naturopathic menu
ContactYour visit Specific issues Naturopathic medicine Meet Suzanne Home
Suzanne Ho-Miecznikowski

Dr. Suzanne's Favourite Healthy Recipes

Suzanne is often sharing healthy and tasty recipes with clients. Here are some of her most shared recipes. Check back for new ones!

Nut Butter Overnight Oats

Healthy breakfast recipe - Nut Butter orvernight Oats

Recipe by minimalistbaker.com

Prep time - 5 minutes Total time - 6 hours 5 minutes

EASY nut butter overnight oats made with just 5 ingredients and 5 minutes of prep time. Naturally sweetened, vegan, gluten free and so delicious.

Serves: 1

INGREDIENTS

OATS
1/2 cup (120 ml) unsweetened plain almond milk
3/4 Tbsp ( 9 g) chia seeds
2 Tbsp (32 g) natural salted almond (or cashew) butter (creamy or crunchy)
1 Tbsp (15 ml) maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste), optional
1/2 cup (45 g) gluten free rolled oats

TOPPINGS
Sliced banana, strawberries or raspberries
Ground flaxseed or additional chia seed
Granola

INSTRUCTIONS
To a mason jar or small bowl, add almond milk, chia seeds, nut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The nut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of nut butter to enjoy the next day).
Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours).

The next day, open and enjoy as is, or garnish with desired toppings (see options above).

Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.

NUTRITIONAL INFO per serving size: Calories : 454 Fat 23.9 g
Carbohydrates 50.9 g Sugar 14.9 g Fibre 12 g Protein 14.6 g

 


 

 




Mini Turkey Meat Loaves With Herbed Potatoes

Healthy Breakfast: Mini Meatloves

Make weeknight dinners fun (for adults and kids) with these veggie-packed, tomato sauce–topped mini meat loaves. Cooking your potatoes on the stove top with the help of a little steam gets dinner on the table more quickly. Steamed green beans make a nice veggie side dish.

By Irene Fong and The Test Kitchen
Source: Canadian Living Magazine: March 2014

Prep time - 20 minutes
Total time - 30 minutes
Portion size - 4 servings

Ingredients
1 tbsp (15 mL) olive oil
1 sweet red pepper, finely chopped
2 cloves garlic, minced
1 tbsp (15 mL) dried Italian herb seasoning
1/2 tsp (2 mL) each salt and pepper
2 cups (500 mL) chopped baby spinach
450 g lean ground turkey
1/2 cup (125 mL) quick-cooking (not instant) rolled oats
1/2 cup (125 mL) bottled strained tomatoes, (passata)
1 tbsp (15 mL) cider vinegar
2 tsp (10 mL) liquid honey
3 large red-skinned potatoes, scrubbed and cut in 1/2-inch (1 cm) chunks

Preparation

In small skillet, heat 1 tsp of the oil over medium heat; cook red pepper, garlic, half of the Italian seasoning, and a pinch each of the salt and pepper, stirring often, until red pepper is softened, about 4 minutes. Stir in spinach; cook until wilted and no liquid remains, about 2 minutes. Transfer to bowl; let cool slightly.

Mix turkey and oats into pepper mixture; roll into eight balls; place one each in wells of nonstick muffin pan.

Stir together strained tomatoes, vinegar and honey; spoon over meat loaves. Bake in 400 F (200 C) oven until instant-read thermometer inserted into several reads 165 F (74 C), about 12 minutes. Broil until sauce on top thickens, about 2 minutes.

Meanwhile, in nonstick skillet, heat remaining oil over medium-high heat; cook potatoes, and remaining Italian seasoning, salt and pepper, stirring, until potatoes are lightly browned, about 5 minutes. Add 1/2 cup water; reduce heat, cover and simmer until no liquid remains and potatoes are almost tender, about 5 minutes. Uncover and cook, stirring, until potatoes are tender, about 5 minutes. Serve with meat loaves.

Nutritional Information per serving: about
cal 404
pro 26g
total fat 14g
sat. fat 3g
carb 44g
dietary fibre 5g
sugar 8g
chol 89mg
sodium 474mg
potassium 1,219mg

 


 

Breakfast sushi with nori

Healthy Meal - Breakfast Sushi Recipe

From the website: http://www.sarahramsden.com/breakfast-sushi/

Ingredients
5 organic pastured eggs
4 nori sheets (I like Main Coast Sea Vegetables)
25g smoked salmon
1 ½ avocados, sliced
1 cup spinach
1 tbsp fresh dill, chopped
1 tbsp organic grass-fed ghee or coconut oil
1 glass of water
Coconut Aminos

Preparation
• Scramble the eggs in the ghee (or coconut oil) over medium heat, then let them cool.
• Lay out a square of plastic wrap that is just larger than your nori sheets.
• Lay a nori sheet over top, and evenly spoon on a quarter of the scrambled eggs as shown above.
• Layer over a slice of smoked salmon, covering the scrambled eggs.
• Sprinkle with fresh dill, and further layer avocado slices and spinach leaves.
• Carefully take the end of the nori and roll it over the ingredients using the plastic wrap or bamboo mat to help you.
• Continue rolling, and when you need to seal the roll, run a line of water down the open edge with a damp finger, and “glue” it together.
• Using a freshly sharpened knife, slice the rolls into 2-3cm long pieces.
• Serve with Coconut Aminos, or just consume ravenously.

 

 


 

Mini Spinach and Feta Frittatas

Healthy breakfast recipe - Mini Spinach Frittata

Individual frittatas make a great grab-and-go breakfast. Reheat them in the microwave or, wrapped in foil, in the oven. To change it up during the week, sandwich a warmed frittata in a toasted English muffin.
By Rheanna Kish and The Test Kitchen.
Source: Canadian Living Magazine: October 2012

Ingredients
2 tbsp (30 mL) olive oil
2 green onions, thinly sliced (white and green parts separated)
10 oz (283 g) mushrooms, thinly sliced
1/4 tsp (1 mL) pepper
1 pinch salt
4 cups (1 L) lightly packed fresh spinach, chopped
8 eggs
1/3 cup (75 mL) milk
1/2 cup (125 mL) crumbled feta cheese

Preparation
In skillet, heat oil over medium-high heat; cook white parts of green onions, stirring, for 1 minute. Add mushrooms, pepper and salt; cook, stirring occasionally, until no liquid remains and mushrooms are light golden, about 6 minutes.

Stir in spinach; cook, stirring, until wilted, about 1 minute. Remove from heat; stir in green parts of green onions. Divide among 12 greased muffin cups; set aside.

In bowl, beat eggs with milk; divide egg mixture evenly among muffin cups. Sprinkle each with feta cheese.

Bake in 350 F (180 C) oven until edges are set, about 10 minutes. Broil until puffed and golden, about 2 minutes. Let cool in pan on rack for 4 minutes. Serve warm.

Make-ahead: Let cool; refrigerate in airtight container for up to 3 days. Or individually wrap in plastic wrap and freeze for up to 1 month. Reheat to serve.

Free Newsletter!
Want more information on alternative health topics plus some delicious healthy recipes? Sign up for Suzanne’s e-newsletter and you'll get this and more!
Alternative health e-newsletter
Book Now with Naturopath Suzanne Ho Miecznikowski
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Janine Dalton Marketing Toronto

240 Roncesvalles Avenue Tel: 416.993.5059
suzanne@westtorontonaturopath.com