My Edible Advice

"Life is uncertain. Eat dessert first." - Ernestine Ulmer

2011-02-04T15:42:00.001-08:00

Hi, I'm Jennifer Trecartin and I'm a chocoholic.

Yes, it's true: a holistic nutritionist and a chocolate addict all wrapped into one and I am not afraid to show it. Luckily, I have figured out a way to feel guilt-free when I discovered the magic of raw chocolate. Raw chocolate is a whole world apart from the cooked chocolates you find in candy bars, cakes and cookies. It is also known as Therobroma Cacao, which literally means "Food of the Gods".  

Chocolate Cream Pie

This is the creamiest, richest, AND healthiest pie I have yet to create. There are over 25,200 antioxidants in every spoonful of raw cacao powder so you don't have to feel guilty when asking for seconds!

Crust:

1 cup almonds
1 cup pecans OR walnuts
1 cup Medjool dates, pitted (approximately 10) OR 1 cup raisins
1 tsp cinnamon OR 1/2 tsp cinnamon, 1/4 tsp ground cardamom and 1/4 tsp ginger powder

Place the nuts and spices in a food processor fitted with the "s" blade and process until finely ground. Add the dates and process until well combined. Press the mixture into a deep 9 inch pie plate evenly along the bottom and sides. Once you have sculpted the crust, chill it in the fridge of freezer to set while you make the I've-died-and-gone-to-heaven chocolate cream filling.

Filling:

2 avocados, pitted and diced
1 banana, peeled and sliced
18 Medjool dates, pitted
2 tsp of real vanilla extract OR powder
1/2 cup cacao powder

Place the filling in the pie crust and use the back side of your spoon or a spatula to spread it around and to make it look pretty. Put it in the freezer to set for about an hour. While you wait, give me a call and I will be over to enjoy a slice ASAP!

Hugs and chocolate,
Jennifer xo

Cookie Heaven

2010-11-03T11:06:00.000-07:00

These protein rich cookies are a dream! You will most likely have all of the ingredients on hand and they take about 20 mins to make from start to finish. Bonus points- they are free of gluten, eggs, and dairy and still taste like a real cookie! I think the Cookie Monster will even approve of these little morsels.

Ingredients:
(makes 8 cookies)

1 cup ground nuts (I used almonds today, but pecans and walnuts also work well.)

½ tsp nutmeg
¼ tsp cloves
1 tsp cinnamon
¼ tsp allspice
**Use any or all of the spices listed as you see fit. I am the kind of girl that does a sprinkle of this and a dash of that. Let me know if you come up with any great combinations!**

¼ cup maple syrup
1 tsp vanilla extract or a ½ tsp of real vanilla powder

Method:

Mix dry the ground nuts and spices together in a bowl. Add the maple syrup and vanilla and stir until everything is well combined. Drop in teaspoons on a baking sheet. Bake at 300’ for 12-15 minutes. Be sure to let the cookies cool before attempting to move them or they will just crumble and fall apart.

Also, for my dear friends with nut allergies: I have tried these using sunflower and pumpkin seeds instead and they were equally as tasty. Hooray! Life is good.

Enjoy, and don't worry about feeling too guilty if you end up eating the whole batch!

Health and happiness,
Jennifer xo

"Sun is shining. Weather is sweet. Make you wanna move your dancing feet." – Bob Marley

2010-06-12T16:01:00.000-07:00

Hello summer! Finally, a sunny Saturday in Vancouver. My edible advice of the week is to kick back and relax with this delicious and refreshing drink:

Creamsicle Smoothie
Makes approximately 2.5 cups

- 1/2 cup filtered water
- 1 cup cantaloupe
- 1 orange
- 1 banana

Wash and peel the fruits. Remove the seeds of the cantaloupe. Blend all of the ingredients together until you've reached creamy smooth consistency. This also makes a great frozen treat if you pour the smoothie into a Popsicle mold and freeze for a few hours. Divine!

Your vitamin C, A and B6 stores will thank you as these tropical treats are rich in all three. Now get out and enjoy the gorgeous sunshine and enjoy the good life!

Love and laughter,
Jennifer xo

Wakie, wakie, rise and shine!

2010-05-29T18:20:00.000-07:00

Steel cut oats, is there a better breakie for a rainy day? Their texture is chewy with a slight crunch and their warmth adds a bit of sunshine to your morning despite the weather conditions.

Not only are they scrumptious, they are also rich with nutritional value, hooray! These little flakes are high in B-vitamins, calcium, protein and fiber. In fact, just one cup of steel-cut oats contains 8 g of insoluble fiber. Your colon is going to love that!

At large, whole grains reduce cholesterol and high blood pressure and help prevent heart disease, cancer and diabetes. They help flush toxic waste, unwanted fat and cholesterol out of your system and provide added antioxidants to your day that help you stay healthier, look younger, and live longer. Another bowl, please!

Recipe:
1 cup steel cut oats 
3 ½ cups water 
Pinch of Himalayan salt
½ cup almond, hemp, or rice mylk
1 teaspoon vanilla bean powder 
cinnamon, nutmeg, raisins, fresh berries, nuts, seeds or whatever healthy toppings you so please.

1. Bring the water to a boil in a large pot. Add the steel cut oats and Himalayan salt. Give it a little stir.
2. Reduce the heat to medium low and cook for 30 minutes. Make sure you stir the oats occasionally so they don’t stick to the pan.
3. When the oats start to thicken, at about 30 minutes, add in the mylk and vanilla. Stir it all together and cook for ten more minutes.
4. Add in the fancy toppings as you wish.

*Note-you can use 4 cups of water and omit the mylk, I just like the creaminess that it adds.*

Serve the oats hot. This batch makes 4-6 servings.

If you want you can let the oats cool and refrigerate in a glass container for later in the week. To reheat, I add a splash of mylk or water and reheat on the stovetop. They have the highest protein to carb ratio, thus more sustained energy throughout the day. Say good-bye to feeling burnt out mid afternoon.

So, raise your smoothie and make a toast,
to our dearly beloved steel cut oats!

Jennifer xo

Laughter is the best medicine

2010-04-28T10:46:00.000-07:00

"A day without laughter is a day wasted." -Charlie Chaplin

Research is suggesting scientific truth to the age old adage, "Laughter is the best medicine". Scientists are examining how laughter can help:

Protect the heart Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems. It has been shown to improve your HDL (good cholesterol) levels and reduce inflammation.

Support Immune System Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

Soothe Stress A study by Loma Linda University revealed that laughter helps lower the stress hormone cortisol by 39%. It also triggers the release of endorphins, the body’s natural feel-good chemicals promoting an overall sense of well-being and can even temporarily relieve pain.

And so much more!

So, my edible advice of the week is to call up your friends and get together for a healthy feast (visit myedibleadvice.com for recipes) and lots of laughter!!!

One love,

Jennifer xo

Chocolate Avocado Mousse

2010-04-14T12:11:00.000-07:00

Ok, so I was having a relatively not-so-great day until my recent discovery. I am so excited to share, my little fingers can't type fast enough! My girlfriend had mentioned in passing that she had been treated to this delicious chocolate mousse and that she would share the recipe soon. She let me know it was simple, healthy and that the secret ingredient was avocado. Sounds too good to be true, right? WRONG! I have no idea if this is the same recipe because my chocolate cravings got the best of me this morning and I opened my fridge to an avocado that needed to be eaten today. Serendipitous! So, I put on my lab coat and started experiementing and here it is folks, a healthy chocolate mouse to live for! Voilà, My Edible Advice of the day:

Chocolate Avocado Mousse

1 avocado

8 Medjool dates, chopped

1/4 cup cocao powder

1 teaspoon vanilla extract or the real deal vanilla bean if you are fancy and wealthy

Place all ingredients in food processor. Blend, blend, blend – scraping sides when necessary – until smooth.

That’s it! I don't know, I suppose it makes 2-3 servings but I am sitting here typing and eating it directly from the food processor and I am nearly done. Oops! You can't judge, it is totally healthy.

Enjoy,

Jennifer xoxo

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

2010-03-15T10:09:00.000-07:00

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

ANTI-INFLAMMATORY DIET

2010-02-17T08:24:00.000-08:00

VEGETABLES
Include
Experiment with a variety of vegetables – try for a “rainbow
assortment” at each meal (multi-coloured plate)
Try for at least 1 serving/day of dark-green leafy vegetables

Avoid
Nightshade vegetables (tomatoes, white potatoes*, eggplant,
peppers, tobacco)* Sweet potatoes and yams are OK to eat.
Corn

FRUITS
Include
Fresh or frozen; also unsweetened juice.
Lemons and limes are beneficial and allowed.

Avoid
Citrus fruits (orange, grapefruit, tangerine), bananas

GRAINS
Include
Amaranth, buckwheat, millet, quinoa, teff and rice
*experiment with rice pasta, rice crackers and cooked cereals such kamut, couscous
as quinoa flakes or cream of buckwheat

Avoid
Wheat (white and whole wheat), oats, barley, spelt, rye,
These grains all contain GLUTEN
*note: soy sauce contains wheat – always read labels!

LEGUMES & BEANS
Include
All beans, peas, lentils as well as fermented soy: tofu, miso, tempeh

FISH
Include
All fresh fish (salmon, halibut, mackerel, cod, trout, sardines, etc.)
Ideally, fish can be baked, broiled, poached or steamed.

Avoid
Shellfish

ANIMAL PROTEIN
Include
Ideally free-range or organically raised:
Chicken, turkey, wild game
Lamb, duck, rabbit, quail

Avoid
Red meat, pork (including bacon) and eggs

DAIRY
Include
Milk substitutes in SMALL quantities (less than ½ cup/day):
Soy, almond, hemp or rice milks

Avoid
milk, cheese, cream, yogurt, ice cream, butter

SEEDS & NUTS
Include
Almonds, walnuts, cashews, pistachios, pecans, filberts
Sesame, sunflower, flax, pumpkin seeds
Try also nut butters, tahini (sesame), or adding chopped
seeds or nuts to meals.
Can grind seeds in a coffee grinder and add to cooked
grains, soups, stir-frys, salads, steamed vegetables, etc.

Avoid
Peanuts and peanut butter

OILS & FATS
Include
To cook with: olive or sesame oil, coconut butter
Not to be heated:
Omega-3 Fatty Acids:
• Flax oil, fish oil
Omega-6 Fatty Acids:
• Sesame, sunflower, walnut, pumpkin, almond,
hemp, evening primrose, borage or black current
oils OR a combination oil such as “Udo’s Choice”

Avoid
Margarine, shortening, commercial salad dressings and spreads, butter (LATER: butter/ghee may be used for cooking)

SPICES & HERBS
Include
Use any spice or fresh herb you enjoy
Turmeric and ginger have powerful anti-inflammatory actions
Real sea salt (will be grayish or pink, and moist)

Avoid
Cayenne, paprika (these spices are from peppers)
refined salt (powdery white even if called “sea salt”)

SWEETENERS
Include
Small amounts of: honey, blackstrap molasses, rice syrup,
maple syrup, stevia (herbal substitute to sugar), carob, agave syrup

Avoid
White and brown sugar, Nutrasweet and artificial sweeteners,any other sweetener, chocolate

BEVERAGES
Include
8 cups of water per day (filtered, spring or reverse osmosis)
Herbal teas – no caffeine
Freshly prepared fruit and vegetable juice (in small amounts)
Mix bottled juice ½ and ½ with water

Avoid
milk, coffee, tea, alcohol, pop, sweetened juices and beverage and caffeinated beverages
(LATER – coffee substitutes: Café-Lib, Bambu, Inka, Swiss water or carbon dioxide decaffeinated organic coffee)

Additional Information:
• Try to eat foods that are whole and pure and in their natural state. This means avoiding processed, packaged and canned foods.
• Try to eat certified organic foods as much as possible. This will decrease the toxic load on your body by eliminating pesticide, antibiotic and hormone residues. In addition, organic produce has been grown on enriched soils so they will be rich in vitamins and minerals. These minerals are needed for the plant to form its own natural sugars- this is why organic produce tastes sweeter and more flavourful!
• Diabetes or hypoglycemia: Try to eat foods with a low glycemic index – this will help avoid blood sugar and insulin spikes. Refer to your additional handout on the glycemic index of foods.
• There really are a lot of wonderful foods allowed on this nutritional plan, so experiment and have fun with it. It also is not forever – just until the inflammation is controlled, and symptoms subside. After that, you can begin adding back most of foods in the “avoid” list, one at a time. The direction on how to this will be discussed in a future appointment.
• Take out foods/restaurants: try Japanese, Thai, Korean, East Indian, Chinese, vegetarian – these cuisines mainly use the allowed foods for your diet. You can eat out at most places – you just have to choose wisely.
There are a lot of gourmet and tasty dishes you can make from your allowed foods. Flavourful ingredients include: olives, dairy-free pesto, fresh herbs, lemons and limes, fresh garlic, ginger, lemongrass, avocado, coconut milk, curry sauces (made without hot peppers), miso, wheat-free tamari, tahini, wasabi, etc. There are also healthy mixes of soups, sauces, pastas or pre-made foods. Browse your local health food market or try the following stores to see how much variety is available to you

A healthy brownie?!

2009-12-02T14:14:00.000-08:00

It is true! Dust off your food processor and blend the following:

-10 Medjool dates, pits removed
-1 cup of raw pecans
-1/4 cup of raw cacao (not a typo )
-vanilla bean powder, or a splash of vanilla extract will do the trick

Roll the mixture into truffles as shown above or form into a brownie shape and let it set in the fridge for as long as you can handle. I often find myself eating the "dough" straight from the food processor! For a more professional presentation you can top with fresh berries and a dusting of cacao powder or shredded coconut.

Enjoy,

Jennifer

Eating out has never been so good: Saf, London

2009-11-20T17:06:00.000-08:00

It's been three days since eating at Saf Restaurant & Bar, but I still can't get it out of my head. This restaurant is a true revolution to dining out with a healthy conscious. It makes eating raw, vegetarian food feel like the norm with a hip vibe and chic decor. (Not to mention the amazing drink menu!) Saf has been quickly added to the top ten reasons of why I love London. Special thanks to my dear friends, Kate and Chris, for the introduction.

For all of you culinary keeners out there I have managed to track down a recipe by the head chef, Chad Sarno:

Beetroot Ravioli
With cashew-chive bourson cheese, green-garlic oil, and aged balsamic

1 large beet, sliced into paper-thin rounds
Green-garlic oil for the marinade (see recipe below)
Salt, to taste
Pepper, to taste
1/2 cup cashew-chive bourson cheese (see recipe below)
Aged balsamic for garnish
Green-garlic oil for garnish
Minced chives for garnish
Fresh cracked black pepper, to taste
Course sea salt, to taste

•Allow the sliced beets to marinate in the garlic oil, salt, and pepper for a minimum of 1 hour.

•Lay half of the sliced beets out. Scoop 1 tablespoon or so of the cashew cheese in the center of each and cover with another sliced beet to complete the ravioli.

•Place 6 ravioli in a line down the center of a rectangular plate. Finish each with aged balsamic, green-garlic oil, minced chives, cracked pepper, and a pinch of sea salt.

Makes 6 to 8 servings

Cashew-Chive Bourson

2 cups cashews, soaked for 12-14 hours
3/4 tsp. New Chapter Probiotics, dissolved in 1 cup warm filtered water or in 1 cup fresh "rejuvelac"
2 Tbsp. nutritional yeast
1/2 Tbsp. onion powder
1 1/2 Tbsp. finely diced chives
2 Tbsp. finely minced parsley
2 Tbsp. finely minced shallots
1 tsp. sea salt
Cracked black pepper

•In a high-speed blender, blend the soaked cashews with the probiotics and water or rejuvelac until smooth.

•Allow to sit in a glass bowl covered with a towel in warm place for 14 to 16 hours in order to culture.

•When finished culturing, mix in the remaining ingredients by hand and serve.

Green-Garlic Oil

1 cup fresh chives
1/2 cup chopped parsley
2 cups organic grapeseed or mild organic olive oil
Pinch of sea salt
3 Tbsp. coarsely chopped young garlic

•In a high-speed blender, blend the chives, parsley, oil, and sea salt well.

•Pour the mixture through a fine-mesh strainer or chinoise, slowly stirring out the oil. Discard the pulp, or use in another recipe.

•Toss the chopped garlic in the "chive oil" and let sit for 1 day to infuse.

The next time you find yourself in London, be certain to check out this delicious dining experience: http://www.safrestaurant.co.uk/

Here's to your health,

Jennifer

THE CASTOR OIL PACK

2009-11-02T16:28:00.000-08:00

Background:
The castor bean (Oleum ricini), also known as Palma Christi due to its leaf shape and healing properties, acts as a cathartic (strong laxative) when taken internally. A gentler use is in the form of a pack placed over the abdomen, usually with heat applied. The oil is absorbed into the lymphatic circulation to provide a soothing, cleansing, and nutritive treatment, which stimulates immune function and tonifies internal organs.

Use:
The castor oil pack has many applications including the following: headaches, liver disorders, constipation, diarrhea, intestinal disorders, gallbladder inflammation or stones, conditions with poor elimination, night-time urinary frequency, inflammed or sprained joints, acne and skin disorders, as well as uterine fibroids and ovarian cysts that are non malignant. It is especially useful for general detoxification. Doing regular castor oil pack treatments is one of the most important lifestyle changes you can make to increase your body’s ability to heal itself.
Extremely sensitive clents, such as those with multiple chemical sensitivities, may experience an increase in their symptoms. If this happens, it is necessary to reduce the length of time for doing the castor oil pack (COP). Be certain to contact the office if you have questions about the length of time you should use the COP.

Materials Needed:
• Castor oil (ideally in a glass bottle – any oil will leach hormone-disrupting chemicals, such as dioxins and phthalates, from the plastic)
• cotton flannel cloth OR old facecloth/towel – large enough to cover your abdomen
• hot water bottle or heating pad
• plastic grocery bag (turned inside out so ink does not leak) or garbage bag – just slightly larger than cloth
• spare towel (optional)
• warm blanket (optional)

Procedure:
1. Place flannel on a plate and drizzle with the castor oil until saturated. You may need to let it sit for a few minutes to distribute the oil throughout the flannel. It should not be dripping wet.

2. Place flannel over entire abdomen – so just beneath the rib-cage to just above pubic area. If you have fibrocystic breasts or chronic lung disease you may also cover this area with the caster oil pack, basically from the pubic bone to the collarbone.

3. Cover with the plastic bag, then place heating pad (low heat) or hot water bottle over top of the bag. You may want to cover pack with an old towel if you want to extra protection for your sheets. You may also want to wrap up in a warm blanket, robe or cozy bed.

4. Leave pack on for 45 60 minutes. This is an excellent time to now practice visualization, mediation or relaxation breathing. Alternatively you may just sleep, read or watch T.V. Some people will wear the pack all night using an ace bandage to hold it in place.

5. After finishing, you can leave the oil on the skin to be absorbed, wipe off with an old towel, or remove the oil with with the following solution: 2 tablespoons of baking soda to 2 cups water .

6. Store the pack in a large zip lock bag or tupperware and either refrigerate or keep at room temperature. The pack is meant to be reused for several weeks, simply add more oil as needed to keep the pack saturated. Replace the pack after it begins to change color (1 –2 months).

7. For maximum effectiveness, it is necessary to apply the pack as often as possible, preferably every day. Or try for a minimum of at least 4 consecutive days per week for a minimum of at least 4 6 weeks. Patients who use the pack daily will receive the most beneficial effects. (Research has shown that using the castor oil pack for 4 consecutive days will boost the immune system 60%!)

CAUTION: Do not heat the pack or use topical heat in the following situations:
• over a pregnant abdomen as it may stimulate uterine contractions
• over a suspected or known cancerous tumor as the heat will increase blood flow

FUNCTIONS OF TOPICAL CASTOR OIL

• increases intestinal eliminations (mild laxative) and releases colon impaction
• stimulates the liver and gallbladder and therefore improves detoxification
• reduces swelling and inflammation, relieves pain
• dissolves and removes adhesions and lesions as well as benign tumors and growths
• stimulates the immune system within the intestine (30% of our immune system is in the gut!!)
• increases lymphatic circulation
• increases relaxtion (especially within the nerve plexus of the diaphragm)
• stimulates and repairs organs and glands

Enjoy adding this tool to your healthy new routine!

Healthy and happiness,
Jennifer

Recommended Dietary and Lifestyle Modifications to Support Our Immune Systems

2009-10-28T11:42:00.000-07:00

• Frequent hand washing at work and at home (warm water with soap works best.) 15 seconds at the very least, please!
• Sneeze into your forearm or tissue – NOT into your hands, I beg of you!
• Minimize foods that weaken your immune system defenses such as: refined foods, white flour and sugar products.
• Focus on whole, fresh foods such as: vegetables, fruit, whole grains, beans and lentils, whole grain flour and natural sweeteners like local honey, yacon syrup, agave and green leaf stevia.
• Stay hydrated with water and herbal teas. Target ½ your body weight in ounces (i.e. 180 pound
person would drink 90 ounces, or 3 liters per day.) NOTE: Unfortunately, for all of you coffee lovers our there coffee, caffeinated beverages and pop do not count as part of the daily quota.
• Exercise. Mild to moderate exercise 3 – 5 days a week will strengthen your immune system.
• Stay at home if you have flu symptoms such as chills and cough followed by fever, loss of appetite, muscle aches, fatigue, runny nose, sneezing, watery eyes and throat irritation.

Have a healthy and happy day!