Power Oatmeal

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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.

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Granola

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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.

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Power Oatmeal

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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.

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Granola

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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.

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Infused Water

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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

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Chocolate Banana Smoothie

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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!

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Ginger Mango Pineapple Smoothie

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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.

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Stove Top Hot Chocolate

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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.

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Power Oatmeal

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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.

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Granola

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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.

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Power Oatmeal

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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.

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Granola

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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.

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Brown & Wild Rice with Mushrooms & Pecans

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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!

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Blasted Cauliflower

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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

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Moroccan Style Chickpeas served in Roasted Buttercup Squash

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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.

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Spaghetti Squash with Kale Pesto & Roasted Tomatoes

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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!

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Sesame Stir-Fried Veggies

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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.

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Broccoli and Cashew Cheese Quinoa Burrito

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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).

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Roasted Carrot with Carrot Top Pesto

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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.

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Curried Coconut Rice with Grilled Pineapple

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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.

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Mushroom and Beet Risotto

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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.

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