Healthy Food Recipes

Avacado-DipAvocado Dip

Prep Time: 5 minutes

Cooking Time: 0 minutes

Serves: 2

Ingredients:

  • 1 large peeled and pitted avocado
  • 2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt
  • 1 diced tomato
  • A squirt of lemon or lime juice
  • A dash or two of cayenne pepper
  • Sea salt and black pepper

Directions:

  1. Mash avocado with a fork until very smooth.
  2. Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
  3. Add sea salt and fresh black pepper to taste.
  4. Serve chilled with mixed raw vegetables.

*Tip: Best made a maximum of 1 hour before serving.

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Vegetarian-chilli

Vegetarian Chili

Prep Time: 10 minutes (excluding soaking the beans)

Cooking Time: 30 minutes (excluding cooking the beans)

Serves: 8

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic minced
  • 2 tomatoes, diced (or one can organic diced tomatoes)
  • 1 carrot, cut into quarter moons
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 3 cups cooked or canned red, black or kidney beans
  • 1 cup water
  • 2 tablespoons organic tomato paste
  • 1 teaspoon sea salt
  1. Heat oil in a large heavy pan and sauté onions and garlic for 3 minutes
  2. Add tomatoes, carrots, chili powder and cumin and sauté for 5 minutes
  3. Slowly add beans, water, tomato paste and salt
  4. Cook on low to medium heat for 20 minutes
  5. Please note: add as many veggies as you like such as bell peppers, zucchini and corn kernels

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Hummus

Heart Healthy Hummus

Prep Time: 15 minutes (excluding soaking the beans)

Cooking Time: 0 minutes (excluding cooking the beans)

Serves: 2-3

Ingredients:

  • 1 cup of dried Garbanzo beans (aka “chickpeas”)
  • 1/3 cup Tahini or Sesame paste
  • 2-3 cloves, peeled and chopped garlic
  • Juice of 1-2 lemons
  • 1 tsp. ground cumin
  • ½ tsp. ground coriander or use it fresh
  • Sea salt and peeper to taste
  1. Soak the dried chickpeas in water overnight (approx 12 hours) then drain, boil and simmer for approx 1 hour leaving to cool.
  2. Puree all ingredients in a food processor until smooth and creamy.
  3. Enjoy with crudités such as carrots, celery, squash, zucchini, string beans, res and yellow peppers, cucumber, broccoli, cauliflower, cherry tomatoes etc.
  4. If you want to try a Red Pepper Hummus Option then add ¼ – ½ cup of fresh red peppers to the ingredients list and follow steps 1-2.

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Roasted winter vegetables

Roasted Winter Vegetables

Prep Time: 10 minutes

Cooking Time: 60 minutes

Serves: 4

Ingredients:

  • 1  winter squash/pumpkin (delicate, acorn, kabocha, butternut or other) deseeded and chopped into 2-3 inch pieces
  • 2-3 carrots, cut on thick diagonals
  • 4 asparagus cut into 2 inch pieces
  • 1 red onion, pealed and cut into eighths
  • 1 sweet potato cut into thick chuncks
  • 2 tablespoons olive oil
  • 1 teaspoon dried rosemary
  • Sea salt
  • Black pepper
  1. Preheat oven to 375/190 degrees.
  2. Combine all ingredients in a bowl and coat with olive oil, rosemary and sea salt.
  3. Place into a baking pan, cover with foil and bake for 30 minutes.
  4. Uncover and continue cooking for 25-30 minutes or until all vegetables are soft.

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Scrambled Tofu

Tofu Scramble

Prep Time: 10 minutes

Cooking Time: 10 minutes

Serves: 2

Ingredients:

  • 1 block firm tofu
  • 2-3 teaspoon olive oil
  • ½ teaspoon soy sauce
  • 1/8 teaspoon turmeric
  • 1 red onion, chopped
  • ½ red bell pepper, chopped
  • 1/8 teaspoon paprika
  • 1 tablespoon vinegar (umeboshi, apple cider etc)
  • Dash of black pepper
  1. Press tofu to remove excess water and crumble into small pieces.
  2. Heat oil in a frying pan.
  3. Add tofu, soy sauce and turmeric.
  4. Sauté for 5 minutes.
  5. Add onion, red pepper, paprika, vinegar and black pepper.
  6. Cook for 5 more minutes or until mixture thoroughly heated.
  7. You may wish to garnish with alfalfa sprouts or fresh parsley.

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Miso Soup

Mighty Miso Soup

Prep Time: 10 minutes

Cooking Time: 15 minutes

Serves: 4

Ingredients:

  • 1 medium onion
  • 1 medium daikon radish (the big white thing!)
  • ½ block tofu
  • 2 spring onions
  • 8-inch piece wakame (or other type of seaweed if you prefer)
  • 1 -2 tablespoons miso paste (can buy in Jusco, Carrefour, Mesotte, Daiso)
  • 15 cups water
  1. Wash seaweed, soak for 5 minutes or until softened and cut into 1-inch pieces.
  2. Cut onion into long, thin strips.
  3. Cut daikon into half moons.
  4. Cut tofu into ½-inch cubes.
  5. Add veggies, seaweed and tofu to water and bring to boil.
  6. Reduce heat to low and simmer for 10 minutes.
  7. Meanwhile, remove ½ cup of liquid from the pot and stir in the miso paste until it dissolves.
  8. Return miso mixture to the pot, reduce heat to very low and cook for 2-3 more minutes.  Do not boil.
  9. Garnish with chopped spring onions.

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Winter Squash Stew

Winter Squash Stew

Prep Time: 5 minutes

Cooking Time: 15 minutes

Serves: 4

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, finely minced
  • 2 cloves of garlic, finely minced
  • 1 winter squash, seeded, peeled, chopped (butternut, acorn, pumpkin, delcata)
  • Veggie or chicken stock
  • 2 teaspoons curry powder
  • 1 1/2 teaspoons cumin
  1. Sauté onions and garlic in olive oil until onions become translucent.
  2. In a pot place squash and fill with stock until just covered.
  3. Add curry powder, cumin, onion and garlic.
  4. Boil until squash becomes tender and remove pot from heat.
  5. With an immersion blender purée squash until smooth.
  6. Add chopped fresh cilantro or parsley and/or toasted pumpkin seeds for garnish.

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Kelp and Black Fungus Salad

Kelp and Black Fungus Salad

Prep Time: 120 minutes

Cooking Time: 3 minutes

Serves: 4

Ingredients:

  • 5 pieces of dried kelp knots
  • 1 large dried black fungus, about the size of palm
  • 1 large red chilli, stemmed and sliced (If you like it spicy toss some chilli seeds in!)
  • 1/2 cup rice vinegar
  • 2 tablespoons sesame oil
  • 1 teaspoon sugar
  • 1 teaspoon soy sauce
  • 1 tablespoon toasted white and black sesame seeds
  1. Place dried kelp knots and black fungus in a large bowl, covered with water, sit soak till soft.   About 1 hour.  Drain and clean to remove any dirt.
  2. Slice the kelp and mushroom, thinly or widely, according to your preference.  Blanch them in boiling water for about 2-3 minutes. Drain and set aside.
  3. In a separate bowl, whisk together rice vinegar, sesame oil, sugar and soy sauce.
  4. Drizzle over the warm kelp and mushroom, add chilli, sesame seeds and toss well.
  5. Leave in fridge for at least 1 hour before serving.
  6. To serve, drain away excess salad dressing, and sprinkle more sesame seeds for garnishing.

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Asian watercress salad

Asian Watercress Salad

Prep Time: 10 minutes

Cooking Time: 0 minutes

Serves: 4

Ingredients:

  • 1 bunch washed watercress
  • 1 cup carrots, grated
  • 1 ½ tablespoons toasted sesame oil
  • 2 tablespoons umeboshi plum vinegar (or another type of vinegar!)
  • ½ cup baked tofu
  1. Tear watercress into small pieces.
  2. Mix with carrots in a salad bowl.
  3. Drizzle sesame oil and vinegar over salad and toss.
  4. Dice tofu into bite-size pieces.
  5. Serve in individual salad bowls and sprinkle tofu onto each.

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Watermelon GazpachoWatermelon Gazpacho

Prep Time: 10 minutes

Cooking Time: 0 minutes

Serves: 4

Ingredients:

  • 3 limes, divided
  • 1 lb. tomatoes, cut into rough 1″ dice
  • 1/2 jalapeño pepper, seeded
  • Pinch of cayenne pepper, or more to taste
  • 4 1⁄2 lbs. seedless watermelon, rind removed, cut into rough 1″ dice
  • Fine sea salt to taste
  1. Zest two of the limes and juice them to yield 2 tablespoons of juice.
  2. In the bowl of a food processor or the jar of a blender, combine the lime juice, lime zest, tomatoes, jalapeño, and cayenne and process to a purée, scraping down the bowl or jar as necessary.
  3. Add the watermelon and process to make a chunky purée, scraping down the bowl or jar as necessary (you may have to do this in batches).
  4. Cover and refrigerate until well chilled, at least an hour.
  5. Add salt and more cayenne to taste.
  6. Slice the remaining lime and garnish the soup with it.

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Green smoothie 3

Green Lift Smoothie

Prep Time: 5 minutes

Cooking Time: 0 minutes

Serves: 2

Ingredients:

  • 1 bunch of kale (or similar Chinese greens) finely chopped
  • 1-2 grated carrots
  • 3 cups boiled water
  • 1 cup coconut milk
  • Slice of ginger (optional)
  • Dash of cayenne pepper (optional)
  1. Add greens, carrot and water to a blender and puree very well (about 2 minutes).
  2. Add coconut milk and blend for 10-15 seconds more.
  3. Serve warm or place in the fridge and serve chilled.
  4. Add a slice of ginger or a dash of cayenne pepper for an added kick!

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Soba noodle saladBuckwheat Noodle Salad

Prep Time: 25 minutes

Cooking Time: 2-3 minutes

Serves: 4

Ingredients:

  • ¼ cup rice vinegar
  • 1 teaspoon sugar (your choice)
  • 2 tablespoons peeled and finely grated fresh ginger
  • 1 tablespoon honey
  • 2 tablespoons soy sauce
  • 2 tablespoons toasted sesame oil
  • 2 teaspoons chili sauce
  • ¼ cup canola/olive oil
  • 12 ounces buckwheat noodles, cooked according to package directions, rinsed under cold water and drained
  • 1 carrot, peeled and grated on box grater
  • 1 red bell pepper, seeded and julienned
  • ¼ cucumber, peeled and grated on a box grater
  • 3 green onions, thinly sliced
  • ¼ cup chopped fresh coriander leaves
  1. Whisk together the vinegar, sugar, ginger, honey, soy sauce, sesame oil and chili sauce in a large bowl until combined.  Slowly whisk in the canola/olive oil until the dressing is emulsified.
  2. Add the noodles, carrot, pepper, cucumber, green onions and coriander.
  3. Gently mix to combine and serve.

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Brocolli & Mushroom Stir Not-Fry 345x311

Brocolli & Mushroom Stir Not-Fry

Prep Time: 15 minutes (excluding marinating time)

Cooking Time: 0 minutes

Serves: 2/3

Ingredients:

  • Marinade (¼ cup olive oil, 2 tablespoons shoyu (soy sauce), 1 tablespoon agave or raw honey)
  • 1 1/2  cups sliced mushrooms
  • 1 cup chopped broccoli
  • 1 large parsnip or ½ Daikon
  • 2 carrots
  • 1 cup pea pods
  • Sesame oil (optional)
  • Black sesame seeds (Optional)
  1. Make sure you thoroughly wash all vegetables.
  2. Place broccoli and mushrooms in marinade. Stir to coat. Set aside.
  3. Peel and cut parsnip/daikon into pieces. Place in food processor and process until coarsely chopped.
  4. Cut the carrots into match stick sized pieces.
  5. Chop the pea pods into 1/2 inch pieces and mix into the parsnip/daikon “rice” with the carrots.
  6. Stir in the entire broccoli, mushroom marinade mix. Toss. You can dress it with a little sesame oil and black sesame seeds for more flavour.

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Carrot and burdock recipe 2Deep Roots Sesame Saute

Prep Time: 10 minutes

Cooking Time: 15 minutes

Serves: 4

Ingredients:

  • 2 burdock roots, cleaned and cut on thin diagonals
  • 12-3 carrots, cut on thin diagonals
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon brown rice syrup or honey
  • 3 tablespoons shoyu (soy sauce)
  • 1/3 cup water
  • ¼ cup toasted sesame seeds
  1. Place burdock into a frying pan and lay carrots on top.
  2. Mix sesame oil, rice syrup or honey, shoyu and water, and pour on top of the vegetables.
  3. Bring to a boil, cover and lower the heat to medium for 15 minutes or until all the liquid is gone.
  4. Toss with toasted sesame seeds.

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Veggie Bake

Veggie Bake

Prep Time: 20 minutes

Cooking Time: 50 minutes

Serves: 4 or more

Ingredients:

  • All the leftover veggies in your fridge that need to be used up
  • 1 large can chopped tomatoes
  • 1 can chickpeas
  • 1-2 large yams (or sweet potatoes), sliced into 1/8-inch-thick sheets
  • Extra virgin olive oil
  1. Preheat the oven to 350/176 degrees.
  2. Chop veggies (not yams) and sauté in a bit of oil until soft, 5-10 minutes.
  3. Add can of tomatoes and drained can of chickpeas.
  4. Mix well and remove from heat.
  5. Slice yams into thin sheets.
  6. Spread a little olive oil on the bottom of a casserole dish and cover
  7. with a layer of yam sheets (as you would with lasagna noodles).
  8. Spoon out veggie-tomato-chick pea mixture
  9. and spread evenly on top of yams.
  10. Finish with a layer of yams.
  11. Lightly drizzle olive oil on top.
  12. Bake, covered, for 30 minutes.
  13. Take off the cover and turn up temperature to 450/232 degrees for 10 minutes to crisp up the top layer.
  14. Add your favorite spices, like basil, oregano, fennel, cumin, chili pepper or sea salt when adding tomatoes and chickpeas.

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