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

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





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

Infused Water


Infusing water with any or all of these fresh ingredients adds a boost of natural antioxidants and anti-inflammatory properties

1 pitcher of cold water
½ lemon zested and sliced
7-8 strawberries sliced
8-10 slices of cucumber
1 inch piece fresh ginger peeled and grated
¼ cup fresh mint leaves, torn
¼ cup fresh basil leaves, torn
2 tbsp chlorophyll (this can be found in most health food aisles of grocery stores)

Refrigerate for minimum 4-5 hours, and enjoy

Nutritional Notes:
Lemon rind and zest helps with digestion and nausea, filters unwanted toxins, adds fibre
Lemon juice helps move bowels!
Strawberries provide vitamins A and C, neutralizes and flushes out toxins
Cucumber hydrates and is anti-inflammatory
Mint and Ginger help with digestion, are high in anti-oxidants to scavenge free radicals
Basil has anti-inflammatory and anti-oxidant properties
Chlorophyll is high in anti-oxidants, deodorizes body




Chocolate Banana Smoothie


2 very ripe bananas – fresh or frozen
1 cup (250 mL) unsweetened almond milk
1 cup (250 mL) ice cubes, about 6-7 ice cubes
2 tbsp (30 mL) natural peanut butter
2 tbsp (30 mL) natural cocoa powder (Hershey’s) or cacao powder
2 tbsp (30 mL) hemp and/or flax seed
2 tbsp (30 mL) honey, or sweetener of your choice (we use 3 dates)

Blend until smooth and enjoy!




Ginger Mango Pineapple Smoothie


2 cups nut milk
3 slices peeled fresh ginger
1 cup frozen cubed mango
1 cup frozen pineapple chunks

Place nut milk and ginger in a high speed blender. Add mango and pineapple and blend until completely smooth.




Stove Top Hot Chocolate


1 Tbsp cacao powder

1 Tbsp pure maple syrup

½ tsp cinnamon

½ tsp vanilla

Pinch of cayenne powder

Pinch of sea salt

1 cup almond milk

Wisk first 6 ingredients together in small pot until smooth.

Turn element on medium low, and slowly mix in almond milk. Stir frequently until heated through.





SOUPS & BOWLS

 

Soups & Bowls

Brown & Wild Rice with Mushrooms & Pecans


1 cup brown/wild rice combo
2 cups water (or vegetable broth, no salt added)
½ cup chopped pecans
2 tbsp green onions, chopped (or substitute sprinkle of onion powder)
2 tbsp butter or oil
1 ½ cups sliced mushrooms

Rinse and cook rice in water or broth until tender, approx. 25-40 min

Sauté pecans and onion in butter or oil until slightly toasted. Stir in mushrooms, saute 2 more minutes.

Combine pecan mixture with rice, and enjoy!




Blasted Cauliflower


Remove core of cauliflower only and place on baking sheet. Drizzle with olive oil, and sprinkle with salt. Roast in 375 oven (convection) until tender. Drizzle with dressing, and serve.

This also works well:
Chop 1 head of cauliflower, including core, into bite size pieces and toss with olive oil and salt.
Roast in 375 oven (convection) until tender, stirring frequently.
When cauliflower is done, toss with dressing and serve.

Dressing:
4 tbsp extra virgin olive oil
4 tbsp lemon juice
4 tbsp chopped fresh parsley
2 tbsp grainy mustard




Moroccan Style Chickpeas served in Roasted Buttercup Squash


Credit: @mairlynsmith

1 buttercup squash


Spice Blend:

1 tsp freshly cracked black pepper
1 tsp cinnamon
1 tsp ground coriander
1/2 tsp allspice
1/4 tsp ground cloves
2 tsp ground cumin

Chickpea Filling:
2 tbsp oil
1 diced medium onion
4 diced garlic cloves
2 tbsp diced or grated fresh ginger
2 rinsed, patted dry, diced tomatoes
12 pitted prunes, sliced thinly
1/4 cup water
One 19 fl.oz./540 can rinsed and well drained chickpeas (no salt added)
1 cup chopped kale without stalk

Make sure the rack in your oven is in the middle position. Preheat to 375°F, convection bake. Line a rimmed baking sheet with parchment paper, set aside.

Rinse squash and pat dry. Cut in half widthwise and remove the seeds. Brush cut side with olive oil and sprinkle lighly with salt and pepper. Place cut side face down on the prepared pan. Roast until tender, apporoximately 20-30 minutes.


Prepare Spice Blend:

In a small bowl whisk together pepper, cinnamon, coriander, allspice, cloves and cumin, and set aside.


Begin cooking the chickpea filling:

Heat a 12-14-inch skillet on medium heat. Add oil and onion and sauté until the onions are softened. Add garlic and ginger and sauté for 1 minute. Sprinkle in Spice Blend and stir for another minute. Add tomatoes, prunes, water and chickpeas. Stir well, bring to a boil, cover, reduce the heat to simmer and cook for 15-20 minutes, stirring occasionally, making sure you don't let them dry out. Remove the chickpeas from the heat, add the chopped kale and stir in until wilted.


When the squash is cooked through, remove from the oven, place each half in a shallow bowl, scoop the chickpea mixture into each half and serve.




Spaghetti Squash with Kale Pesto & Roasted Tomatoes


1 spaghetti squash, halved lengthwise and seeded
1 tbsp canola oil
¼ tsp salt
¼ tsp pepper
*1 cup roasted tomatoes
**Kale Pesto
1/3 cup sundried tomatoes, chopped
Goat cheese or mozzarella (optional)

Preheat oven to 400
Brush cut sides of squash halves with oil, sprinkle with salt and pepper.
Place squash cut side down on parchment lined rimmed baking sheet.
Bake until squash is tender, about 40 minutes, turning over half way.
Separate Squash into “spaghetti strands” with fork and leave in shell
Top with 1 cup roasted tomatoes, kale pesto, chopped sun-dried tomatoes (optional: top with mozzarella or goat cheese if desired)
Bake for another 20-30 minutes until bubbling, and if desired, broil for a minute or so at the end to brown cheese

*Roasted Tomatoes

Spread 2 cups halved 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)

**Kale Pesto
1 cup coarsely chopped kale leaves
¼ cup fresh basil leaves
¼ cup fresh parsley
¼ cup extra virgin olive oil
3 tbsp slivered toasted almonds
3 tbsp freshly grated parmesan cheese (or substitute with nutritional yeast)
1 tbsp fresh lemon juice
1 clove garlic chopped
Place all ingredients in a blender, puree until almost smooth.
Pesto may be refrigerated for up to 3 days or frozen for up to a month.

Variation:

Simplify this dish by omitting the roasted and sundried tomatoes. Toss the roasted spaghetti squash strands with the kale pesto, and serve!




Sesame Stir-Fried Veggies


Sauce:

¼ cup tamari

1 tbsp lime juice

1 ½ tbsp honey

1 tsp sriracha

1 tbsp arrowroot powder

Mix together and set aside

2 tbsp sesame oil

2 cloves garlic

1 tbsp fresh ginger, grated

2 jalapenos, finely diced

1 onion, chopped

1 bunch broccoli, chopped into florets

2 peppers, chopped

1 zucchini, chopped

1 pkg mushrooms, chopped

1 tbsp sesame seeds

Stir-fry oil with ginger and garlic for 1 minute, add onion and jalapenos until tender, then add broccoli, until tender/crisp. Add peppers, zucchini and mushrooms, stir fry for another 3-4 minutes, then add sauce, stir-frying for 1 minute longer. Top with sesame seeds, and serve over brown rice.




Broccoli and Cashew Cheese Quinoa Burrito


Cashew Cheese Sauce:

¾ cup raw cashews

1 clove garlic

½ cup unsweetened almond milk

¼ cup nutritional yeast

1 ½ tsp Dijon mustard

1 tsp white wine vinegar or lemon juice

¼ tsp onion powder

½ tsp sea salt

Burrito:

1 cup uncooked quinoa

1 tsp oil

1 clove garlic, minced

1 jalapeño, diced (optional)

1 ½ cups diced onion

Salt and Pepper to taste

¾ cup diced celery

2 cups diced broccoli florets

3-4 tbsp chopped oil-packed sun-dried tomatoes

¼ tsp red pepper flakes

½ cup black beans

¼ cup corn

6 tortillas or large lettuce leaves

Salsa and cilantro to garnish

Make the cashew cheese sauce:

Place the cashews in a bowl of water and soak for minimum 3 to 4 hours, up to 8 hours. Drain and rinse. Place in blender or food processor with remaining sauce ingredients until smooth. The sauce will be very thick.

Make the burrito:

Cook quinoa according to package directions and set aside. In large pan, heat oil, add garlic, jalapeno and onion, sauté until translucent, then season with salt & pepper. Stir in the celery, broccoli, sun-dried tomatoes and red pepper flakes. Sauté 10-15 min, or until broccoli is tender. Gradually add cooked quinoa (**I prefer to use approximately ½ of the cooked quinoa), black beans, corn and cashew cheese sauce until heated through. Spoon mixture onto tortillas, top with salsa and chopped cilantro if desired. Wrap, grill, and serve (or wrap in lettuce leaves for a gluten-free option).




Roasted Carrot with Carrot Top Pesto


Credit: The Seven Seasons of Stowel Lake Farm: Stories and Recipes that Nourish Community

2 lbs carrots (with tops)

2 cups carrot tops

¼ cup extra virgin olive oil

½ cup grated fresh Parmigiano-Reggiano (*replace with nutritional yeast for a delicious dairy-free pesto)

Juice of ½ lemon

¼-½ tsp salt

Heat oven to 400. Cut carrots in half lengthwise or leave whole if very small.

Spread carrots in single layer on parchment lined baking tray and coat with 2 tbsp olive oil and a pinch of salt. Bake for 25-30 minutes, until they begin to turn golden brown.

Finely chop feathery tops of carrots, discarding tougher stems.

Place carrot tops, olive oil, Parmigiano-Reggiano, lemon and salt in food processor. Process until thoroughly blended but some texture remains. Add additional olive oil if needed to achieve a pesto-like consistency.

When carrots are done roasting, transfer to a serving platter and spoon pesto overtop. Salt and pepper to taste. Serve warm or at room temperature.




Curried Coconut Rice with Grilled Pineapple


Serves 4-6

1 tsp olive oil or coconut oil

1 cup diced onion

1 jalapeno pepper, diced

1½ cups jasmine or basmati rice

1 tsp grated, fresh ginger root

½ tsp medium curry powder

1 can (14 oz/398 mL) canned coconut milk regular, not light

½ tsp sea salt

1 cup diced, grilled pineapple

2 to 3 tbsp minced, fresh cilantro

1/2 cup toasted cashews, chopped

Pour coconut milk into a large measuring cup and add water to make 3 cups. Set aside.

Heat coconut oil in a medium pot over medium heat. Add onions and jalapeno and cook until tender, stirring often.

Add rice, ginger root and curry. Cook and stir for one minute. Add coconut milk mixture and salt to rice in pot. Bring to a gentle boil. Reduce heat to low, cover and simmer until liquid is absorbed and rice is tender, about 12-15 minutes.

Remove rice from heat and let stand, covered, for 10 minutes. Fluff rice and add diced pineapple, cilantro and cashews. Serve hot.

Cooking Tip:

Preheat your gas grill to medium-high heat. Slice the pineapple into ¾-inch-thick rings. Brush the rings lightly with olive oil on both sides. Grill for about 3 to 4 minutes per side, until pineapple is heated through and is sporting some nice grill marks. Done! You can dice it up for this recipe or serve it as a side dish to anything else you’re grilling.




Mushroom and Beet Risotto


3/4 cup red wine

1 14 g pkg dried porcini mushrooms, crumbled

2 cups vegetable broth

2 tbsp butter (for a dairy free option substitute oil)

2 garlic cloves, minced

2 shallots, diced

1 cup arborio rice

1 beet, grated

2/3 cup grated parmesan (for a dairy free option substitute 1/3 cup nutritional yeast)

1 tsp thyme leaves

Garnish options:

amaranth sprouts, beet chips ,shaved parmesan

Pour ¼ cup wine over mushrooms in a small bowl. Microwave for 30 seconds. Let stand until rehydrated.

Combine broth with 1 ½ cups water in a medium saucepan. Cover and bring to a boil. Reduce heat to low to keep warm.

Heat butter or oil in a large wide saucepan set over medium. Add garlic and shallots, and cook until fragrant, about 2 minutes. Add rice and stir until glossy, 1 minute.

Add remaining ½ cup wine and mushrooms with liquid. Stir until rice has absorbed all the liquid, 2-3 min. Add 1/2 cup broth mixture. Stir often until most of the liquid is absorbed, 3-6 minutes. Continue adding broth mixture, ½ cup at a time until absorbed. Keep heat between med/med-low so that mixture is simmering, stirring often until rice is tender.

Stir in grated beet until warmed through. The entire stirring and cooking process should take 25-30 minutes. The risotto should be slightly saucy, but not soupy.

Stir in grated parmesan (or nutritional yeast) and thyme, remove from heat. Garnish with sprouts, beet chips and shaved parmesan. Serve immediately.





SALADS

 

Salads

Brown & Wild Rice with Mushrooms & Pecans


1 cup brown/wild rice combo
2 cups water (or vegetable broth, no salt added)
½ cup chopped pecans
2 tbsp green onions, chopped (or substitute sprinkle of onion powder)
2 tbsp butter or oil
1 ½ cups sliced mushrooms

Rinse and cook rice in water or broth until tender, approx. 25-40 min

Sauté pecans and onion in butter or oil until slightly toasted. Stir in mushrooms, saute 2 more minutes.

Combine pecan mixture with rice, and enjoy!




Blasted Cauliflower


Remove core of cauliflower only and place on baking sheet. Drizzle with olive oil, and sprinkle with salt. Roast in 375 oven (convection) until tender. Drizzle with dressing, and serve.

This also works well:
Chop 1 head of cauliflower, including core, into bite size pieces and toss with olive oil and salt.
Roast in 375 oven (convection) until tender, stirring frequently.
When cauliflower is done, toss with dressing and serve.

Dressing:
4 tbsp extra virgin olive oil
4 tbsp lemon juice
4 tbsp chopped fresh parsley
2 tbsp grainy mustard




Moroccan Style Chickpeas served in Roasted Buttercup Squash


Credit: @mairlynsmith

1 buttercup squash


Spice Blend:

1 tsp freshly cracked black pepper
1 tsp cinnamon
1 tsp ground coriander
1/2 tsp allspice
1/4 tsp ground cloves
2 tsp ground cumin

Chickpea Filling:
2 tbsp oil
1 diced medium onion
4 diced garlic cloves
2 tbsp diced or grated fresh ginger
2 rinsed, patted dry, diced tomatoes
12 pitted prunes, sliced thinly
1/4 cup water
One 19 fl.oz./540 can rinsed and well drained chickpeas (no salt added)
1 cup chopped kale without stalk

Make sure the rack in your oven is in the middle position. Preheat to 375°F, convection bake. Line a rimmed baking sheet with parchment paper, set aside.

Rinse squash and pat dry. Cut in half widthwise and remove the seeds. Brush cut side with olive oil and sprinkle lighly with salt and pepper. Place cut side face down on the prepared pan. Roast until tender, apporoximately 20-30 minutes.


Prepare Spice Blend:

In a small bowl whisk together pepper, cinnamon, coriander, allspice, cloves and cumin, and set aside.


Begin cooking the chickpea filling:

Heat a 12-14-inch skillet on medium heat. Add oil and onion and sauté until the onions are softened. Add garlic and ginger and sauté for 1 minute. Sprinkle in Spice Blend and stir for another minute. Add tomatoes, prunes, water and chickpeas. Stir well, bring to a boil, cover, reduce the heat to simmer and cook for 15-20 minutes, stirring occasionally, making sure you don't let them dry out. Remove the chickpeas from the heat, add the chopped kale and stir in until wilted.


When the squash is cooked through, remove from the oven, place each half in a shallow bowl, scoop the chickpea mixture into each half and serve.




Spaghetti Squash with Kale Pesto & Roasted Tomatoes


1 spaghetti squash, halved lengthwise and seeded
1 tbsp canola oil
¼ tsp salt
¼ tsp pepper
*1 cup roasted tomatoes
**Kale Pesto
1/3 cup sundried tomatoes, chopped
Goat cheese or mozzarella (optional)

Preheat oven to 400
Brush cut sides of squash halves with oil, sprinkle with salt and pepper.
Place squash cut side down on parchment lined rimmed baking sheet.
Bake until squash is tender, about 40 minutes, turning over half way.
Separate Squash into “spaghetti strands” with fork and leave in shell
Top with 1 cup roasted tomatoes, kale pesto, chopped sun-dried tomatoes (optional: top with mozzarella or goat cheese if desired)
Bake for another 20-30 minutes until bubbling, and if desired, broil for a minute or so at the end to brown cheese

*Roasted Tomatoes

Spread 2 cups halved 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)

**Kale Pesto
1 cup coarsely chopped kale leaves
¼ cup fresh basil leaves
¼ cup fresh parsley
¼ cup extra virgin olive oil
3 tbsp slivered toasted almonds
3 tbsp freshly grated parmesan cheese (or substitute with nutritional yeast)
1 tbsp fresh lemon juice
1 clove garlic chopped
Place all ingredients in a blender, puree until almost smooth.
Pesto may be refrigerated for up to 3 days or frozen for up to a month.

Variation:

Simplify this dish by omitting the roasted and sundried tomatoes. Toss the roasted spaghetti squash strands with the kale pesto, and serve!




Sesame Stir-Fried Veggies


Sauce:

¼ cup tamari

1 tbsp lime juice

1 ½ tbsp honey

1 tsp sriracha

1 tbsp arrowroot powder

Mix together and set aside

2 tbsp sesame oil

2 cloves garlic

1 tbsp fresh ginger, grated

2 jalapenos, finely diced

1 onion, chopped

1 bunch broccoli, chopped into florets

2 peppers, chopped

1 zucchini, chopped

1 pkg mushrooms, chopped

1 tbsp sesame seeds

Stir-fry oil with ginger and garlic for 1 minute, add onion and jalapenos until tender, then add broccoli, until tender/crisp. Add peppers, zucchini and mushrooms, stir fry for another 3-4 minutes, then add sauce, stir-frying for 1 minute longer. Top with sesame seeds, and serve over brown rice.




Broccoli and Cashew Cheese Quinoa Burrito


Cashew Cheese Sauce:

¾ cup raw cashews

1 clove garlic

½ cup unsweetened almond milk

¼ cup nutritional yeast

1 ½ tsp Dijon mustard

1 tsp white wine vinegar or lemon juice

¼ tsp onion powder

½ tsp sea salt

Burrito:

1 cup uncooked quinoa

1 tsp oil

1 clove garlic, minced

1 jalapeño, diced (optional)

1 ½ cups diced onion

Salt and Pepper to taste

¾ cup diced celery

2 cups diced broccoli florets

3-4 tbsp chopped oil-packed sun-dried tomatoes

¼ tsp red pepper flakes

½ cup black beans

¼ cup corn

6 tortillas or large lettuce leaves

Salsa and cilantro to garnish

Make the cashew cheese sauce:

Place the cashews in a bowl of water and soak for minimum 3 to 4 hours, up to 8 hours. Drain and rinse. Place in blender or food processor with remaining sauce ingredients until smooth. The sauce will be very thick.

Make the burrito:

Cook quinoa according to package directions and set aside. In large pan, heat oil, add garlic, jalapeno and onion, sauté until translucent, then season with salt & pepper. Stir in the celery, broccoli, sun-dried tomatoes and red pepper flakes. Sauté 10-15 min, or until broccoli is tender. Gradually add cooked quinoa (**I prefer to use approximately ½ of the cooked quinoa), black beans, corn and cashew cheese sauce until heated through. Spoon mixture onto tortillas, top with salsa and chopped cilantro if desired. Wrap, grill, and serve (or wrap in lettuce leaves for a gluten-free option).




Roasted Carrot with Carrot Top Pesto


Credit: The Seven Seasons of Stowel Lake Farm: Stories and Recipes that Nourish Community

2 lbs carrots (with tops)

2 cups carrot tops

¼ cup extra virgin olive oil

½ cup grated fresh Parmigiano-Reggiano (*replace with nutritional yeast for a delicious dairy-free pesto)

Juice of ½ lemon

¼-½ tsp salt

Heat oven to 400. Cut carrots in half lengthwise or leave whole if very small.

Spread carrots in single layer on parchment lined baking tray and coat with 2 tbsp olive oil and a pinch of salt. Bake for 25-30 minutes, until they begin to turn golden brown.

Finely chop feathery tops of carrots, discarding tougher stems.

Place carrot tops, olive oil, Parmigiano-Reggiano, lemon and salt in food processor. Process until thoroughly blended but some texture remains. Add additional olive oil if needed to achieve a pesto-like consistency.

When carrots are done roasting, transfer to a serving platter and spoon pesto overtop. Salt and pepper to taste. Serve warm or at room temperature.




Curried Coconut Rice with Grilled Pineapple


Serves 4-6

1 tsp olive oil or coconut oil

1 cup diced onion

1 jalapeno pepper, diced

1½ cups jasmine or basmati rice

1 tsp grated, fresh ginger root

½ tsp medium curry powder

1 can (14 oz/398 mL) canned coconut milk regular, not light

½ tsp sea salt

1 cup diced, grilled pineapple

2 to 3 tbsp minced, fresh cilantro

1/2 cup toasted cashews, chopped

Pour coconut milk into a large measuring cup and add water to make 3 cups. Set aside.

Heat coconut oil in a medium pot over medium heat. Add onions and jalapeno and cook until tender, stirring often.

Add rice, ginger root and curry. Cook and stir for one minute. Add coconut milk mixture and salt to rice in pot. Bring to a gentle boil. Reduce heat to low, cover and simmer until liquid is absorbed and rice is tender, about 12-15 minutes.

Remove rice from heat and let stand, covered, for 10 minutes. Fluff rice and add diced pineapple, cilantro and cashews. Serve hot.

Cooking Tip:

Preheat your gas grill to medium-high heat. Slice the pineapple into ¾-inch-thick rings. Brush the rings lightly with olive oil on both sides. Grill for about 3 to 4 minutes per side, until pineapple is heated through and is sporting some nice grill marks. Done! You can dice it up for this recipe or serve it as a side dish to anything else you’re grilling.




Mushroom and Beet Risotto


3/4 cup red wine

1 14 g pkg dried porcini mushrooms, crumbled

2 cups vegetable broth

2 tbsp butter (for a dairy free option substitute oil)

2 garlic cloves, minced

2 shallots, diced

1 cup arborio rice

1 beet, grated

2/3 cup grated parmesan (for a dairy free option substitute 1/3 cup nutritional yeast)

1 tsp thyme leaves

Garnish options:

amaranth sprouts, beet chips ,shaved parmesan

Pour ¼ cup wine over mushrooms in a small bowl. Microwave for 30 seconds. Let stand until rehydrated.

Combine broth with 1 ½ cups water in a medium saucepan. Cover and bring to a boil. Reduce heat to low to keep warm.

Heat butter or oil in a large wide saucepan set over medium. Add garlic and shallots, and cook until fragrant, about 2 minutes. Add rice and stir until glossy, 1 minute.

Add remaining ½ cup wine and mushrooms with liquid. Stir until rice has absorbed all the liquid, 2-3 min. Add 1/2 cup broth mixture. Stir often until most of the liquid is absorbed, 3-6 minutes. Continue adding broth mixture, ½ cup at a time until absorbed. Keep heat between med/med-low so that mixture is simmering, stirring often until rice is tender.

Stir in grated beet until warmed through. The entire stirring and cooking process should take 25-30 minutes. The risotto should be slightly saucy, but not soupy.

Stir in grated parmesan (or nutritional yeast) and thyme, remove from heat. Garnish with sprouts, beet chips and shaved parmesan. Serve immediately.





MAINS AND SIDES

 

Mains & Sides

Brown & Wild Rice with Mushrooms & Pecans


1 cup brown/wild rice combo
2 cups water (or vegetable broth, no salt added)
½ cup chopped pecans
2 tbsp green onions, chopped (or substitute sprinkle of onion powder)
2 tbsp butter or oil
1 ½ cups sliced mushrooms

Rinse and cook rice in water or broth until tender, approx. 25-40 min

Sauté pecans and onion in butter or oil until slightly toasted. Stir in mushrooms, saute 2 more minutes.

Combine pecan mixture with rice, and enjoy!




Blasted Cauliflower


Remove core of cauliflower only and place on baking sheet. Drizzle with olive oil, and sprinkle with salt. Roast in 375 oven (convection) until tender. Drizzle with dressing, and serve.

This also works well:
Chop 1 head of cauliflower, including core, into bite size pieces and toss with olive oil and salt.
Roast in 375 oven (convection) until tender, stirring frequently.
When cauliflower is done, toss with dressing and serve.

Dressing:
4 tbsp extra virgin olive oil
4 tbsp lemon juice
4 tbsp chopped fresh parsley
2 tbsp grainy mustard




Moroccan Style Chickpeas served in Roasted Buttercup Squash


Credit: @mairlynsmith

1 buttercup squash


Spice Blend:

1 tsp freshly cracked black pepper
1 tsp cinnamon
1 tsp ground coriander
1/2 tsp allspice
1/4 tsp ground cloves
2 tsp ground cumin

Chickpea Filling:
2 tbsp oil
1 diced medium onion
4 diced garlic cloves
2 tbsp diced or grated fresh ginger
2 rinsed, patted dry, diced tomatoes
12 pitted prunes, sliced thinly
1/4 cup water
One 19 fl.oz./540 can rinsed and well drained chickpeas (no salt added)
1 cup chopped kale without stalk

Make sure the rack in your oven is in the middle position. Preheat to 375°F, convection bake. Line a rimmed baking sheet with parchment paper, set aside.

Rinse squash and pat dry. Cut in half widthwise and remove the seeds. Brush cut side with olive oil and sprinkle lighly with salt and pepper. Place cut side face down on the prepared pan. Roast until tender, apporoximately 20-30 minutes.


Prepare Spice Blend:

In a small bowl whisk together pepper, cinnamon, coriander, allspice, cloves and cumin, and set aside.


Begin cooking the chickpea filling:

Heat a 12-14-inch skillet on medium heat. Add oil and onion and sauté until the onions are softened. Add garlic and ginger and sauté for 1 minute. Sprinkle in Spice Blend and stir for another minute. Add tomatoes, prunes, water and chickpeas. Stir well, bring to a boil, cover, reduce the heat to simmer and cook for 15-20 minutes, stirring occasionally, making sure you don't let them dry out. Remove the chickpeas from the heat, add the chopped kale and stir in until wilted.


When the squash is cooked through, remove from the oven, place each half in a shallow bowl, scoop the chickpea mixture into each half and serve.




Spaghetti Squash with Kale Pesto & Roasted Tomatoes


1 spaghetti squash, halved lengthwise and seeded
1 tbsp canola oil
¼ tsp salt
¼ tsp pepper
*1 cup roasted tomatoes
**Kale Pesto
1/3 cup sundried tomatoes, chopped
Goat cheese or mozzarella (optional)

Preheat oven to 400
Brush cut sides of squash halves with oil, sprinkle with salt and pepper.
Place squash cut side down on parchment lined rimmed baking sheet.
Bake until squash is tender, about 40 minutes, turning over half way.
Separate Squash into “spaghetti strands” with fork and leave in shell
Top with 1 cup roasted tomatoes, kale pesto, chopped sun-dried tomatoes (optional: top with mozzarella or goat cheese if desired)
Bake for another 20-30 minutes until bubbling, and if desired, broil for a minute or so at the end to brown cheese

*Roasted Tomatoes

Spread 2 cups halved 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)

**Kale Pesto
1 cup coarsely chopped kale leaves
¼ cup fresh basil leaves
¼ cup fresh parsley
¼ cup extra virgin olive oil
3 tbsp slivered toasted almonds
3 tbsp freshly grated parmesan cheese (or substitute with nutritional yeast)
1 tbsp fresh lemon juice
1 clove garlic chopped
Place all ingredients in a blender, puree until almost smooth.
Pesto may be refrigerated for up to 3 days or frozen for up to a month.

Variation:

Simplify this dish by omitting the roasted and sundried tomatoes. Toss the roasted spaghetti squash strands with the kale pesto, and serve!




Sesame Stir-Fried Veggies


Sauce:

¼ cup tamari

1 tbsp lime juice

1 ½ tbsp honey

1 tsp sriracha

1 tbsp arrowroot powder

Mix together and set aside

2 tbsp sesame oil

2 cloves garlic

1 tbsp fresh ginger, grated

2 jalapenos, finely diced

1 onion, chopped

1 bunch broccoli, chopped into florets

2 peppers, chopped

1 zucchini, chopped

1 pkg mushrooms, chopped

1 tbsp sesame seeds

Stir-fry oil with ginger and garlic for 1 minute, add onion and jalapenos until tender, then add broccoli, until tender/crisp. Add peppers, zucchini and mushrooms, stir fry for another 3-4 minutes, then add sauce, stir-frying for 1 minute longer. Top with sesame seeds, and serve over brown rice.




Broccoli and Cashew Cheese Quinoa Burrito


Cashew Cheese Sauce:

¾ cup raw cashews

1 clove garlic

½ cup unsweetened almond milk

¼ cup nutritional yeast

1 ½ tsp Dijon mustard

1 tsp white wine vinegar or lemon juice

¼ tsp onion powder

½ tsp sea salt

Burrito:

1 cup uncooked quinoa

1 tsp oil

1 clove garlic, minced

1 jalapeño, diced (optional)

1 ½ cups diced onion

Salt and Pepper to taste

¾ cup diced celery

2 cups diced broccoli florets

3-4 tbsp chopped oil-packed sun-dried tomatoes

¼ tsp red pepper flakes

½ cup black beans

¼ cup corn

6 tortillas or large lettuce leaves

Salsa and cilantro to garnish

Make the cashew cheese sauce:

Place the cashews in a bowl of water and soak for minimum 3 to 4 hours, up to 8 hours. Drain and rinse. Place in blender or food processor with remaining sauce ingredients until smooth. The sauce will be very thick.

Make the burrito:

Cook quinoa according to package directions and set aside. In large pan, heat oil, add garlic, jalapeno and onion, sauté until translucent, then season with salt & pepper. Stir in the celery, broccoli, sun-dried tomatoes and red pepper flakes. Sauté 10-15 min, or until broccoli is tender. Gradually add cooked quinoa (**I prefer to use approximately ½ of the cooked quinoa), black beans, corn and cashew cheese sauce until heated through. Spoon mixture onto tortillas, top with salsa and chopped cilantro if desired. Wrap, grill, and serve (or wrap in lettuce leaves for a gluten-free option).




Roasted Carrot with Carrot Top Pesto


Credit: The Seven Seasons of Stowel Lake Farm: Stories and Recipes that Nourish Community

2 lbs carrots (with tops)

2 cups carrot tops

¼ cup extra virgin olive oil

½ cup grated fresh Parmigiano-Reggiano (*replace with nutritional yeast for a delicious dairy-free pesto)

Juice of ½ lemon

¼-½ tsp salt

Heat oven to 400. Cut carrots in half lengthwise or leave whole if very small.

Spread carrots in single layer on parchment lined baking tray and coat with 2 tbsp olive oil and a pinch of salt. Bake for 25-30 minutes, until they begin to turn golden brown.

Finely chop feathery tops of carrots, discarding tougher stems.

Place carrot tops, olive oil, Parmigiano-Reggiano, lemon and salt in food processor. Process until thoroughly blended but some texture remains. Add additional olive oil if needed to achieve a pesto-like consistency.

When carrots are done roasting, transfer to a serving platter and spoon pesto overtop. Salt and pepper to taste. Serve warm or at room temperature.




Curried Coconut Rice with Grilled Pineapple


Serves 4-6

1 tsp olive oil or coconut oil

1 cup diced onion

1 jalapeno pepper, diced

1½ cups jasmine or basmati rice

1 tsp grated, fresh ginger root

½ tsp medium curry powder

1 can (14 oz/398 mL) canned coconut milk regular, not light

½ tsp sea salt

1 cup diced, grilled pineapple

2 to 3 tbsp minced, fresh cilantro

1/2 cup toasted cashews, chopped

Pour coconut milk into a large measuring cup and add water to make 3 cups. Set aside.

Heat coconut oil in a medium pot over medium heat. Add onions and jalapeno and cook until tender, stirring often.

Add rice, ginger root and curry. Cook and stir for one minute. Add coconut milk mixture and salt to rice in pot. Bring to a gentle boil. Reduce heat to low, cover and simmer until liquid is absorbed and rice is tender, about 12-15 minutes.

Remove rice from heat and let stand, covered, for 10 minutes. Fluff rice and add diced pineapple, cilantro and cashews. Serve hot.

Cooking Tip:

Preheat your gas grill to medium-high heat. Slice the pineapple into ¾-inch-thick rings. Brush the rings lightly with olive oil on both sides. Grill for about 3 to 4 minutes per side, until pineapple is heated through and is sporting some nice grill marks. Done! You can dice it up for this recipe or serve it as a side dish to anything else you’re grilling.




Mushroom and Beet Risotto


3/4 cup red wine

1 14 g pkg dried porcini mushrooms, crumbled

2 cups vegetable broth

2 tbsp butter (for a dairy free option substitute oil)

2 garlic cloves, minced

2 shallots, diced

1 cup arborio rice

1 beet, grated

2/3 cup grated parmesan (for a dairy free option substitute 1/3 cup nutritional yeast)

1 tsp thyme leaves

Garnish options:

amaranth sprouts, beet chips ,shaved parmesan

Pour ¼ cup wine over mushrooms in a small bowl. Microwave for 30 seconds. Let stand until rehydrated.

Combine broth with 1 ½ cups water in a medium saucepan. Cover and bring to a boil. Reduce heat to low to keep warm.

Heat butter or oil in a large wide saucepan set over medium. Add garlic and shallots, and cook until fragrant, about 2 minutes. Add rice and stir until glossy, 1 minute.

Add remaining ½ cup wine and mushrooms with liquid. Stir until rice has absorbed all the liquid, 2-3 min. Add 1/2 cup broth mixture. Stir often until most of the liquid is absorbed, 3-6 minutes. Continue adding broth mixture, ½ cup at a time until absorbed. Keep heat between med/med-low so that mixture is simmering, stirring often until rice is tender.

Stir in grated beet until warmed through. The entire stirring and cooking process should take 25-30 minutes. The risotto should be slightly saucy, but not soupy.

Stir in grated parmesan (or nutritional yeast) and thyme, remove from heat. Garnish with sprouts, beet chips and shaved parmesan. Serve immediately.





  • Grey Facebook Icon
  • Grey Instagram Icon
  • Grey Twitter Icon
  • Grey LinkedIn Icon

© 2020 by The Health Project