ࡱ> [ 4bjbj 4\ΐΐ,<OdQ(& _QaQaQaQaQaQaQ$TV>QQQ..._Q._Q..2LPypj?N.KQQ0QmNV:V\PVPL.QQ.QV : Drinks Green Drink Recipe 1 apples, cored 1 big handfuls of spinach 1/4 cup of chopped parsley 1 celery stick, chopped 1 thumbnail lengthof ginger root, peeled 1 lemon -juice only (use peel slice for zest) 1/2 medium cucumber Place ingredients in a blender; add 2 oz. spring water or a handful ofice cubes. Puree for one minute. Options Add some greens powder to this such as spiralina or chlorella Experiment with different vegetables. Lemon Ginger Iced Green Tea 2 cups of water 1 tsp ground ginger 1 1/2 tsp of grated lemon peel 6 green tea bags 4 tsp lemon juice (to taste) Stevia to sweeten if desired Directions: Bring water, lemon peel and ginger to a boil over medium heat. After the mixture reaches a boil, reduce heat and simmer for about 10 minutes. Remove mixture from heat and add teabags. Steep tea bags for 10 minutes stirring and pressing bags throughout. Remove tea bags and add lemon juice. Refrigerate tea until chilled and serve over ice. Iced tea can be garnished with lemon, lime or orange slices or fresh fruit such as berries Breakfast Cranberry Ginger Granola Recipe from Get It Ripe, By: Jae Steele 3 cups of rolled oats 1 cup of oat bran cup of shredded unsweetened coconut cup of raw walnuts cup of pumpkin seeds cup of coconut or sunflower oil 2/3 cup of brown rice syrup* 1 tbsp of fresh grated ginger cup of dried organic cranberries (preferably sweetened with apple juice) Preheat oven to 325 F. Lightly oil a casserole dish. Combine oats, bran, coconut, walnuts, pumpkin seeds, oil and syrup in a large bowl. Squeeze the grated ginger over the bowl, then add the pulp too (for better distribution of the ginger flavour). Transfer to the casserole dish, evenly distributing granola, and bake for 25 minutes, removing from oven to stir a couple of times for even baking. Remove from oven, mix in cranberries and allow to cool. Stores in an air tight container for a month or more. Serve with yogurt, kefir or milk * a cup of maple syrup or agave nectar can be substituted for the brown rice syrup, although it will not produce the same crunchy granola clusters. Fruit & Yogurt Parfait 1/2 cup plain yogurt Sliced berries 1 tbsp of ground flaxseeds cup of whole grain cereal (Try: Natures Path Smart Bran) Place the yogurt on the bottom of a bowl. Top with sliced berries, ground flaxseed, and your whole grain cereal. ENJOY Shopping Tip: When purchasing cereal, the general rule of thumb is to look for a cereal that contains more than 5 grams of fibre and less than 5 grams of sugar. Dips Edamole This dip looks like traditional guacamole, but it is made with edamame. Edamame is a great source of protein. cup of shelled edamame, thawed 3 tbs of water 2 tbs extra virgin olive oil 1 tbs fresh lemon juice tsp sea salt and/or granulated kelp or dulse tsp hot sauce 1 garlic clove Combine all ingredients in a food processor; process until smooth. Cover and chill. Soup & Salad Broccoli (or Cabbage) Delight A beautiful, colourful, flavourful salad from Caroline DuPonts kitchen. 2 tbsp. apple cider vinegar 1 tbsp. olive oil 1 tbsp. flax oil 1 tbsp. honey 1-2 tsp. sea salt tsp. ground fennel 2 cups broccoli (or green cabbage), finely chopped cup red cabbage, chopped cup red onion, finely chopped 1 rib celery, finely sliced 1 carrot, finely chopped cup fresh parsley, chopped 1 apple, cored and finely chopped cup dried currants cup pecans or walnuts, chopped cup raw cheese in small chunks (optional) Combine salad dressing ingredients (vinegar, oils, honey, salt, and fennel) in the bottom of a large salad bowl. Add vegetables, parsley, apple, currants, nuts, (cheese is optional) and toss to combine. Swiss chard and Pine Nut Soup Source: Heart Smart Cooking, By: Bonnie Stern Ingredients 2 tsp olive oil 1 onion, chopped 2 garlic cloves, chopped 1 large bunch Swiss Chard, stalks and leaves chopped separately 4 cups of vegetable stock or filtered water lbs fresh baby spinach cup pine nuts, lightly toasted cup water Sea salt and pepper Directions Heat oil in a large saucepan on medium heat. Add onion and garlic and cook for 5 to 8 minutes or until tender but not brown. Add chard stalks. Cook for 5 minutes. Add stock and bring to a boil. Cook for 10 minutes. Add chard leaves and spinach and cook for 5 minutes. Meanwhile, in a food processor or blender, puree pine nuts with water until very smooth. Add soup and puree. Return to saucepan and heat thoroughly. Season with sea salt and pepper. Greek Lentil Salad Source: Enlightened Eating By: Caroline Dupont 1 cup of brown lentils 4 cups of water 2 bay leaves 1 tsp of fresh thyme or tsp of dried 2 garlic cloves. Peeled cup of diced celery cup of mixed bell peppers, diced cup of minced red onion cup of fresh chopped parsley 1/3 cup crumbled feta or crumbled tofu Dressing: cup of olive oil, 3 tbs of red wine vinegar, 1 tsp of ground fennel and Dijon mustard and salt and pepper to taste Rinse the lentils. In a medium pan, bring the lentils, water, bay leaves, thyme, and garlic to a boil. Reduce heat and simmer for about twenty minutes, until tender, stirring occasionally. Combine the dressing ingredients in a large bowl. Add the celery, pepper, onion, and parsley. Drain the lentils and discard the bay leaves. Remove the garlic, mash it and mix it back into the lentils. Toss the lentils with the vegetables and dressing and add the crumbled feta or tofu. Yummy Greens 1 head of Swiss chard, kale, collards, mustard greens, or spinach Onions, leeks and/or shallots 1-2 garlic cloves 1-2 tsp of olive oil or coconut oil A tsp of Tamari (or more to taste) Saute onions, leeks or shallots until tender. Add greens and garlic. Gently cook down. Add tamari and enjoy! Main Dishes Multi Bean Tuna Salad Serves Two 1 cup mixed beans (canned is okay, try EDEN Organic) cup of avocado cup green onions 6 oz of canned tuna Mix all ingredients in a large bowl. Top with your favorite dressing (option: try honey mustard dressing). Serve with honey mustard dressing! Honey Mustard Dressing cup flaxseed or olive oil cup plain yogurt (preferably organic) 1 tsp garlic (minced) 1 tbsp of agave syrup 1 tsp Dijon mustard Sea salt and pepper to taste Mix together and Enjoy Salmon and Fennel with Roasted Lemon Vinaigrette 2 bulbs of fennel 2 lemons, cut in half crosswise 4 cloves of garlic, unpeeled 3 tbsp olive oil Sea salt and pepper to taste 4 6-ounce pieces of salmon fillet 1 tsp agave syrup 1 tsp chopped rosemary 12 ounces of mixed greens (about 8 cups) Heat oven to 400F. In a large roasting pan, toss the fennel, lemons, garlic, 1 tbsp of olive oil, and sea salt and pepper to taste. Roast until the fennel begins to soften, about 8 minutes. Season the salmon with sea salt, pepper and nestle in the fennel. Roast until the salmon is opaque throughout, 12-15 minutes. Squeeze the garlic out of the skins into a small bowl and mash to a paste. Squeeze the lemon pulp and juice into the bowl. Stir in agave syrup, rosemary and the remaining 2 tbsp of oil. Place the salmon and fennel over the greens. Drizzle with the dressing. Quinoa Bowl This is a quick, healthy and nourishing meal that tastes great. One of my favorites! cup of raw quinoa, rinsed cup of purified water 1 cup of chopped mixed veggies (ex. Sweet potatoes, carrots, celery zucchini, broccoli, bok choy, chard etc.) Sauerkraut (unpasteurized, found at your local health food store) 1 tsp of sesame, sunflower or pumpkins seeds Tamari and sesame or flax oil to taste Bring quinoa and water to a boil. Turn heat to low and cook for 15 minutes. In the meantime, chop veggies and toss into a steamer. Put veggies that take longer to steam in first (ex; carrots, yam, etc.), then add the rest of the veggies except greens. Leafy greens such as kale, chard and bok choy do not need very long in the steamer. When the rest of the veggies are pretty much ready, take off heat and add greens and cover for 1 minute. Place cooked quinoa in the bottom of a bowel. Layer the vegetables next and then top with seeds, tamari, sauerkraut and oil. Top with cooked chicken or your favourite legume!! Nourish Me Chicken Soup/Stew Garlic has many health promoting properties. It is great for the immune system, helps circulation, normalizes cholesterol, as well as having anti-bacterial, anti-fungal and anti-yeast properties. This is a great soup loaded with garlic and many other nourishing vegetables. Ingredients medium onion, chopped 6 cloves of garlic, minced 3 carrots, chopped 1 parsnip, chopped 2 celery sticks, chopped 1 piece of kelp, whole (remove at the end of cooking, optional) 1 carton of organic chicken broth cup of pure/filtered water cup of shiitake mushrooms 1-2 tsp of turmeric 1-2 tsp of dried thyme 1 whole cooked chicken, shredded into bite size pieces Swiss chard, chopped Lots of fresh parsley, chopped Himalayan or good quality sea salt Directions Add the onion to a big pot and simmer in some good quality olive oil or coconut oil for 1-2 minutes. Add the carrots, parsnip and celery and simmer for a couple more minutes. Add garlic and simmer for one more minute. Add broth, water, mushrooms, turmeric, thyme, and kelp and bring to a light boil. Turn down to low heat and let simmer for a half and hour to forty five minutes (or longer). Add chard, cooked chicken (or beans to make vegetarian), parsley and salt to taste. Let simmer for ten to fifteen minutes longer. Try same spelt lavish by pita break with this soup. It adds a great crunchy texture to a great tasting soup. Enjoy. Tofu Kebabs Tofu chunks Cherry tomatoes Chopped zucchini Sweet peppers, cut into chunks Onions, cut into chunks Mushrooms Soak wood stick for a couple hours in water. Marinade tofu and vegetables in Teriyaki Sauce* for a couple of hours. Assemble and BBQ or bake until done. Option: Serve over quinoa or with a large green salad. Teriyaki Sauce and Marinade Enlightened Eating, By: Caroline DuPont Try this marinade on baked or BBQ kebabs, stir frys or as a marinade for meats or tofu. 1/3 cup of (wheat free) tamari 2 tbsp of water 2 tbsp freshly squeezed lemon juice 1 tbsp pure maple or agave syrup 1 tbsp cold pressed sesame oil 2 tbsp finely grated ginger 1 clove of garlic Put all ingredients into a large jar, cover with a lid and shake until mixed. Desserts Banana-Oatmeal-Date Drops Thank you Susan Baker RNCP 1 cup of mashed ripe bananas (about 2-3 bananas) 2 cups of rolled oats 1/4 cup of ground flaxseeds 3/4 cup of pitted dates 1 tsp of vanilla Mash bananas, and then stir in oats, ground flaxseeds, dates, and vanilla. Mix well. Drop onto cookie sheets and bake at 350F for 10-15 minutes (until golden) Dark Chocolate Truffles Source www.whfoods.com Ingredients: 1/2 cup pitted prunes 1/4 cup pitted dates 3 TBS almond butter 1 TBS maple or agave syrup 3 TBS unsweetened cocoa 1/2 cup finely grated unsweetened coconut  In a food processor, drop the prunes and dates through the feed hole one by one. Scrape the processor bowl and run until the prunes and dates are smooth. Add remaining ingredients except for the coconut. Run until smooth and scrape the bowl as needed. Roll the mixture into 12 one-inch balls and roll in coconut to coat. Refrigerate for at least 1/2 hour.   O R   ! 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