Recipes

VIP Event Featured Recipe – Vegan Meatballs

Posted by on Oct 28, 2013 in Featured, Recipes | Comments Off on VIP Event Featured Recipe – Vegan Meatballs

VIP Event Featured Recipe – Vegan Meatballs

At our October 9th VIP Event, Health & Wellness Made Fun & Easy, I had the idea to make meatballs that would be yummy for meatatarian, vegan and the gluten-free diets alike. The meatballs had big shoes to fill: they had to be moist, tasty, filling AND nutritious. Were the meatballs a success? Yes indeed, they were a hit! Many asked for the recipe, and I’m more than happy to share it here on this post.       Vegan Gluten-Free Meatball Recipe   Ingredients 2 cups uncooked brown rice 2 cups dried red lentils 3 cups butternut squash, cubed 1/4 cup dried basil 1/4 cup dried oregano 1 large onion, minced 5 cups cold water 1 cup fresh parsley, finely chopped 1 cup of other fresh herbs, finely chopped Salt , pepper, chili flakes Extras Pasta Sauce or Salsa Tools 6 litre stock pot Baking sheets Immersion blender (optional, can substitute slotted spoon or potato masher)   Preparation In a large stockpot add rice, lentils squash, onion, dried herbs and water. Bring mixture to a boil. Reduce to medium heat and stir regularly. Cook mixture for at least 30 minutes or until rice is cooked. Blend with immersion blender. If no blender is available , use a potato masher, slotted spoon or fork to mash the squash. Consistency should be similar to mashed potatoes. If too thick, add water. If too runny, continue cooking until thickened. Turn off heat. Add fresh herbs, salt, pepper and chili flakes to taste. Incorporate evenly into mixture. Allow to cool slightly. Oil baking sheets. Heat oven to 400F. Form mixture into 1-1.5″ balls and place on baking sheets. Bake for 10-15 minutes or until balls are lightly browned. Serve with pasta sauce or salsa. Enjoy! Makes 40-50 meatballs.   If you enjoyed this recipe please share it on Twitter and Facebook. Tweet...

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Making Friends with Salad

Posted by on Feb 4, 2013 in Featured, Health, How-To's, Recipes | Comments Off on Making Friends with Salad

Making Friends with Salad

(Image: ‘Fresh Salad’ by rakratchada torsap / FreeDigitalPhotos.net) My life’s sometimes a roller coaster with regards to maintaining good eating habits. It’s easy to get caught up in the challenges and difficulties in eating well all the time. Really though, the creative opportunities are abundant and all around! Take salad days, for instance, an easy and enjoyable way I’ve found to get my raw veggie fix for the day. The ingredients are as follows: find one (or more) participating co-worker(s) and choose the salad day of the week. On that day, each person brings in a couple of items to toss into the communal salad. Take turns assembling or do it together. The result: a delicious and always unique creation. What I have discovered in doing this: – Lunch is always huge, delicious, and cheap – The salad is always different, allowing for variety & satisfaction – It’s really easy to grab a few items to bring in the morning than to have a prepared lunch to take – I am encouraged to eat better the other days – I’m held accountable to eating well because someone else is counting on me for their lunch too – It’s a lot of fun and there is a lot of camaraderie in doing this with other people – I get new ideas for different salads – It’s contagious – other people want to join in or create their own salad day alliances How easy is it? The options are endless! I usually bring what I have in the fridge or interesting leftovers. 4 items or so apiece works nicely. Some handy ingredients, beyond the typical lettuce, mixed greens, spinach, cukes, tomatoes, could be (and have been): – Leftover roasted/grilled vegetables – Can of beans – I like chickpeas, romano, black or a combination – Goat’s or any other kind of cheese – Nuts & seeds – hemp hearts? Sunflower seeds? Tasty! – Sprouts – many possibilities here: radish, alfalfa, broccoli, mung bean, etc. – Grilled tempeh or tofu cubes – Olives – Avocado – Hard-boiled egg (or other animal protein, if you are so inclined) – Cooked quinoa or other grain The possibilities are many and a lot of fun. We’ve had some odd salad combinations here but they were all great. It’s usually easy enough to keep a bottle of lovely olive oil (unrefined, cold-pressed please) or sesame and balsamic (or apple cider) vinegar & salt & pepper. You could easily keep a bottle of ready-made salad dressing around but playing with your own concoction is much tastier. I really enjoy adding a tasty fat to my salad. Avocado and lemon juice provide a really nice combination. Or try my new favourite: tahini dressing! Mix tahini, fresh lemon juice, salt & pepper, a minced clove of garlic and a dash of sweetener (I like agave or maple syrup). Taste and adjust as to desired consistency and taste. If it’s too thick add water and adjust seasonings, if needed. This can keep well in the fridge for several days. See – you can too make friends with...

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‘Dip-Off’ Winning Recipe!

Posted by on Oct 22, 2012 in Featured, Recipes, Uncategorized | Comments Off on ‘Dip-Off’ Winning Recipe!

‘Dip-Off’ Winning Recipe!

(Image: Bowl of Green Olives by adamr / FreeDigitalPhotos.net) We’re pleased to bring you the crowd’s favourite dip from our Source Centre Social ‘Dip-Off’ event. Brought to the Social by Dr. Allison Barriscale and adapted from the Moosewood Resaurant – New Classics, this dip is great served with crackers or crisp toast or your carb of choice. It’s also extremely easy and quick to make. GREEN OLIVE & ARTICHOKE TAMPENADEYields about 3 cupsTotal time: 30 minutes   Ingredients:5 artichoke hearts (14-ounce can, drained)1 cup toasted walnuts, chopped1 cup pitted green or Spanish garlic olives2 to 3 tablespoons chopped fresh parsley1 teaspoon freshly grated lemon peel (optional) to 4 teaspoons fresh lemon juice1/3 cup extra-virgin olive oilcracked or ground black pepper to taste Toast walnuts at 350º in a single layer on an unoiled baking tray for about 5 minutes, until fragrant. In the bowl of a food processor*, whirl the artichoke hearts, walnuts, olives, garlic, parsley, and lemon peel, if using, for a few seconds until everything is uniformly minced. Scrape down the sides if necessary, add the lemon juice and olive oil, and process for a few more seconds until the mixture forms a rough paste (not a smooth puree but a cohesive paste). Season with pepper to taste.  Enjoy! *Can also be done in a blender, if a food processor is unavailable.Tapenade is best served at room temperature and can be stored, covered and refrigerated, for up to a week. PER 1-OUNCE SERVIING: 77 CALORIES, 1.4 G PROTEIN, 7.4 G FAT, 2.5 G ARBOHYDRATES, 0.8 G SATURATED FATTY ACIDS, 0 MG CHOLESTEROL, 241 MG SODIUM, .4 G TOTAL DIETARY...

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Raw Zucchini Marinara Pasta

Posted by on Dec 5, 2011 in Featured, Health, Recipes | Comments Off on Raw Zucchini Marinara Pasta

Raw Zucchini Marinara Pasta

(Image: Jean Scheijen / sxc.hu) Besides being passionate about Network Spinal Analysis, I’m an avid raw foodist. I’ll save the full personal story for another post, but I’ve been raw vegan for the past 4 years and during that time was even 100% vegan for over 1 year. Before that, I had been steadily cutting out animal products from my diet. My health, my morals and the future of planet earth demanded it. Even the research literature supports a plant-based diet (again to be covered in another post). In keeping with my interest in raw and vegan nutrition, I have been conducting raw food talks at Source Centre and the response has been very positive so far! I’ve also been sharing my raw food creations at recent potlucks and have been asked to share my recipes. The sharing starts now with a simple and quick recipe for Raw Zucchini Marinara Pasta. Enjoy the flavours, the freshness and the health benefits!   Recipe: Low-Fat Raw Zucchini Marinara Pasta Serves 4  Pasta 4 medium zucchini  Marinara Sauce 100g Sundried tomatoes (not in oil), soaked overnight in water, drained and squeezed 250g Fresh tomatoes, chopped: ideally roma, campari, cherry or grape 3 tbsp Balsamic vinegar ½ medium onion 1 clove garlic Oregano or other herb of your choice  Garnish Fresh basil (if available)   Preparation Using a spiral slicer, mandolin, or vegetable peeler, make “noodles” from the zucchini. Set aside. To keep spiralized noodles manageable to eat and handle with a fork, you may find it useful to cut in half each individual noodle pile that comes out of the spiralizer. Place sundried and fresh tomatoes with all other ingredients in a blender and blend on high. Plate the noodles and top with ample amounts of marinara. Garnish with basil and enjoy!   Did you know? Both tomatoes and zucchinis are super dense with vitamins, minerals and other nutrients, and low in calories? According to http://nutritiondata.com, my go-to for detailed nutrition info, 300 grams of zucchini (a hypothetical serving size of noodles) contains: 142.5 mg omega 3 fatty acids, 5.1 g of well-balanced protein, 4.8 g fibre, 52.5 mg Vitamin C, 285 mL water, 48 calories, and more. 200 grams of fresh tomatoes can provide you with: 1666 IU Vitamin A, 25.4 g Vitamin C, 15.8 mcg Vitamin K, 474 mg Potassium, 189 mL water, you get my drift? We’re talking serious nutrition here....

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Persimmon Pleasures

Posted by on Nov 29, 2011 in How-To's, Recipes, Uncategorized | Comments Off on Persimmon Pleasures

Persimmon Pleasures

One of the things I love about working at Source Centre ~ sharing fruit with friends. Since attending Dr. Leo’s Discover Raw Food workshop, I’ve been reading more on the raw food way of eating and incorporating a lot more of it in my diet, especially fruit. November and December is a great time for persimmons which, up until a few weeks ago, I had never tried. Now, I can’t get enough… Because it can be intimidating trying new things, I thought I would share some of my experiences with persimmons. There tend to be 2 different persimmons commonly found in the markets. One is the Hachiya variety which is long and rather heart-shaped (right in the picture). The other is the squat, tomato-resembling Fuyu variety(left). I first purchased a couple of Hachiyas and waited a few days until one was rather soft, thinking it was ready to go. I peeled and ate it. Rookie mistake! If you unknowingly do the same thing I did, you may end up thinking this furry tongued experience is all there is to a persimmon. Not true – this variety is particularly astringent and takes a good deal of time to ripen. In fact, I’m told I may be able to enjoy this remaining beauty come the New Year. (It’s going to be a happy 2012!) Our squat friend, the Fuyu variety, is not nearly as astringent and can be enjoyed even while quite firm. Fortunately, I didn’t give up on persimmons and have been enjoying this variety tremendously. I find them to be a bit of a cross between a peach and a mango, with a beautiful orange flesh speckled with brown dots – as though there is cinnamon or some other wonderful fragrant spice laced throughout. I highly encourage you to try persimmons this year on their own or in the smoothie below as recommended by Dr. Sue. Persimmon Smoothie 3 persimmons 1 young thai coconut Take the seeds out of the persimmons and combine with the flesh and the milk of the young coconut- blend on high for 3 minutes. This is a great staple full of healthy natural fats, sugars and...

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Gluten Free Potato Crust Pizza

Posted by on Nov 4, 2011 in Recipes | Comments Off on Gluten Free Potato Crust Pizza

Gluten Free Potato Crust Pizza

(Image: anankkml / FreeDigitalPhotos.net)  Wheat Free, Gluten Free Vegan Pizza Serves 3-4  Have dietary restrictions, and want to enjoy your usual comfort foods? Try this quick, affordable, and healthy recipe that will satisfy your craving for pizza. This recipe can be low in fat as long as you use a nice non-stick pan and use the oil sparingly. Although they are from the nightshade family, potatoes are gluten free, a good source of fibre, complex carbohydrates, potassium, vitamin C, and a high-quality well-balanced source of essential amino acids.   Potato Crust 4 medium yellow fleshed potates, cleaned, unpeeled   Cheesy Topping 1 cup cooked lentils (only 15 minutes cook from dried for easy salt control) Save lentil water to add back to lentils to achieve spreadable consistency 6 tablespoons Red Star Nutritional Yeast Salt to taste (optional) Or use Daiya or soy cheeses   Pizza Sauce 1/2 can of tomato paste 1 fresh tomato, diced 1 clove garlic crushed and minced 1/2 medium onion, diced 2 tablespoons balsamic vinegar Salt to taste (optional)  Or simply use pizza or pasta sauce   Toppings Pick your favourite combinations! Suggested toppings are: Basil Spinach Bell Peppers Tomatoes Rapini Arugula Mushrooms Eggplant Zucchini Olives Veggie Ground Round / Sausage Crumbled / blended tofu Onions Broccoli    Preparation Crust: Using a Spiral Slicer, a mandolin, or simply a vegetable peeler, make “noodles” from the potatoes. Into a large oiled skillet or non-stick frying pan, spread out noodles. Fry potatoes on med-high heat. Begin preparing cheesy sauce and tomato sauce. Stir potatoes occasionally until they soften, then flatten down and continue frying until edges are golden brown and potato is sticking to itself. Decrease heat to low. Cheesy Sauce: In a food processor or blender, combine lentils with yeast. Slowly add small amounts of water until you reach a dry but spreadable consistency. Set aside. Tomato Sauce: In a pot, combine ingredients. Simmer and season to taste. With potato crust still in the pan, spread cheesy topping / cheese, then spread on tomato sauce. Add desired toppings, and continue frying in the pan now covered with a lid or dish until toppings have softened. Transfer to a cutting board, slice like any other pizza, serve and...

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