Recipes: Super Seeds,
Nutritious Nuts &
Great Grains
Simply cook and enjoy!
Osler Registered Dietitians share
recipes for their favourite dishes.
RECIPES
Breakfast and Snacks
Overnight Oats Two Ways
Chia Seed Breakfast Bowl
Giada’s Chia Seed Breakfast Pudding
Homemade Cranberry-Almond Granola
Super Seed Trifecta Granola
Super Seed Chocolate Protein Bites
Raw Hemp and Chia Seed Bars
Yummy Boot Camp Cookies
Apple-Spice Hemp Muffins
Mains
Simple and Delicious Tomato and Basil Quinoa Bake
Black Bean and Quinoa Enchilada Bake
Mixed Vegetables with Shrimp and Quail Eggs
Salads
Crunchy Napa Cabbage Slaw
Kale Sunshine Salad
Quinoa, Black Bean and Mango Salad
Quinoa Carrot Salad with Spicy Dressing
Roasted Butternut Squash and Quinoa Salad
Summer Wheat Berry Salad
Save the Salmon Salad
Quinoa Spring Sushi + DIY Quick-Pickled Ginger
Desserts
Mini Creamy No-Cook Lime Pies
Peanut Better Balls
Black Bean Chocolate Chili Cherry Cookies
Drinks
Homemade Almond Milk
Chocolate Cake Batter Smoothie
Pantry Staples
Hemp Seed Pesto
Tamari Super Seed Crackers
Life Changing Loaf of Bread
2
OVERNIGHT OATS TWO WAYS
This is an easy, versatile breakfast to start your day off right! Make a double batch and treat
yourself to a delicious bowl every day of the week – best part is you can change up the
toppings every day. Eat cold or hot.
ORIGINAL, 2-3 servings
1 cup rolled or large flake oats
1 cup milk
1 cup Greek yogurt (plain, vanilla or fruit
flavoured)
1 ripe banana, mashed (optional)
1/2 teaspoon pure vanilla extract
VEGAN (non-dairy), 2-3 servings
1 cup rolled or large flake oats
2 cups non-dairy milk (almond, hemp, rice,
soy)
2-3 Tablespoons chia seeds
1 ripe banana, mashed (optional)
1/2 teaspoon pure vanilla extract
1. Combine all ingredients in a bowl and
leave in fridge overnight.
2. In the morning add extra milk if needed
and desired mix-ins.
1. Combine all ingredients in a bowl and
leave in fridge overnight.
2. In the morning add extra non-dairy milk
if needed and desired mix-ins.
Mix-Ins
Sweet: fresh, canned or frozen fruit, raisins, dried cranberries, chopped dates, jam, maple syrup,
honey, agave syrup, coconut sugar, brown sugar
Crunchy: raw nuts, hemp hearts, pumpkin seeds, sunflower seeds, cocoa nibs, granola
Smooth: nut butter (peanut, almond, hazelnut, cashew), sunflower or pumpkin seed butter
Spice: cinnamon, nutmeg, cloves
Exotic: coconut, pineapple, mango, goji berries
Favourite Combinations
Island Dreams: pineapple chunks + coconut flakes + chopped macadamia nuts
Apple Pie: grated apple + raisins + cinnamon + walnuts + maple syrup
Pumpkin Pie: pumpkin puree + pecans + pumpkin pie spice + blackstrap molasses + maple syrup
Berry Blast: mixed berries + chopped almonds + honey
I  Rainbows: mango chunks + strawberries + kiwi + blueberries + hemp hearts + agave syrup
Chunky Monkey: chunky peanut butter + sliced banana + cocoa nibs/chopped dark chocolate
Chocolate Covered Almonds: almond butter + chopped almonds + cocoa powder + mini dark
chocolate chips/chopped dark chocolate
Crunchy Granola: your favourite granola + sliced strawberries + chopped almonds
Trail Mix: raw cashews + dried cranberries + chopped dried apricots + pumpkin seeds +
sunflower seeds + coconut flakes
Source: recipe by Ilona Burkot, RD
3
CHIA SEED BREAKFAST BOWL
2 servings
Chia Mixture
4 Tablespoons chia seeds
1-1 1/4 cups almond milk
2 small bananas, chopped small
1/2 teaspoon pure vanilla extract
two pinches of cinnamon
Toppings
2 Tablespoons raw buckwheat groats, soaked
2 Tablespoons raisins, soaked
2 Tablespoons whole raw almonds, chopped and soaked
couple pinches of cinnamon
2 Tablespoons hemp seeds
maple syrup
1. Mash bananas in a medium-sized bowl. Stir in chia seeds. Whisk in the almond milk, vanilla,
and cinnamon until combined. Place in fridge overnight to thicken.
2. Add buckwheat groats, raisins, and chopped almonds into another bowl. Cover in water
and soak overnight in the fridge or on the counter.
3. In the morning, place your desired amount of chia mixture into a bowl. (Note: at this point,
you can blend your chia pudding if a smooth texture is desired, but I don’t bother). You can
add more almond milk if you want to thin it out in the morning. Or, if it’s too thin, add
more chia seeds to thicken it up. Drain and rinse the buckwheat/almond/raisin mixture.
Sprinkle on top of chia mixture along with a pinch of cinnamon and a tablespoon of hemp
seeds.
4. Serve with a drizzle of maple syrup, if desired.
5. Store leftovers in the fridge for 1-2 days.
Source: recipe by Angela Liddon on Oh She Glows blog, contributed by Dorothy Lyons, RD
4
GIADA’S CHIA SEED BREAKFAST PUDDING
4 servings
1 cup vanilla-flavored unsweetened almond milk
1 cup plain 2% Greek yogurt
2 Tablespoons pure maple syrup, plus 4 teaspoons for serving
1 teaspoon pure vanilla extract
kosher salt
1/4 cup chia seeds
1 pint strawberries, hulled and chopped
1/4 cup sliced almonds, toasted
1. In a medium bowl, gently whisk the almond milk, yogurt, 2 tablespoons maple syrup, the
vanilla and 1/8 teaspoon salt until just blended.
2. Whisk in the chia seeds; let stand 30 minutes.
3. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
4. The next day, in a medium bowl, toss the berries with the remaining 4 teaspoons maple
syrup. Mix in the almonds.
5. Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.
Source: recipe by Giada De Laurentiis on Food Network blog, contributed by Dorothy Lyons,
RD
5
HOMEMADE CRANBERRY-ALMOND GRANOLA
3 cups rolled oats
cup shredded coconut
1/4 cup flax seeds
2 teaspoons cinnamon
3 Tablespoons canola oil
3 Tablespoons water
3 Tablespoons honey
3 Tablespoons cup firmly packed light brown sugar
1/2 cup slivered almonds
1/2 cup dried cranberries
1/2 cup unsalted pumpkin seeds
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Preheat the oven to 325F. Line 2 baking sheets with parchment paper.
In a large bowl mix the oats, coconut, flax seeds and cinnamon together. Set aside.
In a medium bowl, whisk together the oil, water, honey and brown sugar. Whisk well.
Pour half of the honey mixture over the oats mixture, in the large bowl. Use your hands or
a wooden spoon to mix well. When it is well mixed, pour the other half of the honey
mixture, and mix again thoroughly until all the oats are covered.
Pour the mixture evenly onto the prepared baking sheets.
Place baking sheets in the oven (1 on the top rack, the other on the bottom). Bake for 10
minutes.
Stir the granola. Switch the baking sheets (place the top sheet on the bottom rack and the
bottom sheet on the top). Bake for another 8- 10 minutes or until golden brown.
Once golden brown, remove baking sheets from oven and pour granola into a large bowl.
Let cool for a few minutes.
Stir in the dried cranberries, almonds and pumpkin seeds. Let the granola cool completely
before placing in an air tight container. Keeps at room temperature for approximately 1
week.
Source: contributed by Ashley Evans, RD
6
SUPER SEED TRIFECTA GRANOLA
Dry Ingredients
3 cups crisp brown rice cereal (gluten-free, if needed)
3 cups rolled oats (gluten-free, if needed)
1/2 cup hemp hearts
1/2 cup brown flax seeds
1/4 cup chia seeds
Wet Ingredients
1/2 cup brown rice syrup
2 Tablespoons flax oil (or other oil)
1 Tablespoon molasses
1/2 Tablespoon vanilla extract
1. Preheat the oven to 275F. Line two baking sheets with parchment paper.
2. In a large bowl, combine the dry ingredients. In a small bowl, combine the wet ingredients.
3. Heat the wet ingredients in the microwave for about 1-2 minutes. Alternatively, you can
heat the wet ingredients in a saucepan, until it just begins to bubble around the edges.
4. Add the wet ingredients to the dry and thoroughly combine. Divide the mixture between
the two baking sheets and spread out evenly.
5. Bake the granola for 45 minutes, switching shelves for each sheet (i.e. placing the sheet from
the top shelf on the lower shelf and vice versa). Once done, let cool completely before
transferring to an air-tight container. Enjoy!
Source: recipe from Keepin It Kind blog, contributed by Dorothy Lyons, RD
7
SUPER SEED CHOCOLATE PROTEIN BITES
16 bites
These little bites of deliciousness make an excellent mid-afternoon snack, satisfying your sweet
cravings and at the same time giving you an energy boost. Also great as a quick breakfast on the
go or a pre/post work out nibble. Keep a stash in your freezer!
1 cup packed pitted Medjool dates (12-13 large)
1/4 cup hemp hearts
1/4 cup chia seeds
1/4 cup sesame seeds
1/4 cup cocoa powder
1/2 teaspoon pure vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon fine grain sea salt, or to taste
1/4 cup raw cacao nibs (or mini dark chocolate chips)
1. Add dates into processor and process until a chunky paste forms.
2. Add in the hemp, chia, sesame, cocoa, vanilla, cinnamon, and salt. Process until thoroughly
combined. Pulse in the cacao nibs. The dough should be sticky when pressed between your
fingers. If it’s not sticky enough to shape into balls, add a small amount of water (a teaspoon
at a time) and process until it comes together.
3. Roll dough into small balls (about 16) and freeze for 20 minutes or so until firm. Store
leftovers in the freezer until your next snack attack hits.
Source: recipe by Angela Liddon on Oh She Glows blog, contributed by Ilona Burkot, RD
8
RAW HEMP AND CHIA SEED BARS
Dry Ingredients
3 1/2 cups oats (gluten-free, if needed)
1/2 cup hemp seeds
1/2 cup chia seeds
1/4 cup flax seeds
3/4 cups raw almonds
Wet Ingredients
1/2 cup raw honey (or other liquid sweetener)
1/2 cup unsweetened applesauce
3/4 cups almond butter
1/2 cup coconut oil (melted/liquid)
1 1/2 teaspoon vanilla extract
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Put flax seeds into a coffee grinder and grind into a powder. Set aside.
Put almonds into a food processor and process until finely chopped. Set aside.
In a large bowl, mix all dry ingredients together.
In a medium sized bowl, mix all wet ingredients together.
Add the wet ingredient mixture to the dry ingredients in the large bowl and stir until well
combined, using your hands if needed.
Put the mixture in an 8 x 8 glass baking dish and press the mixture firmly.
Put in the refrigerator or freezer to chill or until the mixture is firm.
Cut into even size bars or smaller sized squares.
Keep in refrigerator until ready to serve because they will get soft if left out at room
temperature.
Source: recipe by Karielyn Tillman on Raw Food Recipes blog, contributed by Melinda
Edmonds, RD
9
YUMMY BOOT CAMP COOKIES
40 cookies
4 cups large flake oatmeal (or use 3 cups large flake oats + 1 cup ground flax seeds)
1 can E.D. Smith pumpkin filling (or equivalent amount if unsweetened apple sauce)
1 cup raisins, dried cranberries or other dried fruit
1 cup pumpkin seeds, raw or roasted
1 cup coconut flour
1 cup shredded medium desiccated coconut
2/3-3/4 cup natural peanut butter or almond butter
1/2 cup coconut oil
1/2-2/3 cup honey or maple syrup
2-3 Tablespoons cinnamon
1. Preheat oven to 325F. Line a large baking sheet with parchment paper.
2. Mix together all of the ingredients really well. Roll into balls (makes about 40 balls) and
place on baking sheet.
3. Bake for 10-15 minutes until slightly golden brown. Remove from oven and let cool on wire
rack. Great for breakfast on the go or snack time!
Source: contributed by Deborah Schroter-Noppe, RD
10
APPLE-SPICE HEMP MUFFINS
12 muffins
1 1⁄2 cups whole-grain spelt flour
1 cup oat flour (see note below)
2/3-3/4 cup hemp seeds
2 teaspoons baking powder
1 teaspoon baking soda
1⁄4 teaspoon sea salt
1 1/2 teaspoon cinnamon
1⁄4 teaspoon ground cardamom (can substitute freshly grated nutmeg)
1 cup unsweetened organic applesauce
1⁄2 cup pure maple syrup
3⁄4 cup plain or vanilla non-dairy milk
1 1/2 teaspoon pure vanilla extract
1/3 cup raisins or chopped dehydrated raw banana
1. Preheat oven to 350°F.
2. In a large bowl, combine the dry ingredients, sifting in the baking powder and baking soda.
Stir through until well combined.
3. In another bowl, combine applesauce, maple syrup, non-dairy milk, and vanilla, and mix
together.
4. Add the wet mixture to the dry mixture, and gently fold and mix through, until just
combined (do not over mix).
5. Spoon the mixture into a muffin pan lined with cupcake liners (this will fill 12 muffins quite
full).
6. Bake for 21-23 minutes, or until a toothpick inserted in the center comes out clean.
NOTE: You can make oat flour by processing rolled oats or large flake oats in a food
processor until a fine flour forms.
Source: recipe from Plant Powered Kitchen blog, contributed by Dorothy Lyons, RD
11
SIMPLE AND DELICIOUS TOMATO AND BASIL QUINOA BAKE
2 cups dry quinoa
2 cups pasta sauce
2 tablespoons tomato paste
1 cup Parmesan cheese
2 cups mozzarella cheese
1 container of cherry tomatoes, sliced in half
large bunch of fresh basil, thinly sliced, divided
salt and pepper to taste
1/4 teaspoon of crushed red pepper flakes
1. Cook the quinoa according to package directions.
2. Preheat oven to 350F.
3. While quinoa is cooking, mix pasta sauce, tomato paste, Parmesan, salt, pepper, crushed red
pepper flakes in a saucepan over low heat.
4. Add the cooked quinoa to the sauce mixture. Add half the basil and half the mozzarella and
¾ of the fresh tomatoes.
5. Pour mixture into an 8x8-inch greased baking dish. Top with remaining cheese and fresh
tomatoes and bake for 25 minutes covered with foil.
6. Take off foil and broil cheese until brown and bubbling (about 3-5 minutes depending on
your oven). Top with remaining fresh basil and serve!
Source: recipe from Pretty Little Paleo blog, contributed by Dorothy Lyons, RD
12
BLACK BEAN AND QUINOA ENCHILADA BAKE
1 cup uncooked quinoa, rinsed
2 cups water
1 Tablespoon olive oil
1 small onion, diced
3 cloves garlic, minced
1 jalapeño, seeds and ribs removed, diced
1 red pepper, seeds removed, diced
1 orange pepper, seeds removed, diced
1 cup corn frozen kernels
juice of 1 small lime
1 teaspoon ground cumin
1 Tablespoon chili powder
1/3 cup chopped cilantro
salt and pepper, to taste
2 15oz cans black beans, drained and rinsed
2 cups red enchilada sauce
2 cups shredded Mexican cheese
Toppings: Sliced green onions, avocado slices, sour cream, optional
1. Preheat the oven to 350F. Grease a 9x12-inch baking dish with cooking spray and set aside.
2. Add quinoa and water to a medium saucepan and bring to a boil over medium heat. Boil for
5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is
absorbed. Remove from heat and fluff with a fork. Cover quinoa and set aside.
3. In a large skillet, heat the tablespoon of olive oil over medium-high heat. Add the onion,
garlic, and jalapeño. Sauté until softened, about 5 minutes. Add in the peppers and corn.
Cook for about 3-4 minutes. Add the lime juice, cumin, chili powder, and cilantro. Stir to
combine. Season with salt and pepper, to taste.
4. In a large bowl, add the cooked quinoa and black beans. Add the sautéed vegetable mixture
and stir to combine. Pour in the enchilada sauce and stir. Add ½ cup shredded cheese.
5. Pour the black bean and quinoa mixture into the prepared baking dish. Top with remaining
shredded cheese. Cover the pan with foil. Bake for 20 minutes, then remove foil. Bake an
additional 10 minutes, or until the cheese is melted and edges are bubbling. Remove from
the oven, and let cool for 10 minutes. Garnish with toppings, if desired. Serve warm. This
recipe freezes well!
Source: recipe from Two Peas and Their Pod blog, contributed by Dorothy Lyons, RD
13
MIXED VEGETABLES WITH SHRIMP AND QUAIL EGGS
1/2 cup low sodium broth
3 teaspoons cornstarch
2 teaspoons olive oil
2 cloves garlic, minced
1 onion, chopped
1 1/2 cup green peas
1 1/2 cup corn kernels
1 cup carrots, chopped
1 small jicama, cubed (see note below)
1/2 cup unsalted cashews
1/2 pound cooked, peeled shrimp (see note below)
12 quail eggs, hard-cooked
2 teaspoons sesame oil
Mrs. Dash seasoning
white pepper
cooked whole grain rice
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Mix together cornstarch and broth, set it aside.
In a pan, add olive oil and sauté garlic and onions in low heat. Cook until onions are soft.
Add peas, corn, carrots and jicama. Cook for 3 minutes.
Add the broth mixture, cashews, shrimps and quail eggs. Bring to medium heat. Cook and
stir occasionally for 3 minutes.
5. Season with Mrs. Dash and pepper. Drizzle sesame oil on top then serve with steamed
whole grain rice.
NOTE: Depending on your preference, shrimp can be replaced with any meat or can be left
out. Jicama can be substituted by water chestnut (canned).
Source: contributed by Rowena Santillan, RD
14
CRUNCHY NAPA CABBAGE SLAW
Salad
1 Napa cabbage (also called Chinese cabbage), leaves washed, dried, and sliced thinly (about 8
cups)
1/2 cup sliced almonds, lightly toasted
3 Tablespoons sesame seeds, lightly toasted
1 small bunch basil leaves, thinly sliced or torn
4 green onions, white and green parts, thinly sliced
Dressing
2-3 Tablespoons lemon juice, to taste
2 teaspoons grated ginger, more or less to taste
2 Tablespoons light mayonnaise or Miracle Whip
4 Tablespoons canola oil or grape seed oil
1. Combine the sliced cabbage, almonds, sesame seeds, basil, and green onions in a large salad
bowl. Mix together.
2. Whisk together 2 Tbsp of the lemon juice, ginger, and mayonnaise. Gradually whisk in the
oil until smooth. Taste and add more lemon juice as needed.
3. Pour most of the dressing over the cabbage mixture, and toss until lightly coated with the
dressing. Taste, and add more dressing as needed. Serve immediately – the cabbage will
start to wilt and the dressing will get watery. If making ahead, assemble all salad ingredients
and dressing separately and pour on the dressing at the last minute.
Source: adapted from www.Food52.com, contributed by Alissa Lunney, RD
15
KALE SUNSHINE SALAD
Salad
1 bunch of kale, washed, ribs removed, chopped
1/2 red onion, diced
1 avocado, flesh removed, chopped coarsely
1 green apple, unpeeled, thinly sliced
1 cup sliced strawberries
1/4 cup dried cranberries
1/4 cup almonds, whole or coarsely chopped
1/2 cup pea shoots
2 cups dry quinoa
Vinaigrette
juice of 1 lemon
3 Tablespoons good quality extra virgin olive oil
2 Tablespoons balsamic vinegar
1. Cook quinoa according to package directions. Combine kale, red onion, avocado, apple,
strawberries, cranberries, almonds and pea shoots.
2. Whisk together vinaigrette ingredients.
3. Place mound of warm quinoa on a plate and drizzle with a little bit of the vinaigrette. Top
with kale mixture and drizzle with more vinaigrette. Enjoy!
Source: contributed by Mary Bianco, RD
16
QUINOA, BLACK BEAN AND MANGO SALAD
Salad
1 cup quinoa
1 ripe mango, peeled and diced
1 small red or yellow pepper, seeded and diced
2 cups (packed) baby spinach, torn or sliced
1 cup (half 19oz/540mL can) black beans, rinsed and drained
1/4 English cucumber, chopped
2-3 green onions, chopped, or 1/4 cup chopped red onion
Dressing
3 Tablespoons canola oil
2 Tablespoons white wine or white balsamic vinegar
2 teaspoons honey
1/2 teaspoon curry powder or paste
1/4 teaspoon cumin
1. Rinse quinoa well under cool water in fine sieve or in several changes of water. Drain well. 2. In large pot of boiling salted water set over medium heat, cook quinoa until tender but still
firm to bite, about 15 minutes.
3. Drain well and return quinoa to pot off heat. Cover with tea towel and replace lid, allowing
it to steam and producing fluffy quinoa as it cools. 4. In large bowl, combine cooled quinoa, mango, pepper, spinach, black beans, cucumber and
onions. 5. To make dressing, combine canola oil, vinegar, honey, curry and cumin in jar or small bowl
and shake or whisk to blend. 6. Drizzle salad with dressing and toss until well coated.
Source: recipe by Julie Van Rosendaal, contributed by Mary Bianco, RD
17
QUINOA CARROT SALAD WITH SPICY DRESSING
Salad
1 cup uncooked quinoa, rinsed (or buy quinoa labeled “pre-rinsed”)
1 1/2 cups water
3 large carrots, peeled and shredded
4 green onions, white and green parts, sliced thinly
Handful of cilantro, roughly chopped
Handful of parsley, roughly chopped
3/4 cup crumbled light feta cheese
Dressing
1/4 cup canola or olive oil
1 teaspoon honey
1 teaspoon or more harissa spice, to taste (see note below)
2 Tablespoons freshly squeezed lemon juice, plus more to taste
1 teaspoon or more ground cumin, to taste
1. Bring water to a boil in a medium sized pot. Add rinsed quinoa and reduce heat to low.
Cover and cook for about 15-20 minutes. Uncover, fluff with a fork, and let cool.
2. Meanwhile, combine other salad ingredients in a large bowl. Add cooled quinoa (slightly
warm or room temperature is fine).
3. Combine all dressing ingredients in a jar. Adjust spices and lemon juice to taste. Pour over
salad and serve.
NOTE: Harissa is a North African spice blend of hot chilies, garlic, cumin, and coriander.
Depending on the brand, it may be very spicy. Depending on your taste buds you may want to
add more or less. You can always reduce the amount to ½ teaspoon and add 1 teaspoon or
more each of ground coriander and cumin.
Source: adapted from The Smitten Kitchen Cookbook, contributed by Alissa Lunney, RD
18
ROASTED BUTTERNUT SQUASH AND QUINOA SALAD
Salad
2 butternut squash, peeled, cored and diced
1 Tablespoon olive oil
1 cup quinoa
2 cups water or low sodium chicken stock
1/2 cup dried cranberries
1/2 cup toasted pepitas or pumpkin seeds
1/4 cup almonds
Vinaigrette
2 tablespoons olive oil (I used orange flavored olive oil)
1 tablespoon balsamic vinegar
1 tablespoon maple syrup
salt and pepper, to taste
1. Preheat oven to 400F. Coat squash with olive oil and place on a baking sheet lined with
parchment paper. Roast at until tender, about 30-45 minutes.
2. Cook the quinoa in 2 cups water or broth as per directions on package.
3. Once the quinoa is cooked, toss with the roasted squash, cranberries, pepitas and almonds.
4. Whisk the vinaigrette ingredients in a small bowl. Toss with quinoa mixture.
5. This is delicious at room temperature or chilled.
6. Hint: package into small containers for lunches.
Source: contributed by Judy Gibson-Stoliar, RD
19
SUMMER WHEAT BERRY SALAD
Salad
1 cup wheat berries
1 cup frozen corn kernels
1 medium red bell pepper, diced
4 green onions, sliced
5 basil leaves, julienned
Paprika Vinaigrette
3 Tablespoons white wine vinegar
1 clove garlic, minced
1 teaspoon Dijon mustard
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon pepper
3 Tablespoons canola oil
1. In a large bowl, whisk vinegar, garlic, mustard, paprika, salt and pepper; gradually whisk in
oil. Set aside in refrigerator for 20 minutes or overnight to let flavours blend.
2. In pot of boiling water, cook wheat berries until tender, about 1 hour. Add corn; cook for
30 seconds. Drain and rinse under cold water. Add vinaigrette.
3. Add red pepper, green onions and basil to wheat berries; toss to combine. Cover and
refrigerate for 1 hour before serving.
Source: adapted from Canadian Living Magazine, contributed by Ashley Evans, RD
20
SAVE THE SALMON SALAD
1 cup raw walnuts
1/2 cup raw pumpkin seeds (pepitas)
1/2 cup raw sunflower seeds
1 red pepper, seeds removed, roughly chopped
1 small handful of fresh parsley or dill
2-3 Tablespoons lemon juice
1-2 Tablespoons kelp flakes (optional)
salt and pepper, to taste
1. Place all of the ingredients in a food processor. Process until very fine and holds together
(should resemble an actual salmon salad).
2. Adjust lemon juice, kelp, salt and pepper to taste.
3. Great in wraps (may use a variety of wrappers: tortilla, nori sheets, collard greens), in
sandwiches, as a dip for crackers and raw veggies, or as a salad topper.
Source: recipe by Ilona Burkot, RD
21
QUINOA SPRING SUSHI + DIY QUICK-PICKLED GINGER
6-8 rolls
Tezu
4 Tablespoons brown rice vinegar
2 Tablespoons water
2 teaspoons liquid honey (or light agave)
2 teaspoons sea salt
1. Whisk together. Set half aside to dress the quinoa.
NOTE: 1 tiny piece of beet root added to the tezu will colour the ginger a lovely pink hue,
but this is optional, as it is only cosmetic.
DIY Quick-Pickled Ginger
First you’ll have to make the tezu – the vinegar-water pickling liquid. Conveniently, this is
the same dressing you’ll use to season your quinoa, so the amounts above are in fact
enough for both the pickled ginger and rolls. Use half measures if you are only making the
pickled ginger.
2 ounces (60g) fresh ginger root, organic if possible
sea salt
1. Peel the ginger and slice it thinly on a mandolin, grater or exploit your awesome knife
skills.
2. Sprinkle the ginger with salt, toss to coat, and let it sit for 30 minutes.
3. Using your hands, squeeze the whole lot of ginger out over a sink, rinse well with cold
running water and squeeze out again until it is as dry as possible.
4. Soak the ginger in a glass jar with half of the tezu (it should be submerged; if not add a
little more). Let marinate for 15 minutes. Serve.
5. Cover and store leftovers in the fridge for up to 2 weeks.
Quinoa Spring Sushi
Sushi Quinoa
1 1/2 cups dry quinoa (white, black, red, or a combo)
3 cups water
Spring Vegetables – use anything you like and that is in season (radish, avocado, chard,
asparagus, carrots, cucumber etc.)
Sesame seeds – toast them in a dry pan until they smell fragrant
Fresh horseradish root (optional)
Shoyu, tamari or soy sauce for serving
1. If time allows, soak your quinoa for up to 8 hours. Drain and rinse well.
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2. Put quinoa in a pot with water. Bring to the boil, reduce to simmer, cover with a lid and
cook for 15-20 minutes until the water has been absorbed (do NOT stir!).
3. When the quinoa has cooked, transfer it to a large bowl to halt the cooking process and
cool it down. When it is no longer piping hot, you may add just under half (only half!) of
your tezu (see recipe above), the vinegar preparation. Fold to incorporate and taste for
seasoning. Add more salt if necessary. The quinoa should have a distinct sweet acidity,
but not be overpowering. Now cover loosely with a towel and let the quinoa cool
completely.
4. While the quinoa is cooking, prepare all the filling ingredients. Blanch the vegetables you
want cooked and cut everything into long strips for ease of rolling.
To Roll the Sushi
1. Place a sushi mat (or piece of plastic film) down on a clean cutting board with the slats
running horizontally. Place a nori sheet, shiny-side down on the mat, 2cm from the edge
closest to you. Use wet hands to spread a thin layer of quinoa evenly over the nori
sheet, leaving a 3cm-wide border along the edge furthest from you. Arrange the fillings
across the centre of the quinoa. Grate fresh horseradish root over top, then sprinkle
with sesame seeds.
2. Use your thumbs and forefingers to pick up the edge of the mat closest to you. Use
your other fingers to hold the filling while rolling the mat over to enclose. Gently pull
the mat as you go to create a firm roll.
3. Continue rolling until all the quinoa is covered with the nori and you have a neat roll.
Shape your hands around the mat to gently tighten the roll. Use a wet sharp knife to cut
into pieces. Arrange sushi on a serving platter and serve with tezu or pickled ginger and
shoyu, soy or tamari sauce.
Tips & Tricks for Making Successful Sushi
1. Cut all the vegetables into a consistent width, so that you don’t create a “bulge” in the
roll – this can encourage the nori to split.
2. Be careful not to overstuff the roll. This is not a burrito.
3. Select a maximum of three or four fillings per roll. You want to allow each ingredient to
shine – with too many elements, the flavours of the individual fillings become muddled.
4. Moisten your hands as you assemble the rolls, especially when spreading quinoa over the
nori. Keep a small bowl of lukewarm water next to where you are working so that you
can continually dip your hands as needed. You can also use this water to moisten the
bare end of the nori sheet to create a seal so the roll stays closed.
5. Use a very sharp knife. This is where ceramic knives really come in handy! Of course a
sharp metal knife is totally fine, just make sure it has a razor edge, otherwise you’ll end
up with a big, smashed-up mess.
6. It is important to wipe the blade of the knife clean with a damp cloth after every single
slice of the roll.
Source: recipe by Sarah Britton on My New Roots blog, contributed by Karen Juzkow, RD
23
MINI CREAMY NO-COOK LIME PIES
12 mini pies
Crust
1 cup unsweetened medium desiccated coconut
1 cup walnuts, toasted
6-7 whole dates, pitted
Filling
1 1/2 cups mashed ripe avocado (about 3 medium)
3/4 cups lime juice (may use 1/2 cup bottled and remainder freshly squeezed from 2-3 limes),
more as needed to taste
1/3 cup honey, more as needed to taste
1/2 cup coconut oil
zest from one lime
thinly sliced lime, for garnish
1. To toast the walnuts: Preheat oven to 350oF. Spread walnuts in a single layer on a baking
sheet. Bake for 8-10 minutes, stirring several times to be sure they do not burn. Set aside
and cool to room temperature.
2. Add all ingredients for the crust into a food processor. Pulse until it forms a consistency
that can hold together.
3. Divide the crust between 12 silicone muffin cups. Set aside.
4. Add all ingredients for the filling into a food processor. Pulse until blended and smooth.
Taste and add more honey or lime juice as needed.
5. Divide the filling among the muffin cups and freeze until set, about 3-4 hours. Unmold from
the silicone muffin cups. Let sit at room temperature for about 20 minutes before serving.
Serve garnished with a slice of lime on top.
Source: adapted from Delighted Momma blog, contributed by Alissa Lunney, RD
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PEANUT BETTER BALLS
16-20 balls
1 cup 100% natural peanut butter (smooth or crunchy)
3 1/2-4 Tablespoons pure maple syrup, to taste (see note below)
2-3 Tablespoons coconut flour
fine grain sea salt, to taste (about 1/4 teaspoon)
6 Tablespoons rice crisp cereal (gluten-free if needed)
3/4 cup dark chocolate chips
1/2 Tablespoon coconut oil
1. Stir the jar of peanut butter well before using. In a large bowl, mix together the peanut
butter and maple syrup vigorously, for 30-60 seconds, until it thickens up. It will go from
runny to thick during this time.
2. Stir in the coconut flour until combined (if your peanut butter is dry, you might be able to
skip this step or only use half). We're looking for a texture that isn't too sticky, but not too
dry either. Let it sit for a couple minutes to firm up as the coconut flour will continue to
absorb moisture with time. Add a touch more coconut flour if necessary. Or if it's too dry,
add a touch more syrup.
3. Add salt to taste and stir in the cereal.
4. Shape into small balls.
5. In a small pot, add the chocolate chips and coconut oil and heat over low heat, stirring
frequently. Once half the chips have melted, remove from heat and stir until completely
smooth.
6. With a fork, dip the balls into the melted chocolate. Tap off excess chocolate on the side of
the pot and place the ball on a plate or cutting board lined with parchment. Repeat for the
rest. Save any leftover melted chocolate for later.
7. Place balls in the freezer for around 6-8 minutes until mostly firm.
8. Dip a fork into the leftover melted chocolate and drizzle it on top of the balls to create a
"sophisticated" design like the baking diva you are.
9. Freeze the balls for another 10-15 minutes, until the chocolate is completely set. If you can
wait that long!
NOTE: Use 100% natural peanut butter for this recipe. You just want to see roasted peanuts
on the label (and maybe salt, if it’s salted). The no-stir kinds made with oil and sugar might not
work the same way. The peanut butter used for this recipe was quite runny. If your peanut
butter seems dry, you probably won't need to use all of the coconut flour.
Source: recipe by Angela Liddon from Oh She Glows blog, contributed by Ilona Burkot, RD
25
BLACK BEAN CHOCOLATE CHILI CHERRY COOKIES
9 3-inch or 27 1-inch cookies
1 1/2 cups black beans, very soft (or one 15oz can drained and well-rinsed)
2Tablespoons coconut oil (or ghee, butter)
1/3 cup cocoa powder
1/4 teaspoon coarse sea salt, plus more for sprinkling
1/4 teaspoon cayenne pepper (optional)
1/3 cup maple syrup (or honey, agave)
2 Tablespoon chia seeds (or 2 Tablespoons ground flax seeds or 2 eggs)
1 teaspoon pure vanilla extract
1/3 cup chopped dark chocolate (80% or higher)
1/4 cup chopped dried cherries (optional, or use dried cranberries)
1. Preheat oven to 375°F. Line a baking sheet with parchment paper.
2. Mix chia seeds, maple syrup and vanilla in a bowl and set aside. If using eggs, skip this
step.
3. Place drained and well-rinsed beans, coconut oil, cocoa, salt and cayenne in a food
processor and blend until well combined. Add maple syrup and chia mixture (or eggs,
vanilla and maple syrup) and pulse to incorporate. The batter will be quite liquid-y, but
still hold together. Remove blade from the food processor and add chopped chocolate
and cherries. Fold to incorporate.
4. Spoon cookie batter onto lined baking sheet. Using the back of the spoon, flatten top of
cookies slightly, as they will not spread when baking. Sprinkle with coarse sea salt
(important!). Bake for 15 minutes until the edges are browning. Cool and eat. Store in
the fridge.
Source: recipe by Sarah Britton on My New Roots blog, Contributed by Karen Juzkow, RD
26
HOMEMADE ALMOND MILK
1 cup raw almonds, soaked for 6-8 hours or overnight
3 cups filtered water
1-2 Medjool dates or 2-3 teaspoons sweetener like cane sugar or maple syrup (optional)
1 teaspoon pure vanilla extract or 1/3 of a whole vanilla bean (optional)
pinch of sea salt
1. Soak almonds as instructed. Then drain and rinse well.
2. Add almonds and all other ingredients into a blender. Blend on high for 1-2 minutes.
3. Once blended, strain liquid through a cheesecloth or nut milk bag.
Variations
Cashew Milk: instead of almonds, use cashews, they don’t need to soak as long and straining this
milk is optional.
Spiced Milk: add spices to your liking – nutmeg, cinnamon and cloves work well!
NOTE: You can purchase nut milk bags (either hemp or synthetic fabric) at health food stores.
Source: recipe by Ilona Burkot, RD
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CHOCOLATE CAKE BATTER SMOOTHIE
1 serving
1 1/2-2 cups almond milk
1 frozen banana
1 Tablespoon nut butter (peanut, almond, hazelnut)
3 Tablespoons cocoa or raw cacao powder
1 Tablespoon chia seeds or hemp hearts (see note below)
1-2 Medjool dates, pitted
1 Tablespoon cacao nibs or chocolate chips (optional)
1. Blend first six ingredients in a blender until smooth.
2. Add cacao nibs or chocolate chips if desired and blend for a few seconds.
3. Enjoy! This is great before or after a workout.
NOTE: For more fibre use chia seeds, for more protein use hemp hearts.
Source: recipe by Ilona Burkot, RD
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HEMP SEED PESTO
1 cup basil leaves, washed
1/2 cup Parmesan cheese, grated or chopped
1/4 cup Extra Virgin Olive Oil
1/2 cup hulled hemp seeds
1. Combine basil, Parmesan cheese and olive oil in a blender or food processor and blend to
preferred texture.
2. Add hemp seed and blend just until mixed.
3. Serve immediately or store in a covered container for up to a week.
4. Serve with crackers, fresh vegetables, as a sandwich spread or tossed with pasta.
Source: recipe from Bob’s Red Mill, contributed by Dorothy Lyons, RD
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TAMARI SUPER SEED CRACKERS
20-24 crackers
1/2 cup chia seeds
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds (pepitas)
1/2 cup sesame seeds
1/4 cup tamari
3/4 cup water
pepper, to taste
1. Preheat the oven to 325F. Line large baking sheet with parchment paper.
2. Mix the seeds together in a large bowl. Add the water, tamari and pepper. Mix well. Let
stand for 5 minutes or so.
3. Pour mixture onto prepared baking sheet, spread out evenly as thinly as you can (use your
hands, a large spoon or a spatula to distribute the mixture). If parts become too thin or you
see holes, just patch them up.
4. Bake for 30 minutes. Remove from the oven and using a sharp knife or pizza cutter slice
into square or rectangular crackers. Using a spatula flip them over onto the other side. Bake
for another 30 minutes, until the bottom side is golden in colour.
5. Cool completely on the baking sheet then transfer to an airtight container. You can store
them in the fridge to keep them fresh.
NOTE: To change up the flavour you can add a teaspoon or so of dried herbs to the cracker
mixture if you’d like, such as herbes de provence, thyme, rosemary, basil or oregano. Or you
can spice them up with a pinch or two of cayenne, chili powder or crushed dried chili flakes.
Source: adapted from recipe by Angela Liddon on Oh She Glows blog, contributed by Ilona
Burkot, RD
30
LIFE CHANGING LOAF OF BREAD
This bread is truly life changing! Packed with nutritious ingredients, it will fuel whatever you
have planned for the day. It makes delicious toast and can be eaten with sweet or savoury
toppings. Favourites include: nut butter + jam, hummus, or straight from the toaster! You can
also crumble it over salads in place of croutons.
1 cup raw sunflower seeds
1/2 cup flax seeds
1/2 cup raw hazelnuts, almonds, pecans or walnuts, coarsely chopped
1 1/2 cups rolled or large flake oats
2 Tablespoons chia seeds
4 Tablespoons psyllium seed husks (3 Tablespoons if using psyllium husk powder)
1 teaspoon fine grain sea salt
1 Tablespoon maple syrup, honey or agave
3 Tablespoons melted coconut oil, ghee or extra virgin olive oil
1 1/2 cups water
1.
2.
3.
4.
5.
6.
7.
Combine all the dry ingredients, stirring well.
Whisk maple syrup, oil and water together in a measuring cup.
Add this to the dry ingredients and mix very well until everything is completely soaked and
dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of
water until the dough is manageable).
Transfer dough into a loaf pan, smooth out the top with the back of a spoon. Let sit out on
the counter for at least 2 hours, or all day or overnight.
To ensure the dough is ready, it should retain its shape even when you pull the sides of the
loaf pan away from it.
Preheat oven to 350°F. Place loaf pan in the oven on the middle rack, and bake for 20
minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake
for another 30-40 minutes. Bread is done when it sounds hollow when tapped and is
golden brown around the edges. Let cool completely on a wire rack before slicing.
Store bread in a tightly sealed container for up to five days. Freezes well too – slice before
freezing for quick and easy toast!
Variations
Cinnamon Raisin Bread: add 1/2 cup raisins + 1-2 teaspoons cinnamon to dry ingredients
NOTE: you can find all the ingredients need for this bread at a bulk store like The Bulk Barn.
Source: recipe by Sarah Britton on My New Roots blog, contributed by Ilona Burkot, RD
31
William Osler Health System is a hospital system ‘Accredited with Exemplary Standing’ that
serves 1.3 million residents of Brampton, Etobicoke, and surrounding communities within the
Central West Local Health Integration Network. Osler’s emergency departments are among the
busiest in Ontario and its labour and delivery program is one of the largest in Canada. William
Osler Health System Foundation builds and fosters relationships in order to raise funds to
support William Osler Health System’s capital, education and research priorities at Brampton
Civic Hospital, Etobicoke General Hospital and Peel Memorial Centre for Integrated Health &
32
Wellness (targeted for completion in 2015-16).