Nutrition + Recipes

Every woman is unique, so when it comes down to healing diets, there is no one size fits all. Unfortunately, it will take some trial and error to find what works best for you.  I recommend that you consult a naturopath or dietician before making any drastic changes to your diet. Lab tests that are done by your Naturopath, can be helpful in determining if you are deficient in specific vitamins, which can help you and your provider decide foods that can be helpful in correcting the deficit.

Some diets I have heard about in relation to pelvic pain are:

Feel free to comment on what diet is working for you or if there is one I haven’t mentioned here but really should!

I’m currently eating based off the Anti-inflammatory Diet as well as eliminating a lot of bladder irritant foods such as pop (soda to you Americans ), tomatoes, processed food, spicy food, alcohol, acidic fruits, caffeine, and unfortunately chocolate. Well, I sometimes cheat but the only difference now is that I take a Prelief tablet beforehand to lessen the acidity and that reduces the bladder irritation after consumption. Everyone is different so what can work for me, may not work for you. Since starting this diet, I’ve noticed my joints are feeling a bit better and my gut is in better shape than ever but my pelvic pain is still an issue. I will continue the diet in hopes it can bring down the inflammation in my pelvis as well. This link is a great resource on the Anti-Inflammatory diet, as well as this Anti-inflammatory food inspired  cookbook by Tia Mowry.


My Favourite Recipes

I will be posting most recipes in my blog posts as well as adding them here if they make it to my favourite list.

Healthy Pumpkin Muffins

These healthy pumpkin muffins taste amazing and are also gluten free, sugar free, oil free, soy free & dairy free!

Ingredients
  • 2 1/2 cups gluten free oats (toasted & ground)
  • 3/4 cup gluten free oats (toasted, 2 Tbsp reserved for muffin tops)
  • 1 1/8 cups pumpkin puree
  • 2 large eggs (lightly beaten)
  • 1/3 cup honey
  • 3/4 cup canned coconut milk or almond milk
  • 2 tbsp real maple syrup
  • 2 tsp real vanilla
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • 3 ½ tsp pumpkin spice
  • ½ cup walnuts, raisins, dried cranberries, or chocolate chips (optional)
Instructions
  1. Preheat oven to 325. Place all oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Let cool to room temperature. (If you are in a hurry you can skip this step and use plain old fashioned oats, however the toasting adds flavour.)
  2. Place 2.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
  3. Combine pumpkin puree, eggs, honey, milk, maple syrup and vanilla. Mix to combine.
  4. Add both ground and unground oats to wet ingredients and allow to sit for 10-20 minutes (this allows the oats to soak and soften).
  5. Add the rest of the ingredients and mix until just incorporated.  (The batter will be very thick.)
  6. Optional: Fold in approximately 1/2 c walnuts, raisins, chocolate chips, or dried cranberries.
  7. Scoop batter into muffin tin, lined with muffin wrappers (makes 12-14 muffins). Fill the muffin tins 7/8 full.
  8. Bake at 350 for about 23 – 25 minutes, a toothpick inserted in the centre of a muffin should come out clean and the top of the muffin should feel firm.
  9. Enjoy!
Recipe Notes

IMPORTANT: Use parchment muffin liners or lightly spray liners lightly with oil to make the baked muffins easier to remove. (I thought using any liner was okay, but I was mistaken! lol)

No pumpkin spice? Substitute 2 tsp cinnamon, 1 tsp ground ginger, 1/8 tsp allspice, 1/8 tsp ground cloves, and 1/4 ground nutmeg.

 

Turkey Meatballs with Quinoa and Kale

(From Tia Mowry’s Cookbook, Whole New You)

Ingredients:
  • 1/2 cup of old-fashioned oats (not quick cooking)
  • 1/2 cup of unsweetened almond milk
  • 1/4 cup of grated Parmesan (omit if you’re eliminating dairy)
  • 2-3 tablespoons of extra virgin olive oil
  • 1 teaspoon of salt
  • 1/2 teaspoon of freshly ground black pepper
  • 2 cloves of garlic, grated
  • 1 egg, lightly beaten
  • Any spices you prefer
Directions:
  1. Add the milk and oats to a small pot over medium heat. Cook until the milk is hot, but not boiling. Reduce the heat to a simmer, continuing to cook until the mixture gets thick. Set aside and let cool.
  2. Preheat oven to 450°F then drizzle oil on baking sheet. Set aside.
  3. In a large bowl combine the turkey, spices, egg, parmesan (if including), garlic, salt, pepper and oatmeal mixture. Stir until the ingredients are completely combined.
  4. Form the meatballs into equally sized balls and then place them on the cooking sheet.
  5. Bake for 25-30 minutes, turning half way, until the meatballs are nicely brown all around. Serve with cooked quinoa and sautéed kale.

Crispy Rice Treats

(From Tia Mowry’s Cookbook, Whole New You)

Ingredients:
  • 1 cup of brown rice syrup
  • 4 cups of brown rice cereal
  • 1/2 or 2/3 cup of your fav nut butter (peanut or almond)
  • a pinch of sea salt
  • a healthy dash of vanilla
  • Optional: Cinnamon, chocolate chips, nuts etc.
Directions:
  1. On medium heat, heat brown rice syrup, nut butter, vanilla (and optional cinnamon), stirring constantly until the mixture is smoth, thinned out, and bubbling a little. Reduce heat and let simmer for 3 minutes, stirring constantly.
  2. Pour cereal into a mixing bowl. Add the Syrup mixture to it and blend it well with a wooden spoon. Add additional options, if using. If adding chocolate, wait until mixture has cooled a little so they don’t melt.
  3. Pour into a square pan and flatten. Let cool. Slice and serve.
This site is NOT intended to be a substitute for medical care nor medical advice. All information on this site is for general information purposes only. This site is NOT offering medical advice & by viewing this site you understand that your medical choices are your responsibility.

 

Advertisements