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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Super Easy Crisp & Crunchy Broccoli Slaw

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Super Easy Crisp & Crunchy Broccoli Slaw

Course Salad
Cuisine ketogenic

Ingredients

  • 1 12 oz. bag organic broccoli slaw
  • ¼ c. fresh parsley leaves chopped
  • 2 T. avocado oil mayo
  • 1 T. apple cider vinegar
  • 1 t. whole celery seed
  • Sea salt and black pepper to taste

Instructions

  1. Add broccoli slaw, parsley, avocado oil mayonnaise, cider vinegar, and celery seed to a large glass or other non-reactive bowl and stir to combine. Season with salt and black pepper, to taste.
  2. Serve immediately or place in the refrigerator for a couple hours to chill, if desired. Enjoy!
  3. Carbs/Serving:*
  4. Total carbs: 5.9 g
  5. Fiber: 2.3g
  6. Net carbs: 3.6 g

Recipe Notes

*Source: VeryWell.com recipe analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Honey-Roasted Figs with Labneh & Pistachios

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Honey-Roasted Figs with Labneh & Pistachios

Course Snack
Cuisine Mediterranean

Ingredients

  • 2 c. whole-fat plain yogurt
  • ½ t. salt
  • cheesecloth
  • 8 large ripe figs cut in half lengthwise
  • 3 T. local honey divided
  • ¼ c. pistachios chopped

Instructions

  1. To make the labneh, combine yogurt and salt in a small bowl and stir until blended. Line a metal strainer with several layers of cheesecloth and position strainer over a large, deep bowl.
  2. Transfer yogurt mixture to the lined strainer and cover. Place in the refrigerator to drain for 1-2 days. (The longer the yogurt is strained, the firmer the labneh will become).
  3. To prepare roasted figs, pre-heat oven to 350°F and line a large, rimmed baking sheet with parchment paper or a Silpat® baking sheet. Arrange sliced figs on baking sheet, cut side up, and drizzle with some honey.
  4. Place baking sheet in pre-heated oven and roast for 30-35 minutes. Remove from oven and let cool for several minutes.
  5. Top each roasted fig with a spoonful of fresh labneh and a sprinkle of chopped pistachios. Drizzle with some local honey and serve immediately. Enjoy!

Recipe Notes

Tip: If you don’t have time to prepare the labneh for this recipe, you can substitute goat cheese or even cream cheese for a less tangy alternative.

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Grilled Tuna Steaks with Preserved Lemon Gremolata

 

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Grilled Tuna Steaks with Preserved Lemon Gremolata

Course dinner, lunch
Cuisine Mediterranean

Ingredients

  • 4 6- oz. sushi-grade tuna steaks approximately 3/4” thick
  • 2 T. extra virgin olive oil
  • Mediterranean-spiced sea salt to taste*
  • Black pepper to taste
  • 2 large lemons cut in half
  • Gremolata:
  • ¼ c. fresh parsley leaves washed, dried thoroughly, and finely chopped
  • 1 t. organic lemon zest
  • 2 t. preserved lemon rind rinsed and finely chopped
  • 1 large clove garlic grated
  • Sea salt and black pepper to taste

Instructions

  1. Clean and spray grates of a gas grill with non-stick cooking spray and set heat to high. Close lid until grill comes to temperature.
  2. Meanwhile, prepare the gremolata by combining the parsley, lemon zest, preserved lemon rind, and garlic a small bowl. Season with salt and black pepper, to taste, and set aside.
  3. Brush tuna steaks with olive oil and sprinkle with Mediterranean-spiced sea salt and black pepper, to taste.
  4. Open grill and place tuna steaks and lemon halves over direct heat. Cook tuna for 2 minutes per side for rare. Increase time slightly for medium, but do not overcook.
  5. Remove tuna and grilled lemon halves from heat and serve immediately topped with some gremolata. Serve with our grilled marinated asparagus or other side of your choice. Enjoy!

Recipe Notes

*Mediterranean-spiced sea salt - Amazon link: https://amzn.to/2NsBdT4 Note to publisher: Grilled Marinated Asparagus recipe with additional photos is also included in this pack.

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce

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Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce

Course Salad
Cuisine Mediterranean

Ingredients

  • 3 T. extra virgin olive oil divided
  • 4 6- oz. sushi-grade tuna steaks approximately 3/4” thick
  • Salt and black pepper to taste
  • 1 medium shallot finely chopped
  • ¼ c. dry white wine
  • ½ c. chicken broth
  • 2 T. fresh lemon juice
  • 1 organic lemon sliced thin
  • 3 T. capers drained

Instructions

  1. Heat two tablespoons olive oil in a large skillet over medium-high heat. Add tuna steaks to hot skillet and cook for approximately 2 minutes for rare (add one minute per side for medium).
  2. Flip tuna and season with salt and black pepper, to taste. Cook for another 2-3 minute, depending on desired level of doneness. Transfer tuna steaks to a plate and season with additional salt and black pepper, if desired. Keep warm.
  3. Add remaining olive oil and chopped shallots to skillet, Sauté, stirring occasionally, until shallots are soft and start to turn golden brown, approximately 3 minutes.
  4. Add white wine, chicken broth, lemon juice, and lemon slices to skillet. Deglaze pan by scraping up any brown bits from the bottom with a spatula. Cook, stirring frequently, until the liquid is reduced by half.
  5. Reduce heat to medium and add capers. Stir to combine and cook for another minute or until heated through.
  6. Transfer the tuna steaks onto individual serving plates and top with a “melted” lemon slice and a spoonful of the lemon-caper sauce and serve immediately with your favorite sides. Enjoy!

Recipe Notes

Tip: It can be tricky to select healthy and environmentally sustainable seafood options at the grocery store. Check out SeafoodWatch.org to find options you can feel good about serving.

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Roasted Garlic Hummus

 

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Roasted Garlic Hummus

Course Snack
Cuisine Mediterranean

Ingredients

  • 1 large head garlic
  • 3 T. extra virgin olive oil divided
  • 115- oz. can chickpeas rinsed and drained
  • 3 T. fresh lemon juice
  • 1/3 c. tahini
  • 3 T. water
  • 1 t. ground cumin
  • ½ t. cayenne pepper
  • Sea salt to taste

Instructions

  1. Preheat oven to 400°F. Cut the top off garlic head and drizzle with a small amount of olive oil. Wrap in aluminum foil and place in pre-heated oven for 40 minutes. Remove from oven and set aside to cool for a few minutes.
  2. Add remaining olive oil, chickpeas, lemon juice, tahini, water, ground cumin and cayenne pepper to a blender or food processor. Once cool, remove roasted garlic cloves from outer skin and add to the container.
  3. Season with sea salt, to taste, and blend until smooth. Add more water, if necessary, to achieve desired consistency. Taste and adjust seasonings, as desired.
  4. Transfer to a serving dish and drizzle with extra virgin olive oil and a sprinkle of smoked paprika. Serve immediately with fresh vegetables and Kalamata olives. Enjoy!

Recipe Notes

To serve: Fresh vegetables: Tomatoes, cucumbers, carrots, and/or celery Kalamata olives High-quality extra virgin olive oil Smoked paprika, for garnish

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Naturopathic Doctor offering consulting, specialty lab tests, professional grade supplements and dedicated wellness programs to BC residents via telemedicine, with offices in Burnaby – since 2010.

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