Frozen Summer Treats

Frozen Treats

Let's be honest, there are few things better than enjoying a frozen treat on a hot summer day! Though popsicles are often touted as a 'healthy' treat since they are low in calories, they aren't exactly the ideal treat they are made out to be. Commercially made popsicles have many less than desirable ingredients such as:

• High Fructose Corn Syrup/Corn Syrup: Often the main ingredient, talk about HFCS has been everywhere in recent years. Corn syrup provides absolutely not nutritional value, it is just sugar. In addition, fructose is metabolized in the body differently than glucose. Fructose is metabolized by the liver so often won't raise blood sugar levels as much as glucose but can affect cholesterol and triglyceride levels and deposit as fat. Corn byproducts such as syrup are often sourced from GMO crops and corn is a major allergen.
• Artificial Colours: Read food dyes. These are found in many, if not almost all, processed foods, but did you know they are usually derived from petroleum by-products or coal tar? Sound appetizing? They have also been linked to behaviour issues in children. You can read a bit more about food colouring here.
• Natural and Artificial Flavours: "Flavours are complex mixtures that sometimes comprise more than 100 chemicals. In addition to flavours themselves, these mixtures contain chemicals that have other functions. Solvents, emulsifiers, flavour modifiers and preservatives often make up 80-90% of the mixture. The main difference between a natural and artificial flavour is the origin of the flavour chemicals. Natural flavours must be derived from plant or animal material. Artificial flavours are synthesized in the lab. The actual chemicals in theses two kinds of flavours may be exactly the same: the chemical structures of the individual molecules may be indistinguishable.- EWG.org " Yum??
• Sugar, Sugar: Popsicles provide little more than sugar. Sure, some have added Vitamin C supplemented in, but aside from that they provide zero protein, zero fat and zero nutrition.

That doesn't mean you have to miss out on the frozen treat fun. There are many super easy ways to make your own. Not only do you get to control what goes into them, you also get to control what doesn't. Check out some quick and easy homemade 'popsicle' ideas below. Summer might be winding down, but the weather is still on our side! Make the most of the final weekends with homemade frozen treats. 

Banana Dipped Popsicle

Simply cut a banana in half, insert skewer or popsicle stick. Dip in melt dark chocolate, sprinkle with your choice of toppings and freeze flat on parchment paper!

(Left to Right - Orange Lime shavings, Raspberry Coconut, Dried Pineapple, Orange Cashew and Raspberry Lime) 

Beautiful Dragon Fruit

 Dragon fruit can be found in your super market's exotic section and worth a try. It is refreshing and delicious. Pick up a dragon fruit, cut it in half, cover and freeze. Once it is semi frozen you can take it out and use an ice cream scoop to dig out some of the fruit. Top with some fresh berries and orange zest and you have a 'wow' dessert. 

Watermelon Strawberry Lime Slushi

Toss 4 cups of chopped watermelon, 2 cups of frozen strawberries, 1 lime juiced and a handful of mint in to a blender. Blend until smooth, pour into a container and freeze until desired slushi consistency is reached. You can also pre freeze the fruit to skip the after freezing step.

Cheers!

Super Simple Popsicles

Blend any fruit you like and freeze in popsicle moulds to make a quick, easy and basic popsicle.

Some variations could include: Mixed berries; Strawberries and Kiwi; Watermelon and berries (as shown above); Coconut milk and Pineapple (Pina Colada); etc.

Add in some banana or avocado to make it extra creamy and more 'creamsicle-like'.

Like it more like a standard popsicle? Add some extra liquid like water or unsweetened coconut or almond milk.

The possibilities are endless!

And don't forget, Enjoy!

~The Coach House Team~

The 12 Days of Christmas Recap

And that's a wrap! 

We hope you've enjoyed our healthy, local gift guide as much as we enjoyed putting it together. It's amazing how many great little shops and local products there are right here in KW. I know my holiday shopping list shifted after checking out these shops for photos. Did you know Distinctly Tea has hot chocolate mix made with granulated honey and not corn syrup based? I searched everywhere for this last year and could not find it! I am currently on week two of my Sustainable Market order and loving it. And I will be checking out Wordsworth Books this week to pick up my children's Christmas books. 

Just incase you missed a day, we have recapped each day below. If you haven't had a chance to check out some of these shops before, now's the time! You won't regret it.

On The First Day Of Christmas: The Coach House Therapeutic Centre

                     

Our clinic, The Coach House Therapeutic Centre, offers gift cards that can be redeemed towards massage therapy, physiotherapy, naturopathic medicine and chiropractic care. If you haven't checked out our beautiful facility now is the time! Give the gift of health this season with a gift certificate to your favourite health care clinic!

Visit The Coach House Therapeutic Centre Website to learn more about our team, services and facilities.

The Coach House Therapeutic Centre
150 King Street South Unit G, Waterloo, ON N2J 1P6

On The Second Day Of Christmas: Gifted

Gifted is a beautiful boutique shop in Uptown Waterloo that is like walking into an Etsy store. They have a huge selection of unique gift ideas- many of which are handmade by local artisans- it's hard not to find something for everyone. Gift the gift of handmade, local, artisan treats.

Check out Gifted's Website to learn more.

Gifted
181 Park Street, Waterloo, ON N2L 1Y7

On The Third Day Of Christmas: Words Worth Books

Wordsworth Books is located in Uptown Waterloo and has a wonderful selection of quality books- from children's to adult's- and magazines, and actually specialize in hard to find books. They also carry a selection of adult colouring books and supplies. If you haven't popped in to Wordsworth before, now is the time! Give the gift of stress reduction this holiday season!

Words Worth Books Website

Words Worth Books
96 King St S, Waterloo, ON N2J 1P5

On The Fourth Day Of Christmas: Fearless Heart Yoga Studio

Fearless Heart Yoga offers an array of yoga classes that suit any fitness or experience level including specialty classes such as Prenatal, Mom and Baby, Kids, Sports and more. With amazing instructors and a beautiful facility this is definitely an Uptown location to check out- they are even hosting an Open House on Saturday, December 3rd from 3pm-6pm at their studio above Seven Shores Cafe. Give the gift of fitness.

Fearless Heart Yoga Website

Fearless Heart Yoga

10 Regina St N #3, Waterloo, ON N2J 2Z8

On The Fifth Day Of Christmas: The Truth Beauty Company

Truth Beauty Company is located in Uptown Waterloo and focuses on all natural, chemical free skin care, person care products and makeup. Carrying lines for everyone- men, women and children/babies, Truth Beauty Company carries a wide selection of amazing brands and products many of which are Canadian made. Give the gift of natural beauty.

The Truth beauty Company Website

The Truth Beauty Company
Lower level, 46 King Street North, Waterloo, ON N2J 2W8

On The Sixth Day Of Christmas: Cocoon Apothecary

Cocoon Apothecary is definitely a Coach House staff favourite. This amazing skin care line is super luxurious, completely chemical free, organic, eco-friendly and artisan made in small batches right here in KW. Though the Coach House carries a small selection of Cocoon's products, their main location (and site of their production) is well worth the visit. (There will also be a Holiday Shopping Party happening on November 26th from 11am-5pm with a few pop up shops). Boasting both a women's and a men's line, their products are perfect for anyone, and because they are chemical free, safe for young ones as well. Give the gift of chemical free skin care this holiday season and check out Cocoon Apothecary.

Cocoon Apothecary Website


Cocoon Apothecary
72 St Leger Street, Kitchener, ON N2H 6R4

On The Seventh Day Of Christmas: Distinctly Tea

Distinctly tea is beautiful store located in the Bauer Marketplace and carries a huge selection of both delicious teas, Matcha powder, hot chocolates, local handmade pottery, imported chocolate and loose leaf herbs. Check out Distinctly Tea and give the gift of a warm 'cuppa' this holiday season.

Distinctly Tea Website

Distinctly Tea
187 King St S, Waterloo, ON N2J 1R1

On The Eighth Day Of Christmas: Death Valley's Little Brother

Did you know coffee is the biggest source of antioxidants in the North American diet? However, nutrient value begins to decrease after roasting which is why freshly roasted is ideal. Enter Smile Tiger Coffee Roasters and Death Valley's Little Brother which offer freshly roasted coffee right here in KW! Give the gift of a cup of happiness (and health) this holiday season!

Death Valley's Little Brother Website
Smile Tiger Coffee Website

Death Valley's Little Brother
84 King St N, Waterloo, ON N2J 2X4

Smile Tiger Coffee
100 Ahrens St W, Kitchener, ON N2H 4C3

On The Ninth Day Of Christmas: Relish 

Relish Cooking Studio in Uptown Waterloo offers a great selection of cooking classes with various instructors in a fun group environment. But it's not just cooking classes, Relish has an amazing selection of healthy cookware and kitchen gear including Le Creuset and cast iron pans. Give the gift of healthy cooking this holiday season.

Relish Website

Relish Cooking Studio
56 Regina St N, Waterloo, ON N2J 3A3

On The Tenth Day Of Christmas: The Sustainable Market

 

Did you know that in fruits and vegetables grown in North America can spend up to 5 days in transit before arriving at a distribution centre? If grown outside of the country it can be up to several weeks? All the while losing nutritional value like vitamins and minerals. Local produce is always the way to go. The Sustainable Market is an online farmers market focusing on local, chemical free and non-GMO farms that use sustainable farming practices. But it's not just produce, they also offer ordering from local bakeries like Golden Hearth and local coffee from Smile Tiger as well as dairy, meats and pantry items. They will also be holding their Holiday Market from November 25th until December 16th with some amazing local artisans- check out their website for more info! Give the gift of healthy eating this holiday season with a gift certificate to The Sustainable Market.

The Sustainable Market Website

On The Eleventh Day Of Christmas: Fenigo

                                                                        Did you know often times BPA-free plastic actually leaches more endocrine disrupting chemicals then BPA containing plastic. Every time it is heated and cooled (think left in a car, put in the dishwasher, etc) more chemicals are released into the food or beverages it's containing. Fenigo offers an amazing selection of everything you need to go plastic (and litter) free! From mugs to water bottles, straws to utensils and even storage and lunch containers, you will find it at this little gem of a shop! Give the gift of chemical free this holiday season.

Fenigo Website

Fenigo
105 Lexington Rd, Waterloo, ON N2J 4R7

On The Twelfth Day Of Christmas: Ambrosia Pastry Co.

Let's be real, it wouldn't be the holidays without...Chocolate! Ambrosia Pastry co. in KW makes small batch, handmade, craft bean to bar chocolate completely from start to finish. Ambrosia sources Fair Trade Organic cacao beans from around the globe and choose the best roasting methods and percentages of cacao to highlight the beans characteristics. Need more reason to try these bars? A bar of dark chocolate with 70-85% cacao contains high amounts of fibre, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, selenium and antioxidants. Just remember to enjoy in moderation and give Ambrosia a visit. This holiday give the gift of a tasty treat!

Ambrosia Pastry Co. Website

Ambrosia Pastry Co.
150 Roger St, Waterloo, ON N2J 1A9

Happy holiday shopping!!!

~The Coach House Team~

BBQ'n In Style

BBQ'n In Style

Its easy to resort back to the same old comfortable routine of hot dogs or hamburgers when it comes to BBQ dinners. But its time to put that habit behind you! We have complied some easy, delicious and healthy recipes for you to try and really impress your guests at your next backyard BBQ. 

Mains

Black Garlic Salmon

                                                                                                                                                                                                                                          

Black garlic is a type of "caramelized" garlic first used as a food ingredient in Asian cuisine. It is made by heating whole bulbs of garlic over the course of several weeks, a process that results in black cloves. The taste is sweet with hints of balsamic vinegar and has become a sought-after ingredient used in high-end cuisine. Ref. wikipedia

You can find black garlic at Vincenzo's in the produce section. Trust me, you will want to add this to the salmon. It will make all the difference in taste. 

Heat BBQ to 400 F. 


Ingredients

• wild caught skin on salmon fillet

• 3 cloves of black garlic 

• 1 TBS of fresh ginger

• 3 TBS tamari sauce 

• 2 TBS honey 

• 1 TSP sesame seed oil 

• peel garlic cloves and place into the blender, add tamari, honey and sesame seed oil and blend

• place sauce in a cast iron skillet (if you are cooking it on the BBQ) and place salmon skin side down in the cast iron pan. 

Directions

Once salmon is cooked to desired colouring, internal temperature approximately 145 F, remove from BBQ and let rest. 

Wait approximately 3-5 minutes and serve your fish. 

Stuffed Pork Tenderloin

Nothing pairs better with pork than fruits. This recipe may require an extra step of two but nothing too strenuous and the results are amazing. We made this on the BBQ for an evening with friends and they agreed it was fantastic! The sauce is optional as some of us had it and some didn't and everyone enjoyed the meal. 

Ingredients 

Roast

• 1 TBS coconut oil
• 2 cups chopped apples (we used gala but any will do depending on taste preference)
• 1 medium shallot 
• 1 TBS fresh thyme chopped 
• 1/2 TSP ground black pepper
• 1/8 TSP ground nutmeg
• 1/2 dried apricots roughly chopped
• 1/4 cup chopped walnuts or pecans 
• 1 cup Stock Exchange or homemade chicken bone broth
• 1 3lb boneless organic butterfly pork loin 

Sauce

• 2 TBS apple cider 
• 2 TBS brandy
• 1 TSP Dijon mustard 

Direction  

For stuffing:
In a large skillet heat coconut oil over medium heat. Once melted add apples, shallot, thyme, half the pepper and nutmeg and cook until fragrant and the apples have softened.          
Stir in apricots, nuts and 1 TBS bone broth and cook uncovered for about a minute.
Once apricots have softened remove from heat and set aside to cool.

For the roast:
Heat BBQ to 350 F

If you didn't ask your butcher for a butterfly roast then you have a little more work to do to prepare it, so I hope its butterflied.

With your butterflied pork loin spread out on a clean surface, spread the stuffing over the entire roast. Starting at one end start to roll the roast. You may need an extra set of hands to have someone hold the rolled roast and another to wrap string around it and tie tight to hold it together.

Carefully bring your wrapped rolled roast out the the BBQ and place on bottom rack to sear.

Check your roast in approximately everyone 5 min to turn until all the sides are nice and golden brown. Once complete move the roast to the top rack and continue to let it cook.

Your total cook time is approximately 1 hour  - 1.5 hours, you want the internal temperature of the roast to register at 145F. Once this occurs remove the roast form the BBQ and let rest, that means leave it alone and don't cut it, for 5 minute.

For the sauce:

While you wait for your delicious pork roast to cook you better start on the brandy sauce.
Using a sauce pan over medium-high heat add the remaining bone broth and apple cider, if you cooked your pork on a pan or baking sheet you can add some of the dripping to the sauce for added 'wow'.
Bring the contents to a boil, for about 4 minutes or until the sauce has reduced by 1/3. Stir in brandy and Dijon mustard. If needed, season with additional pepper.
Serve sauce with pork roast.

Recipe courtesy of 'The Real Paleo Diet Cookbook'                                     

Sides

Melon, Cucumber and Mint Salad

Easy sides are key for backyard entertaining. No cook, minimal mess and easy to make! This salad encompasses all of those requirements and takes a new spin on the typical salads found at BBQs. Remember we are striving for different recipes that have that wow factors ;) 

Ingredients 

• 1 small honeydew melon sliced or cubed
• 1 cucumber sliced 
• 1/3 cup of finely chopped red onion 
• 3 tablespoons of chopped fresh mint
• 2 oz of Greek feta cheese (optional)
• Place in a bowl 

Dressing

• 2 TBS lemon juice 
• 1/4 cup extra- virgin olive oil
• 1 TSP honey
• pinch of salt
• black pepper to taste
• Place all ingredients in a small mason jar and shake to stir

Sprinkle dressing into the bowl of salad ingredients, toss and enjoy

Recipe Curtesy of Bakers Royale

Roasted Vegetable Side

If you are looking for a warm side to go with any main dish option then a one pan mixed BBQ vegetables dish is a good way to go. We chopped things so its a chunky side but you can chop finer if you would like. The recipe came from The Real Paleo Diet Cookbook but with more vegetables and twists.

Ingredients

• 4 medium carrots chopped
• 1 Spanish onion (or any onion you prefer) chopped
• 1 cup of brussel sprouts halved  
• 2 zucchini chopped
• 2 cloves of garlic (minced)
• 1 lemon sliced
• 3 tbs coconut oil 
• 1/2 TSP black pepper 
• 1 TSP fresh thyme 
• 3/4 cup of white wine
• 2 TBS finely snipped fresh parsley (final topping)
• 2 TSP finely shredded lemon peel (final topping)
• 2 TBS freshly snipped fennel fronds (final topping)

Directions

Heat BBQ to 350F

Using a BBQ safe or cast iron dish, add coconut oil, garlic, carrots, brussel sprouts, zucchini, and lemon slices. 

Sprinkle with pepper, fresh thyme and white wine to dish.

Place dish on the BBQ covered with foil. 

Roast the vegetables for about 15 min covered. Uncover the vegetables, mix and test them with a fork. You want the fork easily pierces the vegetables but you do not want the vegetables to be mushy. Depends on the thickness of the vegetables you chopped with depend on the remaining uncovered cooking time. If they are nearly done you want to uncover them for 5-10 minutes so some of the moisture evaporates. Longer if your vegetables are still hard. 

Once done, remove from heat and sprinkle on the fresh snipped parsley, fennel fronds and lemon peel. Mix together and serve. 

Dessert

Chocolate Chip Raspberry Shortbread

This recipe was recently posted on PaleOMG and OMG is it ever good! Though it calls for coconut cream from a can of coconut milk (let it settle, or put it in the fridge so the milk and cream separate), my favourite coconut milk, Aroy-D doesn't really separate. This is because it doesn't contain any thickeners- the reason it's my favourite. However, they do make a canned coconut cream that can be used in this recipe with no extra effort. I didn't have this on hand so just used about half a can of Aroy-D coconut milk and it turned out great any ways!

Ingredients
Crust:

• 1 1/2 cup almond flour
• 1/4 cup + 1 tbsp coconut flour
• 1/4 cup +1 tbsp tapioca flour
• 1/2 tsp baking soda
• 4 tbsp butter (original calls for ghee, I used butter, coconut oil will likely work as well)
• 4 tbsp maple syrup (honey should work also)

Chocolate Layer

• 1 cup chocolate chips (use Enjoy Life for paleo, allergen free)
• 1/2-1 cup Aroy-D Coconut Cream
• 1/2 tsp vanilla extract

Toppings

• 2/3 cup fresh raspberries
• 1/3 cup chocolate chips

Instructions

Crust: Preheat oven to 325F and line an 8x8 baking sheet with parchment paper. Mix all

crust ingredients into a food processor and process until combined and forms a ball. Spread dough into baking sheet and poke holes with a fork throughout so it doesn't bubble up. Bake for 17-20 min (depending on oven). Let cool for 10-15 minutes.

Chocolate layer: Melt chocolate chips over a double boiler or low heat. Let cool for 5 minutes. Mix in coconut cream and vanilla. (If it's not mixing in well, you can add it back to the heat to make sure it's smooth). Pour over the crust and sprinkle with remaining chocolate chips and raspberries.

Once assembled, place in fridge for at least 1 hour (or overnight) to set.

Note: For purchasing, the flours were purchased at Bulk Barn and the best selection of coconut milks and creams is Freshco.

Happy Barbecuing from The Coach House Team!!

Interested in looking younger and more radiant without having to do anything too invasive or toxic?

Cosmetic Acupuncture

Cosmetic acupuncture is an effective way to help remove facial lines and wrinkles from the face. The process involves inserting tiny, thin needles into precise facial spots to stimulate facial muscles and reduce lines. This is a painless procedure that protects the integrity of the skin. The needles simulate collagen production along with increase circulation to the area, thus a glowing complexion. 

A 1996 report in the International Journal of Clinical Acupuncture reported that among 300 cases treated in China with cosmetic facial acupuncture, 90% had marked effects with one course of treatment. Effects included: improvement in skin texture and colouring, increased elasticity, reduction of wrinkles and overall rejuvenation, not merely confined to the face.

Dr. Jessica Gurske will assess your skin and come up with an individualized treatment plan to best suit your needs and goals. The course of the treatment can consist of 10-12 sessions done once a week to attain the optimal results. You may notice differences after one or two session, but typically the effects are noticed after 5-6 sessions. After the initial course of treatment, maintenance should be done once every 6 weeks, depending on the individual. 


What can cosmetic acupuncture help with? 

• Help to minimize or eliminate fine lines and wrinkles
• Help to eliminate dark circles 'bags under your eyes'
• Improve facial complexion 
• Help reduce double chin
• Tighten pores
• Gives radiance and glow to complexion 
• Reduces frown lines
• Improves muscle tone
• Can be helpful in treatment of chronic skin conditions such as, psoriasis, eczema and acne

Are there any risks?

This is a low risk procedure, similar risks are associate with acupuncture but you will be individually assessed prior to treatment. Small bruising is a possibility, temporary soreness and minor bleeding may occur with removal of the needles. 

Ensure you are seeking treatment from a Naturopathic Doctor with training in cosmetic acupuncture to ensure the risks are minimal or none. 

What would I expect during a treatment session?

It is recommended you show up 5 minutes prior to your appointment so you can remove your make up with our complimentary face washing station. Dr. Jessica will begin treatment with you lying down and listening to some relaxation music. To complete the treatment a natural cold pressed rose hip oil will be placed on your skin. This serum is high in carotenes, vitamin A and essential fatty acids to protect and restore the skin. 

Remember your skin is a reflection of the body's internal health, so a full initial ND visit is highly recommended to address all aspects of health and maximize results.

It is time for you to take care of yourself. Book Now with Dr. Jessica Gurske. 

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.