fbpx

Healthy Recipes

Heart Healthy Seafood Soup

Detox Smoothies – Delicious Green & Mango Twist

Breakfast Smoothie

Gluten-Free Unwrapped : As Seen at the Food & Drink Expo – Chickpea Slaw & Mackies Cookies

Vegetable Couscous with Blueberries

Pumpkin Pancakes – Gluten & Dairy Free

Bubaganouj

Bean or Vegetable Spread

High Protein – Chocolate Muffins (Gluten-free)

No Bake Chocolate Almond Bars

Detoxification Smoothies

Delicious Green Detox Smoothie

  • 1 cup kale firmly packed, stems removed, coarsely chopped (4 ounces)
  • 1 Granny Smith apple, coarsely chopped
  • 1 ripe banana
  • /2 cup loosely packed fresh flat-leaf parsley leaves
  • 1 cup water
  • 1/2 cup unsweetened pomegranate juice

Mango Twist Detox Smoothie

  • 1 1/2 cups frozen mango chunks
  • 1 orange
  • 1 cup fresh carrot juice
  • 1 cup coconut water
  • 1/4 cup fresh herbs, such as mint, tarragon, or basil

Breakfast Smoothie Recipe

The holidays are over now and it’s time to be good to your body again. Try this delicious smoothie recipe for breakfast and start your morning, and the year, on the right track. It’s filled with nutritious fruits and vegetables that will get you some much-needed nutrients and help your body detoxify from the indulgences of the holidays. If you want more great recipes like this, check out Delicious Detox by Naturopathic Doctor Carol Morley, available at Sage.

Ingredients:

  • 1 cup frozen strawberries
  • ½ cup of diced fresh pineapple
  • 1 leaf of kale
  • 1 handful spinach leaves
  • 1 to 2 cups water, rice milk, or other milk substitute
  • 1 serving protein powder
  • 1 tablespoon of ground flaxseed or flaxseed oil

Put all ingredients in a food processor or blender and pulse until smooth, adding more liquid if necessary. Enjoy!

Vegetable Couscous with Blueberries

**Ingredients

  • 1 cup (250 mL) vegetable stock
  • 3 tbsp (45 mL) olive oil
  • 1 cup (250 mL) couscous
  • 1 tsp (5 mL) grated lemon rind
  • Pinch ground cumin
  • 2 carrots, diced
  • 1 small zucchini, diced
  • 1/4 cup (50 mL) walnut halves, chopped
  • 1 1/4 cups (300 mL) frozen wild blueberries
  • 1/2 cup (125 mL) cooked (canned) chickpeas
  • Salt and pepper
  • 4 sprigs each fresh coriander and flat leaf parsley, chopped

Directions:

In small saucepan, bring vegetable stock and 2 tbsp (25 mL) of the oil to boil. Add couscous, lemon rind and cumin; stir to combine. Remove from heat and cover; let stand for 5 minutes. Fluff with fork and scrape into large bowl.

Meanwhile, heat remaining oil in skillet over medium heat and cook carrots for 5 minutes or until becoming softened. Add zucchini and cook for 3 minutes or until softened. Remove from heat and add walnuts. Add to vegetable couscous. Add wild blueberries and chickpeas to bowl. Season with salt and pepper to taste. Add coriander and parsley and stir to combine well.

**Tip: Cover and store in refrigerator for up to 3 days. Serves 4.

**Recipe courtesy Wild Blueberry Association of North America

Pumpkin Pancakes – Gluten & Dairy Free

Mix Ingredients:

  • 1 cup rolled oats*
  • ½ c ground flax seeds
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 tsp cinnamon
  • 1 pinch nutmeg

In a separate bowl, mix:

  • 1 egg, beaten
  • ½ – ¾ c almond or rice milk
  • 1-1 ½ c cooked pumpkin

Combine dry and wet ingredients together until blended. Grill over medium heat in a frying pan until golden. Serve hot with fruit, syrup, or favorite nut butter!

*Oats are naturally gluten-free however, they are typically manufactured in the same plant as other gluten products. Therefore, if you are on a strict gluten-free diet, you will want to look for oats that are labeled “gluten-free” to avoid any cross-contamination.

No Bake Chocolate Almond Bars

Ingredients:

  • 1/2 cup honey
  • 1/4 cup coconut oil
  • 1/4 cup almond butter
  • 1/4 tsp. sea salt
  • 1 tsp. vanilla
  • 1 tsp. cinnamon
  • 1/2 cup chopped almonds
  • 1/2 cup chopped walnuts
  • 1/2 cup dark chocolate chips
  • 1/4 sunflower seeds
  • 1/4 pumpkin seeds
  • 1/4 goji berries
  • 1 cup rolled oats

Directions

Heat honey, coconut oil, almond butter, sea salt, vanilla and cinnamon in a saucepan over low heat.

Combine chopped almonds, chopped walnuts, dark chocolate chips, sunflower seeds, pumpkin seeds, goji berries and rolled oats in a bowl.

Stir wet ingredients into dry ingredients. Press into a greased 8″ x 8″ pan and refrigerate until hardened. Cut into 16 bars.

Read more

Gluten-Free Unwrapped – As Seen at the Food & Drink Expo

Chickpea Slaw

Adapted from Delicious Detox, Carol Morley, this recipe is a great base for making lots of substitutions and adding some spice to your life! The chickpeas and pumpkin seeds add protein to help make this a low-glycemic recipe. For extra protein, try adding cooked quinoa to make this salad a main.

  • 2 med carrots, peeled and shredded
  • 1 sm bunch spinach, shredded
  • ½ sm head of cabbage, shredded
  • 1 can chickpeas, drained and rinsed
  • 2 Tbsp pumpkin seeds
  • 1 tsp dried dill OR 1 tbsp fresh dill
  • 1 tsp dried oregano OR 1 tbsp fresh oregano
  • ½ tsp each sea salt, ground pepper, chili pepper flakes
  • ½ cup extra-virgin olive oil
  • Juice 1 lemon

Shred the carrots, spinach, and cabbage by hand or by using a food processor.

Mix together veggies, chickpeas and pumpkin seeds in a serving bowl. To make dressing combine spices, olive oil and lemon juice then toss all ingredients together and serve.

As a wrap: Switch out the oregano, dill and chili pepper for 1 tsp chipotle, 3 chopped shallots and 1 tsp cumin. Roll into a corn tortilla with black bean hummus and chopped tomatoes.

As a stir-fry: Lightly stir-fry the veggies, then add chickpeas, pumpkin seeds, ½ can coconut milk, and 1 tbsp each of curry powder, coriander and chili pepper flakes (omit dill and oregano). Serve hot over rice or quinoa with chopped cilantro and/or green onions (optional).

Makes a large bowl, serves ~8-10 as a side


Mackies

These cookies are a cross between macaroons and cookies. The egg whites make them light and fluffy while the cocoa powder and coconut butter make them rich and delicious. To make these into real “super food mackies” try using organic cocoa powder and raw cane sugar.

  • 3 egg whites
  • ½ c sugar
  • 1/8 tsp salt
  • 2 c coconut flakes, unsweetened
  • ¾ c gluten-free flour
  • ½ c cocoa powder
  • 1 tsp vanilla
  • 2 T almond/rice milk
  • 1/3 c coconut butter, melted

Using a hand-held mixer, beat the egg whites until soft peaks form. Sprinkle in sugar, 2 T at a time, while beating until sugar completely dissolved (egg whites should be glossy by the time you are done). In a separate bowl, mix together the coconut flakes, flour, cocoa powder, and salt. Make a hole in the center of the dry ingredients. In a small dish, melt the coconut butter then add vanilla and almond/rice milk. Add to the dry ingredients and mix until all ingredients are evenly moist. Using a spatula, fold in the egg white and sugar mixture. Drop spoonfuls of the batter onto a baking sheet lined with parchment paper.

Cook at 3000F for 20 minutes. Allow to cool on a rack and enjoy!

Makes 2 dozen large or 3 dozen small cookies.

Bubaganouj

Ingredients:

  • 2 eggplants
  • of 1 lemon
  • ¼ c tahini
  • ½ c parsley, chopped
  • ¼ t sea salt
  • 1t olive oil (optional)

Directions:

Preheat oven to 400oF. Prink eggplant then roast until slightly charred and popped (~45 min), then cool. Scoop out insides and mash well/puree. Combine all ingredients except olive oil which can be drizzles over top before serving. Serve as a dip for vegetables or as a spread on bread.

Compliments of Paul Pitchford from Healing with Whole Foods

Bean or Vegetable Spread

Ingredients:

  • 1c cooked beans or vegetables
  • 1t miso
  • 1T tahini
  • ¼ onion chopped
  • 1T parsley, choppd
  • Pinch of coridander

Directions:

Mash beans/vegetables then combine the remaining ingredients. Serve as a spread on your sandwiches or as a dip for vegetables.

Compliments of Paul Pitchford from Healing with Whole Foods

High Protein – Chocolate Muffins Gluten-free

These dense little guys are packed with protein so they won’t spike your blood sugar like a regular muffin.

Mix:

  • 1/3c sucanat OR other sugar source
  • 1/4c dark (85%) chocolate, broken into pieces
  • 15 egg yolks
  • 1c softened butter

Mix in:

  • 4c almond or pecan flour
  • 15 egg whites, beaten

Preheat oven 350 degrees. Line loaf pan with parchment paper and bake for 45-50min, OR line muffin tin with paper cups and bake 30-40min. Enjoy!

 

 

Thank you for signing up. We will send you confirmation shortly.