Shanti Wellness Centre
4527 56th Street,
Wetaskiwin, Alberta
T9A 1V5 | 780-352-0945

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Healthy Recipes

Jun01

Health Benefits of Dark Chocolate

Categories // Wellness Tips, Healthy Recipes

For many years, chocolate has been viewed as the ultimate comfort food and it has become one of the most popular foods in the world. However, due to the over consumption of this silky, dark, sweet food many health practitioners warn against it. They say that it’s calorie-laden and does little in the way of ‘real’ nutrition.

The question is: are there any health benefits to consuming dark chocolate?

Obviously, over-consumption of any food can have a detrimental effect on general health. Recent studies, however, have shown that consumption (in moderation of course) of dark chocolate has many health benefits. So eating about an ounce of dark chocolate every day is actually a good thing!

DarkChocolate

The first question that many may ask is: why dark chocolate, not milk chocolate?

Dark chocolate has more fiber and nutrients, but less sugars and cholesterol.

When purchasing dark chocolate, look for ones with a cacao percentage of 70% and more. A favourite is Lindt brand!

The Main Health Benefits of Dark Chocolate

  • It improves your skin
    Dark chocolate contains lots of flavanols, which protect the skin against sun damage. Of course, this doesn’t mean that you can do without sun screen! However, it does mean that the flavanols will reduce the damage on the skin due to the sun.
  • It’s nutritious
    Dark chocolate contains minerals such as iron, magnesium, copper and manganese, zinc, potassium and selenium. It is also a good source of fiber, containing about 11 grams.
  • Good source of antioxidants
    Dark chocolate also contains a vast amount of antioxidants, which are great for promoting heart health, decreasing risk of infection, and fighting free radicals in the body. The cocoa tree is one of the best source of antioxidants on the planet. This means that its fruits – the cocoa pods also have antioxidant properties. Many studies have shown dark chocolate to have a higher amount of antioxidants than blueberries or Acai berries!

Dark chocolate has 22% more iron, four times more fiber and 242 grams more theobromine (the alkaloid which reduces blood pressure) per half bar than milk chocolate. It becomes clear that dark chocolate has many health benefits.

It is also worth considering that dark chocolate has less carbs and half the sugar of milk chocolate!

Now go have an ounce of dark chocolate - just make sure you don’t over indulge!

 

Jul26

Cumin Cauliflower Rice

Categories // Healthy Recipes

Indulge in this healthy treat!

If you're on a low carb or ketogenic or even Paleo lifestyle then you'll love this quick recipe and substitute for rice. I grew up eating rice so I do miss it sometimes, but having the flavour of Indian spices in cauliflower, makes up for it!

CuminCauliflowerRice

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May26

Baked Turnip Chips

Categories // Healthy Recipes

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May19

Healthy Tuna Salad

Categories // Healthy Recipes

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Mar17

Carrot Pulp Protein Bars

Categories // Healthy Recipes

Indulge in this healthy treat!

Mar17

Red Lentil and Cauliflower Curry

Categories // Healthy Recipes

Indulge in this healthy treat!

Dec20

Curried Butternut Squash and Sweet Potato Soup

Categories // Healthy Recipes

Indulge in this healthy treat!

During these cold winter months in Alberta, soups keep us warm. However, I find that adding starchy and sweet vegetables like butternut squash and sweet potatoes gives me that extra energy and satisfaction that I can't seem to find with broth soups.

I've added curry spices so it gives that aromatic flavour and little kick in the taste buds.

I usually bake the butternut and sweet potato the day before so its already cooled down in the refrigerator and easy to blend and whip up the next day.

Remember, you can always freeze the soup in batches and enjoy it for those quick lunches!

~ Zaheen

Curried Butternut Squash And Sweet Potato Soup 

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Dec14

Healthy Cabbage Soup

Categories // Healthy Recipes

Indulge in this healthy treat!

I find that usually after my chemotherapy treatment, nothing tastes or smells good. I lack appetite and the smell of meat makes me gag.

I came across this recipe from www.simplyrecipes.com and decided to add a little spin of my own so I could get some food into my belly.

Wow! This cabbage soup is a lifesaver and it's the only thing I can eat after my chemotherapy treatments to feel satisfied and nourished.

If you know of anyone going through chemotherapy or surgery after-effects, share this recipe with them or better yet - prepare it for them!

~ Zaheen

Healthy Cabbage Soup 

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Nov17

Malaysian Lamb Stew

Categories // Healthy Recipes

Indulge in this healthy treat!

Stew is a great dish for these cold months creeping on us, but I wanted to make it taste exotic rather than just the normal stew.

Adding coconut milk and some East Indian spices gave it a warm flavour, but yet added some sweetness.

You can substitute lamb for beef or chicken.

Malaysian Lamb Stew 

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Oct27

Roasted Turnips

Categories // Healthy Recipes

Indulge in this healthy treat!

If you are doing your best to stay away from starchy veggies such as potatoes, then turnips are your best bet.

I'll be honest, we never ate turnips until recently because we never grew up eating them! We were surprised how these turned out - you'll not miss potatoes.

You can use any seasoning you want - we used Greek. You could also add a can of chick peas and roast it together with the turnips - yummy!

Enjoy these roasted turnips!

Roasted Turnips 

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Oct07

Cauliflower Crust Pizza

Categories // Healthy Recipes

Indulge in this healthy treat!

Badur and I (Zaheen) were meeting our insurance broker for breakfast in Edmonton at the Capilano Mall, and we noticed a small Farmer’s Market being set up. Kuhlmann’s Greenhouse was there with lots of veggies and they had these huge cauliflower heads. I didn’t buy one, I bought two!

This recipe is adapted from another one and I like that I don’t have to squeeze the water out of the cauliflower. Even our daughter, Arissa, loved it!

Cauliflower Crust Pizza 

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Sep30

Fajita in a Squash

Categories // Healthy Recipes

Indulge in this healthy treat!

Fall harvest brings with summer squashes- just like this one, generously donated by one of our clients. We wanted to make an easy squash recipe and noticed that we already had cooked ground beef ready! I’m sure you’ll enjoy this quick dinner recipe. Embrace the season!

Fajita In A Squash 

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Sep23

Zucchini Pancakes

Categories // Healthy Recipes

Indulge in this healthy treat!

Here's another ZUCCHINI recipe that I tried and loved. Let us know what you think!

Zucchini Pancakes 

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Sep16

Zucchini Mini Loaves

Categories // Healthy Recipes

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Sep09

Carrot and Beetroot Muffins

Categories // Healthy Recipes

Indulge in this healthy treat!

Sep02

Curried Squash and Sweet Potato Soup

Categories // Healthy Recipes

Indulge in this healthy treat!

Aug26

Roasted Chick Peas and Vegetables

Categories // Healthy Recipes

Indulge in this healthy treat!

Aug19

Hot Chicken Mango Wrap

Categories // Healthy Recipes

Indulge in this healthy treat!

Aug12

Salmon with Curried Mango Sauce

Categories // Healthy Recipes

Indulge in this healthy treat!

Aug10

Banana Crepe

Categories // Healthy Recipes

Indulge in this healthy treat!

Jul16

Kalokado Smoothie

Categories // Healthy Recipes

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Jun28

KaleArg Mango Juice

Categories // Healthy Recipes

Indulge in this healthy treat!

 

KaleArg Mango 

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Find out more about Kaizen Vegan Protein Powder and Moringa!

 

 

 

Jun11

Turmeric Latte

Categories // Healthy Recipes

Indulge in this healthy treat!

Today's healthy treat: Turmeric Latte

 

TurmericDid you know that turmeric is super healthy for you and contains powerful medical properties? It is a strong anti-inflammatory and anitoxidant, and is used across the globe to treat everything from headaches and colds to athritis and Alzheimer's disease. Shanti Wellness Centre is your source for Organic Turmeric! So come get some and see what this amazing spice can do to improve your health.

 

 

 


 

Turmeric Latte

 

Download a printable version

May30

Roasted Broccoli

Categories // Healthy Recipes

Indulge in this healthy treat!

May18

Rutabaga Fries

Categories // Healthy Recipes

Indulge in this healthy treat!

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