Posts Tagged "healthy"

Winter Recipes- Breakfast and Brunch

Posted by on Jan 8, 2014 in Featured, Health, Recipes | Comments Off on Winter Recipes- Breakfast and Brunch

Winter Recipes- Breakfast and Brunch

This winter, stay healthy and vibrant with wholesome, hearty recipes! Source Centre is posting recipes throughout the month of January to give you something to look forward to on those cold winter days. Also, we are inviting our clients to participate by emailing in their favourite winter recipes. The best recipes are awarded amazing prizes, so email us today at health@sourcecentre.ca.   Vegan Apple Cinnamon Breakfast Muffin  Ingredients  1 cup brown rice flour  1/2 cup almond flour  1 tsp baking soda  1/2 tsp cinnamon  1/4 tsp sea salt  1/3 cup applesauce + 1tbsp ground chia seed  1/2 cup rice milk  1/4 cup maple syrup  1/4 cup coconut oil  1 tbsp whole chia seeds  1 honey crisp apple, chopped into cubes Directions Preheat oven to 350F. Mix brown rice flour, almond flour, baking soda, cinnamon, sea salt in a large bowl. In a separate bowl. combine applesauce + chia, rice milk, maple syrup, coconut oil, chia seeds and chopped apple and stir together. Combine the wet ingredients with the dry ingredients until well combined. Spoon the mixture into a muffin tray. Bake for 15-20 minutes at 350F. Remove from the oven and allow to cool. Nutty Bread   Picture from http://www.elanaspantry.com/nutty-bread/ 1 ½ cups blanched almond flour ¾ cup arrowroot powder ¼ cup golden flaxmeal ½ teaspoon celtic sea salt ½ teaspoon baking soda 4 eggs 1 teaspoon agave nectar or honey 1 teaspoon apple cider vinegar ¼ cup walnuts, coarsely chopped ¼ cup hazelnuts, coarsely chopped ½ cup pistachios, coarsely chopped ¼ cup pumpkin seeds ¼ cup sunflower seeds ¼ cup sesame seeds In a medium bowl, combine almond flour, arrowroot, flax meal, salt and baking soda In a larger bowl, blend eggs 3-5 minutes until frothy Stir agave and vinegar into eggs Mix dry ingredients into wet, then add nuts and seeds Transfer batter into a well greased 7.5 x 3.5 magic line loaf pan Bake at 350º for 30-35 minutes, until a toothpick inserted into center of loaf comes out clean Cool and serve – really good toasted with almond butter on top. Apple Butter Ingredients  4 medium sized apples 1/2 tsp of ground cinnamon 1/4 tsp of ground cumin 2 cloves of garlic 1/3 cup maple syrup 1/3 cup of water Procedures 1) Add diced apples and water into a high-speed blender (alternative: peel, de-core and dice apples) 2) Pour the mix into a pot and heat under medium-high setting until it boils (alternative: add apple dices into a pot and cover with water to heat under medium-high setting until it boils. Add more water when necessary) 3) Mince garlic and add spices, maple syrup as well as minced garlic into the boiled mix. 4) Stir well and heat mix under low setting without lid until it reaches a thick consistency. Yields about one cup. Mung Bean Omelette A Korean-inspired creation that will serve all your omelette craving needs. Ingredients 1 cup dried mung beans, soaked overnight and drained 1/2 cup kimchi, fish sauce free 1 stalk green onion, chopped into 1 inch segments Preparation Blend mung beans with 1/2 cup water. Add enough additional water for gravy-like texture. Rinse kimchi for milder flavour if desired. Loosely chop. Mix with mung beans. Mix green onions into mixture. Heat frying pan on medium, add oil. Pour mixture onto frying pan. Spread thinly. Fry on both sides until golden browned. Serve with kimchi or condiment of your choice. Enjoy! Serves 4. Tweet...

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Winter Recipes – Soups

Posted by on Jan 6, 2014 in Featured, Recipes | Comments Off on Winter Recipes – Soups

Winter Recipes – Soups

This winter, stay healthy and vibrant with wholesome, hearty recipes! Source Centre is posting recipes throughout the month of January to give you something to look forward to on those cold winter days. Also, we are inviting our clients to participate by emailing in their favourite winter recipes. The best recipes are awarded amazing prizes, so email us today at health@sourcecentre.ca. From Lana: I love hearty (but healthy!) soups and stews in the wintertime. When I came across this book by Nava Atlas, I was thrilled. Soups for all seasons, yes! Sometimes, the combination of flavours seems strange to me but somehow it seems to work. A little note on the wonders of Millet: it’s alkalinizing and warming. It is also one of the most cleansing grains. It dissolves in a really nice way when it’s cooked. Enjoy it in soups, stews, or as a grain addition to any meal! Winter Roots Soup Ingredients Onion 2 tbs of coconut oil Root vegetables (radish, carrots, turnips, celery root, jerusalem artichokes, etc. ) Salt Turmeric Sage leaves Thyme Curry powder (optional) Procedure 1) Heat coconut oil while slicing onions. Fry onion slices with oil in a pot until onion turn translucent. 2) Add diced (and peeled) vegetables into the pot and add water until most content is covered. Heat under medium-high setting until all vegetables are tender (20~30 minutes). 3) Puree half to 3/4 of the heated stew with a high-speed blender, then add the blended mix back into the pot. (THIS STEP IS OPTIONAL) 4) Add the remaining (spices and salt) into the pot. Spices amount varies depend on volume of stew. Heat the stew at a low setting for another 15 minutes (or until vegetables are soft and mushy enough if stew was not partly pureed as step 3 mentioned) Curried Millet-Spinach Soup (adapted from Vegan Soups and Hearty Stews for All Seasons by Nava Atlas) Ingredients 2 tbsp of olive oil 1 medium onion, chopped 2-3 cloves of garlic, minced 1 tsp ginger, grated 2 tsp curry powder 1/4 tsp cinnamon 3/4 cup millet 2 medium potatoes, diced 1 large carrot, diced 2-3 tomatoes, chopped 6 cups of water or stock 1 bunch of spinach, coarsely chopped 2 tbsp parsley, finely chopped Juice of 1/2 or whole lemon Salt and pepper to taste Preparation: – Rinse the millet and leave to soak. – Heat oil in soup pot. Add onion and fry until golden – Add garlic and ginger and fry for 1 minute, stirring so that it doesn’t stick or burn – Add the curry and cinnamon and fry for a minute, again being careful not to burn. Enjoy the fragrance! – Put in millet (without soaking water), potatoes, carrot, tomatoes and stock. Stir it up and bring to a rapid boil. Then lower heat and simmer about 45 minutes or until veggies are tender. Check in and stir it a few times. – When veggies are tender, add spinach, parsley, lemon and salt and pepper. Cook another 10 minutes or so. Add more water if too thick. Enjoy!!!...

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Winter Recipes – Salads and Sides

Posted by on Jan 2, 2014 in Featured, Recipes | Comments Off on Winter Recipes – Salads and Sides

Winter Recipes – Salads and Sides

This winter, stay healthy and vibrant with wholesome, hearty recipes! Source Centre is posting recipes throughout the month of January to give you something to look forward to on those cold winter days. Also, we are inviting our clients to participate by emailing in their favourite winter recipes. The best recipes are awarded amazing prizes, so email us today at health@sourcecentre.ca. A couple of recipes to warm you during the cold winter months. Creamy Red Cabbage Slaw       Ingredients  1 small head of red or green cabbage(1 lb), shredded  3/4cup cashew, soaked for a few hours and drained  3tbsp lemon juice  1/2tsp himalayan salt  1/2cup water Directions Combine the soaked cashew, lemon juice, and salt and water in a blender. Blend until creamy. Pour the dressing over the slaw and mix well. Taste and adjust with lemon juice or salt as necessary. Creamy Mashed Parsnips   Ingredients 2 lbs parsnips 1 can coconut milk 3-4Tbs. coconut oil GENEROUS pinch of sea salt Pinch of freshly grated nutmeg Freshly ground black pepper Instructions Wash and peel the parsnips. Cut them into about 1 inch chunks, place in a medium saucepan and add coconut milk to just a bit underneath of the parsnips. Boil over medium heat until all the liquid has evaporated. It will take about 20 minutes. It is best to make these when you are doing other things in the kitchen, so you can keep an eye on them. When the water has evaporated, the parsnips will be very tender. Use a fork to mash up the parsnips with butter and sea salt. Season with nutmeg and pepper.  Pasta Salad Recipe   Salad 1/2 box of tri-colour fusilli pasta (or another favourite pasta) 1/2 cup yellow or orange bell pepper cut into thin 1 inch slices 3/4 cup grape tomatoes sliced in half 1/4 cup diced red onion 1/2 cup sliced kalamata olives 1/2 cup crumbled feta cheese 1/2 cup cucumber thinly sliced  Dressing 3 tbsp olive oil 2 tbsp balsamic vinegar 1 tsp oregano 1/2 clove finely chopped garlic Salt and fresh ground pepper Boil the pasta until al dente. While the pasta is cooking cut up all the ingredients and put them in a large salad bowl. Once you have finished cutting the vegetables, mix the dressing together. Once the pasta is cooked, drain it, and run the pasta under cold water to cool the pasta down. Poor the pasta in the bowl with the other ingredients and mix the salad dressing in. This salad can be served slightly warm or cold, depending on how much you cool down the pasta.  Beet and Arugula Salad  Salad 2 small red beets 3/4 pack of baby arugula 1/4 cup  uncooked quinoa Crumbled goat cheese Dressing 2 tbsp olive oil 1 1/2 tbsp red wine vinegar 1 tsp white sugar or honey Sprinkle of salt and fresh ground pepper Boil beets with their skins on until tender. Once cooked, place the beets in cold water to cool down. While they are cooling, cook ¼ cup of quinoa in ½ cup of water until all the water is gone. Once the beets have cooled, peel them and cut them into 1cm cubes. Mix the arugula, quinoa and goat cheese in a bowl with the dressing. Once you are ready to serve the salad, mix in the beets. Adding them at the last minute prevents the salad from turning red. This recipe is not only delicious but the quinoa acts as a great source of protein and the beets are a great source of...

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