RECIPES

These recipes are specifically chosen because we personally love them and the quality they bring to our lives. We hope you enjoy them too!

BREAKFAST
SNACKS
BEVERAGES
SOUPS & BOWLS
SALADS
MAINS AND SIDES
Show More

BREAKFAST

 

Breakfast

Power Oatmeal


4 cups quick oats
1 cup sliced or slivered almonds
½ cup chopped walnuts
½ cup raw unsalted pumpkin seeds
½ cup raw unsalted sunflower seeds
½ cup unsweetened coconut
¼ cup ground flax seeds

¼ cup chia seeds

¼ cup hemp hearts

Mix ingredients thoroughly and store in airtight container.

For 1 serving:
Place ½ cup oatmeal mixture and 1 cup water in microwave safe bowl. Microwave for approximately 90-120 seconds. Stir in cinnamon and almond milk, and any or all of the following: berries, sliced bananas, chopped dates.




Granola


2 ½ cups rolled oats
1 cup shredded unsweetened coconut
½ cup sliced almonds and/or chopped pecans
½ cup ground flax seed
½ cup raw sunflower and/or pumpkin seeds
½ cup melted honey (or pure maple syrup)
¼ cup olive, avocado or canola oil
sprinkle of cinnamon

Stir together oats, coconut, almonds/pecans, sunflower/pumpkin seeds and flaxseed. Combine honey and oil; stir into oat mixture, adding cinnamon to taste. Spread out evenly in a 13x9x2 inch baking pan. Bake in a 300 degree oven for 45 minutes or until light brown, stirring every 15 minutes.

Remove from oven and transfer to bowl to prevent from continued cooking. Cool, stirring often to prevent lumping. Store in a tightly covered container. Keeps more than 2 weeks.

Serve with almond milk, bananas and fresh berries.





SNACKS

 

Snacks

Cocoa Energy Balls


1 cup (about 14) pitted dates
1/3 cup natural peanut butter or your favourite nut butter
2 heaping tbsp unsweetened natural cocoa powder (Hershey’s brand) or cacao powder
3/4 cup walnuts
1 tsp pure vanilla extract
small dash salt
3 tbsp any combination of hemp hearts/quick oats/ground flax seeds
1 tbsp water
Unsweetened Coconut

Place the dates, peanut butter, cocoa powder, walnuts, vanilla, hemp hearts/oats/flax seeds and salt into a food processor and pulse until all of the ingredients are blended together and forms a thick dough. If the dough doesn’t come together add 1 tablespoon of water.

Pour coconut in small bowl. Roll dough into bite-size balls, then roll in coconut to coat.

Store in the refrigerator for up to 1 week. You can also store them in the freezer.




Roasted Red Pepper Hummus


1 can chickpeas (no salted added) rinsed and drained
1/4 cup olive oil
*2 roasted red peppers
1 tbsp paprika
1/2 tbsp cumin
1/2 tsp salt
1/4 tsp pepper
Sprinkle of turmeric
1/3 cup lemon juice (1-2 lemons)
1/3 cup tahini

Puree/blend together in food processor until smooth

*remove stems and seeds from peppers and slice in 3-4 sections. Lay skin side up on parchment-lined baking sheet. Bake at 400 on convection setting until skins are charred. Remove from oven, cover until cooled, and then peel charred skins from roasted peppers.




Seed Crackers


Credit: The Clean Plate by Gwenyth Paltrow 1/2 cup whole flax seeds 1 tbsp arrowroot powder 1/4 tsp kosher salt 3 tbsp black sesame seeds 3 tbsp white sesame seeds 3 tbsp hulled pepitas or raw pumpkin seeds 1 cup boiling water flaky sea salt Preheat oven to 320 F In a medium bowl, mix together all ingredients except flaky sea salt. Let sit for 15 minutes to firm up. Line a large cookie sheet with parchment and use a spatula to scrape the seed mixture onto the paper. Spread the mixture into a 8x11, 1/4 inch thick layer. Sprinkle with flaky sea salt and bake for 45-60 minutes or until crispy. Let cool then break the crackers into large pieces and store in an airtight container for 1 week.




Oatmeal Dark Chocolate Tahini Cookies


½ cup tahini

½ cup pure maple syrup

1 tsp vanilla

1 egg

1 cup quick oats

1 cup almond flour

½ tsp sea salt

½ tsp baking soda

½ cup chopped dark chocolate (70% or greater)

Sesame seeds (optional)

Preheat oven to 350 F

To a large mixing bowl, add tahini, maple syrup, and vanilla, mix to combine.

Add egg and blend until well combined.

Add oats, almond flour, salt and soda, stir until ingredients are blended.

Stir in chocolate.

Drop batter onto parchment lined baking sheets, about 1 tbsp per cookie.

Sprinkle with sesame seeds if desired.

Bake until golden, and just starting to brown on edges, 12-14 minutes. Cool completely on cookie sheets.

Makes 24 cookies




Raw Salted Chocolate Snack Bars


Credit: Pinch of Yum

Crust:

1 1/2 cups pecan halves

1 1/2 cups rolled oats

8 whole medjool dates, pitted (approx. 1 cup)

1/3 cup coconut oil, melted

a pinch of coarse sea salt

Chocolate Filling Layer:

1/2 cup cocoa powder

1/4 cup coconut oil, melted

1/4 cup liquid sweetener – agave, maple syrup, or honey (more or less to taste)

Crust: Pulse all ingredients for the crust in a food processor until a sticky dough mixture forms. Set aside about 1/4 cup crust mixture. Press the remaining crust mixture into a 9×5 loaf pan lined with parchment paper.

Chocolate: Whisk the chocolate filling ingredients in a small mixing bowl until smooth. Pour over crust.

Topping: Sprinkle remaining crust on top and press gently to get it to stay put in the chocolate mixture. Sprinkle with extra sea salt if desired

Chill: Place the whole thing in the freezer and chill for 2 hours. Cut into bars and serve!




Fig and Olive Tapenade


Credit: Taste and See by Margaret Feinberg

Ingredients:

1/2 cup pitted Kalamata olives
1/2 cup stemmed and halved dried figs (approximately 8 figs)
2 tsp capers⠀
1 tsp chopped garlic

2 tsp fresh thyme leaves, plus more for garnish

2 tbsp olive oil

2 tsp balsamic vinegar

Kosher salt and freshly ground black pepper, to taste

Bread or crackers

Directions:

Pulse olives, figs, capers, garlic and thyme in a food processor

until a coarse mixture forms.

Add olive oil, balsamic, salt and pepper; pulse to combine.

Serve with your favorite cracker, organic sourdough or French baguette.

Makes 1 cup of dip





BEVERAGES

 

Beverages

Power Oatmeal


4 cups quick oats
1 cup sliced or slivered almonds
½ cup chopped walnuts
½ cup raw unsalted pumpkin seeds
½ cup raw unsalted sunflower seeds
½ cup unsweetened coconut
¼ cup ground flax seeds

¼ cup chia seeds

¼ cup hemp hearts

Mix ingredients thoroughly and store in airtight container.

For 1 serving:
Place ½ cup oatmeal mixture and 1 cup water in microwave safe bowl. Microwave for approximately 90-120 seconds. Stir in cinnamon and almond milk, and any or all of the following: berries, sliced bananas, chopped dates.




Granola


2 ½ cups rolled oats
1 cup shredded unsweetened coconut
½ cup sliced almonds and/or chopped pecans
½ cup ground flax seed
½ cup raw sunflower and/or pumpkin seeds
½ cup melted honey (or pure maple syrup)
¼ cup olive, avocado or canola oil
sprinkle of cinnamon

Stir together oats, coconut, almonds/pecans, sunflower/pumpkin seeds and flaxseed. Combine honey and oil; stir into oat mixture, adding cinnamon to taste. Spread out evenly in a 13x9x2 inch baking pan. Bake in a 300 degree oven for 45 minutes or until light brown, stirring every 15 minutes.

Remove from oven and transfer to bowl to prevent from continued cooking. Cool, stirring often to prevent lumping. Store in a tightly covered container. Keeps more than 2 weeks.

Serve with almond milk, bananas and fresh berries.





SOUPS & BOWLS

 

Soups & Bowls

Power Oatmeal


4 cups quick oats
1 cup sliced or slivered almonds
½ cup chopped walnuts
½ cup raw unsalted pumpkin seeds
½ cup raw unsalted sunflower seeds
½ cup unsweetened coconut
¼ cup ground flax seeds

¼ cup chia seeds

¼ cup hemp hearts

Mix ingredients thoroughly and store in airtight container.

For 1 serving:
Place ½ cup oatmeal mixture and 1 cup water in microwave safe bowl. Microwave for approximately 90-120 seconds. Stir in cinnamon and almond milk, and any or all of the following: berries, sliced bananas, chopped dates.




Granola


2 ½ cups rolled oats
1 cup shredded unsweetened coconut
½ cup sliced almonds and/or chopped pecans
½ cup ground flax seed
½ cup raw sunflower and/or pumpkin seeds
½ cup melted honey (or pure maple syrup)
¼ cup olive, avocado or canola oil
sprinkle of cinnamon

Stir together oats, coconut, almonds/pecans, sunflower/pumpkin seeds and flaxseed. Combine honey and oil; stir into oat mixture, adding cinnamon to taste. Spread out evenly in a 13x9x2 inch baking pan. Bake in a 300 degree oven for 45 minutes or until light brown, stirring every 15 minutes.

Remove from oven and transfer to bowl to prevent from continued cooking. Cool, stirring often to prevent lumping. Store in a tightly covered container. Keeps more than 2 weeks.

Serve with almond milk, bananas and fresh berries.





SALADS

 

Salads

Giant Salad


Daily Habit # 4. We chop up a large container full of some or all of these veggies which stay fresh and crispy for several days in the fridge. You can mix grains in or add them separately at the time of your meal.

Carrots
Peppers
Sugar Snap Peas
Purple cabbage
Celery
Edamame
Chickpeas/lentils/beans
Sunflower/pumpkin seeds/almonds/walnuts -raw, unsalted
Hemp hearts
Optional grains: Quinoa/barley/wild, brown, red or black rice (cooked)


Add some or all of the following at the time of serving as these don’t preserve well for more than a day once chopped up:
Avocado
Cucumber
Greens (spinach, kale, swiss chard, arugula…)
Mushrooms
Broccoli sprouts
Basil, or any other fresh herbs
Tomato


If you would like salad dressing, the following are 2 super healthy options:
-Cold pressed extra virgin olive oil and Balsamic vinegar
-Apple cider vinegar, fresh squeezed lemon juice, Cold pressed extra virgin olive oil
-spices such as oregano, basil, thyme, rosemary, black pepper, garlic powder, onion powder, turmeric/curry powder, cayenne, horse radish




Wild Rice Salad with Roasted Vegetables


1 cup wild and brown rice (cooked in “no salt added” vegetable stock seasoned with onion powder, thyme and rosemary)
Roasted or poached beets, chopped
Roasted squash, chopped
*Roasted cherry tomatoes
Snap peas, chopped
Spinach
Sunflower seeds
Goat cheese, crumbled (optional)
**Dressing

*Roasted tomatoes:
Spread 2 cups halved cherry tomatoes on parchment, drizzle with oil mixture (2 tbsp oil, ¼ tsp crushed garlic, 1 tsp balsamic vinegar), bake 10-15 min in 400 oven (convection)

**Dressing:
Wisk 2 tbsp extra virgin olive oil, ¼ cup apple cider vinegar, 1 tbsp Dijon mustard, ½ tsp each s+p
(Alternatively, a drizzle of oil and balsamic vinegar is great)

Serve warm or cold




Rainbow Bowl with Spicy Peanut Sauce


½ cup natural peanut butter
¼ cup very hot water
¼ cup fresh lime juice
2 tsp honey
2 tsp sriracha
1 tsp finely-grated ginger
1 small clove garlic
¼ tsp salt
4 cups finely sliced red cabbage
2 grated carrots
1 thinly sliced yellow pepper
1 sliced English cucumber
Fresh cilantro leaves

Combine peanut butter, hot water, lime juice, honey, sriracha, ginger, garlic and salt in a
small blender and purée until smooth.


Add 2 to 4 tablespoons cool water to thin it out enough to drizzle over salad.


Layer cabbage, carrots, pepper and cucumber in 4 wide, shallow bowls.


Drizzle with the peanut sauce. Sprinkle with cilantro.




Vietnamese Mango & Noodle Salad


¼ cup fresh lime juice
zest of one 1 lime
1 tbsp brown sugar (or substitute unrefined coconut sugar or melted honey)
2 tbsp fish sauce
1 tbsp sriracha
125 g thin rice noodles
1 ripe mango cut into cubes
1 ripe avocado cut into cubes
fresh chopped basil
fresh chopped mint
fresh cilantro
Chopped cashews or peanuts

Cover noodles with boiling water from the kettle.
Let stand 5 min or until tender.
Drain and rinse.
Whisk lime juice with brown sugar or honey, lime zest, fish sauce and sriracha in a small bowl.
Pour over noodles and toss well.
Toss again with mango, avocado and herbs. Garnish with cashews or peanuts.




Soba Noodle Salad with Citrus Miso Dressing


serves 2-3 1/4 cup soy sauce 2 tbsp rice vinegar 1 tsp grated ginger 1/4 tsp red pepper flakes 1 clove garlic 3 tbsp orange juice 2 tbsp miso 8 oz (226g) soba noodles, cooked, rinsed and drained 1 cup diagonally sliced green beans (or substitue snap peas, or shelled edamame) 1 cup thinly sliced napa or savoy cabbage 1 cup julienne red bell pepper 3/4 cup julienne (or grated) carrots 2 sheets nori, julienne 2 tbsp black sesame seeds To prepare dressing, combine soy sauce, vinegar, ginger, pepper flakes, and garlic in a small saucepan. Bring to simmer over medium heat. Remove from heat; cool to room temperature. Wisk in orange juice and miso Place cooked soba noodles in a large bowl. Pour half of the dressing over soba noodles and toss to coat. Add beans, cabbage, red pepper and carrots; toss to combine. Add more dressing to taste. Sprinkle with nori and sesame seeds. Serve immediately.




Goat Cheese, Roasted Beet and Faro Salad


Credit: whatsgabycooking.com 2-3 small red beets 2-3 small golden beets 2-3 handfuls of arugula 1 cup cooked faro 1/2 cup crumbled goat cheese 1 avacado, cut into thin strips or wedges 1/2 fennel bulb, trimmed and shaved thin pepitas or pumpkin seeds for garnish basil vinaigrette (Recipe below) Heat the oven to 400 F Scrub the beets thoroughly and chop into wedges. Transfer the beets to a baking sheet, drizzle with oil and salt. roast for 50-60 minutes. Check the beets every 20 in or so until tender. Combine the arugula, beet wedges, faro, shaved fennel, avocado, and goat cheese on a large serving platter and drizzle with Basil Vinaigrette. Sprinkle the pepitas and serve immediately. (tastes great warm or cold) Basil Vinaigrette 1 shallot, roughly chopped 2 cups tightly packed fresh basil leaves, stems removed (about 4 ounces) 1 clove garlic 1/2 tsp red pepper flakes 1/2 cup olive oil 2 tbsp red wine vingegar 1 tsp salt Combine all ingredients for the Basil Vinaigrette in a high powered blender and blend for 60 seconds until very smooth Taste and adjust salt and pepper as needed. Serve immedaitely. Or you can refrigerate the vinaigrette for up to 3-5 days




Squash and Sprouts Kale Salad


2 tbsp tamari (low sodium)

Juice of 1 lime

2 tsp apple cider vinegar

1-inch piece fresh ginger root, finely grated

1 garlic clove, finely grated (optional)

¼ cup toasted sesame oil

Sea salt and freshly ground pepper, to taste

Salad:

1 delicata squash, cut lengthwise into thin half-moon-shaped wedges

10-12 brussels sprouts trimmed, halved

2 tbsp avocado oil

Sea salt

Freshly ground pepper

1 bunch kale

¼ cup toasted pepitas or pumpkin seeds

Preheat oven to 400. Line a baking sheet with parchment. Drizzle squash and brussels sprouts with oil and toss with salt and pepper until well coated. Arrange sprouts on baking sheet cut side down, and arrange squash beside sprouts. Roast vegetables for 25-30 minutes or until cooked through and golden.

In a small bowl, wisk together dressing ingredients and set aside.

Trim kale, removing stems, and chop roughly. Place in a large bowl and sprinkle with salt and gently massage kale with your hands.. Then toss with 2 tbsp of the dressing and set aside.

Remove vegetables from oven, let cool for 5 minutes and then toss with kale, adding more dressing as required.

Top salad with pepitas and serve.




Charred Corn, Zucchini and Tomato Salad


2 cobs corn

1 ½ cups seeded zucchini, diced ¼ inch thick (seeding the zucchini prevents it from turning mushy

2 green onions thinly sliced

1 cup cherry tomatoes, halved

Dressing:

1 tbsp apple cider vinegar

3 tbsp extra virgin olive oil

¼ tsp sea salt

Slice kernels from cobs.

Heat light oil in frying pan and add corn kernels, sauté until charred. Remove from pan, add to bowl.

Add zucchini to pan, toss until brown in spots. Add to corn.

Add green onions and tomatoes.

Wisk dressing ingredients and toss with corn mixture and serve.




Greek Lentil Salad


Credit: Yum & Yummer by Greta Podleski

4 cups or 2 cans, 19 oz/540 mL each cooked, drain, and rinse well brown lentils

1½ cups quartered grape tomatoes

1½ cups peeled, diced English cucumber

1 cup diced green bell peppers

3/4cup diced or very thinly sliced red onions

1/2 cup kalamata olives

1/3 cup chopped fresh parsley

1/3 cup chopped, fresh mint leaves

1 cup (4 oz/113 g) crumbled feta cheese, light or regular

Dressing

3 tbsp olive oil

3 tbsp freshly squeezed lemon juice

1 tbsp apple cider vinegar

1 tsp liquid honey

1 tsp Dijon mustard

1 tsp minced garlic

½ tsp dried oregano

½ tsp sea salt

½ tsp freshly ground black pepper

In a large bowl, combine all salad ingredients and mix well.

Whisk together all dressing ingredients in a small bowl or measuring cup. Pour over salad and stir gently. Cover and refrigerate for at least 2 hours before serving.





MAINS AND SIDES

 

Mains & Sides

Cocoa Energy Balls


1 cup (about 14) pitted dates
1/3 cup natural peanut butter or your favourite nut butter
2 heaping tbsp unsweetened natural cocoa powder (Hershey’s brand) or cacao powder
3/4 cup walnuts
1 tsp pure vanilla extract
small dash salt
3 tbsp any combination of hemp hearts/quick oats/ground flax seeds
1 tbsp water
Unsweetened Coconut

Place the dates, peanut butter, cocoa powder, walnuts, vanilla, hemp hearts/oats/flax seeds and salt into a food processor and pulse until all of the ingredients are blended together and forms a thick dough. If the dough doesn’t come together add 1 tablespoon of water.

Pour coconut in small bowl. Roll dough into bite-size balls, then roll in coconut to coat.

Store in the refrigerator for up to 1 week. You can also store them in the freezer.




Roasted Red Pepper Hummus


1 can chickpeas (no salted added) rinsed and drained
1/4 cup olive oil
*2 roasted red peppers
1 tbsp paprika
1/2 tbsp cumin
1/2 tsp salt
1/4 tsp pepper
Sprinkle of turmeric
1/3 cup lemon juice (1-2 lemons)
1/3 cup tahini

Puree/blend together in food processor until smooth

*remove stems and seeds from peppers and slice in 3-4 sections. Lay skin side up on parchment-lined baking sheet. Bake at 400 on convection setting until skins are charred. Remove from oven, cover until cooled, and then peel charred skins from roasted peppers.




Seed Crackers


Credit: The Clean Plate by Gwenyth Paltrow 1/2 cup whole flax seeds 1 tbsp arrowroot powder 1/4 tsp kosher salt 3 tbsp black sesame seeds 3 tbsp white sesame seeds 3 tbsp hulled pepitas or raw pumpkin seeds 1 cup boiling water flaky sea salt Preheat oven to 320 F In a medium bowl, mix together all ingredients except flaky sea salt. Let sit for 15 minutes to firm up. Line a large cookie sheet with parchment and use a spatula to scrape the seed mixture onto the paper. Spread the mixture into a 8x11, 1/4 inch thick layer. Sprinkle with flaky sea salt and bake for 45-60 minutes or until crispy. Let cool then break the crackers into large pieces and store in an airtight container for 1 week.




Oatmeal Dark Chocolate Tahini Cookies


½ cup tahini

½ cup pure maple syrup

1 tsp vanilla

1 egg

1 cup quick oats

1 cup almond flour

½ tsp sea salt

½ tsp baking soda

½ cup chopped dark chocolate (70% or greater)

Sesame seeds (optional)

Preheat oven to 350 F

To a large mixing bowl, add tahini, maple syrup, and vanilla, mix to combine.

Add egg and blend until well combined.

Add oats, almond flour, salt and soda, stir until ingredients are blended.

Stir in chocolate.

Drop batter onto parchment lined baking sheets, about 1 tbsp per cookie.

Sprinkle with sesame seeds if desired.

Bake until golden, and just starting to brown on edges, 12-14 minutes. Cool completely on cookie sheets.

Makes 24 cookies




Raw Salted Chocolate Snack Bars


Credit: Pinch of Yum

Crust:

1 1/2 cups pecan halves

1 1/2 cups rolled oats

8 whole medjool dates, pitted (approx. 1 cup)

1/3 cup coconut oil, melted

a pinch of coarse sea salt

Chocolate Filling Layer:

1/2 cup cocoa powder

1/4 cup coconut oil, melted

1/4 cup liquid sweetener – agave, maple syrup, or honey (more or less to taste)

Crust: Pulse all ingredients for the crust in a food processor until a sticky dough mixture forms. Set aside about 1/4 cup crust mixture. Press the remaining crust mixture into a 9×5 loaf pan lined with parchment paper.

Chocolate: Whisk the chocolate filling ingredients in a small mixing bowl until smooth. Pour over crust.

Topping: Sprinkle remaining crust on top and press gently to get it to stay put in the chocolate mixture. Sprinkle with extra sea salt if desired

Chill: Place the whole thing in the freezer and chill for 2 hours. Cut into bars and serve!




Fig and Olive Tapenade


Credit: Taste and See by Margaret Feinberg

Ingredients:

1/2 cup pitted Kalamata olives
1/2 cup stemmed and halved dried figs (approximately 8 figs)
2 tsp capers⠀
1 tsp chopped garlic

2 tsp fresh thyme leaves, plus more for garnish

2 tbsp olive oil

2 tsp balsamic vinegar

Kosher salt and freshly ground black pepper, to taste

Bread or crackers

Directions:

Pulse olives, figs, capers, garlic and thyme in a food processor

until a coarse mixture forms.

Add olive oil, balsamic, salt and pepper; pulse to combine.

Serve with your favorite cracker, organic sourdough or French baguette.

Makes 1 cup of dip





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© 2020 by The Health Project