Quinoa has definitely grown in popularity over the last few years and for good reason! It's a naturally gluten free grain (it's actually a seed) and contains high amounts of protein and fiber compared to other grains. 

Quinoa also contains many of our essential nutrients like our B vitamins, iron, zinc, magnesium, and manganese. This superfood seed also has a low glycemic load. Meaning that unlike refined carbohydrates and some other gluten free options, it will not spike your blood sugar. This is important for everyone (not just diabetics!) in regards to energy and overall health.

Here is your No Fail Quinoa recipe for fluffy delicious quinoa, everytime. 

Step 1: Rinse 1 cup of quinoa in a mesh strainer (this prevents the quinoa from tasting bitter)

Step 2: Add rinsed quinoa and 2 cups of water to a medium-sized pot and bring to a boil

Step 3: Reduce heat to low and cook, covered, for 15 minutes

​Step 4: Check out your quinoa! There should not be any liquid left in the bottom of the pot and the germ (tiny white spirals in the grain) should be visible.

Step 5: If all looks good, take off the heat and let stand, covered, for an additional 5 minutes.

Step 6: Fluff with a fork for light and delicious quinoa 

1 cup of uncooked quinoa makes approximately 3 cups of cooked quinoa. You can make any sized portion you like, just keep the 2:1 water to quinoa ratio.

Some of my go-to ways to use quinoa are as an easy side dish, stuffing for peppers or mushrooms, under a stir-fry in place of rice, and in soups and stews. Have a favourite recipe using quinoa as it's star? I'd love to hear about it! 

Happy Eating,

Dr. Katie Rothwell, ND

If you’ve thought about making nut milk at home, but don’t want to bother with the soaking, straining and inevitable mess (been there!) - cashew milk may just be your new best friend. 
 
I experimented with making almond milk  at home and found it time consuming, messy, and always had lots of leftover almond ‘pulp’ that often went to waste. Enter, cashew milk. It’s incredibly quick, easy to make and tastes great (and no straining or nut milk bags required!) Give it a try and see what you think! 
 
Homemade Cashew Milk
1/3 cup organic cashews
1 cup filtered water
 
Soak the cashews in water for at least one hour but up to 12 hours. If you’re in a tight spot, skip this step (it still works fine, but may not be as smooth) Rinse the cashews and put in your best blender. Add 1 cup filtered water and mix on high for 1 minute. Pour into glass jar and store in the fridge for 5-7 days.

This recipe will make about 1.5 cups of milk. For some additions and alterations on the classic, see below. 

Additions and Alterations 

Vanilla Cashew Milk (My personal favourite) 
Above recipe plus: 
Half of a Medhjool date, or 1/4 tsp of honey 
¼ teaspoon of natural vanilla extract

Cashew Cream - a thicker option great for morning beverages 
1/2 cup organic cashews 
1 cup of filtered water 

Cinnamon Cashew Milk 
Above recipe plus: 
Half of a Medhjool date, or 1/4 tsp of honey 
¼ teaspoon of cinnamon 

Hope you enjoy! 

Dr. Katie Rothwell, ND

​This is my favourite way to cook local lake trout over the summer season and also makes a quick and simple weeknight meal. Purchase your lake trout and cook the same day, or freeze and enjoy into the fall and winter months. You can also use the same seasoning and cooking method on other types of fish such as white fish, salmon, rainbow trout etc. (But if you have whitefish, checkout my pesto whitefish recipe here)

You will need:
- your desired portion of fresh or frozen lake trout fillets (skin on) 
- 4-8 slices fresh lemon 
- 1-2 tsp fresh or dried thyme 
- 2-3 tsp of olive oil 
- salt and pepper (to taste) 

Clean fillet(s) and place directly on baking sheet, skin side down. You can also line the baking sheet with parchment paper for easier clean up. 

Drizzle the fish with olive oil and then salt and pepper. Sprinkle with thyme, then cover with lemon slices. 

Bake in the oven (or BBQ on those hot summer days) on 350C for approximately 10-15 minutes depending on how large / thick your fillet is. The areas covered up by the lemon tend to cook slower, so slice your lemons thinly. 

When cooked, the fish will flake easily and be firm to touch (but not dry). Don't overcook! Overcooked fish will taste bland and dry, not flavourful and delicate. 

Happy Eating, Hope you enjoy! 

Dr. Katie Rothwell, ND

Making your own salad dressing is so simple and a great way to cut down on prepackaged and processed foods. Here is a very simple (but tasty) dressing to get you started: 

Ingredients: 
- 3/4 cup of olive oil
- 1/4 cup of WHITE balsamic vinegar (more mild and sweet than regular balsamic and great for fresh summer salads) 
- 1-2 cloves of fresh garlic  
- salt and pepper to taste 
- fresh herb such as oregano, thyme, or basil (optional!) 

Put all ingredients together in a blender. Alternatively, you can press the garlic and mix vigorously with a whisk to emulsify all the ingredients. 

This will make about 1 cup of dressing and will keep for about a week in the fridge. 

Serve over a fresh garden salad and enjoy!

Happy Eating, 

Dr. Katie Rothwell, ND 

Salad
1 cup quinoa (I used 1/2C white and 1/2C red) 
½ bunch of kale – chopped thinly 
2 Avocados – diced (add at end) 
1 Sweet pepper or other fresh veggies like tomatoes, cucumbers, or even chick peas! 
Feta cheese (omit if dairy free) 
Lemon 

Dressing:
Olive oil (1/4C)
Red wine vinegar (1/4C) 
Garlic (1 clove) 
Red onion (1/4) 
Basil (1/2 tsp) 
Salt and Pepper 

Directions
Rinse and cook quinoa until light and fluffy. Wash kale and cut leaves off the stem, then chop leaves into thin pieces. Add the kale to a large bowel with a small amount of oil olive and lemon juice.  “Massage” the kale by tossing or gently kneading for a few minutes. This breaks down kale's tough cellulose structure, resulting in a soft and sweeter version perfect for a fresh spring salad. 

Add the peppers and other veggies to the kale. Once the quinoa is cooked, fluff and cool slightly, adding to the kale mixture while still warm.

Put all dressing ingredients into a blender, magic bullet, or stick blender and mix well. Pour dressing over salad and incorporate. Cool in fridge for an hour and top with feta cheese and avocado before servings. 

Hope you enjoy! 

Dr. Katie Rothwell, ND

Smoothies are one of my favourite breakfast meals for a quick and healthy mid-week option. Today I'm sharing my go-to recipe that's nutritious, delicious, and will keep you full until lunch!

This smoothie contains a significant amount of protein, healthy fats, fibre, as well as vitamins and minerals. It's truly a complete breakfast and a great way to start your day. See you later cheerios... 

Ingredients

• 1/2 - 3/4 cup frozen organic mixed berries 
• 1 small avocado (or ½ a large one) - the key ingredient to thick, satisfying smoothies! 
• 2 Tbsp. hemp hearts
• 1 Tbsp. ground flax seeds
• Handful of greens (spinach, kale or other), about ½ cup loosely packed
• Splash of a milk alternative like almond, coconut, or cashew milk (optional!) 
• Approximately 1 cup filtered water  
• ½ scoop of high quality protein powder (such as whey isolate or harmonized vegan)

Blend all ingredients on high using your best blender for 30-60 seconds and enjoy immediately! 

Tips and Tricks 

• Use more or less water to get your desired consistency 
  
• If you tolerate dairy well, you can also add 1/4 cup of plain, unsweetened full fat yogurt or greek yogurt for added protein 
  
• For sweetness, choose small amounts of tropical fruits like pineapple, banana, or mango 
• Defrost berries for easier blending 
  
• Pack in a glass mason jar or other container for a quick to-go option  

 
I've also included the approximate nutrition information below. 

Hope you enjoy! 

Dr. Katie Rothwell, ND 

​
Nutritional information For Katie's Berry Best Breakfast Smoothie 
Fiber – 15g  
Protein – 18g 
Fat – 10g 
Carbs (not including fiber) - 12g 
RDA: 60% Vit C, 24% Calcium, 40% Iron, 30% Vitamin A