HOLISTIC HEALTH
Nutrition and Lifestyle Guidance
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I’m Madelyne
REGISTERED HOLISTIC NUTRITIONIST
SUPPORT & GUIDANCE
Learning how to nourish and support myself with whole foods was my entry point into physical, emotional, mental, and spiritual healing. Let me help you do the same!
LET’S WORK TOGETHER
I believe everyone should have access to the tools to feel better. This is why I have a variety of offerings at different price points. I offer support 1:1 and in a community format - through my newsletter “The Kitchen Table”
INTERESTED IN RECIPES? SEASONAL GUIDES? RESOURCES? MEAL PLANNING / SHOPPING / PREPARING TIPS?
Join us at The Kitchen Table
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THE KITCHEN TABLE
A community newsletter where we explore health through an inclusive and expansive lens! My personal musings on health - techniques and teachings I turn to, how I’m eating, and what I’m exploring about the body beyond the realms of nutrition to also include art, fashion, pop culture, spirituality, and mental and emotional well-being.
COZY ITEMS TO SUPPORT YOU
RECIPES TO SUPPORT YOU
Breakfast
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This breakfast is my lifeline during busy weeks. The best thing about chia pudding is that you can get the nutrient density of a smoothie but prepare it in a large format that can last up to 5 days, so each morning all you have to do is portion it out and add your toppings.
Some other benefits include liver support from beets, hydrating strawberries, antioxidant and antimicrobial support from coconut milk, and of course the many benefits of chia seeds which include but are not limited to fibre, protein, omega-3’s, calcium, magnesium, and iron.
Toppings are a choose-your-own-adventure deal, but I like to use it as an opportunity to seed cycle, using flax and/or pumpkin during my menstrual and follicular phase; and sunflower and/or sesame during my ovulatory and luteal phase ;)
INGREDIENTS:
2 cooked beets, chopped
½ pint strawberries, washed, de-stemmed, and chopped
1 orange, zested and juiced
1 knob ginger, microplaned
1 can light coconut milk
1 tsp raw honey
⅓ cup chia seeds
TOPPINGS:
Fresh fruit (more strawberries, raspberries, blueberries, bananas, kiwi, etc!)
Flax Seeds
Hemp Seeds
Pumpkin Seeds
Sunflower Seeds
Sesame Seeds
Cacao Nibs
Bee Pollen
METHOD:
Combine the beets, strawberries, orange juice and zest, ginger, coconut milk and honey in a blender, and blend until smooth and well combined. Pour the mixture into a large air-tight container, and stir in the chia seeds. Cover, and leave in the fridge overnight. In the morning, portion some pudding into a bowl, add desired toppings, and enjoy! This makes about 4-6 servings.
Lunch
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This hearty salad is drenched in a basil dressing which takes it over the top and will have you wondering why you would ever spend $18 on a takeaway salad?! It’s made with a simple technique that you could apply to any herb - I’m definitely going to try a lemon balm version.
Homegrown kale is so much more tender than the stuff that they sell at the grocery stores, and conventionally grown kale is on the dirty dozen list, meaning that it’s found to have one of the highest levels of pesticide residue, so I highly encourage you to seek out organic greens or buy some seedlings, stick them in a planter and grow it yourself - you don’t need a plot of land! It grows quickly and it will happily reproduce over and over again until the late fall, then you can create a little ritual for yourself too!
INGREDIENTS:
1 cup cooked quinoa
2 cups of kale, washed, de-stemmed and sliced thinly
1 red pepper, chopped
½ cup goat or sheep feta, crumbled (optional)
¼ cup pumpkin seeds
a fistful of basil, washed
1 lemon
1 clove garlic
Salt + pepper
Olive oil
METHOD:
Preheat your oven to 425. On a small sheet pan, toss the chopped red pepper with some olive oil, season with salt and pepper, and roast skin side down until nicely charred, about 15-20 minutes. Once finished, set aside into a shallow bowl, turn the heat down to 350, and toss the pumpkin seeds on the sheet pan, cooking until toasted (5-10 min) - be sure to keep an eye on them!
The basil dressing, you could do one of two ways:
Food processor/blender: chop the basil and garlic, then add to the vessel with the juice of the lemon, a good glug of olive oil, some salt and pepper. Blend and season to taste
Mortar and pestle: chop the basil and garlic and add top the mortar with a pinch of salt, then pound down and mix until you’ve created an herby paste. Squeeze in the juice of the lemon, and stir with a spoon, then slowly add in some olive oil until you’ve reached your desired consistency. Season to taste.
To assemble, massage the kale with 2 tbsp of the dressing until it is broken down and coated. Then fold in the quinoa, roasted red pepper, feta (if using), and more dressing to taste, topping with the pumpkin seeds.
Dinner
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Dal is my tried and true meal for when I need to recalibrate, it truly works like magic bringing me back to life as I eat my way through the bowl. This version uses moong dal - the split version of whole mung beans that are super detoxifying as they are high in fibre, and a great source of protein to leave you feeling satiated and stabilized.
I always stock up on moong dal when I come across them because they can be tricky to find (though usually available at Asian supermarkets), and they are the key ingredient in two other faves: bin dae tteok - delicious Korean mung bean pancakes, and kitchari - a restorative ayurvedic stew. I hope you come back to this recipe each time you need to begin again.
INGREDIENTS:
3/4 cups Moong Dal,
1 Onion
2 Inches Ginger
1/2 Head Garlic
1 tsp Cumin Seeds
1/2 tsp Fennel Seeds
2 tsp Curry Powder
1 -2 tbsp Curry Leaves (optional )
1 Tomato
1 Bunch kale
½ Lemon
Ghee or Coconut Oil
Salt + Pepper
METHOD:
Soak your moong dal in water, covering it by an inch or two. While the dal soaks dice your onion, chop the garlic and ginger finely, and the tomato in rough chunks. Add a tablespoon of ghee to a large pot and add the onion and cumin seeds. Sautée until the edges of the onion start to turn brown, and the seeds are fragrant, then add in the garlic, ginger, fennel seeds, curry powder, curry leaves, and tomato, stirring frequently.
Drain your dal, and add the pan coating with the spices and season with salt and pepper. Add 4 cups of water, bring to a boil, then reduce to a low simmer and cover. Cook for 15 - 20 minutes until the dal is super soft and broken down. While the dal simmers, strip the leaves from the kale stems and thinly slice them. Once your dal is cooked, uncover the pot, add kale leaves, and squeeze the lemon half into the pot. Give it a good stir, and cook for another 5-7 minutes until the kale is soft.