Here’s an adapted recipe from La Dolce Vegan! I eliminated the sugar and reduced the amount of Vegenaise. You can buy Vegenaise (vegan mayonnaise) in the refrigerated section of your grocery store with other fresh dressings. Imitation bacon bits are made from vegetable protein. Buy a good quality one from the health food store or omit them from the recipe.
· ½ head cabbage, thinly sliced (approximately 3-4 cups)
· ½ red onion, diced
· 1 large celery stick, sliced
· 1 can kidney beans, rinsed and drained (or 1 1/3 cups precooked beans)
· Optional: ½ cup imitation bacon bits
· ½ cup Vegenaise
· ¼ cup red wine vinegar
· 2 Tbs. fresh parsley, chopped
· 1 tsp. dried oregano
· ½ tsp. sea salt
· ½ tsp. ground black pepper
1. Prepare the dressing beforehand. Add all ingredients to a small bowl and whisk to mix and store in the fridge while you prepare the salad.
2. In a large bowl, add all salad ingredients.
3. Add the dressing and toss well.
4. Store in the refrigerator for about and hour before serving to give the flavors a chance to mix well.
Go here to print this recipe: recipe_red_bean_coleslaw.docx
VEGAN BUFFALO BITES
This recipe was adapted from a recipe I found online from The Real Food Dietitians and have converted it to vegan ingredients. It’s absolutely delicious hot or cold. It’s a great appetizer for parties or as a salad over a bed of spinach. I have included a vegan Ranch dressing for dipping.
· 1 large head of cauliflower, stems removed, cut in bite-sized chunks
· ½ a cup of hot sauce (Frank’s Red Hot Sauce is great)
· 2 ½ Tbs. coconut oil or olive oil
· 1 Tbs. tamari
· 1 tsp. apple cider vinegar
· ½ tsp. garlic powder
· ¼ tsp. cayenne pepper
1. Preheat oven to 425 degrees. Line baking sheet with parchment paper.
2. Cut up cauliflower and place in a large bowl.
3. Make the buffalo sauce in a small pot. Place the pot over low heat. Add the coconut oil or olive oil and heat until melted.
4. Add hot sauce, tamari, apple cider vinegar, garlic powder and cayenne pepper. Whisk to combine when warm and remove from the heat.
5. Add 2/3 of the sauce to the cauliflower bowl and toss cauliflower to coat.
6. Arrange the cauliflower on the baking sheet in one layer.
7. Bake for 20 minutes. Turn over the cauliflower after 10 minutes to ensure even cooking.
8. When done, transfer the cauliflower to a serving dish and drizzle with the 1/3 remaining sauce.
9. Serve with Cashew Ranch Dressing.
CASHEW RANCH DRESSING
I doubled this recipe from the book Raw-Vitalize by Mimi Kirk and Mia Kirk White. It’s a simple and delicious recipe for salads or, in this case, a great dip and enough for the Vegan Buffalo Bites. You will want to soak your raw cashews for at least an hour or overnight. You can make it straight away with about ½ a cup of extra water but it is more grainy than smooth.
· ½ cup raw cashews, soaked and drained
· 2 tsp. extra virgin olive oil, cold pressed
· Juice of ½ a lemon
· ½ tsp. onion powder
· ½ tsp. garlic powder
· ½ cup filtered water
· Sea salt and pepper to taste
1. Add all ingredients to a blender, NutriBullet or mini food processor and blend until smooth.
2. Transfer to a serving bowl or glass container and chill until ready to serve.
Go here to print this recipe: recipe_vegan_buffalo_bites.docx
My buddy Naoko suffers from seasonal allergies and she is also an RHN. She raves about this product and says that there is also a nasal spray. A Vogel Allergy Relief a Homeopathic Preparation. She got hers from Naked Naturals in Parksville for $12.99 but you should be able to find this brand at your health food store. If you are on any medications, make sure that the person at the health food store checks for any contraindications as this is a homeopathic blend.
This recipe is adapted from Staying Alive! Cookbook for Cancer Free Living. Serve this salad on a bed of spinach. This is a great recipe which provides complex carbohydrates, protein and healthy fats. It makes a perfect lunch or dinner as the weather is getting warmer. It serves 2.
· ½ cup brown long grain rice, rinsed
· 2 Tbs. wild rice, rinsed
· 1 ¼ cups of purified water
· 1 large or 1 cup cherry tomatoes, chopped
· ½ cucumber, chopped
· ½ cup parsley, chopped
· ½ can chick peas or 2/3 cup precooked, rinsed
· ¼ cup fresh herbs (basil, oregano, etc.)
· 1 clove garlic, chopped
· 2 Tbs. olive oil
· 2 Tbs. fresh lemon juice
· ½ tsp. sea salt
1. Rinse the rice and add to a pot. Add the water and bring to a boil. Cover and reduce the heat to low. Cook for 45 minutes. Do not uncover or stir. After 45 minutes take the rice off the burner, fluff with a fork and let cool.
2. Add the chopped vegetables, herbs and chickpeas to the cooled rice. Stir gently to mix.
3. In a separate bowl or jar, mix the dressing ingredients well. Pour over the salad and stir through.
4. Serve on a bed of spinach and enjoy.
Go here to print this recipe: recipe_mediterranean_wild_rice_salad_with_chickpeas.docx
I have altered the method with this recipe from the book Staying Alive! Cookbook for Cancer Free Living. This loaf is absolutely delicious and was a big hit at Christmas. It would also serve well for Easter dinner and family Sunday dinners. Makes 6-10 servings
· ¾ cup brown lentils
· 3 cups of water for boiling
· 2 Tbs. apple cider vinegar
· 1 Tbs. sesame or olive oil (or for oil free use a little water for ‘frying’)
· 1 cup finely minced onion
· 5 large garlic cloves, minced
· ½ cup walnuts, finely ground
· 1 tsp. sea salt
· 2 cups fresh spinach, finely sliced
· 1 tsp. Dijon mustard
· Fresh ground black pepper to taste
· ½ cup fine whole wheat bread crumbs
1. Rinse lentils and put in a small pot. Add water, bring to a boil, lower heat to medium low and simmer, covered for 30 minutes until the lentils are mushy and soft. Drain the lentils and transfer to a medium sized mixing bowl, add the vinegar and mash well.
2. While the lentils are cooking, prepare the onions, garlic, walnuts in a mini food processor and finely slice the spinach.
3. Heat the oil (or water) in a non-stick pan over medium heat. Sauté the onions for about five minutes until translucent. Add the garlic, nuts, spinach and seasonings and sauté for another 5-10 minutes until all the vegetables are tender. Preheat oven to 350.
4. Add the vegetable mixture to the mashed lentils and add the bread crumbs. Mix well and spoon into a lightly oiled loaf pan. Press down gently with a spatula.
5. Bake at 350 F for about 40 minutes. Let cool for 5-10 minutes before removing from the loaf pan. Turn out onto a serving plate.
6. Slice and serve with gravy.
Go here to print this recipe: recipe_walnut_lentil_loaf.docx
After checking out my recent breakfast recipes, you may be asking yourself ‘what’s with all these oatmeal recipes?’ There are a few reasons why I have chosen them:
Firstly, you can have breakfast ready to go in 5 minutes. If you are like me, you don’t have much time in the morning to prepare a warm breakfast and on cold days there’s nothing better. Also, as the days get warmer, you can change to the overnight method and take a cold breakfast with you. Just add the fruit to the jar in the morning and you are ready to go.
Secondly, and most importantly, oats are a nutritional powerhouse food. Here’s a list of some health benefits to eating oatmeal every day:
1. Reduces Blood Pressure - One study published in the American Journal of Clinical Nutrition found that a diet which includes plenty of whole-grains, such as oats, is just as effective as taking anti-hypertensive medication to lower blood pressure!
2. Reduces Cholesterol -Have you ever heard of soluble fiber? Well, compared to other grains, oats actually have the highest portion of soluble fiber. Soluble fiber helps your intestinal tract trap substances associated with blood cholesterol. Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (one cup of oats yields 4 g).
3. Reduces Blood Sugar - What does this mean? We have all experienced a “sugar crash”/ “mid morning slump” after a big meal or sugary breakfast; well, with oatmeal, this doesn’t happen as much. As a result of oatmeal’s high soluble fiber content, its sugar is released more slowly into the blood stream. Another added bonus, is because it takes longer to digest, you will feel full longer.
Oatmeal’s low glycemic index is one of the best benefits. In fact, one study states that a diet producing a low glycemic response is associated with significantly less insulin resistance and significantly lower prevalence of the metabolic syndrome, risk of type 2 diabetes, and risk of coronary artery disease, than with a diet producing a high glycemic response.
4. Helps control weight - Let’s face it, we could all use some help at times, but did you ever think oatmeal could help control your weight? It’s true! According to a research study published in the October 2009 issue of “Molecular Nutrition & Food Research” a compound in oatmeal known as β-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin.
1. 10 Benefits of Oatmeal You Probably Never Knew, Sarah Bonham, http://www.lifehack.org/articles/lifestyle/10-benefits-oatmeal-you-probably-never-knew.html
Chocolate Bliss Balls
This recipe pictured on the right is from FMTV. Makes 24 balls
(use organic ingredients where possible)
Sesame Coconut No-Bake Bars
Middle position in the photo. This recipe was given to me by Diana Marchand. Check out her website: dianamarchand.com.
Raw Chocolate Berry Bark
Oatmeal is always super easy, healthy and delicious. They’re also kid-friendly, heart-healthy, and they stick with you longer than refined cereals. The warm, chai spices in this version give the oats a grown-up flavor, while the banana and dates keep it (naturally) sweet enough for kids. Makes 1 medium serving.
· ½ cup rolled oats
· 1 cup boiling purified water
· ½ banana, fresh (chopped) or frozen and thawed (mashed)
· ½ cup berries, fresh or frozen and thawed
· 1 date, chopped
· 1 tsp. flax meal
· ½ tsp cinnamon
· ¼ tsp ground ginger
· 1 pinch ground cardamom
· 1 Tbs. unsalted cashews, chopped
1. Add oats of a jar or bowl.
2. Pour boiling water over the oats, cover and let sit for 5 minutes.
3. Add cinnamon, ginger and cardamom.
4. Add the banana and berries
5. Top with flax seed and cashews.
6. Stir to mix and enjoy.
Go here to print this recipe: recipe_chai_spiced_oats_with_berries.docx
It's a pretty miserable day out there so here's my Netflix list of my favorite health documentaries:
Here’s another recipe from Engine 2. This recipe is light on the required prep but heavy on the nutrition. The lentils, spinach, cashews and whole grains bring an impressive amount of protein and iron, while the marinara gives that iron a boost with Vitamin C, which supports iron absorption in the body. It's a rich cream sauce you can feel really good about cooking and eating! Makes 1 medium serving.
· 1/2 cup pasta (whole grain or gluten free)
· ¼ cup premade marinara
· 3 Tbs. raw unsalted cashews, preferably soaked overnight if not add equal parts cashews to purified water.
· 1 cup fresh or ½ cup frozen spinach
· 1 clove garlic, chopped (or) 1 tsp. garlic powder
· ½ can lentils or 2/3 cup premade, rinsed
· Sea salt and pepper to taste
· Optional: red chili flakes to taste
· 1 Tbs. nutritional yeast
1. Cook the pasta according to the directions on the package.
2. In a food processor or blender, blend the marinara, cashews (if not presoaked, 3 tablespoons purified water), spinach, and garlic (or garlic powder) until creamy.
3. Heat the lentils and creamy marinara on the stove on low (2 or 3). Stir frequently to prevent burning and sticking. Add sea salt and pepper to taste.
4. Drain and plate the pasta, top with the sauce and the optional nutritional yeast and red chili flakes if using.
Go here to print this recipe: recipe_creamy_spinach_and_tomato_beef_sauce_over_pasta.docx
I am a registered holistic nutritionist, open-minded vegan and cooking enthusiast.