​This juice was adapted from 5lbs in 5 DAYS by Jason Vale.  I have adapted it by making 2 juice bases at once and using spinach, avocado and ice cubes in a blender to finish it. (makes 2 juice bases)
Ingredients (base)

• 4 Granny Smith apples, organic
• 1 lemon, peeled
• 1 stalk of celery
• ½ a medium cucumber
• 2 inches of broccoli stem

Juice all above ingredients and transfer and divide the juice into 2 (2 cup) glass jars. Seal and store in fridge for same day use or freeze.
When you are ready to serve transfer the base juice to a blender or NutriBullet and add (per serving):

• 2 large handfuls of spinach
• ½ avocado
• 3 ice cubes (made from filtered water)

Blend and serve immediately.
Go here to print this recipe:  recipe_juice_veggie_power_smoothie.docx

This juice was adapted from 5lbs in 5 DAYS by Jason Vale.  I have adapted it by making 2 juice bases at once and using frozen pineapple and spinach in a blender to finish it. (makes 2 juices)
Ingredients (base)

• 4 organic granny smith apples
• 1 lime, peeled
• 1 stalk celery
• 2-3 inches of cucumber
• 1 inch of ginger

Juice all above ingredients and transfer and divide the juice into 2 (2 cup) glass jars and seal and store in the fridge or freeze (if not using it that day).
When you are ready to serve transfer the juice to a blender or NutriBullet and add (per serving):
Ingredients (finishing)

• 1/2 cup frozen pineapple chunks
• 1 handful of spinach
• ¼ avocado
• 3 ice cubes (made from filtered water) optional

Blend and serve immediately.
​Go here to print this recipe: recipe_juice_turbo_with_a_kick_of_ginger.docx

Juicing.  We all know it is so good for us but what a mess and hassle.  I have developed a few tricks out of necessity so that I am more likely to incorporate juicing into my day.  There is however some nutritional compromises that will be met so if you a juicing to support an anti-cancer diet and/or need to squeeze every last nutrient out of the juice the ideal juicing scenario is:

• Use a masticating juicer over a centrifugal juicer as this doesn't heat up the juice.
• Drink the juice in the first 30 minutes after preparing it.
• Keep the juicer on your counter ready to go at all times.
• Use all organic produce

That being said, I like to bulk juice.  It's less messy, less clean up, less time and it's a great way of getting rid of all of your extra vegetables that would normally rot in your veggie drawer.  Here's some ideas:

• Bulk juice before my weekly shopping trip to empty my veggie drawer and ensure all my produce is super fresh and nothing just rots in the fridge.  
• If you've got too much of one fruit or vegetable and you are afraid it is going to go off before you use it, Juice it all and freeze it in it's own glass container.  A good example is cucumbers that are so wonderful at extending juices but can go off quickly.
• Freeze extra spinach in ziplock bags before it goes off.
• Always buy bananas.  If they go brown, remove the skin and freeze them in ziploc bags.  They are perfect for smoothies and making faux ice cream.
• Recipes that call for brocolli stems are common.  The broccoli stem will last a few weeks in the crisper drawer but the florets won't.  I wash and remove all the broccoli florets and freeze for soups and stirfry.
• All vegetable pulp (no fruit) can be used to make veggie broths and there are some recipes that call for pulp to make dehydrated crackers.
• Before turning on the juicer, make sure you line the pulp collection container with a compostable kitchen liner to facilitate clean up (unless you are using the pulp for other purposes).
• Buy a dozen 2-cup mason jars with lids and buy little labels for storing and freezing.
• As you will be juicing large quantities, use a large (4 cup) glass measuring cup to collect the juice.
• Juice hard fruits and vegetables to make a 'base' juice.  Light vegetables like spinach and other greens, herbs and frozen fruits are added in a blender to the base juice before serving.  If you have a centrifugal juicer, those herbs and greens will just fly through without being properly juiced.  This way you can retain the all nutrition and flavor of the greens and also save some money. 
  
• If you can't afford organic produce for some items, make sure you peel it to limit your exposure to pesticides.
  
• You get more juice if you use a citrus juicer for your lemons, limes, oranges and grapefruit rather than peeling them.  It's faster too.  You can buy some good quality citrus juicers that have non-slip bases and big collection bowls.  All you need is some muscle.
• Make 2 juices at a time. Divide the liquid in 2 2-cup mason jars, label and freeze.  Freezing the base juice helps to retain the nutrients. Simply thaw out the juice in the fridge overnight to use the next day. Then you can add your base juice to a blender or Nutribullet along with the greens, herbs and frozen fruit or ice depending on the juice recipe.
• Use frozen organic berries for your blender juices.
• Use frozen pineapple rather than fresh.  It adds some thickness and coldness to the blender juice, it isn't as messy and you don't have to worry about it going off in the fridge.
• Make as many base juices as freezer space allows. Then you can freeze them all. Empty and clean you juicer parts and store away until the next batch. You may have to empty your pulp container and rinse the parts if you are making lots of base juice to ensure the juicer is working efficiently.

Pictured above from left to right: Lemon Chia Pudding, Chocolate Chia Pudding and Vanilla Chia Pudding.

This adapted recipe, and its variations, is from the book Living Candida Free. It is raw and contains no sugar so it is a great dessert when you are craving something sweet but need to avoid sugar.
I make each pudding in a mason jar and store in the fridge so they are ready to go.  Also, the longer they sit in the fridge, the firmer they become. Each jar contains 2 servings.
Basic Vanilla Chia Pudding

• ¼ cup (60 ml) whole chia seeds
• 1 cup (250 ml) almond or another nut milk
• 1 tsp. (5 ml) pure vanilla extract
• Pinch of fine sea salt
• 10 drops plain liquid stevia, or to taste

Combine all ingredients in a medium sized mason jar. Seal and shake. Store in the fridge overnight.  Shake or stir before serving.
Variations:
Lemon Chia Pudding: Add the zest of ½ an organic lemon to the pudding with the other ingredients.  Increase stevia to 15-20 drops or to taste.
Chocolate Chia Pudding: Add 2 tablespoons (30 ml) raw cacao powder with the other ingredients.  Increase stevia to 20 drops or to taste.
 

To print these recipes go to: recipe_basic_chia_pudding.docx

 The moistness of the zucchini with the subtle orange flavour is fantastic.  This recipe is an adaption from Eating Alive. I have made this recipe gluten free but you can use any flour you want.  I chose millet and barley as I had a lot on hand.
 Dry Ingredients

• 1 cup millet flour
• 1 cup barley flour
• 4 tsp. no-aluminum baking powder
• ¼ tsp. sea salt

Wet Ingredients

• 1 cup shredded zucchini
• 1/3 cup maple syrup
• 1/3 cup apple juice
• ¼ cup grapeseed oil
• 2 Tbs. grated orange rind (organic orange = no pesticides)
• 2 tsp. vanilla extract

Method:

1. In a small bowl, combine all the dry ingredients by sifting or stirring to ensure the baking powder is throughout ingredients.
2. In a medium bowl, combine all the we ingredients and mix.
3. Preheat oven to 350 degrees and oil and flour a small bread pan.
4. Add the dry ingredients to the wet ingredients and stir to combine. If the mixture is too dry, add a little more apple juice.
5. Scoop the mixture into the oiled and floured bread pan and bake for approximately 1 hour.
6. The bread is done when the top is nicely browed and a toothpick comes out clean.
7. Turn the bread out on a cooling rack and let cool completely before slicing or it will be doughy.

​Go here to print this recipe:recipe_zucchini_orange_bread.docx

This super fast and easy recipe is absolutely delicious.  It makes 4 servings and freezes really well making it a super fast healthy meal on the go. Chickpeas add a great texture and boost the protein content.  Serve this over brown rice to really make a meal.
Ingredients

• 1 Tbs. dark sesame oil or coconut oil
• 2 large shallot bulbs, diced
• 2 cloves of garlic, minced or diced finely
• 1 can coconut milk
• 2 Tbs. tamari or soy-free coconut seasoning sauce
• 2 Tbs. Thai red curry paste
• 1 Tbs. dried basil
• 1 tsp. salt
• ½ tsp. turmeric
• A little black pepper
• 1 can chickpeas or 1 ½ cups cooked
• 1 large tomato, diced
• 1 cup spinach, shredded
• Cooked brown rice

Method

1. In a medium pot or large deep sauce pan, add oil and heat on low medium (4).
2. Sauté the shallots and garlic until the shallots are translucent.
3. Add the coconut milk, tamari, red curry paste, basil, salt, turmeric and pepper and heat through until the coconut milk has melted.
4. Add the chickpeas, tomato and spinach and cook for about 10 minutes on low simmer until the spinach has wilted.
5. Serve over brown rice or cool and freeze in glass containers.

Go here to print this recipe:recipe_thai_coconut_curry_with_chickpeas.docx
​

Here’s a delicious compromise for our traditional high fat and high sugar apple crisp.  This recipe is adapted from www.diabetesfoodhub.org.  It still uses a little bit of brown sugar so if you have issues with sugar, make sure you follow the portion size (1/2 cup per serving).
Ingredients:

• 5 large granny smith apples, peeled and sliced
• ½ cup filtered water
• ¼ cup whole wheat flour
• ¼ cup brown sugar
• ½ cup rolled oats
• 2 Tbs. grapeseed oil or organic safflower/sunflower oil
•  1 tsp. ground cinnamon
• ½ tsp. ground nutmeg
• 1 tsp. vanilla extract

Method:

1. Peel, core and slice your apples.
2. Preheat oven to 375 degrees F. Add ½ cup filtered water to a 9x9 inch deep pan.
3. In a small bowl, combine the brown sugar, flour, oats, oil, cinnamon, nutmeg and vanilla.  Blend with a fork until crumbly.
4. Layer the apples in the pan and sprinkle the brown sugar mixture evenly over the top.  Bake for 30 minutes.

 Go here to print this recipe: recipe_apple_crisp.docx

Here's a fast and easy vege soup recipe that has great depth in flavour. I have adapted this recipe from Eating Alive by Dr. Jonn Matsen. Note: You'll need an immersion blender or a blender to make this recipe. Just make sure the soup is cool before placing in a blender. (step 5)

Ingredients:

• 2 potatoes, unpeeled, washed, cut into cubes
• 2 carrots, sliced thin
• 1-2 Tbs. olive oil
• 1 large onion, diced
• 6 cups of water or both
• 1 cup frozen peas
• 1 cup frozen corn
• 2 celery stalks, diced
• 1 small zucchini, diced
• 1 Tbs. wheat free tamari soy sauce
• 3-4 bouillon cubes
• 2 tsp. dry parsley
• 1 1/2 tsp. sea salt
• 1/2 tsp. each: basil, oregano and kelp
•  pinch of red pepper flakes
•  Optional: 1 tsp. honey
•  Optional: 1-2 Tbs. dark miso

Method:

1. Steam the potatoes and carrots for 10 minutes before making the soup.
2. Saute the onions in the oil in a large pot until the onions are transparent.
3. Add the water, steamed vegetables and all the rest of the ingredients (except miso and honey).​
4. Cook the soup on medium low heat for 60 minutes or until all the vegetables are tender but not soggy and the flavours develop.
5. Take 2 cups of water and vegetables from the soup.  Let it cool slightly then add the miso. Blend the mixture and add it back into the soup.  This gives the soup a natural thickness and helps to develop the flavours.
6.  Correct the soups spices if necessary and add the honey to balance the flavours is needed.
7.  Serve the soup hot and let it cool before freezing the leftovers.

Note: Miso is alive with many beneficial nutrients.  If you are using it, never boil the soup after you add the miso or you will kill off the beneficial probiotics.
Go here to print this recipe:  recipe_vegetable_soup.docx 

​

This recipe is absolutely fabulous.  The combination of lentils and walnuts gives the texture of meat and fennel seeds are a revelation for giving you that true Italian flavour. I have adapted this recipe from www.fragrantvanilla.com. To make this recipe oil-free, simply sauté the onions and garlic in water and eliminate it from the sauce. Choose salt free organic tomato products if possible.
Meatballs (makes 24 balls)

• 2/3 cup uncooked lentils
• Filtered water
• 1 tsp. olive oil
• 1 small onion, diced finely
• 2 garlic cloves, minced or diced finely
• 2 Tbs. tamari or Braggs soy sauce
• ¼ cup tomato paste
• 1 tsp. dried oregano
• 1 tsp. dried basil
• 1 tsp. fennel seeds
• ¼ tsp. sea salt
• 2 cups chopped walnuts
• 1 cup rolled oats (gluten-free if you can find it)

Sauce

• 1 Tbs. olive oil
• 1 large onion, diced
• 4 garlic cloves, diced finely or minced
• 2 tsp. dried basil
• 2 tsp. dried oregano
• 2 tsp. fennel seeds
• ½ tsp. red pepper flakes
• 1 large can diced tomatoes
• 1 cup tomato paste (so use remainder from meatballs plus 1 small can)
• 1 ½ cups filtered water
• 1 tsp. sea salt (or to taste)

 
Directions

1. To make the meatballs, rinse the lentils and add to a pot and add plenty of filtered water (at least 3-4 cups). Bring to a boil, reduced heat to a simmer (3 or 4), cover and cook for about 40 minutes until the lentils are tender.  Drain and set aside to cool.
2. In a pan, heat (on medium) the olive oil and onions, cook until the onions are softened and tender (about 5 minutes).
3. Add the garlic and sauté a minute more until fragrant.  Set aside and cool.
4. In a food processor, add the lentils, onion mixture, and the remaining meatball ingredients.  Pulse until everything is blended but not completely smooth.
5. Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper. Roll the meatball mixture into 1 ½ inch balls and place them on the baking sheet. Place them in the oven and bake for 30 minutes or until firm but still soft in the middle.
6. While the meatballs are baking, prepare the sauce.  In a medium saucepan, heat oil and add the onions and sauté for 5 minutes on medium heat.
7. Add the garlic and spices and cook for a minute until fragrant.
8. Add the tomatoes, tomato paste, water and sea salt and bring to a simmer.
9. Reduce heat to low (2 or 3) cover and cook for about 15 minutes until the flavours have combined.
10. When the meatballs have finished cooking, toss them with the sauce, and serve garnished with parsley over pasta.

Additional Tips

1. These meatballs and the sauce freeze really well so it is easy to make individual servings. A standard adult serving will include 4 meatballs, sauce and ½ to 1 cup of pasta.
2. Freeze the meatballs separately from the sauce in a big freezer bag and freeze the sauce in glass containers.
3. Brown rice pasta is a great alternative to wheat pasta as it is gluten free. Follow the directions on the package as it can get mushy if you overcook it. Rinse in cold water, drain and serve immediately.

Go here to print this recipe:  recipe_vegan_spaghetti_and_meatballs.docx
  
 

First introduced at A & W, these patties have rocked my world.  They have the taste and texture of ground beef and with 20 grams of protein, there is no need to sacrifice taste for good health.  You can now find these patties either in the meat section or in the frozen food section of your local grocery stores.  I have bought them from 49th Parallel, Thrifty's, Country Grocer and QF.  They aren't cheap but good quality usually isn't. At most stores the price is $7.99 but QF sells them for $6.99. Even my meat-eating husband loves them.  This is the easiest way to give a plant-based meal a try and just in time for barbecue season.