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NON-VEGETARIAN MEAL PLANMondayTuesdayWednesdayThursdayFridaySaturdaySundayBreakfastPower SmoothiePower SmoothiePower SmoothiePower SmoothiePower SmoothiePower SmoothieEgg Omelet (brunch)SnackFruit of your choiceFruit of your choiceFruit of your choiceFruit of your choiceFruit of your choiceFruit of your choiceLunchThai Hemp SlawSprout Salad with avocado dressingLeftover Grilled Chicken/Turkey with superfood salad Crunchy Thai SaladSprout Salad with avocado dressingThai Hemp SlawSnackBrown rice crackers/Mary’s crackers and guacamole Mixed nuts and seeds, olivesBrown rice crackers/Mary’s crackers and black bean dipBrown rice crackers/Mary’s crackers and Cilantro Pesto Carrot sticks & Hummus, olivesSun-dried tomato pate with crudite vegetablesDinnerMackerel with tropical salsaGrilled Chicken/Turkey with superfood salad (make enough for lunch tomorrow)Dry-rubbed, Flat-iron steak with simple salad or steamed vegetablesEasy Broiled FishDry-rubbed, Flat-iron steak with simple salad or steamed vegetablesGrilled Chicken/Turkey with superfood saladOPEN NIGHT. Be sensible!!VEGETARIAN MEAL PLANMondayTuesdayWednesdayThursdayFridaySaturdaySundayBreakfastPower SmoothiePower SmoothiePower SmoothiePower SmoothiePower SmoothiePower SmoothieScrambled Tofu(brunch)SnackFruit of your choiceFruit of your choiceFruit of your choiceFruit of your choiceFruit of your choiceFruit of your choiceLunchThai Hemp SlawSprout Salad with avocado dressingLentil tabouli Crunchy Thai SaladSprout Salad with avocado dressingWild Rice with pine nutsSnackBrown rice crackers/Mary’s crackers and guacamole Mixed nuts and seedsBrown rice crackers/Mary’s crackers and black bean dipBrown rice crackers/Mary’s crackers and Cilantro Pesto Carrot sticks & hummusSun-dried tomato pate with crudite vegetablesDinnerQuick vegetable curry with basmati riceLentil tabouli(make enough for leftovers tomorrow)Macrobiotic BowlCajun Beans and riceTasty Chickpeas with brown basmatiQuick vegetable curry with basmati riceOPEN NIGHT. Be sensible!!Breakfasts, Shakes and SmoothiesBanana-Soy Shake1 cup of soymilk1 banana5-10 drops of vanilla essence (Now Co)4 ice cubesStevia to tasteBlend all the ingredients for 2 minutes and enjoy!Chocolate-Almond shake1 cup of almond milk2 tbsp almond butter1 tsp carob powder5-10 drops of vanilla essence (Now Co) – optional but tasty4 ice cubesStevia to tasteBlend all the ingredients for 2 minutes and enjoy!Basic Nutritious Smoothie250 mL soy, nut, rice, or goat milk700 mL distilled (filtered) water2 tbsp hemp oil, flax seed oil, fish oil, or cod liver oil (avoid cod liver oil if you are planning a pregnancy or are already pregnant, or have liver disease)1 tsp nutritional yeast1-2 C fresh or frozen berriesMix in blender until oil no longer sticks to sidesYield: 2 servingsSmoothie Variations: Add the following to the Basic Nutritious Smoothie for a different flavourBanana Coconut Cream Smoothie8 ounces coconut milk/cream (instead of milk)1-2 fresh or frozen bananas (instead of berries)? tsp vanilla extractBlackberry Banana Smoothie? C-1 C fresh or frozen blackberries (instead of berries)1 fresh or frozen bananaCherry Vanilla Smoothie? C-1 C fresh or frozen cherries (instead of berries)1 fresh or frozen bananaChocolate Mousse Smoothie2 tbsp cocoa or carob powder (instead of berries)Creamsicle Smoothie6 ounces of yogurt or kefir4 ounces freshly squeezed orange juice1-2 fresh or frozen bananas (instead of berries)Mocha Swiss Almond Smoothie2 tbsp cocoa or carob powder (instead of berries)2 tbsp raw almond butterPeaches N’ Cream Smoothie? -1 C fresh or frozen peaches (instead of berries)1 fresh or frozen bananaPina Colada Smoothie8 ounces coconut milk/cream (instead of yogurt or kefir)1 C fresh or frozen pineapple (instead of berries)1 fresh or frozen bananaBrain shake # 1375ml pure water2 tbsp “Mineral Matrix” goat powder (St. Francis herb co)3 tbsp lecithin granules (Now company, non-GMO)2 tbsp hemp powder (Manitoba harvest – with fiber if you can get it)1 banana? cup of blueberries, strawberries, raspberries or a mix1 tbsp of cherry concentrate or blackstrap molasses5 ice cubesAdd all ingredients to a blender and blend on high for 2 minutes. This is extremely beneficial to the nerves and brain and on the whole contains high amounts of amino acids, antioxidants and minerals. Great start to the day for those busy brains….Brain shake # 2375ml pure water2 tbsp “Mineral Matrix” goat powder (St. Francis herb co)3 tbsp lecithin granules (Now company, non-GMO)2 tbsp hemp powder (Manitoba harvest – with fiber if you can get it)6 dates? cup of shredded coconut1 tbsp of cherry concentrate or blackstrap molasses5 ice cubes I find it works well to add the dates and bit of the water first and blend this to a fine consistency. Then add the other ingredients and blend on high for 2 minutes. If you add the dates last or to the whole mix they will not blend properly and you will have big date lumps in the bottom of your shake. Brain shake # 3375ml pure water2 tbsp “Mineral Matrix” goat powder (St. Francis herb co)3 tbsp lecithin granules (Now company, non-GMO)2 tbsp hemp powder (Manitoba harvest – with fiber if you can get it)1/8 cup sesame seeds ground in coffee grinder 1 banana? cup of blueberries, strawberries, raspberries or a mix (you can use frozen if need be although fresh is always best)Stevia to taste (you can get powder or drops from Now)5 ice cubesAdd all ingredients to a blender and blend on high for 2 minutes. This is extremely beneficial to the nerves and brain and on the whole contains high amounts of amino acids, antioxidants and minerals. It is extremely alkalinizing and detoxifying. A great start to the day for those busy brains….Brain shake # 4375ml pure water2 tbsp “Mineral Matrix” goat powder (St. Francis herb co)3 tbsp lecithin granules (Now company, non-GMO)2 tbsp hemp powder (Manitoba harvest – with fiber if you can get it)1/8 cup sesame seeds ground in coffee grinder 3 figs, prunes or dates rehydrated by soaking in water overnight? cup of blueberries, strawberries, raspberries or a mix (you can use frozen if need be although fresh is always best)Stevia to taste (you can get powder or drops from Now)5 ice cubesAdd all ingredients to a blender and blend on high for 2 minutes. This is extremely beneficial to the nerves and brain and on the whole contains high amounts of amino acids, antioxidants and minerals. It is extremely alkalinizing and detoxifying. A great start to the day for those busy brains….Super Simple SmoothieIngredients:? blender of fresh, raw apple cider, or nut milk? cup flax seed, ground to a fine meal1 teaspoon cinnamon? cups berries: blueberries, blackberries, cherries, or raspberries 1 avocado1 serving of your favorite greens powder3 heaping tablespoons fresh bee pollen2 tablespoons of lecithin granules3 tablespoons flax seed oil, or white coconut butter1 tablespoon raw, organic honey Pinch Celtic sea salt or Real SaltPreparation:Grind the flax seeds along with cinnamon in a coffee grinder and set aside. Fill your blender with the raw apple cider, or nut milk. Add all other ingredients and turn blender on low until the mixture is moving smoothly. Then blend well on high for 2 minutes until creamy. That's it! :) Makes a meal for 2, or a snack for 4. Coconut Quinoa? - 1 cup of cooked quinoa1 Tbsp ground flax1 Tbsp coconut oil1/8 – ? cup blueberries Milk substitute (soy, rice, almond, etc.)Heavy dash of cinnamonStevia to tasteRinse ? a cup of quinoa and add to pot with 1 cup of water. Bring to the boil and simmer for 15-20 minutes. Grind flax seeds in a coffee grinder and all the remaining ingredients to the cooked quinoa. You can also have this with or without the milk substitute. This breakfast is high in protein and fiber and is really light. The cinnamon and Stevia also aid in balancing blood sugar.Raisin and Cinnamon Quinoa? - 1 cup of cooked quinoa1/8 cup of raisins? tsp cinnamonSoymilkStevia to tasteRinse ? a cup of quinoa and add to pot with 1 cup of water and raisins. Bring to the boil and simmer for 15-20 minutes. Add remaining ingredients and enjoy.Quinoa ‘cereal’? - ? a cup of cooked quinoa2 Tbsp ground flax1/8 – ? cup berries (blue, raspberries or strawberries – or a mix)1-2Tbsp chopped filberts or almondsMilk substitute (coconut, rice, etc.. I prefer the coconut)Heavy dash of cinnamonDash of saltThis is quite versatile and you could have it cold like a cereal or hot like porridge. I’ve found that when preparing the dish as porridge it is best to add the berries and nuts to the quinoa while it is cooking. You can also leave out the milk substitute. This breakfast is high in protein and fiber and is really light.Sprouted quinoa porridge2/3 cup of quinoa, rinsedPinch of cinnamonStevia to taste? cup of fresh almond milk**Soak quinoa overnight in a ceramic bowl. In the morning the quinoa will be sprouted. Rinse it again, put in a bowl and add stevia, cinnamon and almond milk to taste.** To make fresh nut milk: place ? cup of almonds with 1 cup of pure water in a blender (basically 1:2 ratio – for any nut milk). Leave to soak overnight and in the morning blend it together. Strain with a cheese cloth or fine steel strainer (if you don’t mind some bits!). The pulp can be added to salads, etc or discarded. You could also add some lemon juice and dill and make your own ‘cream cheese’ topping. Breakfast Rice? tbsp lemon rind (could use less if you wanted)1/8th tsp cinnamon powder1/3 cup of fresh pressed apple juice? cups of leftover/cooked basmati rice? cup of raw walnuts2-3 drops of steviaSimmer the raisins, lemon rind and cinnamon in juice for a few minutes until the raisins are plump. Add the rice, simmer a few more minutes, turn off heat, add nuts and let stand covered for 10 minutes before serving. Warm Ginger Goji Berry OatmealIngredients:2 cups water1 cup rolled oats? cup goji berries? cup sunflower seeds2tsp grated gingerpinch of salt? cup ground flax seed1 sliced kiwiDirections:Add water, oats, goji berries, sunflower seeds, ginger and pinch of salt. Bring to a boil.Reduce heat to low.Cook until water is absorbed and oats become creamy (about 7 minutes)Remove from heat. Add ground flax seed and sliced kiwi.Cinnamon Millet? - 1 cup of cooked millet? tsp cinnamon1 tbsp coconut oilUnsweetened soymilkStevia to tasteRinse ? a cup of millet and add to pot with 1 cup of water. Bring to the boil and simmer for 15-20 minutes. Add remaining ingredients and enjoy.Sesame pancakes1 cup sesame/sunflower meal (I grind my own with a coffee grinder)2 tsp. baking powder1/2 cup arrowroot powderpinch of stevia1 1/2 Tbsp. ghee or coconut oil1/2 cup waterCombine the first 4 ingredients. Add the oil and water. Stir gently. Cook 'em in the pan. The batter will thicken as it stands, you may need to add more water.Chickpea muffins3 cups cooked chickpeas or canned1 cup sunflower seeds3-4 large florets cooked cauliflower1 tbsp tahini3-4 cups chickpea flour(or whatever you prefer)1 cup of your preferred oiltsp baking sodatsp cumin (ground or seeds)tsp ground gingertsp coriander (ground or seeds)lemon juice to tastewater as neededBlend the whole lot up until a thick paste forms, this should be thick enough to need a little shake to get it off the spoon.Spoon an inch and a half depth into muffin pans, and cook for 45 mins at 250°F or until a toothpick comes out clean.Whole Grain Porridge with Berries and Almond MilkIngredients:2 cups cooked rice, quinoa or millet2 ? cups water4 pitted soft dates2 tbsp raw almond butter1 cup fresh or thawed frozen berries? cup chopped walnuts or pecansunrefined sugar (optional)Instructions:Put the rice in a medium saucepan with 1 cup of the water. Cook over medium-low heat until warm, stirring occasionally. Add a little more water if necessary to prevent sticking.Make almond milk by putting the dates, almond butter, and remaining 1 ? cups of water in a blender and processing until smooth (or you can buy it).To serve, divide the rice between two bowls and top with the berries. Pour half of the almond milk over each serving, then sprinkle half of the walnuts over each. Sweeten with unrefined cane sugar if desired.Servings: 2Blueberry PancakesIngredients:? cup buckwheat groats, soaked in water for 4 to 8 hours? cup quinoa, soaked in water for 4 to 8 hours1 1/3 cups water1 cup old-fashioned rolled oats6 pitted soft dates? cup hempseeds2 tablespoons ground flaxseeds1 tbsp extra-virgin olive oil1 tsp vanilla extract? tsp baking powder? tsp baking sodaPinch of saltInstructions:Drain and rinse the buckwheat and quinoa in a fine-mesh strainer. Transfer to blender.Add the water, blueberries, oats, dates, hempseeds, flaxseeds, oil, vanilla extract, baking powder baking soda, and salt. Process until smooth. Let the batter sit for 5 minutes. Lightly oil a large skillet with cold-pressed coconut oil and heat over medium-low heat. Power in batter to make three 3-inch circles. Cover and cook for 5 minutes (see notes)Flip and cook the other side for 5 minutes, uncovered. Serve hot.Notes:The buckwheat and quinoa can be soaked together.The pancakes must be cooked for 5 minutes per side; otherwise, they’ll be doughy inside. Plan to make them while you’re doing other work in the kitchen so that you’re not standing at the stove waiting, which might tempt you to turn them over or serve them too soon.Servings:Makes 15 (4-inch) pancakesPear-Ginger MuffinsIngredients:1 ? cups spelt flour or whole wheat flour2 tsp ground cinnamon2 tsp baking powder? tsp baking soda? cup almond milk? cup applesauce? cup maple syrup? cup extra-virgin olive oil or expeller-pressed sunflower oil2 tsp peeled and grated fresh ginger? tsp cider vinegar2 ripe pears, peeled and dicedInstructions:Preheat oven to 375 degrees F.Lightly oil one 12-cup muffin pan or two 12-cup mini muffin pans. Put the flower, cinnamon, baking powder, and baking soda in a large bowl and mix well. Put the nondairy milk, applesauce, maple syrup, oil, ginger, and vinegar in a blender and process until well combined. Pour the applesauce mixture into the flour mixture. Stir to combine, using as few strokes as possible. Gently stir in the pears until evenly distributed. Spook the batter into the prepared muffin cups, filling each about three-quarters full. Bake for 20 to 25 minutes for large muffins, or 12 to 15 minutes for mini muffins, until a toothpick inserted in the center of a muffin comes out clean.Let the muffins cool for 5 minutes before removing them from the pan.Cool completely before storing. Store in sealed containers or ziplock bags, Pear-Ginger Muffins will keep for 3 days at room temperature or for 1 month in the freezer. Servings:Makes 12 large muffins or 24 mini-muffinsSweet muffinsPreheat oven to 375? F6 tbsp butter (or ghee) melted3 large eggs1/4 cup coconut milk (reg.or lite)Beat these 3 ingredients together, and then add:2-3 tsp. stevia 1 tsp. maple flavoring (Frontier)1 tsp. Vanilla (Frontier)4-5 Tbsp. vegetable glycerin1 Tbsp. fresh lemon juiceMix the following together and add to the above:2 tsp. cinnamon1 tsp. nutmeg1/2 rounded tsp. baking powder1/2 rounded tsp. baking soda1 cup ground flaxseed meal (make sure this is as fresh as possible)1 t. xanthan gum/brown rice flour (easier to find)1/4 cup amaranth (or your preferred) flour4 oz. chopped hazelnuts (filberts) or other nut of your preference (nuts optional)Mix all ingredients together quickly and immediately spoon into muffin pan/papers. Mixture will start to expand as lemon juice reacts with baking powder and soda. The xanthan gum/brown rice flour adds body and traps the resulting air from the baking powder/soda and lemon juice reaction (acts like gluten). Bake at 350?F for 13-15 mins. This recipe makes 12 muffins; however, you may also double the recipe and get 18-20 larger size muffins.Zucchini muffins1/4 cup melted ghee (clarified butter)1/2 cup vegetable glycerine1/3 cup water1 cup grated zucchini1/4 cup unsweetened shredded coconut (optional)1/4 tsp ground cloves1/4 tsp nutmeg1 tsp cinnamon1/8 tsp sea salt1 tsp baking soda1 1/2 cups amaranth/quinoa flourMix all of the above together. Bake at 350F for approximately 18 minutes. Makes 8 muffins. Scrambled tofuAdapted from Staying Healthy with Nutrition by Elson Haas3 8oz tofu cakes1 tbsp light miso1 tbsp olive oil1 cup of mushrooms sliced? cup of red peppers, diced1 small red onion thinly sliced2 medium tomatoes, seeded and chopped1 tbsp turmeric? tsp cayenne? cup of fresh parsley or cilantro, mincedsea salt to tastePlace tofu and miso in a bowl together and mash. Heat the oil (low to medium) in a skillet. Sauté mushrooms and onions for a few minutes. Add tofu mixture, peppers, tomatoes and turmeric. Stir together well and simmer on low heat for 5 minutes. Season with cayenne and sea salt. To vary the flavour, try nutritional yeast, thyme, dill or rosemary.Egg Omelet with Spinach4 eggs1 small onion, finely chopped2 handfuls of spinach, washed and finely choppedsalt and black pepper to tasteYou can also use coriander leaves for this recipe if spinach is not available.A teaspoon of olive oil for cookingDirections Take a large bowl, add all the ingredients together and whisk well with a fork until combined. The egg whites would have blended well and turned little fluffy.Preheat an 8 inch skillet, drizzle oil in the skillet and spread it by tilting the skillet around.Once the skillet is heated, pour the whisked egg mixture onto the skillet. Turn the heat to medium low, Once you notice the top of the omelet begins to get cooked (you will know when the wetness has turned to dry), using a flat spatula, flip the omelet and cook the opposite side as well.Allow it to cook for a about a minute and once cooked well on both sides as per your preference, slide the omelet to the serving platter.Scrambled Egg WrapIngredients:4 eggs4 sprouted grain tortillas1 ? cup of chopped spinach? cup chopped mushrooms? cup salsa (mild, medium, or whatever your prefer)Optional toppings: grated rice cheese, chopped sundried tomatoes, chopped cilantroDirections: Heat tortillas in oven or toaster just until softIn an oiled pan, sauté spinach, mushrooms and salsa until mushrooms are cookedMove to one side; crack eggs and cook 3-5 minutes to desired firmnessPlace two warm tortillas side-by-side on a warmed plate and slide eggs and half the salsa, mushroom and spinach onto the tortillasGarnish with your choice of toppingsRepeat with remaining eggsSoupsMixed Roots SoupMixed vegetables simmered in either chicken or vegetable stock make a wonderful fall or winter lunch. With the addition of a non-gluten grain this dish also becomes a hearty dinner. Choose any vegetables from the list below or feel free to substitute ones from the allowed lists. Be sure to cut all the vegetables the same size so that they cook at the same rate.2 tbsp olive oil1 cup diced leek or onion6 cloves of garlic, peeled and minced1 cup diced rutabaga1 cup diced carrots1 cup diced parsnipsBoiling water (or stock) to cover (about 8 cups)Celtic sea salt to tasteBay leafHandful of chopped parsleyIn a heavy casserole dish, heat oil over low to medium heat. Add onion or leek and garlic and simmer for a few minutes. Add vegetables and pour enough water to cover them by an inch. Add salt and bay leaf and simmer until vegetables are tender. The soup can then be either mashed in the dish or put through a blender and pureed. Serve with parsley and spelt bread and/ or salad.Serves 10 to 12. This can be made in larger batches and frozen for convenient lunches. Aduki Bean and Pumpkin Soup2 tbsp olive oil2 medium leeks6 large cloves of garlic, minced1 acorn or butternut squash (6 to 8 inches across), cubed into ? inch pieces1 can of aduki beans, drained and rinsed wellGenerous handful of chopped parsleySea salt to tasteIn a heavy pot, heat oil over low to medium heat. Add garlic and leeks and coat with oil. Simmer for a few minutes until they begin to colour. Add enough water to cover them and simmer for 10 minutes. Meanwhile, prepare the squash. Add the squash to the pot, cover with water and bring to the boil. Lower heat and simmer for 15-20 minutes, or until tender. Stir in drained beans and heat through. Add parsley for the last minute or two of cooking. Serves 4 to 6. This can be made in larger batches and frozen for convenient lunches. Warm Soul SoupIngredients:1 package dried seaweed, about 2 ounces2 cups alkaline water1 cake (about 6 ounces) organic, preferably sprouted tofu2 tablespoons unpasteurized miso, any type 2 tablespoons fresh ginger, crushed? cup scallions, chopped? cup lemon juice, fresh-squeezed Preparation:Soak seaweed for 15 minutes in the alkaline water. Put tofu, miso, ginger, and soak water in a blender and blend. Stir in the remaining ingredients and warm in a pot over very low heat for a few minutes. The temperature should never be so high that when you put your finger into the soup, it feels too hot. Serve warm. Should make about 2 bowls. Raw Curried Carrot-Avocado Soup3 cups of carrots, chopped2 cups of pure water2 avocados1 clove of garlic3 tsp of fresh ginger, ground or pressed1 tsp lemon juice1 tsp curry powder? tsp cumin? tsp Celtic sea salt? tsp cayenne? tsp fresh ground black pepperIn a blender, process all ingredients until smooth and creamy. This can be served as a gazpacho-style cold soup, or heated slightly so as to have a warm soup that I still considered ‘raw’ and alive. Fennel Soup2 cups of fennel bulb1 cup of tomato1? tbsp lemon juice? tbsp garlic, minced? tsp oregano? tsp sage? tsp Celtic sea salt? cup avocado, diced? cucumber, diced1/3 cup red bell pepper, dicedIn a blender, process fennel, tomato, lemon juice, garlic, oregano, sage and sea salt until smooth and liquefied. Strain the mixture and stir in the avocado, cucumber and diced red pepper. Garnish with fresh herbs. This can be served as a gazpacho-style cold soup, or heated slightly so as to have a warm soup that I still considered ‘raw’ and alive. Serves 2-3. Asparagus Soup2 medium onions, peeled and chopped3 tablespoons olive oil1? quarts of homemade vegetable stock (see recipe elsewhere)4 red potatoes, washed, peeled and cut into quarters2 bunches tender asparagus, tough ends removed and cut into ? inch piecesCeltic sea salt and pepper to tasteSauté onions in olive oil on low to medium heat. Add stock, garlic and potatoes. Bring to a boil and skim. Simmer for about 15 minutes. Add asparagus and simmer for another 10 minutes or until tender. Blend with a handheld blender. Pass the soup through a strainer to remove any strings from the asparagus. Season to taste. Reheat gently, ladle into heated bowls and serve. Vegetable Minestrone Soup1 small Cabbage1 Onion1 Red Bell Pepper1 Zucchini1 Yellow Summer Squash2 Carrots2 CeleryCut Vegetables. In soup pot, cover carrots and celery with water. Cook gently just until they begin to soften. Add remaining ingredients. Season to taste.Celery Soup4-5 stalks Celery3 cups pure Water2 Tbs. yeast-free instant Vegetable BrothCook Celery until tender. Add water and broth, blend for 15-20 seconds. Reheat and serve. Season as desired.Asparagus Soup – version 212-17 stalks Asparagus5-6 Large Tomatoes1 cup fresh Parsley3-5 Sun-dried Tomatoes (bottled in olive oil)1 Red Bell Pepper1 Avocado? cup dried onion4 cloves fresh GarlicBragg Liquid Aminos to taste1-2 tsp. Herbes de Provence2 tsp. dried dill2 Lemons or Limes, cut in thin slicesBlend the Asparagus and red tomatoes, parsley, dried tomatoes, red bell pepper, onion, garlic and spices. Blend in avocado until soup is smooth and creamy. Warm in a skillet and garnish with lemon or lime. Season with Bragg’s to taste.Yummy Broccoli Soup2 cups Vegetable Stock or Water3-4 cups Broccoli, chopped2 Red or Yellow Onions, chopped1 Red Bell Pepper, chopped1-2 Stalks of Celery, cut in large pieces1 AvocadoBragg Liquid Aminos or Salt to TasteCumin and Ginger to tasteWarm 2 cups of water or stock in a skillet. Keep the temperature at or below 118 degrees for a ‘raw’ soup. Puree the warmed broccoli, onion, bell pepper, celery and avocado. Thin with additional water if necessary to achieve the desired consistency. To add a crunch, save the broccoli stalks and peel off the tough outer skin, cut into small chunks. Add to the soup just before serving.Celery-Potato SoupServes: 6Ingredients:4 cups celery, chopped1 cup onion (or leeks), chopped1 clove garlic, minced? cup butter1 ? cups potatoes, peeled and diced? cup parsley, chopped4 cups broth, vegetable or chicken? tsp pepper, white? teaspoon saltDirections:Sauté celery and onion in butter for 5 minutes or until tender. Add minced garlic and sauté another minute. Stir in potatoes, parsley and broth. Bring to a boil. Cover and simmer for 20 minutes or until potatoes are tender. Place half of mixture into blender and process for 45 seconds. Repeat with remaining mixture. Stir in pepper and salt. Serve immediately. Vegetable Borscht6 cups vegetable broth1 cup each of Carrots (shredded), Beets (chopped), Onions (thinly sliced)1 Red Pepper (shredded)1 ? cups Cabbage, shreddedVegetable Salt to TastePepper to TasteIn a large saucepan combine broth, carrots, beets and onion. Gently cook until tender. Add red pepper and cabbage. Add salt and pepper to taste and cook for another 5 minutes. For a richer flavour, cool completely before serving time and reheat and serve.Beet BorschtYield: 8 servings (about 1-1/4 cups each)4 medium beets, peeled, cut into julienne strips8 ounces low-fat smoked Polish sausage, sliced1/2-1 tablespoon margarine6 cups reduced-sodium fat-free beef broth1 small head red cabbage, thinly sliced or shredded2 carrots cut into julienne strips1 clove garlic, minced1 bay leaf2-3 teaspoons sugar or Splenda2 tablespoons cider vinegarSalt and pepper, to tasteFinely chopped dill weed or parsley, as garnishDIRECTIONSSaute beets and sausage in margarine in Dutch oven 3 to 4 minutes. Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes. Discard bay leaf; season to taste with salt and pepper. Pour soup into bowls; sprinkle with dill weed.Lunches & DinnersLentil Tabhouli4 cups water1 cup brown or green lentils1 clove of garlic, peeled1 bay leaf? tsp Celtic sea salt (grey, not free-flowing)? tsp black pepper1 cucumber, chopped1 small red bell pepper, diced? cup chopped red onion? cup fresh mint, chopped? cup fresh parsley, chopped1 tsp fresh squeezed lemon juice1 tsp fresh squeezed lime juice1 tsp Bragg’s Amino seasoning (optional)1 ? tsp cold-pressed, organic olive oilIn a large saucepan combine 4 cups of water with lentils, garlic, bay leaf, salt and pepper. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Drain lentils, discard bay leaf and garlic. Set aside to cool. Then mix in cucumber, red pepper, onion, mint and parsley.In a screw-top jar combine lemon and lime juice, vinegar and olive oil and shake to mix. Pour over lentil mixture and refrigerate for 4 hours or overnight. Serve chilled or at room temperature.Kale & Aduki beans1 can Aduki beans? a bunch Kale? red onion1 tsp cumin ? tsp savory1 tbsp olive oilHeat oil (low-medium) and sauté onion with spices for 3 minutes. Add Aduki beans and Kale and cook until the kale turns bright green. You might want to add a small amount of water with the beans and kale. This will in effect steam the kale and preserve more of the nutrients. Season with cayenne pepper and sea salt. ‘Mashed non-Potatoes’3 cups chopped cauliflower? cup of fresh squeezed lemon juice? tsp dried thyme or 2 tbsp fresh, chopped1-2 cloves of garlic? tsp kelp powder? tsp Celtic sea salt or Himalayan rock salt1 cup of soaked almonds or hemp seeds, un-soaked As desired: dulse flakesAs desired: chopped seasonal herbs such as parsley, cilantro, chives, wild leek, etcWash and chop cauliflower, squeeze lemon juice, chop garlic and thymeBlend lemon juice with thyme, garlic, kelp powder and salt until homogenous (creamy)Add cauliflower and almonds and blend to desired consistencyStir in dulse flakes and sesame seeds and decorate with fresh herbsVariations: Experiment with different vegetables and different colours. Add carrot for orange, beets for red, kale for green and saffron for bright yellow. Cauli florets with garlic1 medium sized cauliflower, about 750 gms4-5 cloves of garlic, minced or chopped fineA handful of curry leaves1 bay leaf1 tbsp coconut oil? tsp cumin seeds? tsp turmeric powder? tsp red chili powder OR to taste1 tbsp salt OR to tasteHandful of fresh coriander leaves for garnishDirectionsCut the cauliflower into florets and wash them thoroughly. I usually soak these florets in hot water (not boiling) for 10-15 minutes and then rinse them again. This method ensures that there are no hidden germs/dirt inside the florets before you cook.Heat oil in a wok or heavy bottomed pan. Tip in cumin seeds and allow them to splutter. Add bay leaf along with garlic. Fry them at a low flame for a few seconds. Add in curry leaves and remaining spices, mix.Now add cauliflower florets, fold everything well so the masala (tempering) is well coated evenly. Cover with a lid and cook it for 15-18 minutes, stirring 2-3 times in between. If the sabzi starts getting stuck at the bottom, sprinkle some water, mix and cook furtherOnce the cauliflower is cooked, give a last stir and turn off. Garnish with fresh cilantroCauliflower with turmericYield: 6 servingsServing Size: 1/2 cup2 teaspoons canola oil2 teaspoons minced ginger2 teaspoons minced green chilies3 cups cauliflower florets1 teaspoon turmeric1/2 cup low-fat, low-sodium chicken brothDIRECTIONSHeat the oil in a skillet over high heat. Add the ginger and chili and stir-fry for 1 minute. Add the cauliflower, turmeric, and broth. Cover and steam until the cauliflower is tender, yet firm, about 6-7 minutes.Fresh fennel medleyYield: Makes 2-2/3 cups (4 servings)1 medium bulb fennel (10 ounces), plus feathery top1 tablespoon olive or coconut oil1 sweet onion (Spanish or Vidalia if in season), cut into thin wedges2 ripe plum tomatoes or small tomatoes, chopped1/4 teaspoon saltPinch of freshly ground pepperDIRECTIONSTrim the long stalks from the fennel down to the bulb. Chop and reserve 2 tablespoons of the feathery greens from the fennel stalks. Slice the bulb into thin strips.Heat the oil in the skillet; sauté the fennel strips and onion until the fennel is crisp-tender, about8 to 10 minutes. Stir in the tomatoes, salt and pepper. At serving time, garnish with the chopped fennel greens.Quick Vegetable Curry1 carrot, chopped1 head of broccoli, chopped1 cup squash, chopped? cup of red lentils1 medium red onion, diced2 tbsp olive oil1 tsp cumin seeds1/8 tsp mustard seeds2 tsp coriander, ground? tsp turmeric2 tsp mild curry powderWhile the ingredient list might look long, don’t panic most are spices! Start off by sautéing the onion in the olive oil on low to medium heat. After 3 minutes add all the spices except the turmeric. Sauté for another 1 minute. Next add 1.5 cups of water, all the vegetables, turmeric and red lentils and bring to the boil. You might need to add more water as you go on. Cook until the vegetables are tender and the lentils are soft, about 15-20 minutes. Serve over brown rice or quinoa.Wild rice with pine nutsMakes 5 servings? cup organic wild rice? cup organic long-grain basmati rice? tsp sea salt2 tbsp olive oil2 tbsp lemon juice2 tbsp sunflower oil (or olive)1 tbsp apple cider vinegar1 cup of shitake or reishi mushrooms2 cloves of garlic, minced1 stalk celery? small red pepper, diced? cup raw pine nuts1 tbsp chopped fresh parsleyCombine sunflower oil, vinegar and mushrooms in a bowl and marinade for at least one hourWash wild and brown rice. Cook brown rice in 1? cups of water for 35 minutes and cook wild rice in 1? cups of water for 45-55 minutes. (You can try cooking them together but from my experience the brown rice can become quite soggy from being overcooked. If doing them together, cook all the rice in 2 ? cups of water)When cooked combine the brown and wild rice in a bowl and set aside.As the rice cools, add olive oil and lemon to prevent stickingHeat skillet over low to medium heat and add mushrooms (and any unabsorbed marinade) and garlic. Cook until mushrooms are tender, about 3 minutesStir celery, red pepper, mushrooms and pine nuts into rice and allow to cool for an hour. Garnish with fresh parsley and serve on a bed of lettuce or spinachMackerel with tropical salsa2 whole Atlantic mackerels, dressed (about 2 pounds)3 tablespoons lime juice2 cloves garlic, mincedTropical Salsa (recipe follows)Lime wedges, as garnishCilantro or parsley sprigs, as garnishDIRECTIONSPierce surfaces or fish with long-tined fork; rub with lime juice and garlic. Refrigerate, covered, in large glass baking dish 2 hours.Grill fish over medium-hot coals, or bake, uncovered, at 400 degrees F., until fish is tender and flakes with a fork, about 15-20 minutes.Arrange fish on serving platter; spoon Tropical Salsa around fish. Garnish with lime wedges and cilantro.Tropical salsaMakes about 1-1/2 cups1/2 cup cubed papaya or mango1/2 cup cubed pineapple1/2 cup chopped tomato1/4 cup chopped, seeded cucumber1/4 cup cooked black beans1/2 teaspoon minced jalapeno chili2 tablespoons finely chopped cilantro1/4 cup orange juice1 tablespoon lime juice2-3 teaspoons maple syrup or preferred sweetenerDIRECTIONSCombine papaya, pineapple, tomato, cucumber, black beans, jalapeno chili, and cilantro in small bowl; add combined orange, lime juice and sweetener and toss. Refrigerate until serving time.Easy Broiled fishAny number of servings of the fish of your choice (salmon is best as it’s ‘meatier’)1 dash garlic powder (not garlic salt)1 dash cayenne pepper for each serving1 dash of sea salt per serving? tsp olive oil for each serving1 lemon cut in half1 tbsp tamari for each serving1 tsp fresh or ? tsp dried parsley for each servingPreheat the broiler Place the fish on an oiled (coconut oil) baking dish. Season with the garlic powder, sea salt and cayenne pepper. Dot with the oil. Squeeze lemon juice over the fish and sprinkle tamari on top. Broil for 10 minutes. Baste the fish with juices from the bottom of the baking dish. Broil for another 5 minutes or until the fish is white, not translucent, and flakes easily with a fork. Sprinkle with parsley and serve immediately.This is best eaten combined with steamed vegetables such as broccoli, cauliflower and carrots (these 3 vegetables go well together).Fish is easily absorbable/digestible protein and contains healthy fats that play a role in energy production, immunity, brain and nervous system function and hormone regulation. The high mineral content as well as iodine help improve thyroid function.Cajun Bean and Rice1 lb. dried Pinto Beans1 Cup Green Onions (chopped)2 Cups Yellow Onion (chopped)? tsp. Garlic (minced)? tsp. Oregano? tsp. Garlic Powder? tsp. Black Pepper? tsp. Celtic Sea Salt? tsp. Red Cayenne Pepper1 oz. Braggs Liquid Aminos6 cups cooked Brown Rice6 oz. Tomato Paste? tsp. Thyme1 tsp. Celery FlakesWash Beans. Soak for 12 hours, drain water. Fill a large pot with beans, add water about ?” above beans. Add remaining ingredients. Cover. Cook over low heat for 2 ? hours. Serve over cooked brown rice.Tasty chickpeas? cup dry chickpeas1 large tomato (optional but delicious)2 tbsp olive oil1 tbsp coriander seeds, crushed2 tbsp sesame seeds? tsp of mustard seeds? tsp turmeric1 tsp mild curry powder? tsp Celtic sea salt2 inch stick of Kombu Soak the chickpeas in water overnight. Discard water, place chickpeas in a pot together with the Kombu and boils until tender (about 1 hour). In a saucepan heat olive oil on low to medium heat and add mustard seeds. When mustard seeds pop add chopped tomato and curry powder and simmer for 3-5 minutes, until tomatoes tender. Lastly add the cooked beans and remaining ingredients and simmer for about 5 minutes to absorb flavours. Serve with brown basmati rice and fresh greens as a side dish.Macrobiotic Bowl1 ? cups millet, soaked in water for 4 to 8 hours2 ? cups water3 cups cooked or canned navy beans, liquid reserved1 cup bean cooking liquid, vegetable broth or water as needed1 onion, diced1 carrot, scrubbed, halved lengthwise, and sliced diagonally1 stalk celery, halved lengthwise and sliced diagonally? cup chopped fresh parsley1 teaspoon salt4 cups stemmed and coarsely chopped green or black kale, lightly packed2 cups peeled and cubed sweet potatoes2 cups Miso Gravy (recipe follows)4 tablespoons gomasioDrain and rinse the millet. Transfer to a medium saucepan. Add the water and bring to a boil over high heat. Decrease the heat to medium low, cover, and cook undisturbed for 40 minutes, until the water is absorbed in the millet is tender. Let stand, covered, for five minutes.Meanwhile, the navy beans, bean cooking liquid, onion, carrot, celery, parsley, and salt in a medium saucepan over medium-low heat and stir to combine. Cover, and simmer, stirring occasionally, until the vegetables are very soft, about 40 minutes. Add more bean cooking liquid as needed to prevent sticking.Put 1 inch of water in a medium pot. Add the kale and sweet potatoes and bring to a boil over high heat. Decrease the heat to medium-low, cover, and cook until tender, about 15 minutes. Drain well.To serve, divide the millet among four soup bowls. Top with the kale and sweet potatoes and put the beans on the side. Drizzle with the gravy and sprinkle with the gomasio. Serve immediately.Note: If you don’t have time to soak the millet, increase the amount of water to 3 cups.Miso Gravy2 cups water 2 large tablespoons miso 2 - 3 tablespoons flour (you can grind soft grains like buckwheat or quinoa in a coffee grinder) 2 dashes Bragg’s amino’s 1 teaspoon sesame oil 1 tablespoon olive oil freshly ground pepper herbs (opt) Instructions(Using 2 tablespoons flour makes nice thin gravy. Use more flour if a thicker gravy is required)Heat olive oil in a saucepan. Whisk first six ingredients together until no longer lumpy. Gradually add mixture to saucepan, stirring frequently. Bring to a boil, reduce heat and simmer until thickened. Add pepper and herbs to taste. Almond nut butter curry Serves 4? cup almond nut butter3 tbsp tamari2 tbsp Japanese rice wine (mirin) OR apple juice OR white wine2 tbsp toasted sesame oil1 tbsp+ curry powder Stir-fry: 2 tbsp olive oil12 oz firm organic tofu (note: not a full package) cut into ? inch cubes 3 cloves garlic, minced 1 tsp rosemary or marjoram 1 red onion, thinly sliced 1 red pepper, thinly sliced 1 carrot, grated 2 stalks broccoli (florets and stalks), sliced 1 tbsp tamari or Bragg’s amino’s ? bunch fresh spinach or kale, rinsed and slicedIn a bowl whisk together almond butter, tamari, mirin (or other), sesame oil and curry powder. Set asideIn a large wok, heat oil over low to medium heat and stir fry tofu for about 10 minutes or until golden brown. Transfer to sauce and coat. Set asideAdd garlic, onion and rosemary or marjoram to wok and stir-fry until onions are browned, not burned. Stir in red pepper, carrot, broccoli, tamari and ? cup of water. Simmer and cook covered until vegetables are tender but not limp, about 5 minutesAdd tofu and stir into vegetables. Place spinach or kale on top and cover. Cook for another 3 minutes until the greens are wilted. (By placing the greens on top you are in effect steaming them. This preserves more of the nutrients) This is best served with brown rice or quinoa. As a variation you can also add corn and frozen peas instead of the broccoli although the above recipe is preferred.Tofu patties? pack of firm, organic tofu (sprouted tofu is ideal if you can find it)1? tbsp Bragg’s amino sauce 3 tbsp nutritional yeast1 egg (optional but better for binding)? tsp black pepper2/3 cup of quinoa flour*Crumble tofu into a mixing bowl so that there are no lumps in it. Add everything except the flour and mix into a paste. Add the flour (you might need more than is suggested) and mix until you have a thicker consistency. Mould into ? inch thick patties. The patties will be moist but should be pressed until firm. Heat up a non-stick pan (low – med) and cook patties 2 minutes on each side. They will have a brown appearance and will look as though they are ‘sealed’ (ie they should not fall apart when picked up). DO NOT use any oil otherwise they will fall apart.* for the freshest flour possible I like to grind them as I use them. Take the grain and grind in a coffee grinder until it becomes flour. This preserves a lot of the nutrients and is the freshest flour you will find. Serve with steamed vegetables or a salad of your choice.“Asian” noodles? package of soba noodles4 inches of cucumber, diced5 large mushrooms, washed and diced? a red pepperPine nuts (or sunflower or pumpkin seeds)Dressing:3 tbsp sesame oil3 tbsp tamari1 ? inches of ginger, grated2 medium cloves of garlic, mincedCayenne pepper to tasteCook noodles according to package instructions, usually about 9 minutes. Remove from pot, place them in a colander and run under cold water until cool. Chop all the vegetables and add to the noodles. Mix all the ingredients for the dressing in a tight-lid jar and shake until well blended. Add to the noodles and vegetables and serve on a bed of lettuce or spinach.Grilled Curried Leg of Lamb2 tbsp curry powder2 tbsp ground cumin1 tbsp celtic sea salt2 tbsp kelp powder1 tbsp 5-spice powder1 leg of lamb, de-boned and butterfliedPreheat oven to 375 degrees F. Combine the spices and rub them dry all over the lamb. Let sit for at least 1 hour (preferably overnight or during the day while at work). Grill the lamb 20 minutes on each side for medium rare; 25-30 minutes for well done. Remove lamb from grill and let stand for 10 minutes. Slice thinly and serve. Serves 4.To complete this meal, chop up non-starchy vegetables (about 1 cup for each person) such as carrot, broccoli, onion and garlic and add to the roasting pan. They should absorb the run-off from the lamb and are an ideal accompaniment to this tasty meat dish. Lamb Sandwich on Rye2 slices of dimpfelmeir 100% whole rye bread, buttered4 slices of lamb (see recipe above)1 handful of mesclun lettuce or 4 leaves of romaine lettuceCombine ingredients to form a sandwich. This should only be eaten once a week as the food combining might cause some excess gas in certain individuals. A better alternative for this recipe would be to roast extra vegetables from the curried lamb (above recipe) and make lamb skewers for next day’s lunch. Beef and vegetablesIngredients1 1/3 tsp Extra-virgin olive oil 4 oz Raw beef rib eye steak, ideally organic and grass-fed2 tbsp balsamic vinegar 1 tbsp Lea & Perrins Worcestershire sauce (gluten free) – optional 1 fl oz Filtered water 2 cup Shredded cabbage 1 3/4 cup Sliced mushroom 1/2 cup Sliced raw carrot 1 cup Chopped onion 1/2 tsp Minced garlic 1 1/3 cup Red tomato 1/4 tsp Dried cilantro Instructions Lightly sauté beef in hot oil in a large nonstick pan until just browned. Deglaze the pan with vinegar, Worcestershire sauce and water. Combine all ingredients in pan (except tomato and cilantro) and cook until tender. Stir in tomatoes. Cook, stirring for 3 to 5 minutes until tomatoes are heated through and liquid thickens. Spoon onto a serving dish, sprinkle with cilantro and serve.Turkey Chili5 oz Lean, ground organic turkey 1/2 small Onion 1 clove Garlic 1 tsp Extra-virgin olive oil 1 cup of cooked red kidney beans 1 tomato 1 tsp Chili powder Tossed side salad with olive oil and balsamic vinegar :(2 cups greens, 1/2 cup cucumber, 2 tomato slices, 1 tsp olive oil, 1 tbsp balsamic vinegar)Instructions In a bowl, mix together turkey, chopped onion and minced garlic. Next, cook the mixture in a pan with olive oil. Add beans, diced tomato, chili powder and salt and pepper to taste. Combine and heat until cooked. Serve with a side salad above. SnacksHazel nut butter with SteviaScoop out ? cup of organic hazelnut butter and add Stevia to taste. This is natures’ nutella and goes amazingly well with celery or carrot sticks.Black bean dip? a cup of dry black beans (soaked overnight) OR1 can black beans1 clove of garlic? tsp cumin, ground? tsp savory? tbsp olive oil? tsp salt Pick through the beans in the morning and discard bad ones. Boil the beans (only if using dried beans) for 1 hour or until tender. Combine all the ingredients in a food processor and blend until smooth. Serve with veggie sticksTraditional hummus? cup of dry organic chickpeas (or 1 can)? cup tahini 1 clove of garlic, mashed? tsp ground cumin1/8th tsp cayenne? tsp sea salt (can add up to ? tsp) juice of ? a lemonpure water to get correct consistencySoak the dry chickpeas for at least 8 hours (either overnight or soak them all day). Boil them for at least 45 minutes until they are tender. Add all ingredients into a food processor or blender (food processor works better) and blend until you have a smooth consistency. You should add water to adjust the consistency.This is best served with vegetable sticks such as carrotGuacamole3 ripe organic avocados1 medium tomato, diced and seeded1 small red onion, finely chopped1 cup fresh cilantro, chopped (optional)? tsp sea salt1 tsp ground cuminpinch of chili powderjuice of 1 limeHalve avocados, remove pits and mash until creamyAdd lime juice and mixMix in remaining ingredients and garnish with chili powder and cilantroThis can be served immediately or refrigerated for up to 2 days. Serve with tortilla chips or use it in sandwiches or burritosSunflower Sun-dried Tomato PateYield: ? cup, 2 servingsThis light, delicately flavored paté tastes great stuffed into a bell pepper half. You can also serve it as a dip with Crudites.1 cup soaked raw sunflower seeds1/3 cup soaked sun-dried tomatoes2 tablespoons water1 tablespoon minced red or green onion1 tablespoon fresh lemon juice2 teaspoons minced fresh basil or parsley1 clove garlic, crushed1/4 teaspoon saltDash fresh ground black pepper or cayennePlace the sunflower seeds, sun-dried tomatoes, and water in a food processor fitted with the S-blade and process into a paste. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Transfer to a small mixing bowl. Stir in the onion, lemon juice, basil, garlic, salt, and black pepper and mix well. Stored in a sealed container in the refrigerator, the pate will keep for five days.SaladsGrilled Chicken/Turkey & Mesclun Salad4 organic chicken/turkey pieces or breast on the bone1 tbsp tamari sauce2 cloves of garlic1/8 cup of sesame seedsPreheat oven to 375 degrees F. Place chicken/turkey on a baking tray and sprinkle each piece with tamari sauce. Rub with crushed garlic. Sprinkle sesame seeds on top and bake for 30 minutes or until done. Serve with Mesclun lettuce; tomatoes, cucumber and red pepper salad (add other vegetables if you wish). Dress the salad with flax oil and fresh squeezed lemon juice. Chicken saladFrom the above recipe make an extra piece of chicken/turkey at dinner. Slice up the chicken breast and serve on a bed of: Romaine or mesclun lettuceGrated carrot and beetsSunflower sprouts Dressing:? tsp sesame oil1 tbsp flax oil? a lemon squeezedAnticancer Root salad - version 2Adapted from ‘Prescription for Dietary Wellness’ by Phyllis Balch, CNC2 small beets, washed3 radishes, diced2 turnips, diced1 parsnip, diced4 jerusalem artichokes, sliced1 onion, finely diced 2 cloves garlic, minced2 tbsp apple cider vinegar 1 tbsp flax OR olive oil2 tbsp fresh thyme1/2-1 tsp fresh grated horseradish1 dash cayenne (optional)? cup chopped parsleyStart off with beets in a steamer. You will need to steam them for approximately 45 minutes.About half way through add remaining vegetables and steam until all are tender.Peel and dice beetsOnce vegetables are cooked and cooled, mix them together in a large mixing bowlWhisk together onion, garlic, oil, horseradish, thyme, apple cider vinegar/ lemon juice and cayenne (if using)Add dressing to vegetables, toss and serve with parsleyFestive Salad with Walnut DressingDressing:? cup cold pressed walnut oil1 tbsp. olive oil? tsp. salt (sea salt or kosher)Finely ground black pepper (to taste)2 tsp. balsamic vinegar 2 tbsp. spicy tarragon mustard (if you cannot find this use Dijon mustard with ? tsp. dried tarragon and crushed chili flakes instead)Combine all of the ingredients in a food processor except for the oil. Slowly add the oils to the processor. The ingredients will become emulsified. Set aside and let the dressing chill in the refrigerator.Salad:3-4 cups arugula (or other mixed greens that are readily available)? cup walnuts or pecans, toasted and chopped 1 pear, thinly sliced2 oz. goat cheese3 tbsp. hulled hemp seedsToss all ingredients together in a bowl with the desired amount of dressing.Serve and Enjoy!Crunchy Thai salad Adapted from Jamie Oliver's "The Naked Chef Takes Off" Add any of the following together to make a salad:Napa cabbageSprouts Finely sliced green or red peppersBaby spinachFinely sliced and seeded red or green chiliesArugulaSliced scallionsSliced cucumbersSugar snap peas MintBasilCilantroDressing:4 tbsp fresh lime juice3 tbsp flax oil (Other oils such as olive, sunflower or safflower would be fine, too)1 tbsp sesame seed oil1 tsp bragg's amino acidspinch of stevia or other sweetener (you really need very little)1/2 clove garlic, finely sliced1 tbsp fresh ginger, peeled finely chopped (or you can grate it and use the juice)1 fresh red chili, seeded and finely sliced (optional)1 large handful of cilantro and basil, chopped Mix it all up and enjoy! This recipe is open for experimentation and we invite you explore variations.Thai Hemp Slaw1? cups green cabbage, shredded1? cups red cabbage, shredded3 tbsp sesame seeds, unsoaked3 tbsp fresh cilantro, finely chopped2 tbsp lime juice4 tbsp hemp nuts1? tbsp hemp oil1 tbsp ginger, minced1 tbsp sesame oil1 tsp Celtic Sea saltCombine all ingredients in mixing bowl and mix well. Serves 1-2. For a heavier meal serve with a vegetable soup or broth. Broccoli Salad with Quinoa3 large heads of broccoli florets, divided into small piecesCeltic sea salt to tasteSteam the broccoli for 10-12 minutes until tender crisp. Once done drop steamed broccoli into a bowl of cold water (this stops them fro cooking any further and keeps them crisp). Add any one of the dressings above or serve plain with sea salt and lemon juice. Serve with cooked quinoa seasoned with a blend of oregano, basil, marjoram, garlic and thyme. This is a versatile recipe and can be used as a side dish or a main…….be creative! Alkaline Lentil SaladIngredients:2 cups celery, minced1 tablespoon raw sesame tahini5 cups lentil sprouts ? cup raw almond butter4 tablespoons olive oil? cup filtered water3 tablespoons Bragg's Aminos1 red pepper, chopped 2 green onions with tops, minced2 teaspoons kelp (optional)Preparation:Soak lentils overnight and sprout for 2 days, rinsing them 2-3 times a day. It takes about 3 cups of dry lentils to make 5 cups of sprouts. Make your dressing by blending the almond butter, olive oil, and alkaline water in blender until smooth. Chop the lentil sprouts in a food processor and put them in a large bowl. Now add all other ingredients, and pour the almond butter mixture over it. Stir the mixture well and chill for several hours in refrigerator before serving. You can use this as a salad or as a sandwich spread. Cucumber Tomato salad2 cups diced cucumber1? cups diced tomatoes? cup of sliced celery? medium red onion sliced (could also use green onions)? cup chopped fresh parsley or ? tbsp dried? pound drained tofu, mashed2 tbsp lemon or lime juice1 tbsp olive oil1 clove of garlic, minced? tsp sea salt (optional)? tsp cayenne (optional)Mix together the cucumber, tomatoes, celery, onion and parsley in a bowlIn a separate bowl mix together mashed tofu, lime juice, olive oil, garlic, sea salt and cayenne. Blend the dressing until smooth, adding a small amount of water if need beAdd dressing to vegetables and toss to blend flavours. Serve chilled over a bed of lettuce or spinachLentil salad1 pound lentils 5 cups water or broth 2 teaspoons salt 4 tablespoons olive oil 1 large onion, finely chopped 1 to 2 ribs celery, finely diced 1/2 cup chopped green pepper or pimiento 1/2 cup olive oil 2 tablespoons wine vinegar 2/3 teaspoons black pepper 1 teaspoon salt Directions:Boil 1 pound lentils in 5 cups water or broth with 2 teaspoons salt. Bring to a boil, reduce heat, and simmer covered tightly for 28 minutes. The lentils should be tender, but still firm. Drain and toss with 4 tablespoons olive oil, then cool. Add 1 large chopped onion, 1 to 2 ribs of celery, 1/2 cup finely chopped green pepper or pimiento. Make a vinaigrette with 1/2 cup olive oil, 2 tablespoons wine vinegar, 2/3 teaspoons pepper or, 1 teaspoon salt. Pour over and toss well. Chill before serving.Quinoa salad with olives and feta cheese1 cup of cooked quinoa (1/2 cup uncooked with 1 cup of water)1 spring onion, slicedHandful of baby spinach leavesHandful of black or green olives (not pickled in vinegar, only straight oil or brine)? cup of almonds, chopped fineFeta cheese to taste, roughly 1/3 cupCook quinoa (1 part quinoa: 2 parts water) and let cool. If you are rushed you can rinse the quinoa in cold water in a sieve. Combine all ingredients together and serve with flax oil and lemon juice. Cabbage Patch Salad2 cups Red Cabbage, thinly sliced2 cups Green Cabbage, thinly sliced1 Carrot, grated1 Red Pepper, slivered1 Yellow Pepper, slivered1 Green Pepper, slivered1 Orange Pepper, slivered4 Tbs. Scallions, chopped4 Tbs. Parsley, minced? cup Lemon Juice3 Tbs. Water1 Tbs. Oil (Extra Virgin Olive, Flax Seed or Udo’s Choice)1-2 tsp. dried Red Chili PepperDash of Bragg Liquid AminosCombine all ingredients, toss thoroughly, cover and refrigerate at least a half-hour before serving.Traditional Greek Salad? head romaine lettuce1 cucumber, diced2 tomatoes, diced5 scallions, diced? green pepper, diced1 cup regular or soy feta cheeseDressing:2 Tbs. lime or lemon juice1 clove garlic, finely chopped1/8 tsp. pepper? tsp. sea salt? oregano1/3 cup olive oilWash and cut vegetables. Tear lettuce and place in a large salad bowl. Add cucumbers’ tomatoes, scallions, green peppers and feta cheese. Mix dressing ingredients together and slowly add olive oil. Sprinkle dressing on top of salad.Cucumber Salad2 cups Cucumbers, chopped2 Tbs. Parsley, chopped1/3 cup finely chopped Peppermint1 Tbs. Lemon Juice1 Tbs. Olive Oil or Flax Seed OilCombine the cucumbers, parsley, mint, lemon juice, oil in small bowl. Toss together. Chill for several hours or overnight. Toss before serving.Fresh Spinach Salad1 head Spinach2 stalks Celery, chopped? cup Cauliflower cut in small pieces6 Radishes, chopped2 Shallots, chopped (or 1 small red Onion)2 Red Peppers, chopped? cup chopped Basil4 Tbs. Pine NutsCombine the spinach, celery, cauliflower, radishes, shallots, red peppers, basil and pine nuts in a large bowl. Toss thoroughly. Top with Essential Dressing.Broccoli Salad1 head Broccoli1 large Red Onion, chopped1 cup diced Celery4 chopped Scallions1/3 cup flax Oil Dressing or Parsley DressingCut broccoli into small pieces. Mix ingredients and chill for one hour.Super Fiesta Salad2 tomatoes, sliced1 cucumber, sliced and peeled1 each red, green & yellow bell pepper, chopped1 small red onion, coarsely chopped1 can diced green chilies1/4 cup fresh cilantro, chopped3 Tbs. Salsa2 Tbs. Lemon Juice? Tbs. Garlic, minced? tsp. pepper? tsp. sea salt? tsp. ground cuminCombine ingredients and chill for one hour. Serve on a bed of lettuce or with tortilla chips.Serves: 6, preparation time: 15 min, cook time: 0 min.Avocado Sunburst Salad4 Sprouted whole wheat tortillas? package tofu1 ? Tbs. Chile sauce1 avocado seeded and diced1 pink grapefruit, sectioned and peeled1/8 cup toasted almonds, chopped1 Package Organic Salad MixPlace tortillas over the top of a medium size bowl and bake in the oven at 350 degrees F for 10 minutes. Remove the tortillas and cool. Combine tofu and Chile sauce in a medium bowl. Cover and chill for 20 minutes. Stir in avocado, grapefruit and almonds. Arrange greens in tortilla cups and spoon on top and serve.Avocado and Tomato Salad2 Avocados1 Small Eggplant, diced2 Green Chili Peppers, seeded? Tbs. Lemon JuiceSalt and seasoning to tasteRainbow SaladGrated BeetsGrated JicamaGrated CarrotsGrated Squash (e.g. Butternut, Yellow Zucchini)Grated Red CabbageRed, Yellow and Orange Bell PeppersSproutsFresh Green Peas from the podCucumbersIn a large salad bowl, add fresh, clean, dry greens (baby greens, spinach, lettuce, etc.). Arrange the ingredients from the deepest dark colours to the lightest. Top with a dressing of lemon juice and desired oil and a sprinkle of sesame seeds.Tomato Salad2 medium tomatoes? tsp. fresh ground pepper2 Tbs. dressing (see below)Cut tomatoes into bite size pieces. Arrange them in a bowl. Pour the dressing over the tomatoes.Sprout Salad with Avocado Dressing8-10 leaves of organic leaf or romaine lettuce, torn2-3 cups mung bean sprouts1-2 cups of your favorite sprouts (broccoli, buckwheat, clover, and lentil)1 cucumber, peeled and sliced1 tomato, cut into small wedge1 carrot, peeled and grated1 cup garbanzos, sprouted or home-cooked (canned if you’re pressed for time)Arrange ingredients in a bowl and chill until ready to serve. Serve with avocado dressing.Avocado Dressing:One small avocado1 Tbs. Olive Oil2 Tbs. Tofu (sprouted preferably) Using a blender, blend ingredients.Salad DressingsFlax Oil Dressing30% Flax Seed Oil30% Bragg Liquid Aminos40% WaterLiquid Lecithin to thicken and emulsifySeason as desired. Shake and pour.Basic Italian Dressing2 stalks of celery1 clove of garlic? cup of olive oil2 tbsp lemon juice? tbsp Italian seasoning (mixed herbs – oregano, basil, marjoram, thyme, sage)? tsp Celtic sea salt1/8 – ? tsp Cayenne – optionalIn a blender, blend all ingredients to a smooth consistency. Makes 1 cup. This can be added to any green salad. Creamy Cuke Dressing1 large cucumber1/3 cup of flax oil1 tbsp raw tahini2 tsp dill? tbsp Celtic sea saltIn a blender, blend all ingredients to a smooth consistency. Makes 1 cup. This can be added to any green salad. Creamy Tomato Dressing3 tomatoes2 tbsp flax oil? tsp Celtic sea salt? cup of fresh basil (or 1 tsp dried)2 tbsp fresh thyme (or ? tsp dried)In a blender, blend all ingredients to a smooth consistency. Makes 2 cups. This can be added to any green salad. Minty Cinnamon Dressing? Cup Olive Oil5 Tbs. Carrot Juice1/3 Cup Lemon Juice ? tsp. Lemon Pepper1 tsp. Orange Ginger Pepper Blend (Spice Hunter)1/8 tsp. Paprika1 Tbs. fresh Mint, finely choppedSoy Cucumber Dressing2-3 tsp. Carrot Juice? small Onion? Red Bell Pepper1 lg. Cucumber1 Cup Soy Milk or other milk alternative 1 tsp. dried basil (or 2 tsp. fresh)1 Tbs. Bragg Liquid Aminos or Salt to TasteUsing a blender, blend until smooth. ................
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