Dr. Bouchard Wellness

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Dr. Bouchard Wellness

👩🏼‍⚕️ Family Medicine doc | 🥦 Trying to practice the wellness I preach (FB is not medical advice)

30/03/2025

Pasta in Béchamel Sauce 🤌🏼

I had a blast watching Chef Amy Symington prepare this delicious pasta at a cooking workshop that taught healthcare professionals culinary skills to help patients gain cooking confidence. Her cookbook “The Long Table Cookbook” is excellent.

The lesson of this meal was the importance of consuming low glycemic index foods, which allows for more effective processing of blood glucose. This is particularly important for people with pre-diabetes or diabetes. In general, unprocessed foods rich in fiber have a low glycemic index.

Here are some great resources for learning the glycemic index of foods:
➡️ https://glycemicindex.com/
➡️ Diabetes Canada Glycemic Index Food Guide (Google it)

💡Fun fact: cooking pasta al dente helps lower the glycemic index of foods.

Ingredients:
· Soft/silken tofu (700g)
· White beans (1.5 cdups)
· Vegetable stock (2-3 cups)
· Nutritional yeast (1 cup)
· Garlic (6-8 cloves)
· Olive oil (5 tbsp)
· Small shell pasta
· Optional toppings: tempeh, sundried tomatoes, basil

Recipe:
1. In a food processor/blender, add tofu, beans, nutritional yeast, salt, vegetable stock and garlic. Process until smooth.
2. Cook/strain pasta
3. Warm sauce in large sauté pan, then add pasta when warm. Mix together.
4. Top with shredded tempeh (has a texture similar to parmesan cheese), sliced sundried tomatoes and basi

25/11/2024

🤖AI soup beep boop🤖

I've watched far too many sci-fi movies to know robots may very well take over one day, so I'm trying to befriend them early. AI is a very helpful sous chef if you give it a chance (ChatGPT is my fav).

We typed in "high protein, plant-based, cheap, quick meal ideas" and up popped this great, simple recipe we had never tried before. You could even further refine your search if you are too lazy to get groceries by telling it what groceries you have in your house already.

This was a delicious chickpea, tomato and peanut butter soup (I thought it sounded gross at first but it really came together nicely)

Ingredients:
- 2 cans chickpeas
- 2 cans diced tomatoes
- 2 cups vegetable broth
- 1 cup peanut butter
- 1 white onion (diced)
- 4 garlic cloves (minced)
- 2 tsp cumin
- 1 tsp smoked paprika
- Spinach leaves (optional)

Recipe:
1. Sauté onions in olive oil until soft
2. Add garlic, cumin and paprika, sauté for another minute
3. Add chickpeas, tomatoes, broth and peanut butter, stir well to combine
4. Bring to simmer and let cook for 20 minutes, stirring occasionally
5. Add salt & pepper to taste, add spinach when serving (I wilted a ton first in a separate pan then added it all in at the end but you do you)

06/10/2024

Nice little forest bath 🌲🛁🐶

I’m not sure about the data for dogs, but below is a list of some of the benefits of forest bathing for humans (yes, it’s a thing that is a practice inspired by the Japanese tradition of shinrin-yoku):
- Reduce stress, anxiety, depression, and anger
- Strengthen the immune system
- Improve cardiovascular and metabolic health

You get extra longevity points if you take a dog in the forest, because the benefits of having a dog are:
- Reduce stress, anxiety and depression
- Encourage exercise
- Lower blood pressure
- Improve cholesterol levels
- Lower risk of heart disease

28/09/2024

Happy Saturday ☀️

03/06/2024

Ok after a hiatus of moving and taking over a medical practice I’m back in a NEW kitchen and I’m feeling the love for ✨chow mein✨ today. I’m going to be keeping this stocked in my pantry because it is ✅ cheap, ✅ shelf stable, and most importantly ✅ nutrient dense with 6g fibre and 11g of protein per serving. I served this with a combination of veggies, tofu, and a super easy sauce.

Ingredients:
· 1 pack chow mein (obvi)
· Broccoli (1 head)
· 2 peppers
· 1 pack bean sprouts
· 1 green onion
· 3 cloves garlic
· 2 cups cashews
· 2 blocks extra-firm tofu
· Honey garlic sauce
· Soy sauce
· Vegan mayo

Recipe:
1. Chop your broccoli, peppers, white part of the green onion and cook them until tender in a wok. To your work, add in cubed tofu, minced garlic, and your bean sprouts. Cook until soft and set aside.
2. Make your sauce: 1 tsp garlic powder, 4 tsp honey garlic sauce, 4 tbsp soy sauce, 2 tbsp vegan mayo
3. Make your chow mein: bring a pot of water to a boil, add in chow mein noodles and cook about 3 minutes until soft (follow package instructions)
4. Add all your ingredients into a bowl and mix with sauce. Top with top half of green onion and cashews (you can roast them if you’re feeling fancy). If you’re feeling spicy, top with chilli garlic sauce. Enjoy!

17/12/2023

This self-hug is my attempt at being more self-compassionate.

I had shared with my therapist recently that self-compassion is not my strong suit (yes, I have a therapist and yes, I think everyone should have a therapist). She shared some helpful self-guided (and free) resources to help build self-compassion that I think are worthy of sharing (which includes giving yourself a hug):

https://self-compassion.org/category/exercises/

I hope you can be as kind to yourself as you are to others.

07/09/2023

This ain’t my prettiest meal but that’s kind of the point.

Eating healthfully doesn’t have to be an expensive and complicated ordeal. This meal was just a combination of random leftovers in the fridge, which for some days I call good enough. Call it a “buddha bowl” if you want to get fancy with it. Remember, your gut microbial friends like a wide variety of fiber types so a meal like this is actually top notch.

Recipe:
1. Stab a sweet potato about 5-7 times with a knife and pop it into the microwave for 5 min (might require a little longer if it’s a bigger potato, heat up in 30 sec increments until soft).
2. Make some rice.
3. Individually heat up whatever leftover miscellaneous vegetables you have in your fridge: for me it was bean sprouts, shredded carrots, white beans, red onion and kale.
4. Serve the veggies/beans over the rice and top with your sauce of choice. I was feeling particularly lazy and just combined some soy sauce and a bit of maple syrup.
5. Enjoy your newfound spare time.

10/08/2023

SO incredibly proud to share a successful first class at Mayo Clinic Alix School of Medicine! Students will experience several modules, each consisting of a 30 minute video explaining the important impact of nutrition on a number of different prevalent disease states created by Registered Dieticians and Clinicians. They then cook what they learned in a teaching kitchen with recipes designed by the one and only Andrea Krenek.

The future of medicine is bright 🥰

22/05/2023

A victorious moment today harvesting my first morel mushroom! 🏆

Mushrooms deserve a chance if they aren’t one of your regulars, as they are jam packed with anti-oxidative and anti-inflammatory bioactivities in addition to immunostimulatory and anti-tumor properties (as outlined in a passionate review by Tietal et al. in 2017).

Peep my fav risotto recipe posted here prior by The Modern Proper 🍄

30/04/2023

Lifestyle interventions are not some granola crunchy form of alternative or complementary medicine. The evidence is strong enough to make its way into national guideline recommendations for cancer risk prevention. After a week on the hospital service spending time with several patients struggling with a new cancer diagnosis, I feel the need to share this with anyone who will listen.

TLDR: The more you adhere to these lifestyle modifications, the lower your total cancer risk is. The best part: only good side effects.

05/04/2023

One pan creamy coconut chickpea curry 😋

Here’s another ✅tasty, ✅quick, ✅meal prep-able (if that’s a word) meal to add to your meal rotation this week. Thanks Jessica in the Kitchen!

Ingredients:
- Yellow onion
- Diced canned tomatoes (14 oz)
- Canned chickpeas (16 oz)
- Coconut milk (low fat, 13.5 oz)
- Zucchini
- Fresh lime (or lime juice)
- 3 cloves garlic (garlic powder is fine I guess)
- Spices: garam masala (1.5 tbsp), curry powder (1 tsp), cumin (1/4 tsp)
- Rice (or quinoa)
- Cilantro

Recipe:
1. Add diced onion and the canned tomatoes into a pre-warmed deep frying pan on medium heat. Add salt and pepper and let simmer for 10 minutes.
2. Add chickpeas, garlic, garam masala, curry powder and cumin. Stir.
3. Add in the amount of coconut milk you want to create the consistency you like. You can use a little bit of cornstarch or coconut flour to thicken the curry. Boil, then reduce to medium-low. Simmer for 10 minutes.
4. Optional: fry up sliced zucchini until golden brown.
5. Squeeze in some fresh lime. Add in your fried zucchini. Serve over rice and top with cilantro for garnish.

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