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October 10, 2018 By Dr Mélanie DesChâtelets, ND

“Creamy” Wild Rice and Mushroom Soup

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“Creamy” Wild Rice and Mushroom Soup

Course Appetizer, Soup
Cuisine Slow Cooker

Ingredients

  • 1 c. multi-color wild rice blend uncooked*
  • 1 small white onion roughly chopped
  • 3 stalks celery roughly chopped
  • 2 large carrots peeled and chopped
  • 3-4 cloves garlic peeled
  • 12 oz. fresh mushrooms washed, divided
  • 1 15- oz. can cannellini beans undrained**
  • 1 whole bay leaf
  • 2 t. garlic powder
  • 6-8 c. vegetable stock divided
  • Salt and black pepper to taste
  • ½ c. half and half tempered
  • ¼ c. fresh parsley finely chopped

Instructions

  1. Rinse the wild rice under cold running water until water runs clear. Let drain and transfer to a 5 or 6-quart slow cooker crock.
  2. Add onion, celery, carrots, and garlic to a food processor and pulse until very finely minced and transfer to slow cooker crock.
  3. Add 8 oz. mushrooms to food processor and pulse until finely chopped. Thinly slice remaining mushrooms and add to slow cooker pot, along with the finely chopped mushrooms.
  4. Puree cannellini beans until smooth and pour into slow cooker crock with other ingredients. Add bay leaf, garlic powder, and 6 cups of vegetable stock. Season with salt and black pepper, to taste, and stir to thoroughly combine all ingredients.
  5. Cover and cook on high for 3-4 hours or low for 6-8. Actual cooking time will varying by individual slow cooker, so check for doneness after 2½ hours (or 5½ hours for low) and adjust cooking time accordingly. (The rice should be tender, but not mushy, when finished).
  6. When cooking time is complete, remove bay leaf and discard. Add tempered half and half, chopped parsley, and additional vegetable stock, if necessary, to achieve the desired consistency. Stir to combine thoroughly.
  7. Season with additional salt and black pepper, to taste, and serve immediately. Enjoy!

Recipe Notes

Tips: For best results, use a multi-color wild rice blend. Black rice will turn purple when the cream is added. For less salt, rinse and drain the beans before pureeing them with a little water. To prevent curdling, avoid stirring cold dairy products directly into the hot soup. To temper the half and half, add a couple spoonfuls of the hot soup to it before stirring into the slow cooker crock.

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Spicy Pineapple Pork Butt Roast

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Spicy Pineapple Pork Butt Roast

Course lunch
Cuisine Slow Cooker

Ingredients

  • 1 small yellow onion diced
  • 16- oz. fresh pineapple cut into 1” chunks
  • ¼ c. gluten-free soy sauce*
  • 2 t. rice wine vinegar
  • 1 T. honey
  • 1 T. sesame oil
  • 2-3 cloves fresh garlic minced
  • 2 t. five-spice powder
  • 1 medium red bell pepper cut into 1” chunks
  • 1 medium jalapeno pepper finely diced
  • 2 T. natural creamy peanut butter
  • 2 T. extra virgin olive oil
  • 1 4-5 lb. pork shoulder butt roast trimmed
  • Salt and black pepper to taste
  • ¼ c. fresh pineapple juice
  • 3 T. fresh cilantro chopped
  • Optional: 2 T. arrowroot

Instructions

  1. Add onion, fresh pineapple chunks, soy sauce (*can substitute coconut aminos), rice wine vinegar, honey, sesame oil, garlic, five-spice powder, bell pepper, jalapeno pepper, and peanut butter to a 5 or 6-quart slow cooker crock. Stir to combine thoroughly.
  2. Heat olive oil in a large skillet over medium-high heat. Season trimmed pork roast on all sides with salt and pepper, to taste. Add to hot skillet and sear on all sides, approximately 2-3 minutes per side. Transfer seared pork to slow cooker crock.
  3. Reduce heat to medium and deglaze skillet with fresh pineapple juice. Use a spatula to scrape up flavorful brown bits from bottom of pan. Remove from heat and pour pan juices into the slow cooker.
  4. Cover and cook over high heat for 3-4 hours or low for 6-8. When finished, stir in fresh cilantro and transfer pork and pineapple mixture to a serving platter with a slotted spoon. Cover and keep warm.
  5. Optional: If desired, create a slurry by combining 2 tablespoons arrowroot and ¼ cup of juices from the slow cooker. Transfer remaining juices from the slow cooker to a large skillet over medium-high heat and whisk in the arrowroot slurry until well combined. Cook for several minutes or until sauce is reduced and thickened.
  6. To serve, spoon warm pork and pineapple mixture over a bed of cooked brown or cilantro-lime rice. Top with the juices or thickened sauce, if desired, and enjoy!

Recipe Notes

Note to publisher: Bonus cilantro-lime rice recipe is included in this package.

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Slow Cooker Apple-Cinnamon Oats

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Slow Cooker Apple-Cinnamon Oats

Course Salad, Snack
Cuisine Slow Cooker

Ingredients

  • 1 c. steel cut oats
  • 3 c. water
  • 1 c. fresh apple cider
  • 2 medium apples cored and diced
  • 1½ T. honey preferably local
  • 1 t. ground cinnamon
  • ½ t. ground nutmeg
  • ½ t. ground allspice
  • ½ t. salt to taste

To serve:

  • 1 medium apple cored and diced
  • ½ c. pecans chopped
  • Real maple syrup

Instructions

  1. Add oats, water, cider, apples, honey, cinnamon, nutmeg, allspice, and salt to greased or lined slow cooker crock and stir to combine.
  2. Cover and cook on low for 6-8 hours. Actual cooking time will vary depending on your slow cooker, so check for doneness after 5 hours and adjust cooking time accordingly.
  3. To serve, allow to cool slightly before spooning into bowls and topping with fresh chopped apples, pecans, and some real maple syrup, if desired.
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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Slow Cooker Mexican Shredded Chicken

 

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Slow Cooker Mexican Shredded Chicken

Ingredients

  • 2 lbs. boneless skinless chicken thighs
  • 2 10- oz. cans Rotel fire-roasted diced tomatoes & green chilies undrained
  • 2 15- oz. cans black beans rinsed and drained
  • 3-4 cloves garlic minced
  • 1 small jalapeno pepper finely diced
  • 1½ T. hickory-flavored liquid smoke
  • 2 t. ground cumin
  • 1 T. chili powder
  • 1 t. smoked paprika
  • 2 t. dried oregano
  • 1 t. cayenne pepper
  • Salt and black pepper to taste
  • 2 limes quartered
  • ¼ c. fresh cilantro chopped

Instructions

  1. 1. Unroll and add chicken thighs to bottom of a 5 or 6-quart slow cooker crock. Top with tomatoes, black beans, garlic, jalapeno pepper, liquid smoke, cumin, chili powder, smoked paprika, oregano, and cayenne pepper. Season with salt and black pepper, to taste. Stir to combine, making sure the chicken thighs are coated and submerged in the liquid. 

  2. 2. Cover and cook on high for 3-4 hours or low for 6-8 hours. 30 minutes before done cooking, remove lid and shred chicken while in the slow cooker with two forks. Stir to combine shredded chicken with other ingredients. Cover and cook for remaining 30 minutes to allow chicken to absorb the flavors. 

  3. 3. Remove lid and squeeze fresh lime juice into the crock. Add cilantro and stir to combine. Season with additional salt and black pepper, if desired.

  4. 4. To serve, spoon chicken mixture over plain brown rice or cilantro-lime rice. Top with cilantro-lime sauce if desired. Serve with remaining lime wedges. Enjoy!

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Quick and Easy Skillet Tri-Tip Steak

 

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Quick and Easy Skillet Tri-Tip Steak

Course dinner, lunch
Cuisine Under 30 Minutes

Ingredients

  • 2 T. extra virgin oil
  • 1 T. kosher salt
  • 1 t. freshly ground black pepper
  • 2 t. garlic powder
  • 1 T. fresh rosemary leaves finely chopped
  • 2 lbs. tri-tip steak approximately 1” thick

Instructions

  1. Heat the olive oil in a large cast iron or other heavy-duty skillet over medium-high heat.
  2. Combine the salt, pepper, garlic powder, and rosemary in a small bowl. Rub the salt mixture on all sides of the steak and place in the hot skillet. Sear steak on both sides, approximately 2 minutes per side.
  3. Reduce heat to medium and continue cooking the steaks for another 6-8 minutes, turning once to cook evenly on each side. This will yield medium-rare to medium steaks (internal temperature of 145° – 160°F). Cook for another 2-3 minutes for more well done steaks. (For thinner steaks, reduce cooking time by 3-5 minutes).
  4. Remove steaks from skillet and loosely cover. Rest for 5-10 minutes before serving. To serve, cut steaks in thin slices against the grain for more tender results.
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About Dr Melanie

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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