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Healthy Roots

Massage Therapy &  Wellness Center

330 Gardiner Park Court

Regina, SK  S4V 1R9


Cell: 306-540-5657

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© 2017  by Ciara Christoph.


August 1, 2017

If you are looking for a rare dish that has a very delicate texture, salty cheese and meaty flavor of the beef to compliment your full bodied red wine! This is my go to.

Serves 4 - 6


1 pound raw beef tenderloin (chilled)

1 cup fresh baby arugula to garnish

1/8 cup Freshly Grated Parmesan Cheese

1/2 cup extra virgin olive oil, divided

Kosher salt and freshly ground black pepper to taste


1 tablespoon truffle oil

1 cup mayo

1 garlic clove minced

1 teaspoon lemon juice


Keep beef chilled until plating the dish. Cut the beef across the grain into 1/8-inch-thick slices. (I just go to the butcher they know what they are doing)

Arrange the slices on chilled plate. Add sauce on top of beef , spread the arugula and Parmesan  across the dish and season with salt and pepper.

Serve with fresh or toasted baguette slices, I always like to spread more sauce on the bread.


July 31, 2017

Enjoy this light refreshing dish with a little twist!

Serving 1


1/4 cup pea shoots

1/4 cup arugla

1 cup tomato

1/4 cup bocconcini

3 tablespoons chopped basil


2 tablespoons olive oil

1 tablespoon balsamic vinegar

salt to taste


July 31, 2017

Craving some comfort food on a cold wintry or rainy day! This recipe is for you! MY favorite part about this dish is the dill flavor. I’m a huge fan of dill. The more dill you put in this dish the better it is, at least in my opinion.

If you're looking for a quick yet mouthwatering dish loaded with tender beef, mushrooms in a smooth and rich creamy dill sauce, look no further!

Ingredients for Dill Sauce - Serves 4

1 can Mushroom Soup

1/2 cup greek yogurt

1 medium onion chopped

2 cup mushrooms chopped

2 cloved of garlic minced

1/2 cup white wine or sherry

1 cup chicken broth low sodium

fresh dill chopped as desired

1 package of gnocchi


  1. In a large skillet,  over medium-high heat. Generously season with salt and pepper.

  2. Saute onion, mushroom and garlic and cook for 2 more minutes until the onion is soft. Add the mushrooms and continue cooking for about 5 to 7 minutes until the mushrooms soften and are golden brown, stirring occasionally.

  3. In separate pan combine mushroom soup...

July 31, 2017

If you're bored of a basic green salad, here's a hearty, protein packed variation. 

Serving 1


1 cup cooked quinoa

1/4 teaspoon salt

1 medium carrot julienne or sliced

1/2 beet julienne or sliced

1/2 cucumber julienne or sliced

2 radishes chopped (optional)

1 tablespoon feta cheese (optional)

1/4  cup chick peas

1/2 tablespoons sesame oil

1 tablespoon olive oil

2 tablespoons rice vinegar

2 teaspoons fresh ginger, finely minced

1 teaspoon fresh garlic, finely minced

squeeze lemon to taste

dash of salt

Enjoy this filling salad!

Some days I just can't help myself but to indulge in some bacon.  This recipe is one of my favorites and quite the treat. Hope you enjoy!


  • fresh lettuce of your choosing

  • layer of tzatziki greek yogurt dressing

  • 1 egg cooked to your liking

  • freshly cut tomato & avocado

  • 3 slices of bacon

Viola! Gluten free breakfast is served.....

I have found juicing has been really helpful on my journey to healing.  One thing I do know is that I can tell a difference when I’m juicing and NOT juicing. My energy levels are one of the largest benefits for me.  Getting through my work days without the crashing or coming home and going for a nap and waking up the next day. These scenarios I have noticed only occur less frequently when I am  juicing my vegetables and a little bit of fruit.

There are many health benefits when drinking freshly juiced fruits and vegetables, it a great way to add nutrients to your diet that you normally cannot intake in your normal daily food consumption. Fruits and vegetables juices retain most of the vitamins, minerals and plant chemicals (phytonutrients) that would be found in the whole versions of those foods. These nutrients can help protect against cardiovascular disease, cancer and various inflammatory diseases, like rheumatoid arthritis. Valuable compounds can be found in a variety of f...

May 3, 2017

This  parsley salad is a great addition to any menu. Parsley are often ignored in its popular role as a table It’s refreshing, has wonderful healing properties and quick to put together for one of those hot summer days. 

Prep time

15 mins


  • 1 bunch of parsley roughly

  • 1 red onion thinly sliced (pre-soak in red wine vinegar)

  • 2 Roma tomatoes  diced

  • ¼ cup crumbled feta

  • ¼ cucumber sliced

  • ¼ red or yellow pepper

  • 3 Tbsp. olive oil

  • 2 Tbsp. kalamata olive juice

  • juice of ½ lemon

  • dash of sea salt

  • dash of cracked pepper


  1. In a small bowl mix together olive oil, kalamata olivejuice, lemon juice, salt and pepper.

  2. In a salad bowl toss together parsley with the rest of the ingredients.

  3. Add the olive oil mixture and toss until completely coated.

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Breakfast Sandwich

May 3, 2017

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