The holidays are here, and with them come festive gatherings, family meals and treats at every turn! In this special holiday edition, Dr. Falquier helps you navigate the holiday season with tips for staying on track with your health goals while still enjoying the season’s flavors and celebrations. Plus, she shares a delicious, festive recipe that’s easy to make and packed with nutrients to keep you feeling good throughout the holidays (written recipe in show notes).

In this episode you’ll hear:
1:50 - What to put on your plate
2:20 – Managing alcohol consumption & keeping hydrated
3:25 – Pillars of lifestyle medicine
5:50 – Self-care
6:25 – Recipe: Roasted vegetables with a green sauce & festive topping  

As referenced in the episode:  

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Roasted Vegetables with Green Sauce Recipe
Recipe by: Sabrina A. Falquier, MD, CCMS, DipABLM
Physician, Professor, Culinary Instructor, Speaker, Consultant, Podcast Host
Culinary Medicine, Lifestyle Medicine, Internal Medicine
Founder & Owner, Sensations Salud®

Yield: 4 cups roasted vegetables, and 1 cup green sauce
Servings: 4, Portion: 1 cup Vegetables and 1-4 Tbsp green sauce

Ingredients:
For Roasted Vegetables
•  4 cups roughly chopped vegetables of your choice. These are examples, yet choices are endless.
   •  brussel sprouts: cut off tough end and cut in half
   •  bell peppers: cut into chosen pieces; discard pith and seeds
   •  cauliflower: cut into 1/2 inch slices - OK if you have small pieces and larger pieces and even crumbs
   •  carrots: cut on diagonal about 1/2 inch slices
   •  tomatoes: cut in half if large and put flat side down, if cherry - leave whole
   •  purple cabbage: cut off tough end only and slice roughly 1/2 inch slices
   •  onions: any color, stem and root end removed, quartered and peeled
   •  summer and winter squash, peeled if needed and 1/2 inch slices
•  1/4 - 1/2 tsp Kosher salt
•  1/4 tsp pepper
•  1 - 2 tsp Olive Oil

For Green Sauce:
•  4 pressed cups washed greens and hard stems/veins removed (cilantro, kale, parsley, spinach, arugula as examples.
•  3/4 cup olive oil
•  2 tsp lemon zest (from about 2 lemon)
•  2 Tbsp lemon juice (from about 2 lemons)
•  1 Tbsp red or white wine vinegar
•  1/4 - 1/2 tsp Kosher salt

For topping (optional)
•  1/2 cup Pomegranate seeds

Method:

1. Heat oven to 425F
2. Place all vegetables in a large bowl. 
3. Drizzle vegetables with measured Olive Oil and rub with hands to make sure well coated. 
4. Sprinkle with 1/4 tsp salt and pepper.  

For roasting:

1. Place vegetables on baking sheets lined with aluminum foil or parchment paper, single layer 
2. Roast for 10 minutes, and then set timer at 5-minute intervals until desired doneness (goal is some brown bits/caramelization, and heartier vegetables such as cauliflower, cabbage, carrots, winter squash and brussel sprouts to be fork tender on inside.) Roast times will vary depending on vegetable.
3. Optional to flip vegetables at 5-minute interval.

For green sauce:

1. In food processor or blender - place your chosen greens, 3/4 cups olive oil, 2 tsp lemon zest, 2 Tbsp lemon juice, 1 Tbsp red wine vinegar, and 1/4 tsp salt.
2. Pulse to desired consistency from textured to smooth. 
3. Taste and adjust by adding additional lemon zest, lemon juice, vinegar or salt (1/8 tsp at a time).

For plating:

1. Choose your serving platter.
2. Place vegetables in attractive manner on platter - warm or room temperature.
3. Top with dollops of green sauce.
4. Sprinkle with pomegranate seeds (if using). 
5. ENJOY!

notes:
Vegetables can be eaten cold, room temperature or warm.
Double or triple green sauce recipe and freeze, for up to 3 months, in small containers or freezer trays, to easily thaw for later use.
Store in airtight container in fridge up to 7 days.

More Resources:  
Episode 4, Healthy Eating Plate: Your Guide to Balanced Meals  
Episode 7, Why It’s Important for Your Body to be Hydrated  
Episode 19, Lifestyle Medicine for a Healthier You  

Credits:
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann
Executive Producer - Esther Garfin
©2024 Alternative Food Network Inc.  

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

In this episode, learn how to make garlic-infused olive oil and use it to cook flavorful vegetables. This easy recipe is perfect for adding flavor to your meals while staying gentle on your gut.  The recipe is also Low FODMAP. Garlic is often a no-go for people managing IBS or digestive issues, but with this garlic-infused oil, you can enjoy the taste without the FODMAPs. Plus, learn which vegetables are FODMAP-friendly.

This episode is also available in Spanish.

To learn more about a Low FODMAP diet and how it can provide lasting relief for those suffering with IBS, check out our “Culinary Medicine Recipe” podcast episode with Registered Dietician, Kelsey Moore.  

To watch a video of this episode, check out Alternative Food Network's YouTube Channel.

Credits:
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann Executive
Producer - Esther Garfin

©2024 Alternative Food Network Inc.

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

Te enseñamos como hacer aceite de oliva infusionado con ajo y como usarlo para cocinar verduras sabrosas. Esta receta fácil es perfecta para añadir sabor a tus platillos y al mismo tiempo ligero para tu estómago.

Este episodio también está disponible en Inglés.

Para aprender mas sobre la dieta baja en FODMAP y como puede dar alivio de largo plazo a la gente que sufre the SII (síndrome del intestino irritable), escucha el episodio en Ingles del podcast “Culinary Medicine Recipe” con la nutróloga Kelsey Moore, RDN.  

Para ver el video de este episodio, checa el canal do YouTube do Alternative Food Network.

Credits:
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann
Executive Producer - Esther Garfin

©2024 Alternative Food Network Inc.

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

Struggling with bloating and stomach discomfort? Tired of running to the toilet? Dr. Falquier chats with Registered Dietitian, Kelsey Moore, about the Low FODMAP Diet and how it can provide lasting relief for those suffering with Irritable Bowel Syndrome (IBS). From learning about which foods to eat and avoid, to how to manage in restaurants, these thirty minutes could change your quality of life forever.  

In this episode you’ll hear:
1:30 – What is the Low FODMAP Diet?
2:00 – Difference between Irritable Bowel Syndrome (IBS) and Irritable Bowel Disease (IBD).
3:00 – Sub-types of IBS and their symptoms.
4:00 – The importance of getting diagnosed by a healthcare provider.
4:45 – What does FODMAP mean?
6:30 – How to implement a low FODMAP diet?
9:15 – Low FODMAP foods and what foods to eliminate initially?
12:00 – Re-introduction phase
13:30 – How to make it easier to implement a low FODMAP diet?
16:15 – Garlic-infused oil
17:30 – Onion alternative
18:30 – Improvements in work life, social life, travel.
20:50 – Eating out with IBS.
22:50 – Working with a healthcare provider on a low FODMAP diet.
24:50 – What if you’re on medication?
26:30 – Canadian Digestive Health Foundation
29:00 – What to do if your child has IBS?  

Referenced in the episode:  

• https://cdhf.ca/en/
• https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/  

Credits:
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann
Executive Producer - Esther Garfin

©2024 Alternative Food Network Inc.  

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

La Dra. Sabrina Falquier revela los secretos para batallar la inflamación naturalmente con el poder de las especies! Escucha mientras te guía paso a paso en como crear dos poderosas combinaciones de especies - una inspirada por los ricos sabores de India y el otro por los sabores atrevidos de Mexico. Estas mezclas de especies so fáciles de incorporar en tus platillos, añadiendo sabor y beneficios de salud a tu comida.  

Este episodio también esta disponible en Ingles.

Referenced in the Episode:

• El plato saludable: tu guía para almuerzos balanceados
• Quieres ahorrar tiempo en la cocina?
• Disminuyendo La Inflamación Del Cuerpo Con Comida
• Turmeric to Reduce Inflammation & Pain with Dr. Shivani Gupta

To watch a video of this episode, check out Alternative Food Network's Youtube Channel.

Credits: 
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann
Executive Producer - Esther Garfin

©2024 Alternative Food Network Inc.

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

Dr. Sabrina Falquier reveals the secrets to fighting inflammation naturally with the power of spices! Listen as she guides you step-by-step through the creation of two powerful anti-inflammatory spice blends – one inspired by the rich flavors of India and the other by the bold tastes of Mexico. These blends are easy to incorporate into your daily meals, adding both flavor and health benefits to your cooking.

Referenced in the episode:

• Healthy Eating Plate: Your Guide to Balanced Meals
• Cook Smarter, Not Harder
• Reducing Inflammation in the Body with Food
• Turmeric to Reduce Inflammation & Pain with Dr. Shivani Gupta

This episode is also available in Spanish.

To watch a video of this episode, check out Alternative Food Network's Youtube Channel.

Credits:
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann
Executive Producer - Esther Garfin

©2024 Alternative Food Network Inc.

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

“We are all inflamed at some level”, says guest expert Dr. Shivani Gupta. Why does this matter? Most chronic diseases are tied to chronic inflammation. In this episode, discover how turmeric and curcumin can help reduce inflammation and alleviate pain, and support overall health and wellness. Dr. Gupta breaks down the science behind turmeric and curcumin, revealing ways to incorporate them into your diet for maximum benefits.  

In this episode you’ll hear:
2:20 – Dr. Gupta’s PhD focus on curcumin
5:30 – Difference between acute and chronic inflammation
7:45 – Toxic burden and daily detox practices
11:00 – The food-inflammation connection
13:15 – Turmeric’s effect on inflammation
15:50 – Difference between turmeric and curcumin
17:45 – How to use turmeric and curcumin?
19:25 – Using black pepper or a healthy fat with turmeric
19:45 – Can you cook with a turmeric supplement?
22:00 – Can you use turmeric instead of Ibuprofen for acute pain?
24:00 – Curcumin in Orthopedics and Neurology
26:40 – Who should not use curcumin?
27:15 – What are telomeres and curcumin’s role in longevity and health span?
28:20 – Health benefits of spices
29:40 – Discount Code

References:

• Discount Code AFN for 15% off your turmeric order at Fusionary Formulas. Alternative Food Network gets a commission if you decide to make a purchase using discount code AFN.
• Reducing Inflammation in the Body with Food, Culinary Medicine Recipe podcast, Episode 13  

Credits:
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann
Executive Producer - Esther Garfin

©2024 Alternative Food Network Inc. 

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

En este episodio discutimos lo esencial que cada estudiante en la universidad necesita en su cocina, tips expertos de la Dra. Sabrina Falquier. Aprende como llenar tu cocina y almacén con ingredientes saludables y versátiles que te van a ayudar a preparar platillos fáciles, nutritivos y deliciosos. 

This episode is also available in English.

Also available in Spanish: Bocadillos para el Dormitorio: Opciones Saludables y Baratas para Estudiantes en la Universidad

Quieres una receta fácil y deliciosa de dip de frijoles? La Dra. Falquier les guía en como hacer un dip de frijoles cremoso, sabroso y facial de preparar que se puede utilizar en maneras variadas incluyendo usarlo con totopos horneados. Encuéntralo en nuestro “Culinary Medicine Recipe’ podcast en Apple Podcast aqui: https://apple.co/3W2SKWk (Tenga en Cuenta: Esta receta es parte de uno de nuestros episodios especiales disponibles con nuestra subscripción y por ahora solo en Ingles)

CREDITS:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound & Editing – Will Crann
Executive Producer – Esther Garfin

©2024 Alternative Food Network Inc.

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

In this episode we discuss essential kitchen staples every college student needs, featuring expert tips from Dr. Sabrina Falquier. Learn how to stock your kitchen with healthy and versatile ingredients that make meal prep easy and nutritious while managing your busy student life.

This episode is also available in Spanish. 

Also available:
Dorm Room Snacks: Healthy and Cheap Options for College Students!

To watch a video of this episode, check out Alternative Food Network's Youtube Channel.

Want a great bean recipe? Dr. Falquier guides you through the process of making an easy, creamy, flavorful bean dip that can be used in a variety of ways with oven-baked tortillas. Find it on our “Culinary Medicine Recipe” podcast on Apple Podcasts here: https://apple.co/3W2SKWk (note this is a special subscription episode).

Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound & Editing – Will Crann
Executive Producer – Esther Garfin

©2024 Alternative Food Network Inc.

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

Explore the vital role of culinary medicine in managing and preventing cardiovascular disease, featuring expert insights from Physician Associate, TV Chef and Emmy award winning TV host, Jessica DeLuise. Discover how making informed food choices can significantly impact your heart health, and get evidence-based nutritional strategies to help you take control of issues including high blood pressure and high cholesterol.

In this episode you’ll hear:
2:00 - What is a physician assistant or physician associate?
3:30 - How culinary medicine can play a role in urgent care.
4:20 - What prevents people from eating healthier foods?
6:00 - Cardiovascular disease and culinary medicine.
10:45 - Getting through the “food noise” on social media with evidence-based information.
11:50 - Food tips for high blood pressure and overall health.
19:00 - Healthy Eating Plate
20:00 - Importance of sleep for heart health, weight and mental health.
22:00 - Does exercise have to be intense to be effective?
23:50 - Healthy nachos: How to build an easy nacho plate.
28:15 - Why are legumes healthy?
30:40 – Importance of nutrition education for healthcare practitioners.

Credits:
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann
Executive Producer - Esther Garfin
©2024 Alternative Food Network Inc.

Referenced in the episode: 

• Guest website: https://thewellnesskitchenista.com/
• Primary Prevention of Cardiovascular Disease with a Mediterranean Diet
• Canada's food guide plate 
• Healthy Eating Plate Video 
• Black Bean Dip & Creative Ways to Use It

Become a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.