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RECIPES FOR HEALTHY AND ACTIVE CHILDREN

August 15, 2016

RECIPES FOR HEALTHY AND ACTIVE CHILDREN by Dr. Bernadette Janczak, ND

JUICES

If possible use slow juicers to protect the nutrients from oxidation.

 

APPLE, SPINACH, CELERY JUICE

1 cup spinach leaves

3 stalks celery

1 apple, cut into pieces

 

CARROT, CELERY, APPLE

4 carrots

2 celery stalks

1 apple

Handful of spinach

 

GREEN BOOSTER JUICE:  KALE, SUNFLOWER SPROUTS, PEA SHOOTS, APPLE, CELERY JUICE

2 kale leaves without the stem

Handful sunflower sprouts

Handful pea shoots

One green apple

1-2 celery stalks

This is a great pick me up juice to have after school.

 

YUMMY BUTTERNUT BERRY SMOOTHIE

Tools:                                                                      Ingredients:
High speed blender 1 cup butternut squash
Cutting Board 120 ml vanilla yogurt or coconut yogurt
Knife 120 ml almond milk
Spoon ½ cup strawberries
Peeler ½ cup blueberries
Measuring cup 1 tsp coconut nectar

Directions:

  1. In a high speed blender blend butternut squash, yogurt, almond milk until smooth
  2. Add the remaining ingredients and blend a little more. May add ice if need it
  3. You may leave some chunks of berries and change it into a morning cereal.

 

SIMPLE CHIA PUDDING

TOOLS:  glass jar or a plastic cup with a lid and a cereal bowl

INGREDIENTS:
1 cup plant milk

3 TBSP chia seeds (whole or ground)

1 tsp coconut nectar

½ tsp ground cinnamon

½ tsp vanilla extract

 

Optional:

1TBSP sunflower seeds or hemp seeds chopped

1TBSP chopped nuts (pecans, macadamia)

½ to 1 cup fresh berries of your choice

 

Preparation:

  1. Place all ingredients in a jar and stir well. Cover with a tight-fitting lid and let stand for 5 minutes
  2. After 5 minutes, shake the jar really well and let stand for 5 more minutes, then shake really well again (you may ask your child to put the timer on and make them responsible for shaking of the jar)
  3. Let stand at room temperature for at least 20 minutes, or for best digestion, refrigerate overnight and serve at breakfast. You can also prepare this in the morning and leave it in the fridge for an afternoon or after school snack.
  4. Before opening the jar, shake vigorously one more time. Then pour into a bowl and add any or all of the optional ingredients.

 

NUT MILK

Tools: high speed blender, a glass and a nut bag

1 cup Brazil nuts (or almonds or half and half of each) previously soaked for 12 hours or overnight

4 cups water

1/8 tsp Himalayan sea salt

1 TBSP coconut nectar (optional)

1 tsp vanilla extract (optional)

 

PREPARATION:

  1. In a high speed blender Blend the nuts in 1 cup of water until they are fully pulverized then add the remaining water, Himalayan salt, coconut nectar and vanilla (optional)
  2. Blend for a few more seconds
  3. Squeeze the milk through the nut milk bag or sprouting bag (available at Goodness me) into a bowl
  4. Transfer milk into a jar with a lid.
  5. Milk keeps fresh in the fridge for 5-6 days
  6. May add to cereals, smoothies or drink on its own
  7. For variety: add 1TBSP cacao, little cinnamon to make chocolate milk.

Children can make a decision what additional ingredients they want to add to the milk.

 

SMOOTHIES

For all smoothies use a high speed blender and blend all ingredients for 20-30 seconds.

STRAWBERRY SPLASH SMOOTHIE

Juice of 2 oranges

Flesh of one orange

2 bananas

10 strawberries

Water depending how thick the kids like the smoothie to be

  1. Squeeze juice of 2 oranges
  2. Add the juice to a high speed blender with the rest of the ingredients

This is a good breakfast smoothie to start a day.

Kids would love to participate in squeezing the oranges

 

CHOCOLATE SMOOTHIE

2 bananas

1 and ½ cup almond milk

1 tsp coconut nectar or 2 dates, pitted

1 tsp vanilla extract

1-2 TBSP organic cacao powder

1 TBSP coconut oil warmed to liquid

2 TBSP hemp seeds

1 TBSP ground flax seeds

Pinch of sea salt

A few ice cubes

BANANA, APPLE and TAHINI cereal

2 bananas mashed

1 apple sliced into very small pieces

1 tsp of raw tahini or almond butter

1 tsp chopped pecans or walnuts (optional)

 

Place mashed bananas in a bowl and mix in tahini or almond butter

Top with small slices of apple

Add chopped nuts if no allergies present

If you want a little looser consistency add a little almond milk or water.

Kids may mash the bananas and mix in tahini or almond butter.

Blend all ingredients in a blender, Enjoy!

 

Blueberry Jam

1 pint fresh blueberries

¼ cup soaked dates

 

Blend the blueberries and dates until smooth.

It can be used as a pancake or cookie topping and covered with delicious sliced mango.

 

APPLE PIE (no cooking required)  

For Sunday healthy dessert

CRUST

2 cups raw pecans or walnuts

¼ cup raisins

Pinch of sea salt

FILLING

6 apples, cored and peeled, chopped into chunks (honey crisp)

7-8 medjool dates pitted

1 tsp ground cinnamon

2 TBSP Juice of lemon, freshly squeezed

Pinch of nutmeg

2TBSP chia seeds

TOPPING

¼ cup pecans or walnuts

¼ cup raw coconut sugar

1 tsp coconut oil warmed to a liquid

½ tsp ground cinnamon

 

PREPARATION

Crust

  1. Put all of the crust ingredients into a food processor fitted with S blade and pulse the mixture a few times and then process until it reaches crumbly and sticky consistency. Do not over process.
  2. Put mixture into a pie plate and press firmly and evenly with your hands to fill the bottom and the sides of the pie plate like you would with a regular pie crust.
  3. Transfer the plate into a freezer to set for 30minutes.

 Filling

  1. Roughly chop 3 apples, add them to the food processor together with dates, cinnamon, nutmeg and lemon juice
  2. Pulse the mixture a few times then process for 3-4 minutes to get smooth consistency. You would have to stop the food processor a few times to scrape the sides.
  3. Pour mixture into a bowl and mix in the chia seeds.
  4. Chop the remaining 3 peeled and cored apples and chop them into very small pieces.
  5. Add apples to the liquid apple mixture in a bowl.
  6. Take out the apple crust from the freezer and fill the crust with the apple mixture.

Finishing touches:

 

Apple pie topping:

 

  1. Put all of the apple topping ingredients into a food processor. Pulse a few times (20-30) until you get coarse crumble.
  2. Sprinkle the topping over the pie.
  3. Transfer to a freezer to set for 1 hour. After that remove the pie and cut into slices.
  4. Store in the refrigerator.

 

HEALTHY MUFFINS

2 bananas, mashed

1 ½ cups pecans or walnuts ground in a blender

1/3 cup coconut, shredded and unsweetened

2 TBSP vanilla extract

2 tsp coconut nectar

½ tsp gluten and aluminum free baking soda

1 egg (optional)

Raw version: I make these muffins without an egg and I dehydrate them in a dehydrator at 110 F for 24 hours.

They taste delicious and smell divine.

PREPARATION

  1. Preheat oven to 374 F/190 C
  2. Use non-stick muffin liners or line with paper baking cups
  3. In a large bowl combine ground pecans, mashed bananas, shredded coconut, vanilla and baking soda
  4. Add pineapple juice or coconut nectar over dry ingredients and stir just until moistened and according to consistency
  5. Spoon into prepared muffin forms
  6. Bake 15-20 minutes or until tops are firm to the touch
  7. Let cool for 10 minutes

 

SUPER SALAD

 

  1. Large bowl of chopped dark green lettuces such as: Romaine, Red leaf, Boston
  2. Big handful of variety of sprouts: sunflower greens, broccoli, kale red radish, clover, pea shoots
  3. 3-4 Roma or chopped cherry tomatoes
  4. 1-2 stalks of celery chopped
  5. 1 cucumber diced
  6. Juice of ½ lemon
  7. ½ avocado or more, peeled, pitted and cubed
  8. Handful of whole dulse soaked for 15 minutes and chopped

Mix all solid ingredients in a large colourful salad bowl, then add the lemon juice or a salad dressing of your choice.

 

STUFFED TOMATO

 

1/2 -1 avocado

2 tomatoes

 

  1. Mashed avocado in a bowl
  2. Cut along the inner edges of a tomato and scoop out the pulp
  3. Add the tomato pulp to mashed avocado
  4. Add lemon juice to taste into the mixture

It is a very simple recipe which kids just love.

 

Articles, Seminars and Workshops

Healthy snack ideas for children

August 7, 2016

Healthy Snack Ideas for children
Mid-morning and mid-afternoon are likely snack times- times your child will need refuelling in order to continue being attentive in school or active on the playing field. In keeping with your wholesome meal offerings, prepare snacks that are nutritious and based on grains, fruits, vegetables, and small amounts of protein. Avoid highly refined, sugar-laden foods that don’t provide necessary nutrients.
The following are some ideas for healthful snacks to offer your child.

⎫ Almond butter and celery
⎫ Vegetables and onion dip
⎫ Almond butter
⎫ Vegan “TOONA” wrapped in a whole wheat or corn tortilla ( ask me for a recipe)
⎫ Rice pudding, chia pudding, healthy vegan yogurt ( see my recipes )
⎫ Ezekhiel or spelt bread with sesame seed butter or other nut butters
⎫ Rice cakes with or almond butter and home made apple sauce
⎫ Millet or rice toast with nut butters
⎫ Almond cheese or Walnut hummus with celery, carrots, cucumbers
⎫ Healthy vegan yogurt (coconut is available) with fresh fruit and nuts
⎫ Baked apples with cinnamon
⎫ Carrot sticks with hummas
⎫ Fruit sticks or fruit kabobs
⎫ Organic !!!Corn on the cob only
⎫ Mini pizzas (spelt pita dough topped with tomato sauce, vegetables, and Daiya vegan cheese)
⎫ Cookies made with honey, maple syrup, or coconut nectar, vegan truffles
⎫ Smoothies (vegetable or fruit smoothie),
⎫ Organic home made carrot and apple juice or green juice
⎫ Fruit freezes (fruit, ice, and a dab of honey, mixed in a blender)
⎫ Homemade applesauce and nuts
⎫ Almond butter on small slices of fruit
⎫ Hummus and raw crackers ( you may get them Health Food Stores0
⎫ Dry fruits, raisins, cranberries, black currents,
⎫ Nuts : almonds, pecans, brazil, walnuts pistachio- all raw and previously soaked.

 

Download Children’s health workbook

Articles

Biomeridian Health Assessment test

August 7, 2016

TESTING YOUR ORGANS WITH BIOENERGETIC HEALTH ASSESSMENT TEST.

What is Bioenergetic Health Assessment Test?

Bioenergetic Health Assessment Test is also called electrodermal screening. Discovered and developed by Dr. Voll, a German physician in the early 1940’s. It is a professional computerized health testing system that allows to conduct an interview with the body. The electrodermal system I use at Zawada Health is called MSAS Professional. The MSAS reads a galvanic skin response through the Chinese acupuncture meridian points located on the hands and feet. These points are more electrically conductive than other points in the surrounding tissues. The meridian theory is the study of physiological functions and changes along these energetic pathways and the related organs located on these pathways and it is a guiding principle for clinical practice of Acupuncture in Traditional Chinese Medicine. The electrodermal test provides a measurement of your individual energetic and organ profile. There are no needles or puncturing of the skin involved A low level electric stimulus is passed through the body while the client holds a brass handle in one hand. A reading is taken for each point and stored in the computer. The reading above 55 indicates an organ being stressed and working over it’s capacity. A reading below 45 signifies organ being weak and inefficient. The MSAS can also determine the body’s electrical reaction to many of the stress producing substances and influences of modern day living. We can use the test results to address certain imbalances and concerns by supporting and nourishing the affected organs through diet, lifestyle changes, proper supplementation and physical therapies, such as: Acupuncture, Bowen Therapy and other modalities. An individualized program for each person can be developed.

Accurate and professional interpretation of the test results are offered after the test is completed and an individualized program for each person can be developed. This test is not intended to diagnose or treat diseases, but rather serves as a guideline to develop comprehensive, individualized program. The awareness of your present condition will enable you to become increasingly involved with your health and get more in tune with your body.

When the body is not properly nourished and is unable to eliminate waste it starts to become inflamed , painful, feeling heavy and generally unwell. Dietary changes and removal of food irritants that imbalance your organs are the main focus in treating chronic conditions after being tested with Biomeridian Health Assessment Test. It is evident to health care practitioners that many or rather most chronic conditions are related to improper or incomplete digestion and elimination caused by food intolerances.

The purpose of Bioenergetic testing is not to diagnose, but rather assess a profile of your present condition. The test results and the results of nutritional analysis serve as a guideline to develop an individual program that will enable you to become increasingly involved with your health and in the process of doing so become vital again..

It is not how long you live, but how well you feel during your life.

Articles

Adrenal Fatigue and Ashwaganda Herb

August 7, 2016

Adrenal Fatigue and Ashwaganda Herb-a powerful rejuvenating tonic.
By Dr. Bernadette Janczak, ND

My favourite herb to use in my practice is Ashwaganda. It is an “adaptogenic” herb that means being able to improve ability to withstand stress.
Stress is a very common cause of acute and chronic ailments from anxiety attacks to tiredness and joint or muscle pain. The stress is always there and we can’t really run away from it, but we can support our adrenal glands with herbs like Ashwaganda to minimize the negative effects of it on our body.

Ashwaganda is sometimes called “Indian Ginseng”, as the uses of both herbs are very similar, only Ashwaganda is much milder and less stimulating. Botanically, Ashwaganda and Ginseng are completely different.
Ashwaganda can be used as a rejuvenating tonic after debilitating diseases, because it is the most nourishing super food. It improves the body’s physical energy, strengthens the immune system to prevent colds, flu’s and even more serious infections.
Although, Ashwaganda is improving adrenal function and increases energy, it doesn’t prevent us from sleeping. Being supported by Ashwaganda, the body adopts to daily stresses preventing weakening of such an important organ like Adrenal gland. It actually helps the body to relax and fall asleep, therefore it is used for Insomnia.

Other benefits of Ashwaganda are: reduction of cholesterol, increase of Hemoglobin, enhancement of fertility and sexual function for both women and men.

DOSAGE:
Use the organic powder form of Ashwaganda-one teaspoon one to two times daily in hot water, shakes or almond milk.
It also come in a form of tea. Use 1 tsp of Ashwaganda tea to one cup boiling water. Steep for 7-10 minutes. Just sit and relax with your daily dose of this wonderful drink.

SAFETY:
Ashwaganda is very safe if taken as prescribed by your ND. It has mild sedative effects, so a little caution if you are taking prescription drugs-sedatives, as it may potentiate its effects.