A colleague of mine, Dietician Lisa Ciotoli, is offering a 3 week online meal-planning workshop – here are the details: This comprehensive group program will break down meal planning into three bite-size pieces – planning, shopping and prepping – making this seemingly overwhelming process manageable! Topics Include: • Getting organized with food storage • Planning…
LAST CALL for bookings for Thursday, June 15 9:00am to 4:30pm Digital infrared thermographic imaging (thermography) Thermography is the practice of using an infrared camera for health scan imaging to show heat signals on the skin. Thermographic scans are capable of detecting areas of inflammation and other early warning signs of disease, making them a…
Pomegranate Quinoa Salad This recipe is adapted from a recipe by POM Wonderful, a California pomegranate grower. The jumbo pomegranates now on the market yield 1-1/2 to 2 cups of arils (those tangy red seeds). Made with quinoa (pronounced “keen-wa”) it is nutty, crunchy, gluten free and looks fabulously festive. 2 cups water 1 cup…
This is a great recipe for those who love a traditional dish like Shepherd’s Pie and think it can’t be made meatless. My family makes this recipe (minus the vegetarian gravy and plus some dehydrated tomato paste) when we are canoe camping every summer. It is hearty enough to fill us up after long days…
Eating vegetarian proteins means that you need to combine different foods to get all of the Essential Amino Acids in order for your body to make up full protein molecules. This can mean combining beans and corn – as in many Mexican dishes, or beans and squash, or beans and nuts, or beans and grains…
Much to my family’s chagrin, I love stew. Now granted stew really is more of a fall and winter food, but I love this recipe so much that I had to put it in for you all to try. This is a hearty meatless stew, with savoury flavours and full of nutrients. Enjoy it! …
So when you bake a butternut squash there tends to be a lot of squash. My trick is to bake it, puree what we don’t eat and freeze it for later use. I use it in all sorts of foods – chili, muffins, etc. I discovered this recipe in the fall when I was trying…
I get asked often about tofu. I hear comments about how people have tried tofu and had it fail dismally, that is was tasteless, or mushy. So here is my version of tofu – it is flavourful, and cripsy on the outside, tender on the inside. Vegetable Tofu Stirfry (serves 4 adults) 2 nests…
Here is a tasty casserole brimming with fresh vegetables and loaded with taste. Vegetable Rice Bake 1 onion, chopped 2 cloves garlic, minced 2 small zucchini, chopped 1 red pepper, chopped 1 cup mushrooms, chopped 1 cup cherry tomatoes, halved 2 cups kale, chopped 2 Tbsp olive oil 1 Tbsp Herbamare 1 tsp Italian…
Most true vegetarians would prefer these homemade unprocessed burgers to store bought fake meat burgers anyway. Many of my meat eating friends would agree that these are great tasting. Cheesy Quinoa Bean Burgers 1 cup water 1/2 cup quinoa, rinsed well in a sieve and drained 1 Tbsp olive oil 1 cup onions, diced…
With vegetables, beans and quinoa in them, these burgers are nutritional powerhouses, not to mention that they contain chia seeds too, which adds an Omega 3 boost. Cilantro Quinoa Veggie Burgers 1 1/2 cup water 3/4 cup quinoa, rinsed well in a sieve and drained 1/4 cup green onions, diced finely 1/2 cup carrots, grated 1…
This recipe is adapted from Simply in Season cookbook by Mary Beth Lind and Cathleen Hockman-Wert and is a favourite in our house. They are delicious rolled in tortilla shells, on their own or served over salad. Serve these burritos up with homemade salsa and guacamole, and they are a nutritious, quick and filling meal.…
1lb dried navy beans 1 tsp baking soda filtered water 2 medium apples, cored and chopped ½ cup raisins 1 large onion, peeled and minced 2/3 cup unpasteurized buckwheat honey 1 stock cube, your preferred flavour – vegetable, chicken, beef 1 Tbsp mustard 1-3 tsp curry powder, to taste 1 tsp sea salt Combine navy…
1 1/4 cup long grain rice 3/4 cup dried pigeon peas, red kidney beans or black beans 3 1/2 cup water 2 ounces creamed coconut or coconut puree 2 tsp dried thyme or 1 tbsp fresh chopped thyme 1 small onion, peeled and stuck with whole cloves sea salt and black pepper to taste 1)…
This amazingly easy and delicious vegetarian soup reminds me of Campbell’s “Bean with Bacon” from when I was a kid. One of my kid patients inspired me to figure out this one. Bean with “Bacon” Soup 1lb great northern beans, soaked overnight with baking soda, drained and well-rinsed 3 carrots, very finely minced 2 stalks…
My family loves the flavour of this homemade tomato soup. This is delicious in the summer when tomatoes and basil are ripe and in season. Tomato Pasta Soup with Basil 3 ripe tomatoes or 28oz diced tomatoes with liquid 2 Tbsp olive oil 1 medium onion, finely chopped 1 clove garlic, minced 1 small…
Black Bean and Quinoa Burgers 1/2 cup uncooked quinoa 2 cups soaked and pre-cooked black beans, or well rinsed canned ones 2 Tbsp olive oil 1 onion, diced 1/2 zucchini, diced What to do: 1) Place quinoa in a sieve and rinse well with cold water. Bring 1 cup water to boil. Add quinoa, and…
Glory Bowl came from the Whitewater Ski Hill Restaturant in Nelson, BC. They published this recipe in their first cookbook. This is served in the Modern Bakeshop in Revelstoke, but we made these at home. The recipe is easily modifiable which makes it a staple for any household. It makes good use of nutritional yeast…
Maple Walnut Granola 4 cups rolled oats 1 cup rice bran 1 cup chopped walnuts 1 tsp. pure vanilla extract ¼ cup coconut oil, melted (measure into a glass measuring cup and set this on a warm stove to allow melting) ¾ cup maple syrup ½ cup dried currants 1/2cups dried cranberries Preheat oven…
Chocolate Coconut Granola 5 cups rolled oats 3 cups whole grain puffs (puffed brown rice, millet, spelt, etc) 1 cup hemp seeds 1 cup shredded coconut 1/2 cup fair trade unsweetened cocoa powder 1/2 cup maple syrup 1 tsp liquid stevia 2 Tbsp pure vanilla extract 1 tsp sea salt 1/4 – 1/2 cup…
Maple Pecan Cranberry Granola 6 cups rolled oats 1 cup pecans 1 cup sunflower seeds 1/2 cup raw cocoa nibs 2 tsp ground cinnamon 1/2 tsp sea salt 1/2 cup maple syrup 1 tsp liquid stevia 1/2 cup warm water 2 tsp grated fresh ginger 2 tsp vanilla extract 1 cup dried cranberries Preheat oven…
When you are allergic to scrambled eggs, breakfast can be a bummer. But there are alternatives that can be just as tasty and protein rich. This is a flavourful, decent textured scrambled egg alternate. Make sure you choose a firm block of tofu such as Sol Cuisine Organic Artisan tofu (available at Zehrs Market). Soy…
Use whatever bread you are able to eat – whole grain, 100% rye, rice bread, spelt bread, sourdough, etc. And if you are sensitive to bananas take them out, or substitute pureed pumpkin and add a dash of cloves to the recipe – it’ll be delicious either way. Eggless Banana French Toast 1 cup water…
There are actually a number of recipes for eggless pancakes, but I find this one so versatile that I stick with it. Because there are only 2 wet ingredients – this dry pancake mix can be easily transported to the cottage, camping, to other people’s houses and then the final ingredients added just before cooking.…
Rice pudding can be a nutritious breakfast, not just dessert – which is the way most people think about it. It has egg, and rice and dried fruit. Serve it warm with out without milk or a nondairy beverage poured over. Baked Rice Pudding 3 cups cooked brown rice 1/4 cup dried fruit –…
Here is another baked breakfast, still gluten free like the rice pudding, but also egg-free. Quinoa and silken tofu combine to make a velvety, protein-packed breakfast that will keep you going until lunch. Baked Maple Quinoa Porridge 3 cups cooked quinoa 1/4 cup dried fruit – chopped pineapple, dates, raisins, apricots, etc 1/4 cup…
I’ll admit it, although I love and crave kale – cooked or raw – I used to really dislike it in my smoothies. I used to think that it ruined this morning drink that I find delicious. Not anymore! My daugther refuses to drink any smoothies that have vegetables in them, so if the smoothie…
Always looking for more breakfast ideas that don’t involve eggs. I was pleasantly surprised when my family chose these gluten-free, eggless waffles over our spelt flour eggless waffles, these were lighter and lovely. Enjoy! Gluten-free Egg-free Waffles Dry ingredients 1 cup total flour (1/3 cup sorghum, 1/3 cup brown rice, 1/3 cup light buckwheat) 2…
My friend Renee created this fabulous salad dressing, so we call it “Renee’s Salad Dressing”. This salad dressing tastes nothing like the store-bought Renee’s salad dressings though. It is healthy, sweet, salty and tart all at the same time. ½ cup flaxseed oil (hemp seed oil works too, and you could always use olive oil)…
This Lentil Apple Salad is adapted from Simply in Season by Mary Beth Lind and Cathleen Hockman-Wert, which by the way is another great cookbook. The chapters are separated into seasons, which makes it easy to follow for those cooking with foods available seasonally. 1 cup green lentils 1 cup quinoa 4 Tbsp olive…
When getting together for a potluck my friend Kath will often say “can you bring your quinoa salad?” I ask “which one?” “Any of them” is always her response, but she really likes this one. 3 cups cooked quinoa 1 cup green onion, chopped 1 cup celery, finely chopped ½ cup each red and…
This salad is beautiful served over baby arugula, but doesn’t need the greens to still be tasty. Pair it wth a lentil or bean soup for a delicious vegetarian meal. 2 large beets, peeled and shredded 2 carrots, peeled and shredded 2 apples, peeled, cored and shredded 1 cup crumbled goat feta cheese 1 cup…
1 ½ cups cooked chickpeas 2/3 cup green onions, minced 3 cloves garlic, minced 1 large tomato, chopped 3 celery stalks, finely chopped Juice of one lemon 2 Tbsp fresh mint, chopped 3 Tbsp fresh parsley, chopped 1/3 cup olive oil ¼ cup goat feta cheese, crumbled Sea salt and freshly ground black pepper, to…
My neighbour gave me the inspiration for this salad. We were chatting about kale one day and she told me about this salad she’d been making. I arranged it to try and threw together my own version of it with my creamy dressing. My daughter and her friends and my inlaws all like it –…
In university, one of my roomates gave me this recipe. It is so simple and so delicious I had to share it. Greek Salad Dressing 3 Tbsp lemon juice, fresh squeezed 3 Tbsp extra virgin olive oil 1 tsp dried oregano or 2 tsp fresh minced oregano 2 large cloves garlic, minced Sea salt and…
Now here is a recipes that is sure to enhance your salads and other dishes too. Tahini is the butter made from sesame seeds (i.e. like peanuts are to peanut butter, sesame seeds are to tahini). Tahini is rich in calcium, protein as well as containing copper, manganese, magnesium, iron, zinc and other minerals. It…
Store bought salad dressings tend to contain ample preservatives and thus many of them taste the same – despite having different ingredients. Making salad dressing at home is so easy if you have a few simple ingredients in the house. Now buying all of these ingredients at once would add significantly to your grocery bill,…
I am always trying to find recipes for snacks I can send to school with my daughter as a change from homemade muffins. These bars are delicious and nutritious. Try them out on your kids. My daughter saw bars like these while we were in the Bulk Barn one day – by Enjoy Life –…
These bars are decadent and satisfy a sweet tooth, yet they are protein-rich, gluten free and use natural sweetener. With cocoa powder, seeds and nuts these bars are packed with minerals. Great for a post-exercise energy boost! Chocolate Protein Squares 1 cup almond butter 2/3 cup agave nectar ½ cup fair trade cocoa powder…
My friend gave me this recipe, she makes them more fun by adding in 4 Tbsp rainbow covered chocolate chips. No-Bake Almond Butter Balls 1 cup rolled oats ¼ cup ground flaxseed ¼ cup sliced almonds 2 Tbsp chia seeds 2 Tbsp cocoa powder Pinch of cinnamon & sea salt 1/2 cup almond…
Whoever said that rice crispy squares had to involve marshmallows and a whole lot of sugar to be tasty hasn’t tasted these ones yet. This recipe includes seeds and nut butters for protein and extra nutrients. I use brown rice syrup and coconut palm sugar which have a lower gylcemic index than the white sugar…
The following recipes for smoothies are good liver and kidney detoxifiers. The liver has to process pretty much everything our body is exposed to as well as what we create on our own. This is a big job. Enjoying any of these smoothies can ehlp the liver in it detoxification role. The kidneys flush out…
Citrus is an amazing fruit for providing vitamin C and bioflavonoids – nutrients which help vitamin C to be a superstar in our body – and helping to get rid of excess mucus in the nasal passages and intestines. Mucus can block our ability to absorb nutrients efficiently. These smoothies are good for providing hydration…
These smoothies are all creamy and delicious, while providing calcium, fibre and balancing the blood sugar. Strawberry Dream 1/4 avocado 1 cup fresh or frozen strawberries 1 cup spinach 1 Tbsp chia or hemp seeds 1 Tbsp agave or maple syrup 1/2 cup almond milk 1/2 cup water Place all ingredients into blender and puree…
Granola bars purchased from stores often contain many unnecessary preservatives and sweeteners. By making your own, you control what goes into them and can adapt them to your tastes. Below are 3 different granola bar recipes – Try them, adapt them to your family’s tastes. Oatmeal Bars This recipe makes a crunchy baked bar. 2…
When you need gluten-free in your household, give these muffins a try – they happen to also be egg-free. Vegan & Gluten-free Cornmeal Muffins Ingredients 2 Tbsp finely ground flaxseed + 6 Tbsp water 1 cup sorghum flour (Bulkbarn) 1/3 cup tapioca starch 1 cup finely ground cornmeal 1 tsp sea salt 1 Tbsp baking…