Holiday Recipes Recipe Index

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Collard Greens with Coconut Milk - Kwanzaa Recipes - view recipe
Long a staple of soul food, collard greens taste like a cross between cabbage and kale. The addition of coconut milk adds an exotic hint of ...

Festive Caramel Apples - view recipe
The proverb "An apple a day keeps the doctor away.", addressing the health effects of the fruit, dates from 19th century Wales. Well here is a ...

Fresh Cherry Crisp - view recipe
What says summer more than cherries? This is a delicious cherry crisp made with fresh cherries instead of canned. It may take a little longer ...

Fruit Platter Healthy Holiday Recipe - view recipe
Great Fruit Platter for any occasion. Whether you are planning a fancy reception or a casual get-together, use fruit to make a stunning and ...

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Kolach - (Ukrainian Braided Ring-Shaped Bread) - view recipe
The word for "circle" in Ukrainian is "kolo". This particular bread, sometimes called "kalach" as well, is served at a traditional Ukrainian ...

Orange Fruit Nut Truffles - view recipe
This recipe is great in December and during the New Year celebrations. While walnuts are harvested in December, they are available year round a ...

Raisin Crunch Cookie Mix in a Jar - view recipe
Christmas is about giving, and what better way than to give someone something that you put your thought, time and handmade touch into. Here are ...

Roast Turkey Roll Stuffed With Fruit, Nuts and Camembert Stuffing - view recipe
Holiday Dinner all rolled into one. There are about 32g of protein in a 4-oz. serving of turkey, making it a very good source of these ...

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Roast Turkey with Apple, Sausage, and Herb Stuffing - view recipe
Traditional roast turkey is still the dish of choice for most holidays and evokes images of celebrations with family and friends. This is the ...

Roast Turkey with Apple, Sausage, with Herb Stuffing - view recipe
Traditional roast turkey is still the dish of choice for most holidays and evokes images of celebrations with family and friends. This is the ...

Roast Turkey with Apple, Sausage, with Herb Stuffing - view recipe
Traditional roast turkey is still the dish of choice for most holidays and evokes images of celebrations with family and friends. This is the ...

Zucchini Potato Latkes - Chanukah - view recipe
Hanukkah is celebrated the end of December. One of the traditional foods made during this celebration is potato latkes. In this recipe you will ...

Penticton Wellness Body and Soul Fair 2016

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Wellness Tip
Children and Dietary Fiber
Are you responsible for the care and feeding of young children? The American Heart Association recommends a fiber guideline of "age plus 5" for young children. This means that a 6-year-old should consume 6+5=11 grams of fiber per day. Older children who eat 1500 or more calories per day should do well with 25 total grams of fiber.

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Wellness Directory
Ashley Piderman ~ Registered Acupuncturist ~ Vernon, BC
Specialty: Acupuncture & Chinese Medicine
Ashley Piderman is a Registered Acupuncturist with the CTCMA and works out of the Vero Health Naturopathic Care in Vernon, BC.
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Penticton Wellness Fair 2016

RAC Certified Foot Reflexology Course (Kelowna)
Date: Nov 5, 2016
Location: Kelowna & Central Okanagan
Certification course through the Reflexology Association of Canada. 150+ hour course includes in class instruction, home study, case study. Membership is included.
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Penticton Wellness Fair 2016

Tir Na N’Og and Lough Leane, Killarney
The Celtic tradition had a wonderful sense of the way eternal time is woven through our human time. There is the lovely story of Oisín who was one of the Fianna, the band of Celtic warriors...
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Penticton Wellness Fair 2016

Tuscan Leek & Bean Soup
Category: Soup
Description: Welcome those crisp winter days with a pot of hearty Tuscan bean soup. Leeks are a unique combination of flavonoids and sulfur-containing nutrients, the allium vegetables belong in your diet on a regular basis. Like their allium cousins, onions and garlic, let leeks sit for at least 5 minutes after cutting and before cooking to enhance their health-promoting qualities.
A good source of dietary fiber, leeks also contain goodly amounts of folic acid, calcium, potassium, and vitamin C. Easier to digest than standard onions, leeks have laxative, antiseptic, diuretic, and anti-arthritic properties.
Leeks contain many noteworthy flavonoid anti-oxidants, minerals, and vitamins that have proven health benefits.
Leeks are low in calories. 100 g fresh stalks contain 61 calories. Further, their elongated stalks provide good amounts of soluble and insoluble fiber.
Laboratory studies show that allicin reduces cholesterol production by inhibiting HMG-CoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral and anti-fungal activities.
Allicin also decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring reduction in the total blood pressure. It also blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.
Leeks are great source of minerals and vitamins that are essential for optimum health. Their leafy stems indeed contain several vital vitamins such as pyridoxine, folic acid, niacin, riboflavin, and thiamin in healthy proportions. 100 g fresh stalks provide 64 µg of folates. Folic acid is essential for DNA synthesis and cell division. Their adequate levels in the diet during pregnancy can help prevent neural tube defects in the newborn babies.
In addition, leeks are one of the good source of vitamin A (1667 IU or 55% of RDA per 100 g) and other flavonoid phenolic anti-oxidants such as carotenes, xanthin, and lutein. They also have some other essential vitamins such as vitamin C, K, and vitamin E. Vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. Further, its stalks have small amounts of minerals such as potassium, iron, calcium, magnesium, manganese, zinc, and selenium.
Often overlooked in leeks is their important concentration of the B vitamin folate. Folate is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant (including the full leaf portion, not only the lower leaf and bulb).
Fresh leeks should be stored unwashed and untrimmed in the refrigerator, where they will keep fresh for between one and two weeks. Wrapping them loosely in a plastic bag will help them to retain moisture.
Tips for Preparing Leeks - Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut leeks into 2-inch lengths. Holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as the chiffonade cut, slicing until you reach the green portion. Make sure slices are cut very thin to shorten cooking time. Let leeks sit for at least 5 minutes before cooking.
With a more delicate and sweeter flavor than onions, leeks add a subtle touch to recipes without overpowering the other flavors that are present. Although leeks are available throughout the year they are in season from the fall through the early part of spring when they are at their best.
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