RECIPE: Basil Salmon and Julienne Vegetables

Salmon is a super source of lean protein and vitamin B3, niacin. Niacin helps our bodies release energy from the foods we eat.


Prep Time: 20 minutes  |  Start to Finish: 25 minutes   |  4 servings  |

Nutritional facts: 1 serving:

Calories: 210    Fat: 7g     Cholesterol: 65mg    Sodium: 390mg    Carbohydrates: 12g     Protein: 23g


1 teaspoon olive

1 large onion

1 bell pepper

1 medium zucchini, cut into julienne (matchstick-size) strips

1 salmon fillet (1lb), cut into 4 pieces 2 tablespoons chopped fresh basil leaves

½ teaspoon sea salt

½ teaspoon black pepper

½ teaspoon lemon zest

¼ cup low sodium chicken broth


1. In a 12-inch skillet, add oil and heat over medium heat.  Add onions and bell peppers; cook 2 minutes stirring occasionally.  Stir in zucchini.

2. Place Salmon, skin side down, in skillet, pushing down into vegetables if necessary.  Sprinkle salmon and vegetables with basil, sea salt, lemon zest and pepper seasoning.  Pour broth over salmon and vegetables.

3. Reduce heat to medium-low; cover and cook 8 to 10 minutes or until salmon.

Hope You Enjoy This Wonderful, Delicious, Healthy Recipe!

5 Signs You May Be Gluten Intolerant

By Susan Janssens, BSc, ND

Sourced from Healthy Directions January/February 2014 Issue

Gluten intolerance resulting in celiac disease, first became known as a medical condition in the 1940’s.  Since then, it has become such a growing concern that our local food, bakery and even convenience stores are offering gluten-free products like never before.  People who do not have an actual problem with gluten are removing or reducing it from their diets hoping to lose weight and to enhance their health.  Gluten is a protein found in wheat, rye, triticale, and barley and is considered that culprit in causing damage to the small intestine with celiac disease.


Gluten intolerance is a broad term that is used for all types of allergies or sensitivity to gluten.  Dr. Alessio Fasano, director of the Center of Celiac Research at the University of Maryland published a report identifying gluten sensitivity as a valid health concern and part of a spectrum of disease that includes celiac.  There is a great variation in sensitivity to gluten and we now know that a person can have a “non-celiac” allergy to gluten that causes a number of health concerns.

The national institute of health indicates that 1 in 133 people in North America have celiac but only 1 in 4700 are diagnosed.  It is thought that potentially fifteen times that number have a “non-celiac” intolerance to gluten.  This would indicate that both gluten intolerances and celiac are underdiagnosed and a lot of people are unaware that eating gluten is the cause of their health problems.

Recent research by Joseph Murray, M.D., professor of medicine at the Mayo Clinic found that celiac disease is four times more common today than a half-century ago.  The question I ask is why?  Murray noted. “It more likely involves the wheat itself, which has undergone extensive hybridization as a crop and undergoes dramatic changes during processing that involves oxidizers, new methods of yeasting, and other chemical processes.  We have no idea what effect these changes may have on the immune system.”

An IgG or E medicated gluten allergy can be determined with a blood test, whereas a definitive diagnosis of celiac disease requires a biopsy.  The end result in either case is a reduction of the body’s ability to absorb protein, fat, carbohydrates, vitamins and minerals, which are necessary for good health.


  • Abdominal pain similar to irritable bowel syndrome
  • Fatigue
  • Headaches
  • Muscle or joint pain
  • Foggy mind

If you have a gluten sensitivity these symptoms improve or disappear after removing gluten from your diet.  So, an easy way to determine if you are intolerant to gluten, is to remove all gluten-containing foods for at least two weeks.  When you add gluten back, use something simple like a whole wheat pasta and see if your symptoms return over the next 48 hours.

Celiac disease and intolerance to gluten have no known cure, but can be effectively treated and controlled by dietary elimination of wheat, rye, barley, triticale, and processed foods that contain gluten.

RECIPE: Chicken and Dumplings

Nutritional facts: 1 serving:

Calories: 360    Fat: 14g     Cholesterol: 120mg    Sodium: 1390mg    Carbohydrates: 36g     Protein: 24g

Chicke and Dumplings


2 ½ cups low sodium chicken broth

1 ½ cups cut-up cooked chicken

1 cup frozen mixed vegetables

1 teaspoon sea salt

¼ teaspoon pepper

1 cup milk

3 tablespoons cornstarch


¾ cup Spelt flower

1/3 cup milk

2 tablespoons butter melted

1 egg

1 tablespoon chopped fresh parsley


1. In 3-quart saucepan, heat broth, chicken, vegetables, salt and pepper to boiling. In small bowl, mix 1 cup milk and the cornstarch with whisk until smooth. Stir cornstarch mixture into chicken mixture; heat just to boiling.

2. In small bowl. Stir dumpling ingredients with fork until blended. Gently drop dough by 8 rounded spoonfuls onto boiling chicken mixture.

3. Cook uncovered over low heat 10 minutes. Cover; cook 15 minutes longer.

Simple! Serve Up and Enjoy!

Staying Healthy This Winter Season

Staying healthy this winter calls for just a few easy steps.

1. Wash your hands

One of the most effective ways to avoid the flu virus is to remember to wash your hands. This may seem like a simple step, but it is one of the most effective methods of kill germs that have anonymously been passed on to you.

2. Opt for garlic

Garlic has been shown to be an intense immune booster, killing off several types of bacteria and  viruses. Don’t be shy to toss some extra garlic into your sauces, pasta and vegetables. Odorless garlic supplements are also available at most health food stores.


3. Boost your vitamin C

Research has shown vitamin C to be one of the most powerful immune boosting vitamins available. This water-soluble vitamin can be found in pineapples, oranges, orange juice, broccoli and in other fruits and vegetables. Ester C (a unique form of vitamin C that is buffered with calcium to increase absorption) is also available in several multi-vitamins or as a single supplement.

4. Drink plenty of water

In order to stay healthy and keep digestion strong, it is important to drink 6-8 glasses of water each day. When you drink sufficient water, your urine will appear clear and odour less. If you don’t feellike drinking cold water, opt for a herbal tea that also offers plenty of anti-oxidant benefits, such as mint tea, green or white tea or berry teas.

5. Remember your zinc rich foods

If vitamin ‘C’ is the super immunity vitamin, then zinc wins the prize as the super immunity mineral. The richest food sources of zinc include beef, lamb, pork and salmon and as well as dairy products, whole grains, beans, nuts and nut butters, pumpkin and sunflower seeds. Zinc lozenges are also widely available (and very effective for sore throats) in most health food stores.

6. Avoid overdoing it on refined flours or sugars

Too much white sugar and flour will not only contribute to weight gain, but can also crash your immune system. Instead of products with white flours or sugars, substitute breads and baked goods made with whole grains and natural sweets such as fruit. Keep in mind that there are the obvious high sugarproducts such as cakes, cookies and sweets, but also included are bread, pasta, rice, yogurt and
commercial, store-bought fruit juices. Although all of these things are made with different types of sugars, your body still converts them to sugar, which will compromise your immune system.

7. Keep Active

Continue your exercise routine through the winter to stay fit, boost your immune system function, decrease stress and keep your weight down.

8. Avoid sleep debt

“On average we sleep six-and-a-half hours a night, much less than the seven to nine hours recommended,” says Jessica Alexander, spokesperson at the Sleep Council. Use the longer nights to catch up on your sleep.
Smoking significantly weakens your immune system, avoiding it will benefit you greatly. Despite our best efforts, at times we still can feel like we’re “coming down with something.” Some things you can do to help your body recover more quickly:
• Eliminate all dairy products.
• Eliminate all alcohol.
• Eliminate all grains (bread, rice, pasta, etc.).
• Boost your Vitamin C (with bioflavanoids) intake when you initially feel something coming on.
• Boost your intake of Zinc.
• Increase water consumption (even more than normal!).
• Eat less food as this will give your body a much needed rest from digestion and give it a chance
to concentrate on fighting off potential invaders.
• Add herbs like Echinacea, Goldenseal and Grapefruit Seed Extract to your supplemental regime.
• Get more rest than normal. If you normally get 6 hours of sleep a night, try increasing it to 7 or 8.
• If taking oregano oil to fight bacteria remember to that it is crucial to replace the good flora of the
gut with a good probiotic.

Including some or all of these suggestions into your daily regime can help to boost your immune system function and keep you healthy and strong all winter long.



Cited From: 1. Canadian Living,
2. Melissa Wood,
3. NHS Choices,