Allergic rhinitis, also referred to as Seasonal Allergies or Hay fever, causes symptoms such as a runny nose, itching, watery eyes, sneezing, congestion and is associated with asthma, sinusitis, conjunctivitis to name a few. Hay fever begins with inflammation inside the nose triggered by exposure to pollen or dust. 

Most people seek medications from their doctor or pharmacy such as anti-histamines, corticosteroids and decongestants but research shows that mother nature has also created some wonderful and effective nutrients like quercetin, vitamin C and spirulina that can help ease allergy symptoms. You may consider supplementation, but I advise to seek the guidance of a Naturopathic Doctor to obtain a personalized plan for you that ensures safety with your medications and current health regimen. 

Science-backed Nutrients & Foods   
Quercetin is a powerhouse bioflavonoid that is found in fruits and vegetables and has anti-inflammatory properties that can help reduce common allergy symptoms. Foods rich in quercetin include citrus fruits (orange, lemon, grapefruit), green leafy vegetables, seeds, buckwheat, broccoli, olives, almonds, onions, apples, red grapes, green tea and berries to name a few. 

Vitamin C helps support a healthy immune system and blocking histamine release and can help  reduce allergy symptoms. Foods rich in vitamin C include citrus fruits (like oranges), bell peppers, strawberries, kiwi fruit, tomato, broccoli, Brussels sprouts, cauliflower and cabbage. 

Spirulina is a blue-green microalgae supplement that contains various nutrients like several vitamins, minerals and amino acids. has been shown to reduce the severity of symptoms of runny nose, congestion, and smell disturbance associated with allergies. 

How can you incorporate these allergy-busting ingredients into your daily routine? Check out these easy and delicious recipes below.  

Green Glow Smoothie
Ingredients for 1-serving:

• 1.5 cups diced pineapple
• 1 cucumber diced
• 1 cup parsley
• 4 cups baby spinach
• 1 tbsp ginger
• Juice of 1-lemon 
• 10 ice cubes 

​Directions: 
1. Combine all ingredients together in a blender and blend well until smooth - it may take some time to really liquify.
​2. Pour into a glass and enjoy your smoothie. 

Saucy Berry Citrus Oatmeal 
Ingredients for 1-serving:  

• 1 cup Water (divided)
• Half-cup Oats (quick or rolled)
• 1/4 cup Blueberries (fresh or frozen)
• 1/4 cup Strawberries (fresh or frozen)
• 1/2 cup Clementines (peeled, sliced)
• 2 tbsp Chia Seeds

Directions:

1. Bring 2/3 of the water to a boil in a small saucepan. Add the oats. Reduce to a steady simmer and cook, stirring occasionally for about 5 minutes or until oats are tender and most of the water is absorbed. Set aside.
2. Wipe the saucepan clean and add the blueberries, strawberries, clementine, chia seeds and remaining water. Bring to a simmer and cook for 5 minutes or until tender and thick.
3. Transfer the oatmeal to a bowl or container if on-the-go, and top with the berry clementine sauce. Garnish with a slice of clementine (optional). Enjoy!

Notes: 
Leftovers: Refrigerate in an airtight container for up to three days.
More flavour: Add vanilla extract and sweeten with maple syrup, honey or any alternative sweetener.
Additional Toppings: Top with peanut butter, almond butter, sunflower seed butter, almond milk, nuts, seeds, yogurt, honey, maple syrup or granola.
Make it thicker: Whisk in a bit of arrowroot powder or tapioca starch with the fruit, or add more chia seeds until your desired consistency is reached.
No stove top? Cook oats in the microwave instead.

Vegan Creamy Leafy Greens Soup
Ingredients for 4-servings: 

• 2 cups Kale Leaves (chopped)
• 2 cups Baby Spinach
• 3 cups Broccoli (cut into florets)
• 1/2 Yellow Onion (diced)
• 2 Garlic (cloves, minced)
• 1 tbsp Coconut Oil
• 1/8 tsp Sea Salt
• 2 cups Vegetable Broth
• 1 cup Canned Coconut Milk
• half-Lemon (juiced)
• 1 Avocado (sliced)

Directions:

1. Heat coconut oil in a large pot over medium heat. Add onions and sauté until golden (about 5 minutes). Add garlic and stir for another minute. 
2. Add vegetable broth to the pot. Stir until producing a light steam. Add the broccoli florets in with the mixture and let steam for 5 minutes or until broccoli is bright green.
3. Add salt to taste. 
4. Add coconut milk and stir well. 
5. Add spinach and kale. Stir just until the greens are wilted and remove from heat. 
6. In your food processor or magic bullet, blend the soup until smooth. If you are using a blender, ensure to remove the middle piece of the lid to allow steam to escape. 
7. Transfer blended mixture back into a large pot. Warm to desired temperature. 
8. Ladle into bowls. Drizzle with a splash of olive oil, lemon juice and garnish with avocado slices.

A tasty gluten-free (not-too-sweet) snack packed with protein, minerals and healthy fats to keep you satisfied.

Ingredients (all Organic)

• 3 cups Dates, pitted
• 2 cups Raw cashew nuts (whole)
• 1/2 cup Raw almond meal
• 4 tbsp Unsweetened shredded coconut PLUS extra for topping
• 4 tbsp Virgin coconut oil
• 4 tbsp Chia seeds 
• 2-4 tbsp Hemp hearts
• 5 tbsp Unsweetened cocoa powder
• 1-2 tbsp Maca powder, gelatinized
• 1-2 tbsp Spirulina powder
• 2 tbsp ground flax seeds (optional)
• food safe gloves (optional)

Place all ingredients except almond flour into a high power food processor. Pulse until forms crumbly dough. Add almond meal and pulse again until mixture sticks together. Put on your gloves or spread a little coconut oil on your hands. 

Scoop 1-tbsp of mixture and form into balls. Optional: Roll into some shredded coconut. Place in airtight container in a single-layer and refrigerate for 1-hour before packaging them for storage in the fridge as you please. 

You could consider adding: almond butter, coconut butter, pumpkin seeds, a pinch of sea salt or chill powder to this recipe to change things up. 

I like to wrap some individually and store them in my freezer for a quick snack when I'm rushing out the door for a busy day. 

I hope you enjoy this healthy snack!
​ 

The cravings for sweets when trying to avoid dairy, gluten & processed sugar can be overwhelming, but this simple hack of the quintessential paleo brownie with cashew cream will be sure to satisfy. This recipe makes these delicious three-layered bars reminiscent of Nanaimo Bars, but is not overly sweet. You may add or reduce the sweetness by adjusting the amount of maple syrup or dates you add to each layer.

Directions
 
The crust:
Cut the pitted dates into smaller pieces & add them and all other ingredients listed to your blender/processor and blend until it forms dough. If needed, add a few teaspoons of boiling water to help the dough hold together when pressed. Grease your baking pan (I use a glass dish) with a little coconut oil and press the crust onto the bottom of your glass dish. Set aside or chill in the fridge or freezer.
 
Cashew Cream:
Strain cashews and discard water. Add cashews, maple syrup, coconut oil, and shredded coconut into your blender/food processor. Blend until smooth and creamy. Add a few teaspoons of boiling water as needed to desired creamy consistency. Then, spread the filling over the crust and smooth evenly. Set aside or chill in the fridge or freezer.
 
Chocolate Glaze:
Add the melted coconut oil, maple syrup and cocoa powder into the blender/processor and blend until creamy. Pour over the cashew custard filling and smooth evenly. Cover and refrigerate for a few hours.
 
Before serving, remove from fridge and leave at room temperature for about an hour and cut into desired shape. Enjoy. 

Garam Masala is a blend of aromatic spices that give Indian food its delicious flavour. The recipe varies across different regions of India and some prefer to toast the spices over heat before blending.

This recipe is my mom's recipe and is very easy, all you need is the spices (Organic if possible) and a spice grinder (or in my case, a coffee grinder only used for spices). 




Ingredients:
heaping 1/4 cup Coriander seeds
1 Cinnamon Stick (4-5cm long)
4-5 Cloves (whole)
10 Black peppercorns (whole)
2 tsp. Cumin seeds
2 Black Cardamom pods
 
Break the cinnamon stick in half and add it to the grinder. Pulse the cinnamon stick into a coarse meal. Then add the other spices and grind into a powder. It will appear brown in colour with some light flecks. Store in an airtight container and use in your dishes like my My Famous Butter Chicken Recipe! Enjoy!  

Here is my 'famous' dairy-free Indian Butter Chicken recipe. It's famous because its probably the only thing i cook really well and best approximates the culinary-style of my dear mum (who is an amazing cook!). I taught my husband how to make this recipe and he makes it better than I do! 

For those of you who are 'Indian cooking purists', I have a dairy-option as well. Both taste amazing and I always advocate for the use of organic & free range chicken & organic dairy products to be used when available & affordable.

All the spices used are widely-available in most Grocery stores and Indian food stores. My mom makes my Garam Masala (a blend of spices that is unique to every home), you can also find Garam Masala in stores. In a future post, I will be happy to post my mom's recipe. 


Monique's No-Butter Butter Chicken (Dairy-free) Recipe :)

Ingredients:
2 organic & free range chicken breasts - boneless + skinless
1 large onion
3 cloves garlic
1/2 tsp finely chopped ginger
1/2 tsp turmeric
1/4 red chili powder (or more if you like it spicy!)
1/4 tsp ground cumin
1/4 tsp garam masala
1 tsp  tandoori powder
Optional: 1-4 strands of saffron
1/4 tsp sea salt add more to taste or use Herbamare
1 BPA-free can diced tomatoes OR 4-6 small diced fresh tomatoes 
Organic virgin Coconut Oil
Grape seed oil
2 tbsp freshly ground cashew nuts or pure cashew butter (my husband adds up to 1/2 cup of fresh cashew butter, it gives the curry a wonderful creamy texture). 

Method:
Sauté onion on medium heat until golden in 1 tsp grape seed or coconut oil. Add ginger, garlic and all spices with tomatoes, cook well on medium (4-5 min) until a thick paste is formed. 

Add sliced chicken breasts, cover and cook on medium until chicken is cooked thoroughly. 

Add cashew paste to thicken sauce.  

Simmer on low for another 10-15 minutes. Add coconut oil and watch it melt.  Garnish with fresh cilantro or green onion & enjoy ;) 

Monique's Butter Chicken (dairy) Recipe :)
Ingredients:
2 Organic & free range chicken breasts - boneless + skinless
1 large onion
3 cloves garlic
1/2 tsp finely chopped ginger
1/2 tsp tumeric
1/4 red chili powder (or more if you like it spicy!)
1/4 tsp ground cumin
1/4 tsp garam masala
1 tsp  tandoori powder
Optional: 1-4 strands of saffron
1/4 tsp sea salt add more to taste or use Herbamare
1 BPA-free can diced tomatoes OR 4-6 diced fresh tomatoes 
1 tsp Organic Ghee or butter
Grape seed oil or organic virgin coconut oil
1/2 cup 2% (or higher) Greek or Balkan-style yogurt or Indian dahi (yogurt)
2 tsp freshly ground cashew nuts or cashew butter (add more if you like it more creamy)

Method:
Sauté onion until golden in 1 tsp grape seed or coconut oil. Add ginger, garlic and all spices with 1/2 the amount of tomatoes, cook on medium. Add sliced chicken breasts, cover and cook on medium until chicken is cooked thoroughly. Add cashew to thicken sauce. It will now thicken. 

Blend yogurt with remaining tomatoes, add to cooked chicken, bring to almost-a-boil and simmer on low for another 10-15 minutes. Add Ghee and watch it melt.  Garnish with fresh cilantro or green onions & enjoy ;) 


Tips: 

• Make this recipe your own by adding more of the spices you like or less of spices you don't enjoy. 
• You can add finely chopped chilli peppers in with the onion to add an authentically spicy Indian kick!
• Boost anti-inflammatory action of this curry: add a little more garlic, ginger and turmeric powder (or grated fresh turmeric root)
• Top the curry over brown basmati rice, quinoa or even steamed/roasted vegetables. 
• Modify the recipe and cook in your slow-cooker
• Have fun & keep cooking at home. You know the quality and nutritional value of every ingredient in the dishes you prepare!
• Add fibre and essential fatty-acids: once plated, top with a few teaspoons of organic ground flax seeds, chia seeds, and/or hemp seeds
• Make it Thai style: Replace the spices (tandoori, cumin and garam masala) with  lemon grass. Then, replace the cashew nut butter/yogurt with organic coconut milk & add 1-2 kaffir (lime) leaves. 

I sincerely hope you enjoy this recipe. Feel free to comment and let me know how your cooking adventures go!

In good health, 
Dr. Monique Bassan, ND

The process that Naturopathic Doctors use when working with patients is surprisingly similar to that of Medical Doctors – in the sense that patients come in with a health concern (or two) and we assess their concern by asking about their health history, perform necessary physical exam, determine the cause and discuss relevant treatment options and their likelihood of success.

However we also work very differently from our MD comrades in our methods of treatment – where Medical Doctors mainly use prescription medications and surgery; whereas Naturopaths use natural forms of medicine. But what makes Naturopathic Medicine unique are the guiding principles that help develop an appropriate treatment plan - this is referred to as The Therapeutic Order.

The Naturopathic prescription is tailored for each individual patient because the Therapeutic Order helps Naturopaths account for all of the factors within and external to the body that may be draining health. The plan will help patients overcome issues that impact health such as improving: diet, nutrition digestion, sleep, exercise, and stress; and avoiding environmental toxins. The method(s) of therapy are discussed with patients prior to treatment and includes acupuncture, herbal medicine, homeopathy, hydrotherapy and others.

Naturopaths then look towards enhancing is the body’s innate ability to heal itself to restore normal function. This is referred to enhancing the healing power of nature. Okay before you laugh, the goal of this theory is actually very similar to that of what a Medical Doctor will achieve with drug intervention: for example to use medication to suppress inflammation for chronic sinusitis to help a person breathe normally. The goal to reestablish normal function – is the same.

Natural therapies and treatment stimulate pathways in the body to work better. Since we all are all different and our internal biochemical pathways function at varying levels of efficiency –Ever wonder why some people eat donuts for breakfast and never gain weight? Whereas for others, daily donuts are futile! This is why some therapies may be better for some, and not for others. Once this is achieved, we can target focused organ systems to improve health, for example in some cases of insomnia - journaling or meditation can be used to to clear the mind or if organ systems according to Asian Medicine require tonification, then acupuncture, herbal medicine or Qi Gong may be beneficial.

Next, we will look at the body structurally – your posture while working long hours or even exercising inappropriately can lead to misalignment or some discomfort that can be assessed by your naturopath and corrected with acupuncture, massage or physical manipulation.

Finally, as Naturopaths we respect the boundaries of natural medicine. Naturopathic Doctors are trained in primary health care, which means that we can assess when its time to consider medication or further interventions offered by most Medical Doctors. We are not opposed to referrals. We do refer often, and sometimes it’s a difficult decision because our patients may prefer to continue with natural interventions. However, when a patient’s health concern requires these treatments such as pharmaceuticals or perhaps surgical removal due to disease; we can always utilize Naturopathic Medicine to support the body’s own internal healing power as well as help manage symptoms such as side effects due to medications or procedures with the goal of preventing disease recurrence.

So the next time you visit your Naturopath, don’t be surprised by their Naturopathic Prescription for you, as it will include many aspects focused towards improving your body and lifestyle as a whole. Your treatment plan will always be truly unique to you. This is the very reason why you CANNOT consider any natural therapy just because some famous Guy on TV said so. Truly good medicine, no matter which form you choose for yourself, is a blend of art and science and the art of healing with Naturopathic Medicine, is embedded within the Therapeutic Order.

Naturopathic Medicine…its not a one-size-fits-all strategy – it’s a Lifestyle.

Thanks for reading, 
Monique Bassan, ND 

Reference & Further Reading:
http://www.researchgate.net/publication/43328689_A_hierarchy_of_healing_the_therapeutic_order

Welcome & Thank you for Visiting.

This is where I'd like to begin posting my thoughts, research findings, and amazing recipes that will aim to inspire you... or at least strike up a conversation within yourself.

If you're interested in Naturopathic Medicine or in ideas on health in general, Please feel free to visit again. 

I look forward to posting soon!