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Corn Pudding

Fresh corn, currently in season in Ontario, can be a great side dish for many meals. The following is an Argentinean recipe that is an adaptation from Francis Mallmann’s Andean Savory Corn Pudding from the book Seven Fires – Grilling the Argentine Way.

Yield – makes 8-12 servings

Ingredients

  • Olive Oil – 1 tablespoon
  • Onion, white – 1 medium, finely chopped
  • Corn – 8 ears of fresh corn
  • Whole milk – ½ cup (can also use 2%)
  • Basil – 1 cup chopped
  • Paprika – 1-2 tsp (original recipe calls for red pepper flakes)
  • Salt and Pepper

Directions

  • Remove corn husks and brush silk off the ears of corn.
  • Using a hand or box grater, grate corn kernels off corncobs into a bowl. When done, use a knife and cut off remaining corn from the cob. (You may notice that grating the corn does not work very well, but it does break/milk the kernels which makes the dish creamier. Alternatively, the kernels can be cut off of the cobs, and pulsed a few times in a food processor to slightly break them down).
  • Heat olive oil in a dutch oven or large pot on medium heat. When hot, sauté onion until soft, approximately 8 min.
  • Add corn and the liquid obtained from grating the corn to the pot. Stir, and sauté until it thickens (which does not take very long).
  • Add ½ of the milk (1/4 cup) and stir until combined.
  • When combined, reduce heat to maintain simmer. Add remaining milk and continue cooking for 4-5 minutes. The corn mixture will become creamy.
  • Add basil, paprika, and salt and pepper.

Graham Beaton is a Naturopathic Doctor practicing in downtown Ottawa at Ottawa Collaborative Care Centre.

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Beet Hash with Duck Eggs

There is a great easy recipe for Beet Hash with Eggs on Martha Stewart’s website. To make it more exotic, substitute regular eggs (chicken) for duck eggs.

Advantages of duck eggs vs regular eggs (chicken)?

  • More filling
  • Higher content of: Omega-3 fatty acids; Vitamins A, E, B1, B3, B6, B12, Folate; Iron; Zinc
  • Lower content of: Omega-6 fatty acids

Disadvantages of duck eggs vs regular eggs (chicken)?

  • Much higher in cholesterol and slightly higher content of saturated fat. So, consume moderately.

Where to get the duck eggs and the other ingredients?
Bearbrook Game Meats at the Lansdowne Farmers Market (Ottawa)

Any changes to the recipe found in the link above?
You can also exchange the chopped parsley for freshly chopped basil. In addition, I find that covering the pan with a lid while cooking the eggs gets the eggs to solidify faster (if you don’t want runny eggs) without burning the bottom of the vegetables or eggs.

Graham Beaton is a Naturopathic Doctor practicing in downtown Ottawa at Ottawa Collaborative Care Centre.

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Carrot Top Gremolata

Ever wonder what to do with leafy greens carrot tops? Make a carrot top gremolata (that you can serve on sautéed, roasted or grilled carrots). Where can you get carrots that still have their tops? In Ottawa, at the Lansdowne Farmers Market.

Ingredients:

  • Leafy green carrot tops – 1 bunch (stems removed)
  • Lemon – zest and juice from 1 lemon
  • Garlic – 2 cloves crushed
  • Basil (fresh) – a generous handful
  • Olive oil – a few tablespoons
  • Walnuts – Chopped
  • Sea salt and freshly ground pepper

Directions:

  • In a food processor or blender with a blade attachment, add carrot tops, basil and garlic. Chop until fine.
  • Add chopped walnuts and pulse
  • Add olive oil, salt, pepper and lemon juice.

Serve with sautéed, roasted or grilled carrots.

Graham Beaton is a Naturopathic Doctor practicing in downtown Ottawa at Ottawa Collaborative Care Centre.

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Fresh Tomato Sauce

If you are at the Lansdowne Farmers Market this weekend (in Ottawa) and are looking for a fresh and simple tomato sauce recipe, try this one:

Ingredients:

  • 2 pounds of fresh tomatoes – cut in wedges
  • Garlic – 2 cloves crushed
  • Basil – Handful
  • Sugar – 1 tbsp
  • Freshly ground pepper
  • Sea salt – Pinch
  • Olive oil – 2 table spoons

Directions:

  • Heat olive oil in pan over medium heat. When hot, add garlic and stir for about 30 seconds.
  • Add tomatoes, sugar, basil, salt and pepper. Maintain heat until tomatoes come to a simmer.
  • Turn heat down slightly to maintain constant simmer.
  • Cook until tomatoes break down and have formed a thick sauce (cooking time can be up to 45 minutes)

The sauce goes great with fresh pasta or if you mix with puy/green lentils.

Graham Beaton is a Naturopathic Doctor practicing in downtown Ottawa at Ottawa Collaborative Care Centre.

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Green Beans with Garlic, Ginger and Lemon

Ingredients:
-Green string beans – 2 lbs
-Fresh ginger root – 6 inch piece (peeled) – grated is approximately 1/4 cup
-Garlic – 3-4 cloves
-Lemon zest
-Olive oil – about 4 tablespoons
-Almonds – slivered
-Salt and pepper

Directions:
-Steam or cook beans in boiling water. When tender (about 4 min), cool quickly in cold/ice water to stop cooking.
-Grate ginger
-Toast slivered almonds
-Heat 1/2 of olive oil in large skillet over medium/high heat. Cook 1/2 beans, ginger and garlic until ginger and garlic are softened. Season with salt and pepper. Add lemon zest and toasted almonds. Serve

Note: It is easiest to cook beans, garlic and ginger in two batches (if cooking 2 lbs of beans).

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Strawberry and Cherry Tomato Salad

As strawberries season is coming to a close, here is an easy recipe for fresh Ontario or Quebec strawberries.

Ingredients:
-Strawberries (cut in half or quartered depending on size)
-Cherry tomatoes (cut in half)
-Fresh basil (handful)
-Olive oil
-Salt and pepper

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Roasted Cherry Tomato and Mint Salad

Ingredients:
-2 lbs of cherry or grape tomatoes
-1 onion (red or sweet onion)
-Garlic (either use 2 cloves, chopped garlic scapes or if purchasing a whole garlic plant from a local farmers market (the Lansdowne Farmers Market in Ottawa in a great place to get your local produce), you can chop and add a garlic stem (cut in 3-4 inch pieces) to flavor the salad (remove stem after cooking)).
-Mint (handful)
-Olive oil
-Salt and pepper

Directions:
-Preheat oven to 425 degrees F
-In a bowl, combine cherry/grape tomatoes (halved or quartered depending on size), chopped onion, garlic, salt, pepper and olive oil. Mix well.
-Pour mixture onto baking sheet lined with parchment paper or into a roasting pan.
-Roast in oven for 40-45 minutes
-When tomatoes have finished roasting, chop mint and mix with tomatoes.
-Can be served either hot or cold.

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Naturopathic Medicine Week Ottawa

Missed naturopathic medicine week?

If you would like to find out how naturopathic medicine can make an impact on your health, please call 613-290-6115 for a free 15 minute consultation to find out more about naturopathic medicine and how it can benefit you.

Ottawa Collaborative Care Centre is located at 102 Lewis St in downtown Ottawa.

Worth Reading: Meal Times May Affect Weight Maintenance.

A new study (May, 2015) in the International Journal of Obesity investigated the relationship between meal times and several factors known to be involved in maintaining a healthy weight (including: blood sugar levels, carbohydrate metabolism, resting energy expenditure and levels of certain hormones).

Key points:
The regularity of meal times may influence body weight and blood sugar control. The impact of irregular meal times on weight maintenance occurs both if a person has a drastic change in their eating pattern (for instance overnight shift workers who switch sleep/wake cycles) and if there are small changes in a person’s normal daytime eating schedule (for instance delaying the timing of a meal).

Why does this occur?
There appear to be multiple factors why eating meals at inconsistent times could impact weight. They include:

  • Decreased resting energy expenditure
  • Decreased burning of carbohydrates
  • Decreased glucose tolerance
  • Decreased thermic effect of food (i.e. the amount of energy used to digest, absorb, distribute and store nutrients from food)
  • Change in cortisol levels (cortisol is a hormone released by the adrenal glands that influences several metabolic activities of the body)

Take home message:
Meet with a Naturopathic Doctor to put together a plan regarding eating times and what foods to eat when, as eating healthy foods at regular intervals is important for maintaining a healthy weight.

Graham Beaton is a Naturopathic Doctor practicing in Ottawa. For more information on weight loss, healthy eating or Naturopathic Medicine, please call 613-290-6115.

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Worth Reading: Statins and Diabetes Risk

A recent study (April, 2015) published in the Journal of General Internal Medicine examined the link between the use of statin medications for high cholesterol levels and a subsequent increased risk of diabetes and diabetic complications.

What was found:
-Statin use increased the risk of diabetes, diabetic complications and obesity.

Take home message:
If on a statin, it is important to have regular blood tests to determine if your blood sugar levels are affected. In addition, you should consult with a Naturopathic Doctor to put together a plan to ensure that you are reducing the effect of the statin on blood sugar (e.g. by planning to eat a healthy diet and increasing the level of physical activity).

Graham Beaton is a Naturopathic Doctor practicing in Ottawa. For more information about diabetes, cardiovascular disease, or Naturopathic Medicine, please call 613-290-6115.

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