Recipes

Breakfasts and Shakes :: Because it is so important to start your day right

Appetizers :: When company is coming

Main Dishes :: The mainstay of healthy eating

Side Dishes :: Eat your veggies

scroll to bottom for raw food recipes

Breakfast

BASIC BREAKFAST SMOOTHIE Shakes

1-2 scoops (app.25g protein) .

1 tsp flax oil (can increase)

6 - 8oz of liquids, water, milk, or soymilk

Handful of frozen berries, or fresh in season

More options

Yogurt-live culture only

1- 2 tsp ground Flax Seed for extra fibre

Place liquids in blender first to prevent whey from sticking to sides.

Blend choice of ingredients in blender

Isalean Shakes

Basic Shake

2 scoops isalean powder

6-8 oz water

ice cubes

optional- fruit, bee pollen, live bacteria

ground flax seed optional

Blend and enjoy

Tasty Shakes & Drinks

Key Lime Pie Shake

8 oz crushed ice and water
2 scoops IsaLean® Shake in Natural Creamy Vanilla
1/2 Want More Energy? ® Stick in Citrus
1 sheet honey graham crackers

Blend in IsaBlender™ and enjoy!

Tasty Shakes & Drinks

Pumpkin Pie Shake

8 oz crushed ice and water
2 scoops IsaLean® Shake in Natural Creamy Vanilla
3- 3 1/2 scoops of natural pumpkin (canned, 100% pumpkin) 1/2 Tbsp pumpkin pie spice (nutmeg, cinnamon, ginger, all spice)

Blend in IsaBlender™ and enjoy!

Chuck and Angela with their prize winning shake recipe. Healthy Heaven Shake

8 oz purified water
1 ½ scoops IsaLean® Shake in French Vanilla
½ scoop of IsaPro®
¾ of one SlimCakes®
2 tablespoons IsaCrunch™
½ scoop Isagenix Greens!™
½ cup crushed ice

Blend well and serve.

-Submitted by Chuck and Angela

Fruit and Cream Shake
2 scoops French Vanilla IsaLean® Shake
2 teaspoons of IsaFruits®
8 oz of purified water

Peanut Butter
2 scoops French Vanilla IsaLean® Shake
1 Tablespoon of natural peanut butter
8 oz of purified water

Piña Colada Shake

2 scoops IsaLean® Shake in French Vanilla
¼ cup fresh or frozen pineapple
¼ teaspoon coconut extract
8 oz purified water

Blend well and serve cold.

Choco-Delight
2 scoops Rich Chocolate IsaLean® Shake
1 oz of Ionix® Supreme
8 oz of purified water

Orange Energizer

2 scoops IsaLean® Shake in Natural Creamy Vanilla
1 Tbsp Want More Energy?® in Orange
1 scoop Isagenix FiberPro™
8 oz Water and ice

Mix all ingredients in Blender and serve cold. Enjoy!

Raspberry Chocolate Shake
2 scoops Rich Chocolate IsaLean® Shake
1/2 cup frozen organic raspberries
8 oz of purified water

Experiment with new shake recipes on your own, but please try to keep the calorie count low!

Choco Monkey Milkshake
1/2 banana
1 c. skim or soy milk or water
1 scoop chocolate protein powder
1 tbsp ground flax seed or flax oil
1/2 c. ice cubes (optional)

Combine ingredients in a blender and sip away!

Tropical Cool Down Shake

(Great post-workout shake)

(Serves 1)

1 scoop vanilla protein powder

1 cup skim or plain/lite soy milk or water

One-half cup juice packed pineapple bits

3 oz. plain or low-sugar vanilla yogurt

One-eighth tsp. Coconut/almond extract

Combine ingredients in a blender and sip away!

From Kathy Smith

Kid Friendly

5-in-1 Carrot Charisma Shake

2 scoops IsaLean® Shake in French Vanilla
8 oz purified water
1 scoop Isagenix FiberPro™
1 scoop IsaFruits®
1 teaspoon IsaCalcium®
1 small/medium-sized organic carrot cut into pieces

Blend and enjoy, from Edith

HIGH PROTEIN OATMEAL

Add 1 scoop protein powder to

1/3 cup oatmeal

Cook according to pkg directions.

Add raisins, craisins, ground flax seed.

PEANUT BUTTER PANCAKE

1-2 tbsp peanut butter

1/3 cup oatmeal

Egg whites, anywhere from 2-8, 1/3 of carton

Cinnamon

Mix all ingredients together, pour into greased (Pam spray) hot frying pan.

Cook just like a pancake, turn when edges firm, reduce heat until cooked through.

Barb’s Breakfast Bake

Serves 4

2 eggs

1 250g container 1% cottage cheese

1 8 oz can crushed pineapple

1 slice bread- broken up

Cinnamon-optional

Mix ingredients together and bake at 350 degrees for 30 minutes

Thanks Barb

Santa Monica Omelet

Kathy Smith's Santa Monica Special
Canola oil spray
1 cup fresh spinach leaves, packed
4-6 egg whites
1 tomato, chopped
1/4 avocado, chopped
Freshly ground pepper, to taste

Heat a non-stick fry pan over medium high heat for 2 minutes. Mist with the canola oil spray. Turn spinach in pan with tongs for just a few minutes until just wilted. Remove from pan and set aside. Whisk egg whites and pour into hot pan. Stir with a rubber spatula lifting cooked eggs to allow liquid egg to flow underneath. Continue until eggs are almost set and lightly browned on bottom. Place spinach, tomato and avocado on one half of the omelet and gently fold over. Tip onto plate.

Basic Protein Bar Recipe

Basic ingredient 1: flour.

Blend large flake oats, or another type of unprocessed grain flake, until its fine grainy flour.

Basic ingredient 2: protein powder. Your choice. Vanilla works well.

Basic ingredient 3: peanut or nut butter.

Combine these in an approximately 1:1:1 ratio

Basic process:

Step 1: Whiz the grain in the food processor until it’s a flour. Remove about one-third to half of a cup of it from the food processor and set it aside. Add in rest later as needed.

Step 2: Add protein powder and pulse in the processor for a second till the flour and powder are combined.

Step 3: Add the nut butter a little at a time, blending between additions, until the mixture has the texture of cookie dough and holds its shape when pressed together.

Step 4: Either lay out wax paper on the counter or on the cookie sheet or line pan with it.

Step 5: Dump the mix on the wax paper. You can cover it with another sheet of wax paper and roll or pat it out into the desired thickness, or you can just press it into the pan with your hands. Cover with another sheet of wax paper or saran wrap if it fits better on top of the pan.

Try using ice cube trays or foil muffin cups.

Step 6: Put into the freezer. Chill for a few hours.

Step 7: When nicely frozen, remove and cut into bars of desired size. Wrap each bar individually in wax paper. Keep the bars chilled until just before eating, if possible.

Options

In Step 1, try adding dry spices such as cinnamon and nutmeg. Here you can also add nuts or seeds such as pumpkin or sunflower seeds. Just grind them up with the flour.

In Step 3, add dried fruit, vanilla,a banana or other pureed fruit to make the texture a little moister and chewier.

To figure out the nutritional breakdown (i.e. calories, fat, protein, and carbs), total up everything you put in, and divide by the number of bars you made. Enjoy!

Make Your Own Protein Nutrition Bars

3 1/2 cups quick oats
1 1/2 cups powdered non-fat milk
4 scoops low carb chocolate or vanilla protein powder
1 cup sugar-free maple syrup - (seems like a lot to me, try 1/4 cup real stuff))
2 egg whites, beaten
1/4 cup orange juice
1 teaspoon vanilla
1/4 c. natural applesauce

Preheat over to 325 and spray a baking sheet or 9x12 baking dish with non-stick spray.

Mix oats, powdered milk, and protein powder in bowl and blend well.
In separate bowl, combine egg whites, orange juice, applesauce, and the syrup, blend well.
Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.
Spread batter onto pan and bake until edges are crisp and browned.
Cut into 10 bars and store in airtight container or freeze.

Tips: If you find you want a moister bar, use 1/2 cup of natural applesauce.

you can replace the oil in a recipe with an equal amount of applesauce, it will add the same moisture of fat but not the added calories and it won’t alter the flavour.

Nutritional Information Per Bar: Calories-157, Carbs-23g, Protein-15g, Fat-.5g, Fiber-4g

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Appetizers

Snacks

IsaAlmonds

Raw Almonds (desired amount)

Want More Energy?® in Orange

Directions:

Preheat oven to 200°F

Pour raw almonds evenly in a single layer on an ungreased cookie sheet

Roast for 55-60 minutes

Remove from oven and immediately sprinkle Want More

Energy?® in Orange lightly and evenly over hot almonds

Let cool completely on cookie sheet

Submitted by Kat

Cucumber Boat Snackers

You'll need one 6-inch cucumber. Slice in half horizontally and scoop out seeds using a teaspoon. You'll have 2 hollow boats to fill with any of the following delicious choices.

Italian Style:
1 small ball (1 ounce) water packed fresh mozzarella cheese, sliced into 4 rounds
1 small roma tomato, sliced into 4 rounds
1 teaspoon prepared basil pesto

Spread a dollop of pesto on each the cucumber boats. Lay the tomatoes and cheese inside each of the hollows.

Mediterranean Style:
4 tablespoons hummus
1 Roasted red pepper from a jar, sliced into strips

Spread 2 tablespoons into each half cucumber, and top with roasted pepper strips.

High Protein Style:
1/2 cup low fat or fat-free cottage cheese
Sprinkle with chopped chives and ground pepper, to taste (optional)

Fill each half of cucumber with cottage cheese and top chives and fresh ground pepper.

From kathysmith.com

Crab and spinach stuffed mushroom caps

Makes 6 servings

12 large stuffing mushrooms, stems removed
4 cups (1 L) baby spinach
1 tbsp (15 mL) water
1 tsp (5 mL) olive oil
2 tbsp (25 mL) diced shallot
1 clove of garlic
1 can (110 g) crab meat, drained and rinsed
½ cup (125 mL) finely diced water chestnuts, drained and rinsed
1 tbsp (15 mL) freshly grated parmesan cheese

Preheat the oven to 400º F (200º C).
Place mushroom caps, stem side down, on a baking sheet and cook for 10 minutes. Remove from the pan and place mushrooms on a paper towel to drain.
Place spinach and water in a microwave safe bowl and heat on HIGH for 2 minutes. Drain and place on a paper towel to cool. Chop and set aside.
In a large fry pan, heat oil over medium heat. Add shallots and garlic and cook for 1 minute. Add the crab meat, water chestnuts and spinach and cook until heated through. Divide the mixture into the mushroom caps and top with parmesan cheese. If made ahead: Place the mushroom caps in the fridge for up to 6 hours.
Preheat the oven to 400º F (200º C).
Place the mushroom caps on a baking sheet and cook until heated through, about 10 minutes or finish on the BBQ by placing stuffed mushroom caps on an aluminum pan and heating in the BBQ on medium heat for 10 minutes.

Nutritional information per serving (2 mushroom caps)

Calories: 4g Protein: 5 g Fat: 1 g Carbohydrate: 5 g Dietary fibre: 2 g
Developed by Nadine Day, RD. ©The Heart and Stroke Foundation.

Cucumber and Roasted Tomato Rounds
Makes: 24 pieces
12 grape tomatoes 12

1 1/2 tsp Becel Margarine with Olive Oil 7 mL

6 sprigs fresh thyme 6

1/2 English cucumber, sliced into 1/2-inch (0.5 cm) rounds 1/2

4 tbsp hummus or tzatziki (store bought or homemade) 60 mL

Preheat oven to 400° F (200° C). Slice tomatoes in half lengthwise and place in a shallow baking dish just large enough to hold them. Dab Becel over top and sprinkle with 1 tsp (5 mL) chopped fresh thyme leaves. Roast in preheated oven 2 minutes until Becel melts. Stir then continue to roast until tomatoes are barely softened, 2 to 3 minutes. Remove from oven and cool.

Place each cucumber round on a platter and dab with about 1/2 tsp (2 mL) hummus. Place tomato on top and garnish each with a small sprig of thyme.

Tip - Tomatoes can be roasted the day before and stored loosely covered in the refrigerator. Assemble just before serving as the salt in the hummus draws moisture from the cucumbers.

Nutritional Information (per serving):
9 calories, 0.5 g fat, 0.1 mg saturated fat, 1.1 g carbohydrate, 0.3 g fibre, 0.3 g protein

Sweet Potato-Feta Rounds

3 long, thin sweet potatoes, peeled (about 1½ pounds)
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 garlic clove, minced
4 ounces reduced-fat feta cheese, crumbled (¾ cup)
2 tablespoons chopped fresh chives
Freshly ground black pepper

Heat oven to 450°F. Line a baking sheet with parchment paper or foil.

Cut potatoes into 30 (¾-inch-thick) rounds. With a melon baller, carefully scoop a pocket into each potato piece, being careful not to scoop through bottoms; discard scooped-out portion.

Combine potato pieces, 1 tablespoon of the oil, and garlic in a large bowl; toss to coat. Spread potatoes out on the baking sheet, scooped-out side up, and roast until potatoes are just tender and edges are starting to brown, 18 to 20 minutes.

Meanwhile, mash feta, chives, and remaining 1 teaspoon oil together in a small bowl. Season with pepper to taste.

Remove potatoes from oven and fill each pocket with a heaping ½ teaspoon cheese mixture. Return to oven and bake until heated through, about 5 minutes. Serve warm.

Makes 10 (3-piece) servings

Nutrition at a Glance

Per serving: 80 calories, 2.5 g fat, 1 g saturated fat, 3 g protein, 11 g carbohydrate, 2 g fiber, 150 mg sodium

Make-Ahead: Cheese mixture can be prepared up to 1 day ahead; refrigerate in a covered container until ready to use. Sweet potatoes can be roasted (without cheese mixture) up to 8 hours before the party; cover and leave at room temperature. Fill with cheese mixture and warm through just before serving.

Chocolate-Dipped Strawberries

1/3 cup walnut pieces, finely chopped
2 tablespoons sesame seeds
3 ounces bittersweet chocolate
2 tablespoons fat-free half-and-half
20 large strawberries with stems (about 2 pints), rinsed and dried

Heat oven to 275°F. Spread walnuts on a baking sheet and bake until lightly browned, about 10 minutes.

While nuts are toasting, place sesame seeds in a small skillet over medium-low heat. Cook, gently shaking pan back and forth, until seeds are golden, about 5 minutes. Allow nuts and seeds to cool, then mix together in a shallow bowl.

Heat chocolate and half-and-half in a small saucepan over medium-low heat, whisking until chocolate is melted, about 3 minutes.

Line a baking pan with wax paper.

Dip strawberries into chocolate (about three-quarters of the way in), then dip one side into nut and seed mixture, coating well. Place nut side up in baking pan. Refrigerate until chocolate is set, about 15 minutes, and serve.

Makes 10 (2-piece) servings

Nutrition at a Glance

Per serving: 90 calories, 7 g fat, 2 g saturated fat, 2 g protein, 8 g carbohydrate, 2 g fiber, 0 mg sodium

Make-Ahead: Walnuts and sesame seeds can be toasted up to 3 days ahead. Strawberries can be dipped up to 8 hours ahead. Carefully cover berries and refrigerate; do not freeze

Thai Scallops with Coriander
Makes: 22 pieces
3/4 lb fresh or frozen scallops (about 22) 375 g

3 1/2 tsp Becel Margarine with Olive Oil 17 mL

1/4 tsp Thai red curry paste 1 mL

salt to taste

squeeze of lime juice

2 tbsp chopped fresh coriander 30 mL

If using frozen scallops, thaw. Pat fresh or thawed scallops dry. In a large wide non-stick frying pan, melt 1 1/2 tsp (7 mL) Becel over medium-high heat. When bubbling, add half the scallops. Cook until golden brown on one side, about 2 minutes. Turn then continue to cook until golden brown, about 2 minutes. Remove to a plate and repeat with 1 1/2 tsp (7 mL) Becel and remaining scallops. Meanwhile mix remaining 1/2 tsp (2 mL) Becel with Thai curry paste. Return scallops on plate to pan. Add Becel-Thai paste mixture to pan and stir until scallops are coated. Sprinkle with salt. Remove from heat.

Squeeze with lime juice and sprinkle with coriander.

Tip- Thai green curry paste also works well in this recipe. www.homebasics.ca

Nutritional Information (per serving):
19 calories, 0.8 g fat, 5.0 mg cholesterol, 0.4 g carbohydrate, 0.0 g fibre, 2.6 g protein

Spicy Citrus Shrimp

1 lemon
1 navel orange
3 tablespoons extra-virgin olive oil
1 garlic clove, minced
¼ teaspoon freshly ground black pepper
1/8 teaspoon red pepper flakes
30 medium shrimp, peeled and deveined
Salt

Cut the zest from the whole lemon, then peel and chop half of the fruit. Cut the zest from half of the orange, then peel and chop half of the fruit. Place lemon and orange zests and chopped fruits in a medium bowl. Add oil, garlic, black pepper, and pepper flakes; stir to combine. Add shrimp and toss to coat well. Cover and marinate for 30 minutes at room temperature or overnight in the refrigerator.

Heat a grill or grill pan over medium-high heat. Remove shrimp from marinade, allowing bits of citrus to stick. Discard marinade. Season shrimp lightly with salt; grill until shrimp is opaque and cooked through, about 3 minutes per side. Squeeze a little fresh lemon or orange juice (or a combination of both) from the remaining fruit halves over the shrimp just before serving. Serve warm or at room temperature.

Makes 10 (3-piece) servings

Nutrition at a Glance

Per serving: 60 calories, 4.5 g fat, 0.5 g saturated fat, 4 g protein, 2 g carbohydrate, 25 mg sodium

Make-Ahead: Shrimp can be marinated up to 1 day in advance and grilled up to 6 hours ahead. Refrigerate grilled shrimp until ready to use; bring to room temperature before serving.

Deviled Eggs

10 large eggs
¼ cup mayonnaise
¼ cup finely chopped roasted red peppers (from a jar)
2 tablespoons reduced-fat sour cream
2 tablespoons capers, rinsed and roughly chopped
2 tablespoons finely chopped fresh chives
2 teaspoons grainy Dijon mustard
1/8 teaspoon salt
Freshly ground black pepper
Paprika

Place eggs in a large saucepan with cold water to cover. Partially cover pan and bring water to a full boil. Reduce heat to low, cover completely, and simmer for 5 minutes. Remove from heat and let stand, covered, for 20 minutes.

Drain eggs in a colander and then run cold water over the eggs to cool. Place eggs in the refrigerator to cool completely, about 1 hour.

When cool, peel eggs and halve lengthwise. Carefully remove yolks from eggs and place in a medium bowl. Add mayonnaise, red peppers, sour cream, capers, chives, mustard, salt, and black pepper to taste; mash with a fork until well combined. Spoon 1 tablespoon of the yolk mixture into each egg white half. Sprinkle with paprika and serve.

Makes 20 egg halves

Nutrition at a Glance

Per half: 60 calories, 4.5 g fat, 1 g saturated fat, 3 g protein, 1 g carbohydrate, 110 mg sodium

Make-Ahead: Eggs can be hard-boiled up to 2 days in advance, peeled, and stored in an airtight container in the refrigerator. You can fill eggs up to 2 hours before the party; carefully cover and chill until ready to serve. Garnish with paprika just before serving.

White Bean & Roasted Garlic Dip with Pita Crisps or use celery to dip

Makes: 4-6 servings
1 can white beans, drained and rinsed well 1 can

2 tbsp Becel Oil 30 mL

1 head roasted garlic 1 head

1 tbsp freshly squeezed lemon juice 15 mL

1 tsp fresh thyme leaves, or more to taste 5 mL

salt and freshly ground black pepper, to taste

In a food processor, blend a can of drained rinsed white beans with oil, roasted garlic, lemon, fresh thyme, salt and freshly ground pepper. Serve with toasted pita points or raw veggies.

To make roasted garlic:
Cut the top off of a large head of garlic. Drizzle generously with olive oil. Sprinkle with salt and pepper. Wrap the whole head of garlic in aluminum foil and bake in the oven at 350° F (175° C) for 40 minutes or until garlic is soft enough to mash and pops out of the cloves easily when squeezed.

Smoked Trout Salad in Cherry Tomato Cups

¼ pound smoked trout (remove skin if necessary)
2 tablespoons reduced-fat sour cream
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh chives
Freshly ground black pepper
30 large cherry tomatoes (1 pint)
Chopped fresh chives for garnish (optional)

Place trout in a medium bowl and break up into small pieces with a fork. Add sour cream, lemon juice, and chives; stir to combine. Season generously with pepper.

Using a serrated knife, cut 1/8 inch off the stem end of each tomato and a tiny bit off the bottom so the tomatoes will stand. Remove the seeds using a small melon baller. Fill each hollow tomato with a generous ½ teaspoon of the trout salad. Sprinkle each with a few chives, if using, and serve.

Makes 10 (3-piece) servings

Nutrition at a Glance

Per serving: 40 calories, 2 g fat, 0.5 g saturated fat, 3 g protein, 3 g carbohydrate, 0 g fiber, 75 mg sodium

Make-Ahead: Trout salad can be made up to 1 day in advance; refrigerate in a covered container and bring to room temperature before using. Tomatoes can be hollowed out up to 1 hour before the party; cover with plastic wrap but do not refrigerate. Fill shortly before serving.

Guacamole with rice crackers

Makes 8 servings

2 ripe avocados
Juice of a lime
1/8 tsp (.5 mL) ground cumin
1 tbsp (15 mL) cilantro, finely chopped
2 tbsp (25 mL) red onion, finely chopped
1/8 tsp (.5 mL) salt
Pepper to taste
40 unsalted rice crackers

In a large bowl, mash avocado with a fork.
Add the cumin, cilantro, red onion, salt and pepper. Mix together.
Transfer to a serving dish and serve with rice crackers.

Nutritional information per serving
(2 tbsp (25 mL) of dip and 5 crackers)

Calories: 125
Protein: 2 g
Fat: 8 g Saturated fat: 1 g
Carbohydrate: 13 g Dietary fibre: 3 g
Sodium: 49 mg Potassium: 356 mg

Developed by Nadine Day, RD. The Heart and Stroke Foundation.

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Main Dishes

Mexican supper salad

Makes 4 servings

This salad is great for dinner and the leftovers are perfect for lunch. Just add the salad to a whole-grain wrap and you have a quick and easy meal.

Ingredients

6 cups (1.5 L) romaine lettuce, shredded
2 cups (500 mL) diced, cooked chicken breast
½ cup (125 mL) cherry tomatoes cut in half
½ cup (125 mL) diced red pepper
½ cup (125 mL) diced green onion
1 cup (250 mL) no-added salt canned kidney beans, drained and rinsed
1 tbsp (15 mL) fresh cilantro, finely chopped (optional)
2 tsp (10 mL) chilli powder
1 tsp (5 mL) cumin
¼ cup (50 mL) salsa
¼ cup (50 mL) shredded light cheddar cheese
4 tbsp (60 mL) fat free sour cream

Directions

Divide shredded lettuce among four plates.
In a large bowl, combine the rest of the ingredients except the sour cream. Divide the mixture evenly among the four plates. Top each salad with 1 tbsp (15 mL) of sour cream and serve.

Nutritional information per serving - 2 1/2 cups (625 mL)

Calories: 247 Protein: 32 g Fat: 4 g Saturated fat: 2 g
Carbohydrate: 19 g Dietary fibre: 7 g
Sodium: 335 mg Potassium: 927 mg

Developed by Nadine Day. ©The Heart and Stroke Foundation.

Asian Chicken Almond Salad

Makes 4 Servings

Ingredients:

4 chicken breast halves
salt and black pepper
1 1/2 tablespoon oil, vegetable
12 cup(s) lettuce, mixed greens
1/2 cup(s) nuts, almonds, slivers
1/2 cup(s) plum sauce
1/3 cup(s) water
2 tablespoon vinegar, rice
2 teaspoon lemon juice
1 teaspoon oil, oriental sesame
1 teaspoon garlic
1/2 teaspoon pepper, red flakes
1 tablespoon cilantro

Instructions:

Season chicken breasts with salt and pepper. In large nonstick skillet, heat oil over medium-high heat. Add chicken breasts; cover and cook 5 minutes. Turn chicken, cover and cook 5 minutes longer. Uncover and continue to cook just until juices run clear when chicken is pierced with knife point; set aside.

In large bowl, toss greens with ¾ cup of the Plum Sauce Dressing; divide among four plates. Cut each chicken breast into ½ inch slices and fan out on greens. Drizzle each chicken serving with 1 tablespoon dressing. Sprinkle each serving with 2 tablespoons of almonds.

Plum Sauce Dressing:

In bowl, whisk ½ cup prepared plum sauce; 1/3 cup water; 2 tablespoons rice vinegar; 2 teaspoons fresh lemon juice; 1 teaspoon Oriental sesame oil; 1 teaspoon minced garlic; ¼ to ½ teaspoon red pepper flakes and 1 tablespoon chopped cilantro. Makes about 1 cup

Per Serving: Calories: 431 , Saturated Fat: 3 g , Total Fat: 19 g , Carbs: 34 g , Dietary Fiber: 6 g , Protein: 33 g , Cholesterol: 73 mg , Sodium: 121 mg

Curried Lentil Salad

1 Serving

Ingredients:

1/2 cup(s) yogurt, low-fat plain
1 teaspoon curry powder
3/4 cup(s) lentils
1/2 cup(s) pepper(s), red, bell
1 cup(s) tomatoes
1 cup(s) spinach
1 tablespoon nuts, walnuts, chopped

Instructions:

To prepare the dressing, mix together yogurt and curry powder.

In a large bowl, combine lentils, pepper, tomatoes, spinach and walnuts. Add yogurt dressing and mix until thoroughly combined.

Eat immediately or chill for 1 - 2 hours.

Per Serving: Calories: 348 , Saturated Fat: 1 g , Total Fat: 8 g , Carbs: 48 g , Dietary Fibre: 18 g , Protein: 26 g , Cholesterol: 7 mg , Sodium: 125 mg

Dr. Becky’s Ginger-Curry Soup

4 scoops IsaLean® Soup in Classic Creamy Chicken
16 oz purified water, cold
1 teaspoon spicy yellow curry powder
Pinch of organic ginger (fresh or powdered)
1 cup organic brown rice, already cooked
1 medium organic yellow potato, cooked and diced
Leafy green vegetables of your choice, chopped into medium-sized pieces

Directions:

Blend the first four ingredients well
Cook over low heat (do not boil or the enzymes could be compromised). Cooks quickly so watch closely.
Add rice, potatoes and veggies

Quinoa and lentil pilaf

Makes 4 servings

Canadas Food Guide recommends that you make half of your grain servings whole grain. The Incas, who first cultivated quinoa in the Andes, called quinoa (pronounced keenwa) the mother of all grains. The Guide also suggests that you eat legumes such as lentils often.

This dish is great for vegeatarians.

Ingredients

1 tbsp (15 mL) olive oil
cup (125 mL) onion, diced
1 cup (250 mL) celery, diced
1 tsp (5 mL) curry powder, optional
tsp (2 mL) ground cumin
cup (125 mL) canned lentils, rinsed
cup (125 mL) quinoa
cup (125 mL) water
cup (125 mL) sodium-reduced vegetable stock
1 tbsp (15 mL) lemon zest
1 tbsp (15 mL) lemon juice
cup (50 mL) red pepper, finely diced
pepper to taste

Directions

In a medium sauce pan, heat oil over medium heat. Add onions, celery and curry powder and cook 10 minutes or until vegetables are tender.
Using a strainer, rinse quinoa under cold water and drain well. Add cumin, quinoa and lentils to the vegetables and stir for 1 minute.
Add water, stock, lemon rind and lemon juice and bring to a boil.
Cover and reduce heat to low and simmer for 15 to 20 minutes. Or until liquid is absorbed. Stir in red pepper.
Season with pepper and serve.

Nutritional information per serving (1/2 cup/125 mL)

Calories: 237
Protein: 9 g
Fat: 6 g
Saturated fat: 1 g
Dietary cholesterol: 0 mg
Carbohydrate: 38 g
Dietary fibre: 5 g
Sodium: 139 mg
Potassium: 563 mg
Developed by Nadine Day, RD. The Heart and Stroke Foundation.

Cinnamon-Scented Grilled Chicken Breasts

4 servings

Ingredients
2-1/2 to 3 tbsp/40 to 45 mL fresh lemon juice
1/2 tsp/2.5 mL Garlic Flakes
1/2 tsp/2.5 mL Curry Powder
1/4 tsp/1.2 mL Cinnamon 170 g
1/8 tsp/0.6 mL Black Pepper 170 g,Sea Salt to taste
4 skinless, boneless chicken breast halves

Directions
Combine lemon juice with all ingredients except chicken; mix well. Add chicken and turn to coat all sides. Allow to marinate at room temperature for 15 minutes. Grill or broil chicken 5 minutes per side, or until cooked through. Great on the barbeque.

Recent studies have shown that just 1/4 tsp of cinnamon every day may help to lower blood sugar, fats and cholesterol by up to 30 percent! Researchers suggest it may also stave off the onset of type 2 diabetes in those at risk. Keeping blood sugar stable prevents sugar cravings.

Nutritional Information per Serving

Calories 130 Protein 27 g Fat 2 g

Carbohydrates 2 g Sodium 80 mg

Holly Boivin, Watkins Representative, www.spicingitup.blogspot.com

Thanks Holly

Beef Teriyaki Stir Fry

Makes 4 servings

Ingredients:

1 lb (500 g) boneless beef sirloin grilling steak*, cut into strips

3/4 cup (150 mL) Ready to Use Beef Broth (25% less salt)
3/4 cup water (150ml)
2 tbsp (30 mL) cornstarch
1 tbsp (15 mL) Soya sauce
1 tbsp (15 mL) packed brown sugar
1/4 tsp (1 mL) garlic powder
3 cups (750 mL) fresh or frozen cut-up vegetables
4 cups (1 L) hot cooked rice

*or use inside round steak and increase simmer time

Directions:

Heat large, non-stick skillet, lightly coated with vegetable oil cooking spray over medium-high heat. Cook beef 10 minutes or until browned. Set beef aside.
Stir in mixture of broth, cornstarch, Soya sauce, brown sugar and garlic powder. Heat to a boil, stirring often. Return beef to skillet. Reduce heat; simmer 5 minutes. Stir in vegetables.
Simmer covered, until beef and vegetables are cooked through - about 5 minutes, stirring occasionally. Serve over rice.

Nutritional information per serving

Calories: 479
Protein: 32 g
Fat: 6 g Saturated Fat: 2 g
Carbohydrate: 72 g Dietary Fibre: 3 g
Sodium: 337 mg Potassium: 360 mg

Recipe provided courtesy of the Campbell Company of Canada.

Beef and Black Bean Chili Makes 9 servings

This is a snap to pull together with simple pantry ingredients. Use it to fill tortillas and bake as a casserole (see Chili Enchiladas below) or just serve from the pot with wedges of baked tortilla. For a fiery version, add a teaspoon chopped canned chipotle peppers. Preparation: 5 minutes Cooking: 40 minutes

Ingredients

1 lb (500 g) Extra Lean or Lean Ground Beef
1 large onion, diced
1 large sweet pepper, diced
2 to 3 tbsp (25 to 45 mL) chilli powder
1 tsp (5 mL) ground cumin
1 can (28 oz/796 mL) diced tomatoes
1 can (14 oz/398 mL) tomato sauce
1 can (19 oz/ 540 mL) black beans, drained and rinsed
1-1/2 cups (375 mL) frozen corn kernels

Directions

Cook beef, onion, sweet pepper, chilli powder and cumin in large saucepan or Dutch oven over medium heat until meat is thoroughly cooked and any liquid has evaporated.
Stir in tomatoes, tomato sauce, beans and corn.
Cook over medium-high heat until boiling. Reduce heat to medium; simmer, covered, for 30 minutes, stirring occasionally.

Nutritional information per serving:

Calories: 192 Protein: 16 g Fat: 5 g
Carbohydrate: 24 g Fibre: 6 g Sodium: 573 mg
Chilli Enchiladas: Spread 2 cups (500 mL) chilli in13 x 9-inch (3 L) baking dish; set aside. Spoon 1/2 cup (125 mL) chilli onto centre of each of 8 small flour tortillas. Roll up; place seam side down in baking dish. Spoon remaining chilli over enchiladas. Sprinkle with 1 cup (or less) shredded Cheddar cheese. Bake in 350F (180C) oven for 30 minutes. Makes 8 enchiladas.

Recipe provided courtesy of Beef Information Centre

Penne, Tomato and Chicken Pronto
This dish can be prepared with a wide variety of pasta from penne and fusilli to bow shapes or more traditional macaroni. Try Spelt or Kamut pasta instead of wheat.
Preparation Time: 15 minutes Cooking Time: 10 minutes Serves 4
2 cups (500 mL) penne pasta
3 tbsp (45 mL) olive oil
1 lb (500 g) boneless chicken breasts,
cut into narrow strips
2 cloves Ontario Garlic, minced
1/2 cup (125 mL) sherry, white wine or chicken broth
1/2 tsp (2 mL) dried thyme
1/2 tsp (2 mL) dried oregano
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 medium Ontario Greenhouse Tomatoes, coarsely chopped
4 Ontario Green Onions, sliced
8 pitted black olives, sliced
1/4 cup (50 mL) grated Parmesan cheese
Cook pasta according to package directions. Meanwhile, heat oil in large frying pan. Sauté chicken with garlic until lightly browned. Add sherry, thyme, oregano, salt and pepper; simmer 3 to 4 minutes. Stir in tomatoes, onions and olives; simmer about 2 minutes. Drain pasta; add chicken mixture and Parmesan cheese and toss well to combine.
Nutritional Information:
1 Serving:
Calories:404 Protein: 31 grams Fat: 16 grams Carbohydrates: 34 grams

Roasted Pork Tenderloin with Autumn Vegetables and Fruit

Makes 4 servings (plus extra to makeAutumn supper salad)

Cooking once and eating twice does not have to mean leftovers. Roasting an extra pork tenderloin and extra fruit make a great supper salad the second night. The pork also makes great sandwich filler for lunch.

Ingredients

2 cups (500 mL) carrots, 1 inch chunks
2 cups (500 mL) parsnip, 1 inch chunks
2 cups (500 mL) mini red potatoes, cut in half
3 pears, peeled and cut in 8 slices each
3 apples, peeled and cut in 8 slices each
2 tbsp (25 mL) olive oil
1 tbsp (15 mL) fresh rosemary, finely diced (or tbsp (7 mL) dried rosemary

3 pork tenderloin* 12 oz (375g) each

2 tbsp (25 mL) olive oil
3 tbsp (45 mL) grainy mustard - 2 tsp (10 mL) dried thyme

Directions

Preheat oven to 350 F (180 C).
Place the cut carrot, parsnip and potatoes in a large microwavable bowl. Add about cup of water and microwave on high for 8 minutes. Remove from the microwave and drain water. Add cut fruit, olive oil and rosemary. Toss to coat.
Mix together olive oil, mustard and dried thyme for the pork. Rub onto the pork tenderloin and place pork into a glass baking dish. Bake for 30 minutes or until a meat thermometer reads 160 F (71 C).
At the same time, place vegetables and fruit on a baking sheet covered in parchment paper or lightly greased. Bake for 30 minutes or until vegetables are tender. Turn the vegetables and fruit over two times during cooking to prevent sticking.
Before serving reserve about 1 cup (250 mL) of the roasted fruit, and 1 pork tenderloin for the Autumn supper salad recipe. The fruit and pork can be packaged separately and frozen to be used at a later time.
Slice the rest of the pork and serve with the roasted vegetables and fruit.

* If you do not want to make the leftover recipe -Autumn supper saladthen only use 2 tenderloins.

Nutritional information per serving-1/3 of a pork tenderloin and 1 1/3 cups of vegetables and fruit.

Calories: 405 Protein: 30 g
Fat: 15 g Saturated fat: 3 g
Carbohydrate: 39 g Dietary fibre: 7 g Sodium: 162 mg Potassium: 950 mg

Developed by Nadine Day, RD. The Heart and Stroke Foundation.

Autumn Supper Salad

Serves 4

Use the leftovers from the Roasted pork tenderloin with autumn vegetables and fruit recipe to create this simple and quick healthy meal.
Dressing

1 cup (250 mL) roasted pears and apples* (use leftovers from Roasted pork tenderloin recipe or see below for directions)
2 tbsp (30 mL) cider vinegar
1 tbsp (15 mL) olive oil

Salad

1 pork tenderloin** cooked, cooled and cut into 12 slices (use leftovers from Roasted pork tenderloin recipe or see below for directions)
4 cups (1 L) red leaf lettuce, washed, dried and torn into bite size pieces
2 cups (500mL) baby spinach, washed and dried
red onion, thinly sliced
1 red apple, thinly sliced

Directions

To make the dressing place all dressing ingredients into a food processor and puree or mash thoroughly with a fork. Set aside.
Place lettuce and spinach in a large bowl. Add dressing and toss.
Divide the salad between 4 plates and top each plate with apple slices, red onion and 3 slices of pork. Serve.

* To roast pears and apples peel and cut fruit into large chunks. Place on baking sheet lined with parchment paper and cook at 350 F (180 C) for 30 minutes. Cool.

** Mix together 1 tsp (5 mL) olive oil, 1 tbsp (15 mL) grainy mustard and 1 tsp (5 mL) dried thyme. Rub onto the pork tenderloin and place pork into a glass baking dish. Bake for 30 minutes or until a meat thermometer reads 160 F (71 C). Cool.

Nutritional information per serving 2 cups (500 mL) of salad

Calories: 259 Protein: 23 g
Fat: 11 g Saturated fat: 2 g
Carbohydrate: 19 g Dietary fibre: 4 g
Sodium: 125 mg Potassium: 752 mg

Developed by Nadine Day, RD. The Heart and Stroke Foundation.

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Side Dishes

Market-fresh Gazpacho Makes 6 servings

Gazpacho is a refreshing chilled soup, full of vegetables, perfect for hot summer evenings.

6 cups (1.5 L) ripe tomatoes, chopped
1 cup (250 mL) green pepper, chopped
1 cup (250 mL) red pepper, chopped
1 cup (250 mL) English cucumber, chopped
cup (50 mL) red onion, chopped
1 tbsp (15 mL) olive oil
2 tsp (10 mL) garlic
2 tsp (10 mL) red wine vinegar
1 tsp (5 mL) fresh ground pepper
tsp (2 mL) salt
cup (50 mL) fresh parsley, chopped
2 tbsp (30 mL) fresh basil, chopped

Garnish with Croutons (optional)

In a large bowl, combine all soup ingredients.
Puree in batches in a food processor.
Chill at least two hours and up to 1 day. Garnish with three croutons (if using) and serve.

Nutritional information per serving
1 cup (375 mL)

Calories: 116
Protein: 4 g
Fat: 3 g Saturated fat: 0 g Dietary cholesterol: 0 mg
Carbohydrate: 22 g Dietary fibre: 5 g
Sodium: 216 mg Potassium: 799 mg

Developed by Nadine Day, RD. The Heart and Stroke Foundation.

Broccoli and shredded carrot salad

Makes 6 servings

This salad is great for a summer potluck and a crowd-pleasing way to serve up vegetables.

4 cups (1 L) chopped broccoli florets
1 cup (250 mL) diced celery
½ cup (125 mL) shredded carrot
¼ cup (50 mL) diced red onion

2 tbsp (25 mL) olive oil
3 tbsp (45 mL) rice vinegar
1 tsp (5 mL) sugar
½ tsp (2 mL) black pepper

2 tbsp (25 mL) toasted slivered almonds
½ cup (125 mL) crushed ramen noodles, uncooked (about ½ pkg) (not so healthy, but worth it if it gets them to eat the salad, leave off if high blood pressure is a concern)

In a large bowl, combine the broccoli, celery, carrot and onion.
In a small bowl combine the dressing ingredients. Toss with the broccoli mixture. Make ahead: Salad can be made 1 day in advance. Add toppings right before serving.
Right before serving add the toppings and toss.

Nutritional information per serving (1 cup (250 mL)

Calories: 119
Protein: 3 g
Total fat: 7 g
Saturated fat: 1 g
Dietary cholesterol: 0 mg
Carbohydrate: 12 g
Dietary fibre: 3 g
Sodium: 124 mg
Potassium: 303 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation.

Artichoke Hearts Salad

Ingredients:
1 1/3 cup artichoke hearts
2 oz. roasted red peppers
2 Tbsp. salad dressing, low-fat or nonfat

Directions:
Dice red peppers and toss with artichokes and dressing. Serve.

Broccoli Curry Salad

Makes: 12 servings
4 cups fresh broccoli, trimmed and coarsely chopped 1 L

1/3 cup Reduced Fat Mayonnaise 75 mL

1 medium red bell pepper, chopped 1

½ cup golden raisins 125 mL

2 tsp fresh lemon juice 10 mL

1 tsp curry powder 5 mL

¼ cup sliced almonds, toasted 50 mL

Cook broccoli in lightly salted boiling water for 2 minutes; drain. Place broccoli in a bowl of ice water to stop further cooking; drain well, and pat with a paper towel.

In large bowl, combine all ingredients except almonds. Chill until ready to serve. To serve, stir in almonds and season if desired with salt and freshly ground black pepper to taste.

Nutritional Information (per serving):
88 calories, 1.5 g protein, 6 g fat, 1.6 g polyunsaturates, 3.3 g monounsaturates, 0.6 g saturates, 2 mg cholesterol, 8.4 g carbohydrate, 1.5 g fibre, 85 mg sodium, 173 mg potassium

Mixed bean and spinach salad with fresh herb dressing

Makes 6 servings

Beans are a great idea for a supper side dish or for a quick lunch. Can keep in the fridge for up to two days.

Ingredients

1 can 19oz (540 mL) mixed beans, drained and rinsed
1 cup (250 mL) grape tomatoes
1 cup (250 mL) red pepper, diced
1 cup (250 mL) baby spinach, washed and dried
cup (125 mL) red onion, finely sliced
cup (125 mL) light feta cheese, crumbled

Dressing

1 tsp (5mL) fresh herb mix
1 tbsp (15 mL) olive oil
2 tbsp (25 mL) balsamic vinegar
pepper

Directions

Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl.
Combine dressing ingredients in a separate bowl. Toss into salad. Serve.

Nutritional information per serving (3/4 cup/175 mL)

Calories: 142
Protein: 8 g
Fat: 5 g Saturated fat: 2 g
Carbohydrate: 19 g Dietary fibre: 5 g
Sodium: 333 mg Potassium: 381 mg

Developed by Nadine Day. The Heart and Stroke Foundation.

Rainbow summer salad Makes 6 servings

This salad will keep for up to 2 days, refrigerated. Add some grilled chicken for an easy lunch.

2 cups (500 mL) broccoli, chopped
1 cup (250 mL) green pepper, diced
1 cup (250 mL) orange pepper, diced
1 cup (250 mL) mango, diced
1 cup (250 mL) celery, diced
1 cup (250 mL) carrots, diced
cup (125 mL) cucumber, diced
Optional: a handful of unsalted pumpkin seeds

Dressing

cup (125 mL) mango chutney
3 tbsp (45 mL) olive oil
1 tsp (5 mL) poppy seeds
2 tbsp (30 mL) onion, finely diced
pepper to taste

Directions

In a large bowl, combine all salad ingredients.
In a small bowl, whisk together the dressing ingredients.
Toss the dressing with the salad and serve.

Nutritional information per serving (1 cup/375 mL)

Calories: 193, Protein: 3 g , Fat: 7 g Saturated fat: 1 g, Carbohydrate: 31 g Dietary fibre: 4 g

Developed by Nadine Day, RD. The Heart and Stroke Foundation.

SPAGHETTI SQUASH

Split spaghetti squash in half lengthwise, scoop out seeds.

Place in preheated 375 degree oven, cut side up.

Cook for 30-45 minutes or until tender. Do not undercook.

Remove squash from oven, using a fork, drag squash from shell.

The long strings resemble spaghetti.

Tastes great with butter, parmesan, garlic or tomato sauce.

Barbecued Vegetables

Ingredients:

1 zucchini
1/2 onion(s)
1/2 ear(s) corn
1/2 tablespoon oil, olive
1/4 tablespoon garlic salt

Instructions: 1. Heat grill. 2. Place vegetables in a large plastic bag and pour in olive oil. Toss to coat. Sprinkle in garlic salt and again, toss to coat. 3. Remove vegetables from bag. Grill vegetables, turning occasionally until slightly tender and browning.

Marinated Grilled Peppers

Red, yellow, orange, green peppers

Mushrooms-any kind

Asparagus

Marinate 30 minutes in 1/4 cup olive oil, 1/2 cup balsamic vinegar in plastic baggie.

Grill in bbq basket or on foil pan.

Try adding a little goat cheese to serving bowl, makes a creamy dressing.

Grilled corn on the cob with basil, chili and lime

6 corn on the cob

2 tsp (10 mL) finely chopped basil
1 tbsp (15 mL) olive oil
2 tsp (10 mL) fresh lime juice
1/8 tsp (.5 mL) salt
tsp (1 mL) pepper
tsp (1 mL) chili powder

Remove a few outer husks from the corn cob. Gently pull back the remaining husks and remove the silk. Recover the corn with the husk and soak for 15 minutes.
Preheat the BBQ to medium heat and place corn on the grill. Cook for about 25 minutes turning every 5 minutes. The husks will get charred but that is okay.
Meanwhile, mix all the topping ingredients in a small bowl.
When the corn is done, peel back the husk and brush on the topping and serve.

Nutritional information per serving (1 cob of corn)

Calories: 104, Protein: 3 g, Fat: 3 g, Carbohydrate: 20 g, Dietary fibre: 3 g

Developed by Nadine Day, RD. The Heart and Stroke Foundation.

Balsamic Tomatoes & Cucumbers really a mini lunch

1 Serving

Ingredients:

1 tablespoon vinegar, balsamic
1 tomatoes
1/4 cucumber(s)
1/4 cup(s) cottage cheese, non fat

Instructions: Drizzle balsamic vinegar over tomato and cucumber slices and toss. Top with cottage cheese before serving.

Calories: 94 , Saturated Fat: 0 g , Total Fat: 1 g , Carbs: 11 g , Dietary Fiber: 2 g ,

Protein: 11 g , Cholesterol: 4 mg , Sodium: 20 mg

Spaghetti Squash with Parsley and Garlic

Makes 8 servings

The spaghetti-like strands of this unusual squash are very good tossed with garlic and parsley. Be sure to cut the squash lengthwise, or else you will cu the strands in half.

1 tbsp (15 mL) olive oil or butter
3 cloves garlic, minced
1 spaghetti squash (4 lb/2 kg)
1 cup (250 mL) coarsely chopped fresh parsley or grated zucchini
cup (50 mL) low-fat plain yogurt or light sour cream (optional)
Salt and freshly ground pepper

In small skillet, heat oil over medium-low heat; add garlic and cook until tender, about 1 minute. (Or cook garlic and oil in microwave for 30 seconds.)

To boil: Pierce spaghetti squash in 10 to 15 places with a fork. In large pot of boiling water, cook whole spaghetti squash until tender when pierced with skewer, about 30 minutes (some varieties of spaghetti squash may take longer). Drain squash.

Microwave method: Pierce spaghetti squash in 10 to 15 places with a fork; place in microwave-safe dish and microwave at high (100%) power for 5 to 7 minutes per lb or until tender when pierced with a fork. Turn over halfway through cooking. Let stand 5 minutes.

To steam: Cut squash in half lengthwise; scoop out seeds. Steam 15 to 20 minutes or until tender.

To bake: Cut lengthwise, remove seeds and pierce skin with fork. Place cut side down in baking dish and bake at 350&61616;F/180&61616;C for 45 minutes. Turn and bake another 10 to 15 minutes or until skin is tender.

Cut cooked squash in half lengthwise. Scoop out seeds. Run tines of fork lengthwise over squash to loosen spaghetti-like strands; scoop out strands into baking dish or serving bowl. Add garlic mixture, parsley, yogurt (if using), salt, and pepper to taste; toss to mix.

Nutritional information per serving

Calories: 66
Protein: 1 g
Fat: 2 g
Saturated fat: less than .05 g
Carbohydrate: 12 g
Dietary fibre: 2 g
Dietary Cholesterol: 0 mg
Sodium: 35 mg
Potassium: 248 mg

Recipe from the New Lighthearted Cookbook by Anne Lindsay with the Heart and Stroke Foundation of Canada, published by Key Porter Books (2005,2003) and supported by an educational grant from Becel.

Garlic-Roasted Vegetables

Makes 8 Servings:

Ingredients:

1 garlic, whole bulb
3 medium potato(es)
4 small onion(s)
6 tomato(es), plum
2 medium zucchini
2 tablespoon oil, olive
1 teaspoon Italian seasoning, dried
1/2 teaspoon pepper, cracked black
1/4 cup(s) cheese, grated Parmesan

Instructions: Cut off top of garlic bulb, cutting through tip of each clove; wrap bulb in foil. Combine remaining ingredients except cheese in large bowl; toss. Place garlic, potatoes and onions in jelly roll pan. Roast in oven for 30 minutes. Add tomatoes and zucchini to pan; roast 15 minutes or until vegetables are tender. Squeeze garlic pulp over vegetables; mix. Sprinkle with cheese and salt.

Per Serving: Calories: 87 , Total Fat: 4 g , Carbs: 10 g , Dietary Fiber: 2.7 g , Protein: 3 g , Cholesterol: 2 mg , Sodium: 54 mg

SWEET POTATO FRIES

Serves 4

Ingredients

Vegetable oil cooking spray
2 to 3 large sweet potatoes, peeled, if desired (about 2 pounds/ 1 Kg)
2 tbsp (25 ml) vegetable oil
Salt, to taste

Directions

Preheat the oven to 450F/230C. Generously coat a large baking sheet with vegetable oil spray.
Cut a slice off the long side of the sweet potato and place on a cutting board cut side down. The sweet potato should sit evenly. Cut lengthwise into 1/4"/0.5-cm slices. Place two or three slices on top of each other and cut into matchsticks. Repeat with remaining sweet potatoes.
Place matchsticks into a large bowl and toss with vegetable oil; toss until well-coated. Place potatoes on prepared baking sheet in a single layer, lined up in rows for easier turning over; do not overcrowd. If a second pan is necessary, be sure to rotate the pans in the oven for even browning.
Bake for 25 to 30 minutes or until the fries are crispy, turning at 10 to 12 minute intervals.

Nutritional information per serving

Calories: 204
Protein: 2 g
Fat: 7 g
Saturated fat: 1 g
Dietary cholesterol: 0 mg
Carbohydrate: 33 g
Dietary fibre: 4 g
Sodium: 99 mg
Potassium: 480 mg

Reprinted From The Enlightened Eaters Whole Foods Guide by Rosie Schwartz

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RAW FOODS

from sproutinglife.ca

Thanks Mirelle

KEY LIME PIE

Crust

1 cup of any nut ( almond, Brazil, macadamia etc)
1 cup of shredded coconut
3 TB of Agave or honey
¼ tsp of celtic sea salt

Mix well and press into a pie plate or into spring tart molds

Filling

2 avocados
¼ cup of Agave or honey
½ cup of fresh lime juice
3 TB of virgin coconut oil softened
1 TB of lime zest
Pinch of salt

Blend well until smooth

Pour into crust. Chill

CHOCOLATE PUDDING

1-2 avocados
2/3 cup dates
1/3 cup raw cacao powder
1/2 tsp of cinnamon
2 tsp of vanilla
¼ cup water

First add dates and water and blend until a smooth paste is achieved. Then add the avocados and blend till smooth. Add the rest of the ingredients and blend until combined. Taste, and add some honey or agave if necessary.

Top with nuts, fruits, or a cashew cream.

SUN BURGERS/LENTIL BURGERS

1 cup of sunflower seeds sprouted and ground /sprouted lentils
1 cup of shredded carrot
½ cup of finely minced celery
6 TB of minced onion
2TB of minced parsley
3 TB of ground flax seeds
2 TB of minced red pepper
2 tsp liquid aminos (or Braggs or salt)
6 TB of water

Mix all ingredients in a bowl (by hand) and make burger shapes. Dehydrate for 6-12 hours or eats as is. Dehydrate at 1o5 degrees.

SUNFLOWER SEED CHEESE (for pizza or burgers)

-1/3 cup lemon juice

-1/8 cup of Braggs

- 1/8 cup water

-4 garlic cloves

- 3 cups of raw sprouted sunflower seeds (grounded)

Blend all ingredients until cheese consistency

Pizza Crust and pizza

2 cups of sprouted buckwheat groats
1 cup of sprouted flax
1 /2 teaspoon of thyme
½ tsp. of rosemary
½ tsp of salt
2 Tb of olive oil

Mix all in food processor until dough consistency. Spread on teflex sheet in a circle with spatula, mark the triangles with the spatula and place in dehydrator at 105 for 8 hours (overnight for example). Then turn crust and remove teflex sheet. Dehydrate for another 6 hours. For the pizza cheese use the pizza receipe given already. For veggies marinate all kids of veggies in water and braggs overnight (examples of veggies/fruits would be sweet peppers, onions, celery, tomatoes, pineapple)

Two-three hours before eating your pizza place marinated veggies in dehydrator. Half an hour before eating pizza, assemble pizza by spreading the cheese and putting toppings on top. Then keep pizza in dehydrator for an half an hour. Serve “warm”(this last idea is optional)

NUT /SEED MILK

2 cups of sprouted (soaked overnight) nuts/ seeds
6 cups of water
Blend together
Put milk in milk bag, milk the milk out of nuts
Dehydrate and store or compost the pulp

CORN CHOWDER

4 cups corn kernels
2 cups almond milk
1 avocado
1 tsp ground cumin
2 tsp finely minced onion
½ tsp of sea salt
Blend all ingredients and serve.
Add parsley and minced orange pepper for garnish

Tahini Sauce

Mix equal parts of organic extra virgin olive oil, raw tahini , lemon juice and mix well. Add garlic and a little bit of salt, Braggs if desired. That’s it!

NORI CELERY DRESSING

One raw Nori Sheet\
Two celery sticks
One lemon juiced
6 garlic cloves
Cayenne to taste
Cumin to taste
Two squirts of Braggs
½ cup of oil
¼ cup of water

Blend all above ingredients

CUCUMBER SANDWICHES

1 cucumber
1 avocado
1 lemon
dulse
slice the cucumber into rounds, layer with a slice of avocado and dulse, squeeze lemon juice on top

RAW WRAPS/NORI WRAPS

Use leaves of lettuce, cabbage, collard , nori sheets and add burger meat, sprouts, red pepper, sea veggies, and any dip or sauce to wraps.

SPROUT SALAD

Mix a big variety of sprouts and add sea veggies, other veggies, nuts/seeds, olives and a great salad dressing and enjoy. Eat two of this salads a day.

BUCKWHEAT GROATS CEREAL

Cereal

-Sprouted buckwheat groats l fresh or dehydrated (dehydrate for 12-24 hours at 105)

-a bit of cinnamon (optional)

Cereal Milk

-Buckwheat milk ( Blend 1 cup of sprouted buckwheat in 3 cups of water, strain and add a bit of stevia or other sweetener and a bit of vanilla if desired

*Buckwheat is high in rutin

Rutin strengthens capillaries and helps prevent varicose veins, internal bleeding and strokes

COCONUT-CAROB-CACAO-ORANGE HAYSTACKS

-1/2 cup of raw carob

-1/4 cup of raw cacao

2 tsp of orange zest

3 cups of coconut shredded

¼ cup Agave/honey
1 tsp of cinnamon
1 TB water
¼ cup of dehydrated sprouted almond meal (optional), In this case add water as necessary

Combine carob, cacao and coconut and mix by hand, add Agave/honey and coconut oil (softened) and mix well. Scoop with small ice cream scooper.

Store in air tight container in fridge or dehydrate for 12 hours.

Strawberry Smoothie

300 gr. Strawberries (frozen or fresh)
6 cups of nut/seed milk
1 Tb vanilla
1 Tb bee pollen
1 Tb chia seeds
1 Tb hemp protein
Blend together and chill

CINNAMON DATE BREAD

2 cups of ground flax seeds
1 cup of soaked nuts ( your choice)
1 cup of apple
½ cup of coconut water or plain water
¼ cup of dates
2 tsp cinnamon
½ tsp celtic sea salt

Grind flax in coffee grinder or blender ( not too fine). Process nuts in food processor with the “s” blade until meal like. Combine all ingredients in a mixing bowl, add remaining ingredients and mix well. Form into two loaves about 4”*8”*1” and dehydrate at 105 for 8-10 hours. The bread should be dry and crisp on the outside and firm on the

GREEN SPINACH SOUP (serves 6)

3 small avocados
2 Red peppers
½ bunch of cilantro
½ bunch of organic spinach
2 small lemons with no seeds
3 cups of water
1 small jalapeno
½ tsp celtic sea salt or Braggs

Blend all ingredients in blender. Once soup is served add sea vegetables as garnish.

Brownies

1 ½ C walnuts (or other nuts)
1/3 C raw cacao
1/3 C raw almond butter
¼ C coconut oil
3-4 Tbs carob powder
1 ½ C dried coconut, shredded
¼ - ½ tsp green stevia
½ - 1 tsp vanilla
2 Tbs water
Dash of salt
Add all ingredients, except coconut into food processor. Process until dough-like consistency is achieved. Should be thick+sticky. In a bowl, mix brownie dough+coconut well. Press brownies into a square glass container. Slice into big squares and freeze or refrigerate

HALVA BALLS

½ C almonds (can use almond pulp from milk)
½ C raw tahini
3 Tbs agave, or stevia
1 tsp vanilla
1 Tbs + 1 tsp carob powder
In a food processor, process all ingredients except carob until smooth. Place half the mixture into a bowl, set aside. Add carob to the remainder and process. Press the plain mixture onto a plate or pan until it is ¼” thick. Pat the carob mixture in your hands until it is ¼” thick and place into the plain mixture. Press two mixtures together to make a ½” thick, two coloured slabs of halvah. Chill in fridge for 1 hour or more, then cut into bite-sized pieces and roll into little balls.

Carrot Almond Dill Plate

3 ½ C Almonds, Soaked in Water
1 ½ C Celery, Roughly Chopped
2 C Carrots, Roughly Chopped
2 Cloves Garlic
Braggs Aminos, Dulse, or Kelp
Granules, To Taste, Optional: 1 C Fresh Dill, Rough Chopped
1. In a bowl, combine the almonds, celery, carrot, garlic, and flavor enhancer. Process this mixture through an appropriate juicer using the blank (homogenizing) attachment. For a more coarse pate, this step can be done in a food processor. Stir in the dill by hand. Season to taste.
Note: This mixture can be dehydrated and makes an excellent cracker.

Red Pepper Corn Salsa

2 Ea Red Bell Peppers, Diced Small
½ Ea Red Onion, Diced Small
½ - 1 C Fresh Cilantro, Chopped
1 C Fresh Corn
1 T Fresh Lemon Juice
Braggs Aminos, Dulse, or Kelp to taste
1. In a bowl, combine all ingredients
2. Season to taste

Red Pepper Tahini Dressing

2 Red Bell Peppers, Roughly Chopped
1 C Raw Sesame Tahini
Water
1-2 Cloves Garlic
1 Tbs Frontier Pizza Seasoning
1 Tbs Fresh Lemon Juice
2-3 Drops Liquid Stevia Extract
Braggs Aminos, Dulse, or Kelp Granules to taste
1. In a blender combine all ingredients
2. Blend well and season to taste
3. Add more water to adjust consistancy

Arrugula With Pine Nuts

3 C Arrugula
¼ C Carrots or Red Cabbage
Shredded Or Thinly Sliced ½ C Pine Nuts Soaked & Dehydrated
Extra Virgin Olive Oil
As Needed Fresh Lemon Juice
As Needed
1. In a mixing bowl, combine all ingredients. Mix well and season to taste. Serve.

Asparagus Almondine

2 C Asparagus, chopped
½ C Radicchio Or Red Cabbage, (thinly sliced)
½ Yellow Bell Peppers, Julienne
¼ C Fresh Parsley, Chopped
1/3 C Almonds, Soaked & Dehydrated
2 Tbs Extra Virgin Olive Oil
1 Drop Alcohol-Free Almond Extract
1 Clove Garlic, Pressed
½ tsp Dried Oregano
Braggs Animos, Dulse, Or Kelp Granules

Coconut Curry Soup

Tsp Curry Powder
1 Pinch Ground Cinnamon
Fresh Lemon Juice, to taste
Liquid Stevia Extract, To taste
1 Pinch Ground Allspice
1 C Young Coconut Meat
1 Clove Garlic
2 Tbs Red Onion
1 Pinch Chili Pepper
½ C Celery
1 Tbs Fresh Ginger, Roughly Chopped
Coconut Water or Water as needed to blend
Braggs Aminos, Dulse, Or Kelp Granules, To taste, optional
½ C Shiitake Mushroom Caps, Thinly Sliced
¼ C Scallion, Thinly Sliced
1. Blend all ingredients except the mushrooms and scallions. Blend until very smooth and creamy and season to taste.
2. Marinate the shiitake mushrooms in some Braggs Liquid Aminos for 30 mins. Garnish the soup with marinated mushrooms and scallions and serve.

Lentil Salad:

a bunch of cilantro
4 Cups of sprouted lentils
1 garlic clove pressed
2 Tbs of lemon juice
3 tsp liquid aminos
1 t of cumin
1 chopped onion
½ red pepper
a bunch of chopped parsley
2 tbs of oil

Cream Of Asparagus Soup

1 Bunch Asparagus Spears, Woody
Ends removed, Roughly Chopped
2 Stalks Celery, Roughly Chopped
¼ Red Onion, Roughly Chopped
¼ Cucumber, Roughly Chopped
1 Clove Garlic
½ Carrot, Roughly
¼ C Fresh Parsley, Chopped
¼ C Fresh Basil
¼ - ½ C Raw Sesame Tahini
Braggs Aminos Or Nama Shoyu, To Taste
Fresh Lemon Juice, To Taste
Water or Green Juice as needed to blend
1. In a blender, combine all ingredients. Blend well and season to taste. To thicken, add more tahini; to thin add more water or green juce.
Ideas for serving: Serve with raw crackers, stir in diced avocado, or crumble rawsage into and mix in for a chunky soup treat!

Raw Red Pepper Marinara

4 chopped red bell peppers
½ Red onion, roughly chopped
1 bunch of fresh basil, chopped
1 clove garlic
1 Tbs Frontier Pizza Seasoning
¼ C Extra Virgin Olive Oil
1 tsp Fresh Lemon Juice
Fresh Oregano To Taste
Fresh Thyme To Taste
Braggs Aminos, Dulse, Or Kelp Granules to taste, optional
Liquid Stevia Extract to taste
1. In a food processor, combine all ingredients and process. Season to taste. If a thicker sauce is desired, add 1 tsp psyllium husks powder
NOTE: This sauce is perfect for raw pasta (spiraghetti). If you are using it to make raw pizza, I recommend blending the sauce to a smoother consistency.

Lemon Cake

Crust:

2 Cups of nuts

½ cup of coconut shreds (1 cup of flakes)

2-3 lemons zest

2 Tbs Agave

2 Tbs of coconut oil

Process all above in food processor, until fine. Press onto pie and freeze.

Filling:

12 Oz lemon juice

2 Cups of soaked nuts

2 Cups of coconut oil

8 Dates

Pinch of salt

Blend all of the above until smooth

Pour on top of crust and freeze

Taboule

4 C parsley, finely chopped
¼ C quinoa
4 med lemons
¼ C olive oil
2 cucumbers, finely chopped
1 pint cherry tomatoes, quartered
1 Tbs dried mint, oregano
1 ½ Tbs Celtic Salt
1 Tbs Fresh black pepper
Put quinoa and cucumbers into a bowl. Marinate with the lemons, olive oil and salt for ½ hour. Add remaining ingredients and mix well.

Raw Hummus:

¼ cup of olive oil
3 Oz lemon juice
25 g Garlic
1 tsp cumin
1 tsp pizza seasoning
1 tsp sea salt
¼ tsp cayenne
4 cups Garbanzos Sprouted

Tacos

For the Salsa
1 onion finely chopped
3 tomatoes finely diced
1-2 serrano finely diced
½ tsp oregano, basil, or thyme (or all three)
¼ C olive oil
4 Tbs Cilantro
Salt to taste
Lime juice to taste (about 2 Tbs)
Mix all ingredients in a bowl, let it sit in fridge for a bit before serving
MEAT:
2 C walnuts, soaked + dried (if not just raw)
2-3 cloves garlic
1 Tbs Braggs
1-2 Tbs chili powder (start with one add more if desired
process all ingredients until well mixed and walnuts have a crumbled texture
Tahini:
One part tahini
One part lemon juice
Salt + pepper to taste
Water
Mix tahini and lemon well, add salt + pepper
and add little bit of water at a time until thick, creamy consistency is achieved
Tortillas:
Large romain lettuce head or cabbage
Carefully pick off boats or tortilla shells. Try not to rip it this can be difficult.
Assembly:
Larger bottom of lettuce or cabbage with meat, then salsa, then sprout of choice (alfalfa is great) then top with tahini sauce.
You may also play around with other veggies, or layered differently.

LEMON HERB DRESSING

1 lemon juiced
1 TB olive oil
Salt to taste
Dried or fresh herbs of choice

Place all ingredients in salad and toss

Sunny Pate:

3 cups sunflower seeds, sprouted
½ Cup lemon juice
½ water
½ cup chopped scallions
2 Tbs tahini
2 tsp celtic sea salt
4-6 tbs coarsely chopped parsley
Pinch of cayenne
1 tsp cumin
¼ cup red onion
Combine all ingredients in a food processor until creamy

SPECIAL DRESSING

2 garlic cloves 1
¼ cup olive oil
½ cup tahini
1 lemon juiced
½ cup of chopped parsley
a bit of cayenne and a bit of salt

Blend all above ingredients

CREAMY GINGER DRESSING

¼ cup of water
½ cup tahini
1 lemon juiced
Parsley
¼ cup scallions
2 garlic cloves
¼ cup of onion
2 tsp ginger, pressed
1 tsp cumin
A bit of cayenne

Blend all above ingredients

Cashew Cream

1 Cup cashews, soaked
½ - ¾ cup water
1 Tbs honey or agave
½ tsp vanilla

Blend all ingredients, starting with ½ cup of water and adding more until smooth, creamy consistency is achieved.

Email me your favourite healthy recipes (short and simple) and I will add them here.

Send to rose@roseparrpersonaltraining.ca