit a wall and really didn’t have any brilliant new recipe ideas – shocking I know… I went online looking for something with avocado because I have a bunch of them and found a gem that I modified to fit the ingredients in my fridge… Turned out amazing if I do say so myself! Here is an asparagus salad with an avocado dressing!

Click here for the original recipe Asparagus & Raddish Salad from the Food Network (I hate HATE radishes so I changed this recipe up – to each his own though!)

First I need to tell you something

I hate radishes. I have always hated radishes. When I was a little girl my parents friends (close ones I called aunt and uncle) started calling me Radish as a nickname because I hated radishes and refused to eat them.

That still bugs me.

Ok, moving on…

Ingredients for Asparagus salad

you will need these things for this amazing asparagus salad with avocado dressing

Asparagus – 1 bunch trimmed

Salad greens – I like Mizuna Lettuce or green leaf lettuce

and these things for the dressing:

one avocado

lemon juice 1/4 cup

water 1/4 cup

chives or 2 green onions

tarragon 1.5 Tbsp fresh (I used 1 Tbsp dried)

Olive or Avocado Oil 3 Tbsp

salt and pepper to taste

Directions for Asperagus salad

Blanch asparagus for 3 minutes in boiling water and cool. I cut these up into bite sized pieces and then tossed with salad greens. Spoon dressing on top.

Dressing directions: place all ingredients in a blender and puree until smooth. That’s it!

To make it even easier you can prepare the asparagus the night before so you don’t have to wait for it to cool – or plunge hot asparagus into cold water to cool quickly then drain and pat dry.

So yummy and summery I hope you love the flavors of this amazing salad on what looks like it will be our first nice weather and IS no matter what, our first long weekend of the summer season! Enjoy!

Have a bunch of brussels sprouts in the fridge not sure what to do with? This happens to me often – my family hates them but I love them… so what to do? This quick, easy and healthy brussels sprouts salad is tasty and amazing, makes a great lunch and will keep for a few days so you can make it ahead of time.

Health benefits of brussels sprouts

According to the Google:

10 Ways Brussels Sprouts Benefit Your Health

• High in Nutrients. Share on Pinterest. …
• Rich in Antioxidants. Brussels sprouts have many health benefits, but their impressive antioxidant content stands out. …
• May Help Protect Against Cancer. …
• High in Fiber. …
• Rich in Vitamin K. …
• May Help Maintain Healthy Blood Sugar Levels. …
• Contain ALA Omega-3 Fatty Acids. …
• May Reduce Inflammation.

More things about Brussels Sprouts

here is an interesting link about brussels sprouts (and yes it is spelled correctly here I looked it up! Interesting stuff about brussels sprouts

Ingredients

Here are the things you will need to make this easy tasty brussels sprouts salad

brussels sprouts

cherry tomatoes

flavored olive oil (I used chipotle flavour)

garlic

salt

Directions

Super easy directions for the tasty Brussels sprouts salad. First cut the ends off the sprouts and cut them in half – put them in a bowl with halved cherry tomatoes. add flavoured oil and salt as well as crushed garlic and toss. Place on tray lined with foil and bake at 350F – I do this in the toaster oven. It takes about 15 minutes but just watch them – they are done when they get a bit charred on the top. This can be eaten hot or stored for later and is terrific cold. Also great with a bit of freshly grated parmesan cheese or maybe a squeeze of fresh lemon.

Brussels sprouts salad is now a staple in my lunch routine – I hope you love it as much as I do!

Today I have a real treat – I have a guest blogger!!! I love it – This post comes from nutrition consultant Karen Gilman – all about reducing your meat consumption (which is healthy and also environmentally friendly)

Take it away Karen (not me Karen, her Karen – confused yet?)

Guest blogger Karen Gilman on reducing your meat consumption:

Have you ever considered reducing the amount of meat you eat and substituting protein-rich legumes such as beans and lentils? These plant-based foods may not be top of mind when you think about protein, but they are excellent sources of this essential nutrient, and contain less fat and fewer calories.

So, why should you consider eating less meat? :

Vegetarian proteins may reduce your risk of heart disease by helping you maintain healthy cholesterol levels and lowering your blood pressure. In addition, studies have shown that plant-based foods may cut your risk for Type 2 diabetes and obesity, and their high-fibre content helps keep you regular – a plus for both digestive and general health.

Eliminating meat just one a day a week from your diet offers more than just health benefits: it’s good for the environment, and meatless meals usually cost less.

However, eating less animal protein shouldn’t mean switching to store-bought highly processed faux meat like veggie burgers and veggie dogs, which are loaded with salt and hard-to-pronounce ingredients.  

Here are 3 tips on how to reduce your meat intake:

• Choose 1 day a week to eat completely meatless. Consider joining the Meatless Monday movement and eliminate meat completely on Mondays.  Instead of adding chicken to your lunch-time salad add a cup of chickpeas or instead of making a beef stir fry for dinner use tofu.

• Have beans and lentils in the house. They can be canned or dry – though canned will make life a little easier. Beans are nutritional powerhouses. They are high in protein and fiber, and depending on the variety, are a good source of iron, calcium and B vitamins.  They are a good way to make a meal a little heartier.

Add beans to soups, salads, stews or chili. Make black bean tacos instead of chicken tacos or have lentil Sloppy Joes instead of ground beef Sloppy Joes.

• Make grains and vegetables the focus of your meals. Prepare a quinoa pilaf with loads of veggies, curry paste and coconut milk. Cook up some rice with spinach, fresh tomatoes and feta cheese.

There are no hard and fast rules when it comes to meatless meals. Experiment with different beans and grains until you find what you like.

Here are a few easy recipes to help you out:

13 Vegetarian Breakfast Ideas

My daughter’s favourite chickpea salad

Meal Time With Vegetarian Kids

About Karen Gilman:

Karen Gilman is a Certified Holistic Nutritional Consultant^TM and mom to two teenage (yikes!) girls, one vegetarian, one not. For Karen, preparing vegetarian meals for the past 30 years coupled with the Diploma in Natural Nutrition from the Canadian School of Natural Nutrition, has provided her with the insight and tools to provide help to families whose children are vegetarian.

If you have a vegetarian in your household you can check out her website www.nutrilicious.ca or grab a copy of her FREE e-book Vegetarian Teen Basics For Busy Parents here http://eepurl.com/dEL_x1

Its been a bit of time since I posted last – what with the Easter/Passover holidays in between… lots of dead chocolate bunnies since I last typed but I am climbing back on the healthy eating train with no gluten/sugar and lower carb for me – I invented a simple and fast “sandwich” melt one day after work when I didn’t have much time and I was starving. This is when most of us reach for carbs – because the are convenient right? So I present to you a fast and amazingly tasty alternative: the portabello tuna melt!

Portabello as bread

Ok, maybe this has been thought of before but I feel like I invented it – I was feeling extra smart because my husband Ryan actually commented on how good it looked and how smart it was for me to think of it… he usually thinks much of the food I eat is rabbit food (it’s totally not) and that he HAS to have bread (he doesn’t but that is his perception and I am his wife so as if he will listen to me…)

Ingredients list

Here are the things you will need

Tuna, salmon or chicken (one tin)

mayonnaise (your fave brand or keto home made mayo) if you want to make your own keto mayo here is a recipe link for you:
https://www.wholesomeyum.com/keto-paleo-mayo-recipe-avocado-oil

Two portabello mushrooms with stems removed and set aside

slices of cheese

saracha mayo for a topping (optional)

Directions

Start to finish the Portabello Tuna melts take about 10 minutes to prepare. Here are the directions

Remove stems carefully from mushrooms and place in toaster oven on 350 F on a foil lined tray and bake for around 5-7 min until it looks a bit cooked and soft. In the meantime drain the tuna (or salmon or chicken) and mix with your prefered amount of mayo in a bowl. When mushrooms are cooked place the tuna on top and cover with a slice of cheese. Return to warm toaster oven just long enough to melt cheese. Transfer to plate and top with saracha or saracha mayo.

Et voila! Portabello tuna melt!

I really did like this one – hope you try it!

Eggplant lasagna – who would have thunk it? I don’t even like eggplant much but this one is good.

I have said it a million times and I’ll say it a million more: my patients know everything… From spa recommendations to swimming lessons I have gotten some great recommendations from my patients over the years. This time it was an awesome recipe for Eggplant Lasagna with just three ingredients. It is healthy, gluten free, keto friendly, easy, fast and delicious.

A huge thank you to my patient Ramona Cooperstock (who gave me permission to put her name here) for this recipe and the ok to share it. She got it from her friend Elizabeth Katchen who got it from HER friend Karina Klier – all of these awesome ladies (who I don’t know) gave me permission to put this recipe here for you! Thank you so much ladies!

Girls rock don’t they?

Ingredients

Ok for this mouthwatering keto friendly healthy Eggplant lasagna you need a sum total of 3 ingredients:

One jar of your favourite tomato sauce

An Eggplant

A large bag of shredded mozzarella cheese (or Italian blend) – or feel free to shred it yourself but who needs the work?

Next time I make it I will also add layers of ricotta cheese in between too because I love ricotta and missed it from the lasagna.

Directions

Preheat oven to 400 degrees F. Cut the eggplant as thin as you can with a sharp knife into circles. You have just finished the most challenging and difficulty part of this recipe. In a pyrex rectangular pan begin layering items – start with a layer of sauce then do:

eggplant, sauce, cheese and continue for a few layers until you run out of ingredients finishing with cheese. If you want to add ricotta i would do it over over the sauce under the grated mozza.

Bake for 40 minutes. Really that is it.

• 

• 

Jazzing up your Eggplant Lasagna

Instead of ricotta you can use soft tofu… also feel free to spice things up with some garlic or fresh basil, add a layer of mushroom or anything else that may strike your fancy – just the way you do with a noodle-full lasagna… let me know how it turns out!

Love me some Starbucks – right? Wallet and waistline don’t always agree though. Did you know that those super yummy sugar filled fraps can have up to 60 g of sugar and 500-600 calories for a venti size? Yes, you can go with the lower fat milk options and sugar free syrups – but these syrups are full of chemicals that aren’t super good for you. I was needing an afternoon pick me up and wanted to avoid coffee. I am currenly restricting my sugar and refined carb intake and so my Keto friendly matcha frappuccino was born!

Three benefits: low sugar, easy to make, damn tasty! The third one is most important.

wait a sec, before I keep typing… I gotta go make one of these babies.

Ok, I’m Back.

That literally took a minute.

My new invention the keto friendly matcha frappuccino needs three ingredients and can be shaken or stirred – if I was at home (right now at the clinic) I would use a blender for this – I need to shop for more ingredients for the home kitchen this week – I cant wait to add ice to the blender too… I haven’t even tried that yet! Ok, ok here is the ingredient’s list:

Ingredients

Here is what you need for the Keto friendly matcha frappuccino:

Matcha powder (about 1/2 tsp)

unsweetened coconut milk (around 1.5 c)

3-5 drops of chocolate flavoured steiva

the directions are too easy for it’s own section – just mix. I find it is easier to shake because it is sometimes hard to get the matcha to dissolve.

I have also figured out that it is good even without the Stevia but it does taste more frap-like with it…. I can’t wait to make this into a frozen concoction this weekend. So good and guilt free coming in at about 75 calories and 1 g of carbohydrates.

Know what is weird?

I have been to many a Starbucks and I have asked several time if they have unsweetened coconut milk – answer is always no so I can never get a low carb friendly drink… Now that I have figured this one out they may not see me often at Starbucks…. HEY STARBUCKS PLEASE STOCK UNSWEETENED COCONUT OR OTHER NUT MILKS!!! I AM TRYING TO GIVE YOU MY MONEY!!!

😉

So this was inspired by my visit to the Marilyn Denis show and watching the Chef for Cafe Balou (Chef Balou) do a green cream sauce for spring… In his sauce he didn’t want it to reduce to make a lighter one, I like a good thick cream sauce and I’m eating healthy clean and keto for the time being (summer is acommin’!) so here is an amazing invention of mine – Keto Creamy Pesto and Zoodles (zucchini noodles).

This one satisfies my need for pasta and cream sauce…

Wait, What are Zoodles?

If you have never ever before heard of zoodles you really need to check out spiralizers – I have a great one – it cuts veggies super quickly and easily into noodle like shape (thick or thin) – works great with zucchini which you can eat raw or sauted. I really love them so I haven’t ventured to other veggies too much yet (other than beets – for an beet salad recipe I posted here: https://drkarenhudes.ca/index.php/2018/10/04/rice-and-beet-salad/

I hear that also awesome veggies to use are butternut squash, carrots and turnips… I promise to give these a try soon too. Here is what a spiralizer looks like and what it can do:

Ok, Enough about spiralizers and on to the recipe!

So I invented this one last night… here is a picture of today’s lunch keto creamy pesto and zoodles:

Here is a better pic added after I warmed it up for myself (in separate containers) and added some chicken for protein.

This would likely be so much better if eaten right away but it was so so good today! (really really good – I have to make it again… Nooooo, I didn’t lick the bowl I swear)

I stored the zoodles separately from the sauce because I didn’t want the sauce to take on extra water – and heated them separately too. Here is what you need:

Ingredients

What you need for Keto creamy pesto zoodles:

A large handful of basil

garlic – one or two cloves to taste

1-2 tablespoons of olive oil

a chunk of Parmesan cheese grated (about 1 inch by 1/2 inch – but to taste)

1/2 cup heavy cream

zucchini – 1 per person (the sauce makes about two servings depending on how saucy you like things!)

Best done with mortar and pestle but you can use a food processor too

Directions

Place whole basil leaves and finely chopped garlic into a mortar with some of the oil and use pestle to grind up… add shredded cheese and continue till a fine mash adding oil if it gets too thick. Pour cream into sauce pan and heat to reduce. BE CAREFUL not to burn (mine almost boiled over). Add stuff from mortar to hot cream and let cook a tiny bit until the garlic is fragrant. And Voila! The cream sauce is done! Remove from heat. Now (or before) spiralize the zuchinni and add to a saucepan or pot with a bit of olive oil and saute a minute or too – not too long as these are better a bit crisp. Combine and toss together and enjoy!

Hope you like this one – I loved it!

Ok, it’s spring – sweet right? This time of year brings sunshine, springing forward, lighter coats, less (but maybe not no) snow, lots of mud and yard work, and often the urge to do some spring cleaning.

Remember last year (or years past)? Spending the better part of the day cleaning out and getting rid of stuff, tidying up the garden and getting the garage in order for summer? Are you going to do some of that this year and maybe Marie Condo your life a bit in the meantime? Good idea. But let me help you watch your back while you are at it ok?

Why is cleaning up around the house back unfriendly?

It doesn’t really have to be but generally when we are really wanting to get stuff done we sacrifice proper technique for lifting and bending for speed. Here are some examples of what I mean:

Vacumming

If you are going to do some vacuuming with your spring cleaning make sure you don’t put undo stress on your back when you are doing it. I once got tendonitis in my thumb from vacuuming (you thought it was from work right? Nope, no way). I decided that it would be easier to show you what I mean then babble about it here so check out the video by clicking the link below:

Lifting

I think probably the lifting component with spring cleaning comes with putting the things in boxes and hauling them into the car and out of your life Marie Condo Style… though there are probably tons of little things to be lifted too… for that reason it is important to review the cardinal do’s and don’ts of lifting here:

Pay attention to holding the load as close to you as you can and don’t make it awkward – also look at the lower right hand picture above – dot round your lower back – always keep the normal lordosis in the lower back – it helps protect you from injury.

Also if you are picking up something light ans small from the floor like a pen (or socks, underwear, random Lego- you know kid things) use the golfer’s lift – it is fast and protective for your back. Check out the video below :

Gardening

Lots of gardening is about to happen too right? Best tip for gardening is to get close to the earth – either sit or kneel on it or buy a garden stool. The closer you are the better your back will do with it. Try not to twist but approach things face on – and remember the lifting tips above! Check out the pic below for more tips about gardening.