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This is an all-purpose dressing you'll love that adds a creamy, spicy kick to veggies, salads, drizzled over black beans or quinoa, and even as a taco sauce! This recipe will keep in the fridge for 2-3 days in an airtight container.  (makes 8 servings)
Place all of the ingredients in a blender and blend until smooth. Taste and just seasoning. Pour into a bowl or airtight storage container, scraping the side of the blender. Enjoy!
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This recipe is similar to soup stock ad believed to help boost immunity, improve gut health, and reduce the pain & inflammation of conditions like arthritis. One thing (besides the nutritional benefits and taste) that’s so great about this recipe … is that you’re using almost every part of the chicken. Roast the chicken one day to eat the meat, and use the rest of the chicken to make this bone broth. Buy a good quality organic chicken for this recipe! You can use this as a soup base, in recipes, or drink it as a comforting snack..  (Makes 6-8 servings)
Place the chicken bones (including legs, wings, and carcass) in a slow cooker. Pour the water over the chicken, which should be covered, and add the salt and pepper before pouring the vinegar over it. Place the cover on the slow cooker and turn it to high for one hour, then reduce it to low and cook for 10-12 hours, or until the liquid reduces by about half. Strain, reserving the liquid, and discard the bones. Use immediately or let cool slightly before placing in glass jars. It will keep in the fridge for about 3 days. If you notice gelatin forming on your broth in the refrigerator, that’s because of the collagen in the broth. It will become liquid when reheated. Soooo good for you. This no-sugar-added recipe is simple and delicious as a healthy dessert, and it’s also elegant enough for company. Pears are not only deliciously sweet, but they also offer lots of health benefits. Pears are full of fibre that helps keep your digestive system happy. They contain prebiotics that feeds the good bacteria in your gut, keeping it healthy and in balance. Their high copper content works with iron to ensure your body can produce red blood cells, which also keeps your blood pressure and cholesterol low. Pears also contain “flavonoids,” which are antioxidants with anti-inflammatory properties that protect against diseases like cancer and diabetes.  (serves 4)
Preheat your oven to 350ºF/177ºC. Using 1 Tbsp of the butter, butter a 9” x13” (23cm x 33cm) baking dish. Peel the pears cut them in half, and remove the core. In a small bowl, whisk the butter, vanilla, and cinnamon. Brush the pears with the mixture on both sides. Arrange the pears in the prepared baking dish, cut the side down and sprinkle with the walnut pieces, and bake the pears until fork-tender, about 40 minutes. These are great warm or cold – try topping them with coconut whipped cream! Yum!!😋 Do NOT be intimidated by this recipe – it’s just beans & quinoa with a bunch of delicious spices and flavors! That means it’s also super versatile. Feel free to experiment with different flavors based on what you have on hand. You could serve these over chickpea pasta … as a main dish (smothered with the cashew queso I posted last week, perhaps?) with a side salad … or on top of a salad.  (Makes about 10 “meat” balls)
Dry off the black beans using a clean kitchen towel or paper towels. Place the beans on a parchment-lined baking sheet and bake for 10-15 minutes, or until the beans feel dry to the touch. Remove the beans from the oven and raise the oven heat to 375ºF/190ºC. While the beans are baking, heat 1 Tbsp olive oil in a large oven-safe skillet over medium heat. Add the onions and saute for a couple of minutes before adding the garlic. Continue to saute until the onions are softened, and then remove the skillet from the heat. In your food processor, pulse together the beans, sauteed onions & garlic, salt, Italian seasoning, and optional red pepper flakes. When it reaches a loose mealy texture, add the quinoa, nutritional yeast, tomato paste, and coconut aminos. Pulse until it barely forms a wet “meaty” dough (not a puree). Taste and adjust seasonings. If you prefer a cheesier taste, add more nutritional yeast. Scoop out 2 Tbsp at a time, forming into balls. Place on a parchment-lined plate and refrigerate for 20-30 minutes. Heat the oven-safe skillet over medium heat. Add 1 Tbsp of oil and when it’s hot, add the “meat” balls. Sauté, turning occasionally, until each ball forms a crust around the outside. Place the skillet in the oven and bake for 25-30 minutes until the meatballs turn golden brown. They are ready to serve as-is, or you can simmer them in your favorite marinara sauce for another 5-10 minutes. Serve these with your favorite pasta or zoodles, as a hearty sandwich filling, or as a side dish with veggies. This is a fast & easy plant-based soup that carries a hefty dose of plant-based protein. … and it’s made with frozen peas! This is easiest to make with an immersion blender but you also can use a regular blender – just be careful! Serve it with sprouted grain bread and a side salad for a delicious lunch or dinner...  (Serves 4)
Heat the olive oil in a large pot over medium-high heat. Add the onion and garlic and cook, stirring frequently, until the onion is transparent, about 2-3 minutes. Add the peas, spinach, stock, thyme, and bring to a simmer. Cook until the peas are heated through and the spinach is wilted. Stir in the nutritional yeast. Carefully blend the soup with an immersion blender. If you don’t have one, you can blend it in two batches in a regular blender, being careful not to splatter any hot liquid. Taste and add sea salt if necessary. Enjoy! You’ll love the sweet-spicy flavours of this chilli recipe. Just brown the turkey and put the rest of the ingredients into a slow cooker. When it’s done several hours later, voila! A full meal in one dish. It makes an excellent meal prep recipe because it can keep several days in the refrigerator and can also be frozen. Check your grocery store’s produce section for already cubed squash. Cutting up the squash is the most challenging part of this set-it-and-forget-it recipe!  (makes 6 servings)
Heat the olive oil in a nonstick skillet over medium-high heat. Add the turkey and brown, frequently stirring, for about 5-6 minutes. Place in a large slow cooker. Add the tomatoes, black beans, onion, squash, water, tomato paste, chilli powder, cumin, coriander, sea salt, hot sauce, and garlic. Stir well to combine. Cover and cook on high for 4 hours or low for 6-8 hours. That’s IT. Enjoy :-) Do you love “hacks” when it comes to fitness and health? I know I do! Well, these fruits and veggies below can help power up your workouts and recovery in a big way … And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light!  Green Peas. Peas are rich in protein (vital in the repair & rebuilding process), plus they contain magnesium and vitamin B6, both of which help with energy production, muscle contraction, and nerve function.
Oranges. When you work out, you create free radicals (aka “oxidative stress”) in your body, which can damage your cells. The vitamin C in oranges helps sweep up those free radicals while also boosting your immune system. Another vitamin C superpower: helping you absorb iron from plant-based foods, is especially important for female athletes. Beets. Packed with nitrates, beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is important during and after your workouts. Tart cherries. These small fruits are loaded with antioxidants that help you recover from workouts by reducing inflammation and muscle soreness. A small amount of tart cherry juice mixed into a protein shake is a great post-workout choice. Spinach. Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are one of the best sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health). Bananas. This fruit is a portable and easy-to-digest carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure. Sweet potatoes. There’s a reason sweet potatoes are a top choice by athletes. They are loaded with vitamin C, vitamin b6, potassium, and fibre. They also contain manganese, which can help your cells produce energy. Pretty great list, right? Food is fuel! Next time you plan or prep your meals, think about adding a few of them to your daily intake. This recipe is incredibly nutrient-dense – high in protein and micronutrients your body needs ... while low in calories. One serving contains almost 50% of the recommended daily intake (RDI) of selenium, which is excellent for your heart. The main ingredients (Shrimp) is an excellent source of iodine, which is necessary for proper thyroid functioning and brain health. They also are LOADED with an antioxidant called astaxanthin. This carotenoid helps protect your cells, strengthens the heart’s arteries, and guards your brain. There are so many ways to eat shrimp. In salads, stir-fries, tacos, and even as a snack! I thought I would share a slightly exotic recipe ... a shrimp curry with roasted oranges. Serve it with a side salad and some rice or quinoa for a complete meal. It’s important to remove the white “pith” from the oranges because it can have a bitter flavour.  (makes 4 servings)
Preheat your oven to 400ºF/200ºC. Line a rimmed baking sheet (with sides) with parchment paper. Using a sharp knife, slice the oranges and then cut the slices into quarters. Spread the oranges on your baking sheet and sprinkle with sea salt. Roast for about 10 minutes – they should be slightly dry. While the oranges are in the oven, toss the shrimp with the oil, curry powder, oregano, hot sauce, and pepper in a medium bowl. Remove the oranges from the oven and add the shrimp to the pan. Return to the oven and bake for another 5-6 minutes until the shrimp are cooked through – they should be pink and slightly curled. Remove from the oven and serve over the rice or quinoa. SO DELICIOUS! You can use this fast & easy plant-based queso as a dip OR a sauce over veggies, pasta, and the list goes on! You control the thickness by how much water you add. If it gets too thin, just add some more cashews to thicken it up. This recipe will keep covered for about a week in the fridge.  (makes 6 servings)
Taste and adjust the seasoning – add more hot sauce for heat, nutritional yeast for the cheese factor, or cumin for smokiness. Pour into a dish and serve as a dip … or use it as a sauce. If you’ve ever had Fennel before, you might have noticed it has a mild licorice flavour because it’s related to anise. It’s loaded with fibre, potassium, magnesium, calcium, and iron, as well as vitamins K, C, A, E, and B6. Fennel makes a delicious side dish for beef, fish, or chicken dishes. To turn it into a main dish, add cooked grains or tuna. Either way, you'll LOVE this recipe.  (makes 6 servings)
Whisk together the oil and vinegar in a bowl, and add the celery, fennel, summer squash, and beans, tossing well. Season with salt and pepper. Place in the refrigerator for at least an hour to chill. Stir in the pecans and additional salt and pepper (if needed) before serving. Enjoy! Here’s a fast & easy one-pot entrée that tastes even better the next day. Serve it with a salad or sprouted grain bread (or both). Yum! The nutritional yeast (you can find it at most grocery stores) helps give a “cheesy” flavor to this Italian-inspired bean dish.  (Makes 4 servings)
In a medium pot over medium heat, heat the oil. Add the garlic, red pepper flakes, and a pinch of salt and saute for about 1 minute, until the garlic starts to soften but not burn. Pour in the tomato sauce and ½ cup (120 ml) of water Stir and reduce the heat to low, allowing the sauce to simmer for 10-15 minutes. This out-of-the-box recipe will transform your sandwiches, grilled or roasted chicken and pork, and anything else you can think of! This recipe main ingredient "plums" contain almost DOUBLE the number of antioxidants found in most other fruits. Plums are full of “anthocyanins,” … a type of antioxidant that reduces inflammation associated with lung and joint problems. While plums may seem high in sugar, plums don’t appear to cause blood sugar spikes. That’s because they also increase the production of hormones that regulate blood sugar. This recipe is a spicy-sweet alternative to regular ketchup … and just might become your go-to choice when plums are in season!  (makes 18 servings)
In a large heavy saucepan, combine all of the ingredients and bring to a simmer over medium heat. Lower the heat and let simmer uncovered until the plums have cooked down to a puree consistency (about 35-40 minutes) stirring occasionally. Remove from the heat and let cool before scraping into a bowl or other storage container. It will keep in the fridge for 1 week or freezer for 6 months. If you have only ever eaten radishes raw, you are missing out. Especially if you’re on the fence about whether or not you like them. Roasting radishes mellows out their “bite” while adding a mild sweetness. They take on a potato-like texture when roasted, which means they can be a satisfying low-carb side dish for roasted chicken or turkey.  (Makes 6 servings)
Preheat your oven to 425ºF/220ºC and line a baking sheet with foil. Toss the trimmed and halved radishes in the oil, salt, pepper, and dill. Pour in a single layer on the baking sheet. Bake for 10 minutes, remove from the oven, stir, return to the oven and continue to cook for another 10-15 minutes until you can easily pierce the radishes with a fork. Sprinkle with a little more salt, serve and enjoy! These fruity popsicles are a refreshing and healthy snack. These are loaded with antioxidant (beta-carotene), which supports your immune system and helps maintain eye health. If you don’t have popsicle moulds, no worries! You can use small paper cups or muffin/baking tins. Tightly cover your DIY popsicle mould with foil and insert your stick through it to help hold the stick upright while the mixture freezes. Simply run your mould under warm water for a few seconds to unmold.  (makes about 16 popsicles, depending on size)
Fill your moulds with the mixture about ¾ full to give the popsicles room to expand as they freeze. Add a few berries to each mould and insert the sticks. Freeze for at least 4 hours. Yum! This recipe is high in mood- and brain-boosting vitamins, contain stress-fighting and inflammation-reducing antioxidants, and have nutrients that boost your immune system. Pistachios don’t just taste...they pack quite a bit of nutrition in this recipe.  (serves 4)
Preheat your oven to 375ºF/190ºC. Line a baking sheet with foil and spray lightly with cooking spray. Pat the salmon dry and place it on the baking sheet. Season lightly with salt and pepper. Prepare the crust: In a small bowl, mix the olive oil, garlic, mustard, lemon, and maple syrup. Spread about ¾ of the lemon-maple mixture over the salmon. Add the chopped pistachios to the remaining mixture and stir until the pistachios are well coated. Spread over the salmon and, using the back of a spoon or fork, gently press the nuts into the salmon to ensure they stick. Bake until the salmon is done, about 15 to 20 minutes, depending on thickness. It should be flaky. Remove from the oven and let rest for a few minutes before serving. You may want to put this on your regular rotation :) Not only does cumin add a spicy flair to dishes, but it’s also known for its healing properties. In traditional medicine, cumin is used to treat digestive problems, diabetes, and a wide variety of ailments. Modern research shows that cumin may contain compounds that help with insulin control, improved cholesterol, healthier digestion, and even memory loss. Cumin is loaded with antioxidants and a good calcium and magnesium source. Cumin is also one of the few foods that’s naturally rich in iron … and is considered a good source of iron even when used just as a seasoning! Try this spicy-sweet roasted carrots recipe with cumin. It can be made in the oven OR on the grill – which means it’s a great side dish for a BBQ. The cumin seeds give a pop of just-right spice. If you’re grilling, seal the prepped carrots in foil and roast until tender.  (makes 4 servings)
Preheat the oven to 450ºF/230ºC. Slice the carrots. In a medium bowl, mix together the rest of the ingredients. Add the carrots and mix well. Spread out the carrots in a single layer on a rimmed baking sheet. Roast for 20 mins and then remove from the oven to flip the carrots over to ensure even cooking. Roast for another 10-12 minutes, until browned. Try not to eat them all at once :) This Superfood Bowl comes together fast. In just a few minutes, you can have 4 healthy meals ready for lunch or dinner. Quinoa is high in protein, but if you want more protein, add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving. You don’t have to buy premade ingredients – you can cook everything from scratch ahead of time if you want!  (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon/lime juice. If it’s too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. In each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. I hope this recipe makes your lunches easier and more delicious. There are a LOT of new pasta varieties on the market now … and many of them are made with beans like lentils and chickpeas. Bean-based pasta offers some real benefits over traditional wheat-based noodles. Bean pasta typically include TWICE protein and fibre and pack fewer carbs. Plus, they are super filling and help your digestive system do its job. You can find bean-based pasta in pretty much any grocery store. The ingredients and nutrient profile can vary widely, so read your labels. If you haven’t tried nut-based “cheese” before, you’ll be surprised at how great this recipe is. This dish comes together fast – about the length of time, it takes to make the pasta.  (makes 4 servings)
Cook the pasta according to the package directions. While the pasta is cooking, heat the olive oil in a skillet. Add the garlic and cook for about 30 seconds, constantly stirring, so it doesn’t burn. Add the spinach and broth to the skillet and let cook, frequently stirring, until wilted (4-5 minutes). Add the lemon juice and zest and remove from the heat. Drain and rinse the cooked pasta and add it to the skillet, stirring to combine. Season to taste with salt and pepper. Mix the walnuts, nutritional yeast, and salt in a small bowl, stirring well. Sprinkle over the pasta and serve. This recipe makes a healthy snack that feels like a special treat. Make sure you use sweet, ripe raspberries and good quality chocolate that’s around 70% cocoa. This recipe is loaded with fibre, vitamin C, and a long list of antioxidants and plant chemicals that help keep you healthy and boost your immune system.  (makes 2 servings)
Mash half of the raspberries and mix them in a small bowl with Greek yogurt and honey. Divide this mixture in half and place each half in a serving bowl. Top each bowl with half of the remaining berries. Sprinkle each with half of the chopped dark chocolate. Eat and enjoy! I’ve got a meal prep superfood bowl recipe that’s fast & easy … and it uses convenience foods! In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner! Want to add more protein? Just add 3-4 ounces (80-115 g) of cubed rotisserie or grilled chicken to each serving. You don’t have to rely on the convenience food option. Just cook the ingredients ahead of time, and assemble your superfood bowl when it’s mealtime.  (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon juice. If it is too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. To each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. Serve and enjoy! I’ve got a delicious shake recipe for you with a LONG list of good-for-you benefits. That’s because it contains tart cherry juice – aka the juice of sour Montmorency cherries. Tart cherry juice is linked with improved strength and less muscle soreness post-workout, better sleep, less joint pain, better brain health, and a stronger immune system, and the list goes on! The pineapple adds some sweetness, but it also has even MORE compounds that help your body recover from workouts (especially the enzyme bromelain). Use unsweetened juice to avoid the added sugars in sweetened versions.  (serves 1)
Place the tart cherry juice, cacao powder, spinach, and protein powder (if using) in a blender and blend until smooth. Add the pineapple, hemp seeds, and yogurt, and blend until it reaches your desired consistency. Pour into a serving glass and drink! Delicious! This Cuban-inspired salad is creamy, tangy, and sweet – I know you’ll love it! Serve it with a lean protein (grilled fish or chicken would be delicious) or as a healthy snack. Soaking the onion can help get rid of the “bite!”  4 big/8 small servings
Soak onion in a small bowl of ice water and optional baking soda for 15 minutes. While the onion is soaking, cut the avocados in half, and then cut each half into slices or chunks. Peel the pineapple, cut into quarters lengthwise to remove the core, and then cut each quarter into slices. Whisk oil and lime juice in a small bowl. Drain the onion & rinse it if you used the baking soda. Pat the slices dry. Toss all of the ingredients (onion, avocados, pineapple, dressing, salt & pepper) in a large bowl and arrange on a serving plate. Serve and enjoy! This overnight oats recipe couldn’t be any easier! Just toss the ingredients into a mason jar or reusable container, shake them up, and let sit overnight in the fridge. Feel free to mix up the ingredients to change up the taste with different fruits, nuts, etc. You also can stir in protein powder right before serving if you want, but you may need to add more liquid.  (makes 1 serving)
Combine oats, milk, salt, and blueberries in a mason jar. Cover tight and shake well before refrigerating overnight. In the morning, you have choices: you can eat it cold like a parfait or heat it up first. Stir in yogurt, walnuts, and maple syrup or honey. Delicious! This refreshing salad recipe is super simple, but it does take a little time to let the veggies marinate in the dressing. This recipe works well as a side dish for just about anything you can put on your plate.  (makes 4 servings)
Toss the onion with the lemon juice in a large bowl and let soak for 10 minutes. Add the oil, herbs, and salt and whisk to combine. Add the cucumber to the bowl and toss to coat well. Let stand for another 10 minutes, gently stirring every few minutes. Gently stir in the tomatoes and add the avocado. Transfer to a platter and serve. So delicious! This simple salad “bowl,” – is packed with Tex-Mex flavour and easy to put together. It makes a meal on its own, but also is a tasty side dish with grilled chicken or fish.  (2 main dish/4 side-dish servings)
Place the quinoa in a strainer and rinse under cool running water. Let drain well. Bring the water to boil in a small saucepan over medium heat. Add the quinoa, cover, and reduce the heat to low and allow to simmer until all the water is absorbed about 10-12 minutes. Remove from heat and allow to cool for 15 minutes. Meanwhile, combine the oil, lime juice, chilli powder, and cilantro in a large bowl. Mix together well and stir in the beans, tomatoes, peppers, and chiles. Add the quinoa and combine thoroughly and add salt and pepper to taste. Place in the refrigerator to chill until it’s time to eat. DELICIOUS! |
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Author BioNatatia Gemmell. |
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