by Dr. Talia Marcheggiani, ND | Mar 7, 2012 | Art, Asian Medicine, Balance, Colour, Cooking, Diet, Food, Gluten Free, Nutrition, Recipes
I love guacamole. The smooth, slightly bitter taste of fresh avocado, cut with the sour, clean taste of lemon, the pure pungency of raw garlic (I love garlic, especially raw), the sweetness of tomato, all rounded out with a hint of salt.
Guacamole, combined with some rice crackers, carrot sticks or healthy whole grain chips, is the perfect snack to lubricate a humorous, hand-waving, mid-afternoon conversation around the kitchen table. It combines the 6 Ayurvedic tastes, making a balanced, nurturing snack to help foster communication and familial bonding.
Guacamole marks the beginnings of my dabbling in “Whole Foodism”, which began sluggishly before starting naturopathic school. In guac, each ingredient is whole, fresh and eaten raw, their ripe flavours mingling in the perfect taste bud-stimulating combination. I remember a stiflingly hot afternoon, too hot to cook, sitting on the front veranda of my Cartagena, Colombia apartment, eating a cooling, soothingly filling guacamole snack. It sure beat rice and beans…
This snack represents what health food should be: fresh, simple and a natural mingle of flavours. Nature’s chemistry comes together to entertain, nurture and fuel. Ingredients are measured imprecisely, variably, depending on the size of the fruits in season, leaving each batch with a subtly different blend of flavours. What could be more perfect than that?
The shear simplistic beauty of this snack became an inspiration for a quick, loosely painted rendition using acrylic, thickly and freely applied, on canvass board, created in my aunt’s Calgary home.
Perfect Guacamole:
2 ripe avocados: peel, mush and leave in one of the pits
juice from one fresh lemon
2 cloves of minced, raw garlic
1 tomato, cut into small pieces
1 pinch of salt
Mix well, dip rice crackers, chips or raw vegetables
Even Nonna loves it!
by Dr. Talia Marcheggiani, ND | Mar 2, 2012 | Asian Medicine, Ayurvedic Medicine, Balance, Colombia, Cooking, Diet, Digestion, Food, Healing Stories, Nutrition, Recipes, South America, Teaching English as a Foreign Language, Travel, Travel Stories
Colombian food mainly consists of: white rice, a large portion of bland, unseasoned, tough meat, potatoes and a “salad” (which means one leaf of iceburg lettuce and a pale, sad tomato slice).
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by Dr. Talia Marcheggiani, ND | Feb 29, 2012 | Acupuncture, Asian Medicine, Digestion, Food, Nutrition, Recipes, Traditional Chinese Medicine
According to the Five Elements Theory of Traditional Chinese Medicine, as taught to us in ASM 202 by Dr. Kassam, the Spleen and Stomach belong to the Earth element and are both responsible for digestion (the transportation and transformation of food into energy, or Qi).
According to our professor, The Spleen transports Gu Qi (the Qi, or energy, derived from food intake) to the rest of the body. It nourishes muscles, limbs and the intellect by allowing us to think, study, focus, memorize and concentrate (hello, exam time!).
When the Spleen is out of balance, Spleen Qi or Yang Deficiency or even Dampness can manifest. In the Western medical model, dampness is best explained as weight gain, or obesity: fluid retention, fat gain, abdominal distension, lethargy and difficulty concentrating.
The Spleen hates cold and damp foods and environments. Eating fat, cold, damp and sweet foods can aggravate the Spleen and lead to dampness or other spleen pathologies. Think dairy, refined sugars, fried foods, starchy foods and raw foods. (Eating to the bottom of a tub of Ben and Jerry’s while watching your favourite romantic comedy may be good for the soul, but it’s horrible for the Spleen!)
So, how can we tonify the Spleen and prevent or reverse dampness (read: lose weight)?
First, we need to help the Spleen digest food by making it easier to extract the necessary nutrients from the food we eat and letting what we don’t need go to waste rather than storing it as fat.
We need to focus on the foods that aid digestion and minimize the foods that the Spleen doesn’t like; foods that make it harder for the Spleen to digest and, thereby, contribute to dampness.
While working to tonify the Spleen it is important to avoid raw foods. Digesting raw foods takes a lot of work and can be damaging to an already compromised Spleen. It is important to cook foods, use warming spices, which help to prevent dampness by warming the body, and to avoid cold, sweet foods.
Eating in silence is important as it helps us focus our energies on digestion, allowing the Spleen to function optimally. Dr. Kassam, tells us that in Chinese cafeterias, rather than hearing the chatter you would expect to hear in a “Western” cafeteria all you hear is dense silence, interrupted by the occasional slurping noise or clattering of spoons against soup bowls. As far as the Spleen is concerned, it is important to eat for the sole purpose of eating. This means avoiding conversation, reading, checking email or studying while eating.
Avoid irregular eating habits and ensure that you eat a proper, protein-rich breakfast. Being hungry in the morning and at regular meal times is a good sign that the Spleen is working properly. According to TCM, hunger is the sensation of the Spleen “asking” for food.
Consider supplementing with a probiotic. Creating a healthy balance of gut flora aids the Spleen with digestion by improving the terrain in which digestion occurs.
OK, so what should I eat?
It is important to focus on foods that are slowly cooked and served warm, such as soups and stews. When preparing meals, use seasonal vegetables, moderate portions of meat and warming spices (ginger, garlic, turmeric, cardamom, etc.).
Congee is an excellent dish for tonifying the Spleen, aiding in digestion and reversing dampness or Spleen dysfunction. It is easy to digest, very warming and nutritive. To make Congee:
1 cup of rice (brown, long-grain or bismati, according to your preference)
9 cups of water
As many large chunks of fresh ginger (1/4 inch thick) as you desire
Any vegetables you have (preferably seasonal): mushrooms, kale, spinach, carrots, celery, etc.
Chopped green onions
Optional: chicken or turkey breast pieces
Bring pot to a boil over medium-high heat. Cook on low for 2-3 hours, or until the soup has a creamy consistency. Remove from heat and keep warm. Makes 6 servings.
*This post is not meant to diagnose or treat any medical condition and does not replace the advice of a licensed naturopathic doctor or doctor of Traditional Chinese Medicine.
by Dr. Talia Marcheggiani, ND | Feb 20, 2012 | Cooking, Digestion, Food, Music, Nutrition, Recipes, Self-care, Tea
Now that the temperature is dropping, it is important to maintain agni, our digestive fire, in order to keep us energized, warm and free from colds and flu.
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by Dr. Talia Marcheggiani, ND | Feb 13, 2012 | Cooking, Diet, Food, Nutrition, Preventive Medicine, Recipes, Self-care, Student
Sometimes I wonder about the so-called “health food” that we encounter in health food restaurants like Fresh in Toronto. I mean, what exactly constitutes a health food?
Are fried onion rings healthy just because they were breaded with quinoa instead of corn batter? I am inclined to say no: fried onion rings, whether they are breaded with quinoa or corn, are still fried. Sometimes our good intentions fail when we prepare healthy foods in the same, unhealthy way as fast foods.
I think it was Meghan Telpner of “Making Love in the Kitchen” who said that a health food is a food that promotes health, not just a food that doesn’t cause disease. Does that mean that those with a fetish for salty, crispy snacks face a lifetime of deprivation? I assure you not! Allow me to present The Kale Chip: a salty, crunchy snack that will indeed make you healthier! As Dr. Phil R. says, “It’s like sunshine for your cells.” (Well, maybe not, but they’re still great for you!)
Kale is a dark, leafy green, full of flavenoids (potent anti-oxidants), vitamins, minerals and fibre. It can be cooked like spinach, used instead of lettuce in salads and, best of all, slowly baked into crispy, savoury chips, to satisfy your salty tooth!
How to make them:
The Kale
I buy a huge bundle of kale for $2.99 at Metro at Spadina and Bloor. This bundle is good for at least two batches of kale chips. Break up the kale leaves into chip-sized pieces, wash them thoroughly and drain out any excess water.
The Dressing
– 1 tbsp apple cider vinegar
– 1 tbsp tahini
– 1 tsp garlic powder
– pinch of salt
(if you find that the dressing isn’t enough to adequately cover the kale pieces, increase the amounts in the appropriate ratios to make more).
All good chips come with seasoning (come on, when was the last time you craved plain chips?). To make this health-promoting seasoning, add apple cider vinegar, tahini, garlic powder and salt together and mixed well to create a sauce. Then pour the sauce over the bowl of kale pieces and toss thoroughly to cover the kale evenly.
Next, spread the dressing-covered kale pieces onto a baking sheet and set your oven on its lowest temperature: in my case, 140 degrees.
Let the kale bake for 4 hours, turning the leaves over at the midway (2 hour) mark.
After 4 hours, take them out, let them cool and, in the morning, pack these little babies into a little container to take with you to work or class. For me, a 5-hour nutrition class goes by much more smoothly when I have a delicious, vitamin-packed snack to munch on!
by Dr. Talia Marcheggiani, ND | Feb 8, 2012 | Cooking, Dessert, Diet, Digestion, Gluten Free, Nutrition, Recipes
After reading and, therefore, being terrified by the book “Wheat Belly” by William Davis, MD, I decided to continue with my attempt to jump on the gluten-free bandwagon (or just run alongside it from time to time).
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by Dr. Talia Marcheggiani, ND | Feb 3, 2012 | Cooking, Digestion, Food, Nutrition, Recipes, Salad
When people picture “healthy food”, chances are high that the first food that comes to mind is salad, especially nutrient-rich spinach salad. According to Traditional Chinese Medicine, raw foods require more digestive “heat” to break down and, therefore, are not recommended in the winter, unless accompanied by warming spices, or soups and stews.
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by Dr. Talia Marcheggiani, ND | Jan 27, 2012 | Cooking, Diet, Digestion, Food, Nutrition, Recipes
One of my favourite dishes for the cold, sluggish winter season is this hearty and invigorating peanut soup. This delicious soup is easy to make and is better (and cheaper) than going to a Thai restaurant. I guarantee you’ll serve yourself a second bowl. Elimination or Paleo dieters can substitute the peanut butter for almond or cashew butter.
Speaking of peanuts, if you’re looking to stock up on ingredients for this recipe, don’t hesitate to buy them online.
Redskin peanuts, in particular, are perfect for making a rich, nutty soup base. Their earthy flavor brings an added depth to the dish, and I always find that keeping a bag of them in the pantry is a lifesaver when cravings hit.
Here’s how to make it:
Spicy Thai Peanut Soup
You need:
- 1 tbsp olive oil
- 2 medium onions, cut into large pieces
- 1 large green pepper, cut into large pieces
- 1 large red pepper, cut into large pieces
- 2 pieces of garlic (cut into fine pieces)
- 1 can whole tomatoes, cut into quarters, use the juices
- 10 cups chicken broth
- 1/2 tsp ground black pepper
- 1/2 tsp chili pepper flakes
- 3/4 cup uncooked quinoa
- 1/2 cup natural unsalted peanut butter
In a large soup pot, heat oil over medium-high. Sauté onions, bell peppers and garlic for about 5 minutes, or before the garlic and onion begins to brown. Reduce the heat to medium, add tomatoes and cook for 5 to 10 minutes. Pour in tomato juice and chicken broth, add black pepper and chili pepper flakes. Bring the pot to a boil over medium-high heat, add quinoa, then reduce heat to low. Simmer, partially covered, 45 minutes. Add peanut butter all at once, stirring until it melts. Bring soup to a simmer. Enjoy!
This recipe can also be made in slow cooker, while you’re at your work or place of study. Sauté the onion, bell peppers and garlic first, then add them to the slow cooker with the rest of the ingredients, except the peanut butter, and set to LOW. When you arrive home at the end of your day, add the peanut butter, and serve!
This is an adaptation of a recipe from: http://www.epicurious.com/recipes/food/views/Peanut-Soup-232423#ixzz1jXmC7TnH
by Dr. Talia Marcheggiani, ND | Jan 23, 2012 | Cooking, Diet, Food, Nutrition, Recipes, Supplements
At my school, The Canadian College of Naturopathic Medicine, smoothie breakfasts are very vogue. I personally haven’t fallen to the tradition, preferring to start my day with something more substantial and warm, like steel cut oats. However, after the 2012 Supplier Show at our school, I ended up with a few single-portion packets of protein powder. So, for one week, I decided to give smoothie breakfasts a try.
Here is a winning recipe I came up with:
Black and Green Chocolate Banana Smoothie
– 1 packet of chocolate protein powder by Cytomatrix (this is the product I happened to have a sample of, but you can choose your brand of preference)
– 1 ripe banana
– 1/2 cup of blackberries
– 1 cup of almond milk (unsweetened)
– 1/2 cup of water
– 1 tbsp of chlorophyll (can be replaced with 1/2 cup of raw spinach, kale leaves or any other green of choice)
Blend all ingredients together until smooth and enjoy!
The smoothie came out thick, dark and delicious! I usually have breakfast around 6:30am in order to begin my morning commute to CCNM. As a result, I end up feeling hungry around 10am, even with a substantial breakfast of steel cut oatmeal. However, this smoothie got me through my morning acupuncture and pharmacology classes without so much as a hunger pang. It’s also a fast, easy and delicious way to increase fruit and vegetable intake in the morning.
After this week-long experiment I’ll definitely be making more protein and antioxidant-rich smoothies to get me through my mornings!
by Dr. Talia Marcheggiani, ND | Jan 19, 2012 | Cooking, Diet, Digestion, Family, Food, Recipes
Since beginning classes at CCNM, I’ve entered into a three-way conflict between knowing I shouldn’t eat gluten, knowing I love all things gluten and, well, my Italian grandmother, Nonna.
As most of you know, I live with Nonna and Nonna is not impressed with the evolving disdain the rest of the world is beginning to hold for her pasta, even if it is GMO-modified. In her 84 years of life, I think she’d be hard pressed to think of a day she spent away from gluten. Nonetheless, we’ve been experimenting with some variations of rice pasta and recently I’ve been trying with spaghetti squash pasta.
Although you’ll never fool an Italian with spaghetti squash, it does look surprisingly like spaghetti and produces some of that same, soft, pleasant mouth-feel that pasta gives us. One cup boosts only 42 calories (compared to around 200 for a cup of pasta) and carries with it far more vitamins and minerals than any type of pasta (no matter how delicious) could ever hope to. Nevertheless, I decided to feed Squash Pasta to a true Italian (Nonna) and see if it passed the test.
How to make it:
I bought one whole spaghetti squash from Fiesta Farms, sliced it in half, removed the seeds with a spoon, sprinkled a tiny amount of olive oil on its face and put it face down on a cooking sheet. 
Set the oven to 375 degrees and wait 40 minutes.
Take the squash out and let cool. Then I scraped off all the insides (everything but the rind) into a bowl.
Add your favourite Italian sugo, or pasta sauce (more on that in another post), and serve with Insalata Della Nonna (radicchio, fennel, red pepper and lettuce, topped with extra virgin olive oil and homemade apple cider vinegar) e buono!
The verdict? Nonna decided to make her wheat pasta on the side, just in case. She kept calling the spaghetti squash zucca (her word for zucchini). She said “Chi mangia zucca e beve l’acqua, alza la gamba e la zucca scappa,” (He who eats zucchini and drinks water, lifts their leg and the zucchini escapes) meaning squash is water, not substantial, like, you guessed it, pasta! Ok, Nonna. She did say that she would never go so far as to make it herself, but she liked it. That’s food critic speak for “The most delicious thing I ever ate!” I award this recipe an Italian Pass!
