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Category: Healthy Recipes

Vegan “Egg” Salad

Although it’s an old lunchbox standby, egg salad isn’t exactly a healthy school lunch for adults or kids. Eggs may have some health benefits, but they also have a potentially concerning influence on chronic disease. Not to mention they pose ethical concerns about the treatment of caged hens. Egg salad is also typically mixed with a boat-load of mayonnaise, which can contain more eggs, preservatives, flavorings, and of course, plenty of oil and other unhealthy fat. But if you want to recreate the taste and texture of egg salad for a school or office lunch, without the potentially harmful ingredients, give this Vegan “Egg” Salad by From My Bowl a try. Tofu stands in for eggs in this recipe, but…

Healthy lunch Alternative

Smashed White Bean, Basil, & Avocado Sandwich Photo Courtesy of Pumpkin and Peanut Butter Pumpkin and Peanut Butter’s Smashed White Bean, Basil, & Avocado Sandwich combines the flavors of hummus, guacamole, and pesto all in one. The only additional ingredients are salt and pepper, lemon, and dijon mustard. And you can also add whatever veggie sandwich fixings your heart desires. You could easily spoon the filling over a salad or in a veggie bowl. You could even mix with the vegan egg salad for an adventurous but healthy lunch.

Broccoli Sprouts and their Medicinal Power

This month we are moving beyond “awareness” of breast cancer to taking action – beyond mammograms and ribbon displays. Because, really, they don’t stop breast cancer. Last week I shared with you the power of pomegranates (if you missed it, look up the previous email from us). This week, let’s cover broccoli sprouts and their medicinal power. Plus, I have a brand new recipe for you – the Broccoli Sprout Shot (see below). Many people assume that broccoli sprouts are the same as broccoli. Yes, they are the “baby” version of a full broccoli head, but nutritionally, they contain a few compounds in vastly higher amounts than mature broccoli, namely: Sulforaphane Best known as the “cancer cell killer”. Broccoli sprouts…

Summer foods to keep you cool

Ah, that summer heat. Ever feel super lethargic on a hot summer day? Many people find their bodies feeling more sluggish and slow when the temperature rises. This is due to our body having to compensate so that our internal body temperature doesn’t also rise with those outside temps. Normally a balanced amount of blood flows between the skin and muscle. But when it’s super hot outside our blood flows more towards the skin to help disperse body heat. With warmer temperatures found around the globe right now our bodies naturally seek ways to cool down. Therefore, drinking plenty of hydrating fluids and eating cooling foods helps hydrate your muscles and skin. Which helps to maintain a safe internal body…

Fruits and Veggies: To Buy Local or Organic?

  This dilemma will spark discussion among all of us who love to eat fresh, wholesome foods for our bodies – especially in the summer months when fresh fruits and veggies are abundant. So, what’s the best choice? Below are some facts to help you make more of an informed decision. Local – most often refers to produce within 100-150 miles (approx 240 km). Eating local produce means you’re eating seasonal and fresh (remember those yummy cucumbers from your grandmother’s garden?), supporting our local farmers and reducing our carbon footprint. Food for thought: in a society that loves the ease of eating a variety of foods all year round, eating local greatly decreases our options of produce availability. Organic –…

Naturopathic Tip of the Month: Kid Friendly Snacks
Posted on July 22nd, 2014

Want to send your children to school with a healthy alternative to the sugar-laden ‘granola’ bars from your local supermarket? Try the following recipe. They’re loaded with nuts and seeds that contain nutrients such as calcium for strong bones and omega fatty acids for optimal brain and organ function. Fruit and Nut Bars Ingredients: ¼ cup brown rice syrup ¼ cup honey 1 tbsp butter ¼ cup nut butter (almond, cashew or peanut) 1 cup whole grain cereal flakes 1 cup rolled oats, millet or quinoa ¾ cup dried fruits (any combination of raisins, chopped dates, apricots and dried cranberries) ½ cup sunflower seeds (or any combination of pumpkin, sesame, or sliced almond) Method of Preparation: Heat brown rice syrup,…

Recipe of the Month: Blueberry Lime Cake
Posted on July 18th, 2011

A deliciously flavourful dessert that your whole family will love. It’s healthy too! Blueberry Lime Cake: 3 cups spelt flour 3 tsp baking soda 1/2 tsp salt 2/3 cup canola or coconut oil 4 tsp apple cider vinegar 1 tbsp vanilla 3/4 cup vanilla soy or almond milk 1 cup maple syrup 1/4 cup lime juice 1 tbsp lime rind, grated 1 cup WILD blueberries Preheat oven to 350, combine flour, baking soda and salt. In separate bowl, whisk together oil, vinegar, vanilla, milk, syrup, lime juice and rind. Pour wet into dry. Add blueberries. Bake in 2 springform pans or 9×13 pan for 35 minutes – toothpick should come out clean. Sauce: 2 cups WILD blueberries 2 tbsp maple…

Cranberry Walnut Quinoa Salad
Posted on June 3rd, 2011

Naturopathic Recipe of the Month: Cranberry Walnut Quinoa Salad 1 cup quinoa 1/4 cup balsamic vinegar 1 1/2 tablespoons olive oil 1 cup dried cranberries 4 cloves garlic, minced 1 cup frozen green beans, defrosted 1/2 teaspoon salt 1/4 cup walnuts, chopped 1/4 teaspoon pepper 1/4 cup green onions, sliced Combine quinoa with 2 cups water in a medium saucepan and bring to a boil over high heat. Reduce heat to a simmer, cover, and continue cooking until all water is absorbed. In a medium bowl, combine cooked quinoa, dried cranberries, green beans, walnuts, and green onions until well mixed. In a small bowl, whisk the balsamic vinegar, olive oil, and garlic until well blended. Pour over the quinoa mixture. Toss…

Lentil Dal Soup

1 tbsp butter 1 onion, diced 1 clove garlic, minced 1 1/2 tsp curry powder 1/2 tsp ground cumin 1 large carrot, diced 1 stalk celery, diced 1 cup red lentils 4 cups chicken stock or vegetable stock 1/4 cup finely chopped fresh parsley 1 tbsp lemon juice 1/2 tsp salt 1/4 tsp black pepper Naan or whole-wheat pita bread In a large saucepan, melt butter over medium heat. Add onion and garlic; cook, stirring occasionally, for 5 minutes or until softened. Stir in curry powder and cumin; cook for 2 minutes. Add carrot, celery, lentils and chicken stock; bring to a boil. Reduce heat and simmer, partially covered and stirring occasionally, for 15 to 20 minutes or until soup…

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