Quinoa Black Bean Pumpkin Soup

 

Quinoa Black Bean Pumpkin Soup makes for a hearty and filling meal full of healthy and nutritious ingredients. Gluten-Free and Vegan too.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 5 cloves garlic, diced
• 1 red chili pepper, diced
• 3 cups cubes pumpkin
• 1 teaspoon ground cumin
• ½ teaspoon dried oregano
• ½ teaspoon crushed red pepper flakes
• ½ cup quinoa
• 20 ounce can black beans (rinsed and drained)
• 5 cups vegetable broth
• 2 bay leaves
• For garnish:
• 1 avocado, cubed
• handful cilantro, diced
• 1 lime, cut into wedges

Instructions

1. Heat oil in pan over medium heat and cook onion for a few minutes. Add garlic and red chili pepper and cook until aromatic.
2. Add pumpkin and spices and cook for a couple minutes.
3. Add 2 cups of the vegetable broth and quinoa. Bring a boil and cook for 5 minutes before adding the remaining vegetable broth. Bring to a boil.
4. Add beans and bay leaves. Bring to a boil, reduce heat and simmer for 5-10 minutes.
5. Served garnished with cilantro, avocado and lime juice.

Pumpkin Protein Bars

Ingredients

• 1 cup pumpkin puree
• 1 cup applesauce, unsweetened
• 1/2 cup egg whites or 2 large eggs (use egg replacer for vegan version)
• 1/4 cup maple syrup or honey
• 1 tsp pure vanilla extract
• 2 + 1/2 tsp pumpkin pie spice
• 1 tsp baking powder
• 1/2 tsp baking soda
• 3/4 cup protein powder, vanilla (add extra 2-3 tbsp maple syrup if using unflavored)*
• 1 + 1/2 cup quick or old fashioned rolled oats (use certified gluten free oats for GF version)
• 1/2 cup walnuts, coarsely chopped
• Cooking spray

Directions

1. Preheat oven to 375 degrees F, line 8 x 8 square baking dish with parchment paper and spray with cooking spray. Set aside. 

2. In a medium mixing bowl, whisk together pumpkin puree, applesauce, egg whites, maple syrup, vanilla extract, pumpkin pie spice, baking powder, baking soda and protein powder. Add oats and walnuts, stir well. Pour mixture in prepared baking dish, level with spatula and bake for 35 minutes or until a toothpick inserted in the centre comes out clean. Remove from the oven, let cool for 10 minutes and transfer to a cooling rack to cool for another 30 minutes. Cut with a serrated knife into 8 or 10 bars***. Serve warm or cold. 

Notes

Bars made with eggs will come out more moist and rich, but for a leaner version use egg whites - they still are super moist. **Substitute protein powder with almond or any nut flour. ***For smaller portions cut into 10 bars.

Storage Instructions: Refrigerate in an airtight container for up to 1 week or freeze for up to 3 months.

Free Supplement and Drug Interaction Consultations for Naturopathic Medicine Week!

Are you combining drugs with supplements and herbs?  Have you wondered if what you are taking in combination is safe? This can be very complicated for the average consumer to figure out. On Wednesday October 8^th, the Riverwalk Natural Health is offering free consultations to go over all medications, supplements and herbs that you are on to let you know if what you’re taking is safe. Fifteen minute consultations will be free all day from 9am to 6pm at the Riverwalk Natural Health Clinic & Natural Pharmacy in Edwards, right across the street from Starbucks. 

When: October 8th 9 am - 6 pm

Where: Riverwalk Natural Health Clinic & Natural Pharmacy

Who: Dr. Deborah Wiancek

Please RSVP to the Riverwalk Natural Clinic at 970-926-7606

Cold & Flu Clinic

Dr. Wiancek prescribes antiviral and anti-bacterial herbs to boost the immune system and prevent cold.                                                                           Schedule an appointment today! 970-926-7606 

Feel a cold coming on? 

COME IN FOR OUR 

COMPREHENSIVE, ALL NATURAL

COLD AND FLU CLINIC

30 minute sessions.  Walk-ins Welcome!

Questions to Ask Manufacturers before purchasing any herbs.

1. Do you buy your herbal raw materials directly from the 

grower or from an intermediary supplier? 

2. Do you grow any of your own botanicals?

3. How do you validate herbal raw material genus and 

species?

4. Are your herbal ingredients organic? Are they 

ecologically wild harvested?

5. What solvents do you use to extract your herbs?

6. Are you Prop 65 compliant?

7. Can you provide test results for your products showing 

results of heavy metal tests, testing for pesticides and 

other contaminants?

8. How do you validate potency? Can you provide results 

of potency testing?

All Botanicals are Not Created Equal

5 Pillars of Quality Botanicals – varies by manufacturer:

 – Design: Evidence-based formulation & appropriate 

dosage form

– Authenticity: Ingredient identity is always verified 

using validated methods

– Potency: Ingredient & finished product potency is 

verified using validated methods 

– Purity: Proven freedom from biological & chemical 

contaminants

– Validation: Evidence of safety and efficacy for intended use

If a particular herbal product does not work for your health conditions it may be that it was not a quality product.  Our products at the Riverwalk Natural Health Clinic are chosen by the above 5 pillars.  

Buyer Beware

People take herbals and dietary supplements to stay healthy; it doesn’t always work.

Nearly half of all adult Americans take herbal and dietary supplements, presumably in order to get or stay healthy, but new research finds many of them may be doing themselves more harm than good.

Liver injury caused by herbals and dietary supplements increased from 7% to 20% in a U.S. study group over a ten-year period, according to a study published in Hepatology, a journal of the American Association for the Study of Liver Diseases.

Despite popular belief, bodybuilders and endurance athletes aren't the most affected. Liver injury caused by non-bodybuilding supplements occurs more often in middle-aged women and more frequently results in death or the need for transplantation than liver injury from bodybuilding supplements or conventional medications."While many Americans believe supplements to be safe, government regulations require less safety evidence to market products than what is required for conventional pharmaceuticals" said the study's lead author, Dr. Victor Navarro of Einstein Medical Center Philadelphia.

Medical evidence shows that supplements are used more often by women, non-Hispanic whites, those over 40 years of age and those with more advanced education. Data from the National Health and Nutrition Examination Survey (NHANES) III indicate that multivitamins, minerals, calcium and fish oils are the most commonly used supplements.

The study examines hepatotoxicity due to supplements compared to medications, enrolling 839 patients with liver injury between 2004 and 2013. Liver injury cases included 45 caused by bodybuilding supplements, 85 attributed to non-bodybuilding supplements, and 709 due to medications.The research team determined that among cases enrolled, liver injuries from herbal and dietary supplements rose to 20% during the study period. While bodybuilding supplements caused prolonged jaundice (median 91 days) in young men, no fatalities or liver transplantations occurred.

Death or liver transplantation occurred more frequently among cases of injury from non-bodybuilding supplements, 13%, than from conventional medications, 3%. Liver injury from non-bodybuilding supplements was more common in middle aged women.Navarro and the other authors of the study said the public needs to be aware of the potential dangers of using dietary supplements and advise that supplement producers, government agencies, healthcare providers and consumers work together to improve safety