1. food and drink
2. desserts and baking

Recipe Collection 2012-2013
Courtesy of your Real You team
Table of Contents
BREAKFAST .............................................................................................................................................................................. 3
Muesli.................................................................................................................................................................................. 3
Flaxseed Breakfast Cookies ................................................................................................................................................. 3
No-Bake Nut Butter Energy Bars ......................................................................................................................................... 4
MISCELLANEOUS ..................................................................................................................................................................... 5
Eat-Clean Seasoning Mix ..................................................................................................................................................... 5
Exotic Spice Mix .................................................................................................................................................................. 5
Dairy-free Basil Pesto Sauce ............................................................................................................................................... 6
Tahini Sauce ........................................................................................................................................................................ 6
Dr. Neda’s Wondrous Salad Dressing Formula ................................................................................................................... 6
Ceasaresque Heavenly Dressing For Golnaz ....................................................................................................................... 7
SNACKS .................................................................................................................................................................................... 8
Kale Chips ............................................................................................................................................................................ 8
Roasted Chili Chickpeas ...................................................................................................................................................... 8
Tamari Almonds .................................................................................................................................................................. 9
APPETIZERS ........................................................................................................................................................................... 10
Guacamole ........................................................................................................................................................................ 10
SOUP ..................................................................................................................................................................................... 11
Change of Season Soup ..................................................................................................................................................... 11
Sweet Potato and Coconut Quinoa Soup.......................................................................................................................... 11
SIDE DISHES ........................................................................................................................................................................... 12
5-Minute Brussels Sprouts ................................................................................................................................................ 12
Peas and Carrots with Lemon, Dill, and Mint.................................................................................................................... 12
No-Cook Colorful Bean Salad ............................................................................................................................................ 13
MAIN COURSE ....................................................................................................................................................................... 14
Marinated Baked Tofu ...................................................................................................................................................... 14
Millet Bowl with Black Beans and Vegetables .................................................................................................................. 14
Spaghetti Sauce ................................................................................................................................................................. 15
Quinoa and Black Beans .................................................................................................................................................... 15
Simple Quinoa and Vegetable Recipe ............................................................................................................................... 16
Vegetarian Chili ................................................................................................................................................................. 17
Kale & wild rice salad with avocado, black beans, and a toasted sesame dressing ......................................................... 18
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Quinoa and with Chickpeas and Tomatoes....................................................................................................................... 18
Quinoa Salad with Creamy Tahini Dressing ...................................................................................................................... 19
Curry Roasted Cauliflower Salad ....................................................................................................................................... 19
Clean Eating Chickpea Salad ............................................................................................................................................. 20
Tender and Crisp Chicken Legs with Sweet Tomatoes ..................................................................................................... 21
Mediterranean Chickpeas ................................................................................................................................................. 21
Falafel Burgers .................................................................................................................................................................. 22
Curried Lentil Stew ............................................................................................................................................................ 22
Desserts................................................................................................................................................................................. 24
Black Bean Chocolate Cupcakes........................................................................................................................................ 24
Gluten Free Chick Pea Chocolate Cake ............................................................................................................................. 24
Gluten Free Cinnamon Rolls ............................................................................................................................................. 25
Bliss Balls ........................................................................................................................................................................... 26
Homemade Chocolate Mint Date Bars ............................................................................................................................. 26
Chocolate avocado pudding.............................................................................................................................................. 27
Raw Cinnamon-Sunflower Truffles ................................................................................................................................... 27
Maple oatmeal coconut almond-oat cookies ................................................................................................................... 28
2
BREAKFAST
Muesli (Adapted by Shelagh Haynes from Aunt Gail)
Ingredients:
2 cups rolled oats
1/2 cup water
1/3 cup lemon juice
1/3 cup milk (may substitute soy/almond/rice/organic/goat's milk)
1 small apple
1 1/2 cups mixed berries
1 cup Greek yogurt
Honey to taste (optional)
Directions:
1. Dice apple into small pieces.
2. Combine all ingredients in large bowl.
3. Mix well.
4. Ready to serve right away, or refrigerate overnight and enjoy the next morning.
Flaxseed Breakfast Cookies (Dr. Marie Matheson, ND)
These wholesome cookies are great as a breakfast on the go, snack, or afternoon-pick-me-up. They are packed with
protein, fiber (3 Tlbs. of fiber per serving to be exact), and warming spices. Great for people with diabetes, high
cholesterol, high blood pressure, hormonal imbalance, wanting to lose weight, or for those who want to maintain good
general health. Make them ahead and freeze them. Enjoy!
What you will need
Large mixing bowl
Scissors
Hand grater
Coffee grinder for flaxseeds
Parchment paper
Cookie sheet
Ingredients: (*Organic ingredients preferred)
4 c. flaxseeds, ground
1 c. psyllium husks
1/2 c. protein powder
1/2 nutmeg, whole grated
1/4 c. cinnamon, ground
1/2 tsp. stevia powder or 2 dropper-full of stevia liquid
1 1/2c. coconut, unsweetened shredded
1/2 c. of each sunflower seeds and pumpkin seeds
1/2 c. sesame seeds
1 c. water
3
1/2 c. coconut oil or olive oil
1 can of coconut milk
2 apples, grated
1 c. dried fruit (choice of dried blueberries, raisins, apricots, prunes, but dates are my favorite) More fruit can be added
if blood sugar is not an issue
Method:
1. Cut up dried fruit into very small pieces and set aside (small fruit like raisins can be left as is).
2. Grate apples and set aside.
3. In a large bowl, mix together flaxseeds, psyllium husks, protein powder, nutmeg, cinnamon, stevia, coconut,
sunflower, pumpkin, and sesame seeds. Cut up and add dried fruit. Mix well and add water, oil, coconut milk, and
grated apples. Mix well together, the mixture should stick together well when handled. You may need to add a
teaspoon of water or so.
4. Shape the cookie in the form of a ‘hockey puck’ ( 1” high and 3” in diameter) by pressing with both hands. Gentle
place the shape on a cookie sheet lined with parchment paper. Do not press down as it will crumble. You can place the
cookies close together as they do not expand.
5. Bake for 20-25 min at 350 C and allow them to cool when they come out. Keep a few out for the next few days and
store the rest in a ziplock bag in the freezer.
6. Makes 20-30 cookies.
No-Bake Nut Butter Energy Bars (Tosca Reno, from “Eat Clean Cookbook”)
Ingredients:
½ cup agave nectar
2 Tbsp coconut butter
1 ½ cups natural nut butter of your choice – almond, cashew, peanut
3 cups oatmeal
2 scoops vanilla protein powder
½ cup dried raisins, cranberries, or coarsely chopped dried apple
½ cup slivered almonds
½ cup sunflower seeds
Directions:
1. Warm the agave nectar, coconut butter, and nut butter in a saucepan until ingredients are soft enough to combine
easily when mixed. Remove from heat.
2. Add oatmeal and protein powder and mix well. Then, add dried fruits, almonds, and seeds. Mix well.
3. Press into 9-inch square pan. Let cool in the fridge and cut into squares.
4
MISCELLANEOUS
Eat-Clean Seasoning Mix (Tosca Reno, from “Eat Clean Cookbook”)
Ingredients:
2 tsp sea salt
2 tsp dried basil
2 tsp dried onion powder
2 tsp roasted garlic powder
1 tsp dried thyme
1 tsp dried rosemary
1 tsp dried sage
1 tsp Hungarian paprika
½ tsp curry powder
Directions:
1. Mix all ingredients in an airtight container, shake well to combine, and store in a dark, dry place.
2. This is a great spice blend to use on top of chicken or fish, or in any number of recipes.
Exotic Spice Mix (Tosca Reno, from “Eat Clean Cookbook”)
Ingredients:
1 tsp cumin seeds
1 tsp black peppercorns
2 tsp sweet paprika
1 tsp cayenne pepper
1 tsp ground cinnamon
1 tsp coarse, unrefined sea salt
½ tsp anise seeds
½ tsp freshly ground nutmeg
Directions:
1. Toast all spices in a frying pan over medium heat. Don’t use oil; just toast the spices dry. You will soon begin to smell
the wonderful aromas of the spices as the heat releases them. Toast for several minutes until the pan just begins to
smoke.
2. Remove from heat and let cool.
3. Transfer cooled spices to a spice mill and pulse until you have a smooth, finely ground spice mixture.
4. Transfer to a Mason jar and seal.
5. Use in fragrant dishes with exotic overtones.
5
Dairy-free Basil Pesto Sauce (Adapted from recipe found at http://www.godairyfree.org/recipes/sauces/basic-dairyfree-pesto-vegan-gluten-free-soy-free)
Ingredients:
1 cup fresh basil leaves
3 peeled garlic cloves or 1 tbsp. jarred minced garlic
1/4 cup pine nuts
2 tbsp. lemon juice
3 tbsp. olive oil
1/4 tsp. salt
Directions:
Place all ingredients in a food processor or blender. Process until mixture becomes a smooth paste. Add more salt to
taste. Makes 1/2 cup.
Tahini Sauce (Canadian Living)
Ingredients:
¼ cup lemon juice
½ cup tahini
1 clove garlic finely minced
2 Tbsp parsley
¼ tsp salt
Directions:
Stir ¼ cup water into lemon juice. Gradually stir enough of the lemon mixture into tahini to make a smooth paste,
adding more if necessary (at first mixture will be stiff).
Stir in garlic, parsley, and salt. Cover and refrigerate until sauce is chilled, about 1 hour. Let tahini come to room
temperature and stir before serving.
Dr. Neda’s Wondrous Salad Dressing Formula (Dr. Neda Amani, MD)
Oil (one of many) + Citrus (one of many) + Fresh/Dried Herbs + Sweet
Olive oil
Lime/lemon
Parsley, oregano,
Honey
Sesame oil
Apple cider vinegar basil, dill, etc.
Pure maple syrup
Grapeseed oil
Balsamic vinegar
Agave nectar
Flaxseed oil
Orange/apple/
pomegranate/any juice
Extras – Crushed fresh garlic or ginger, Dijon mustard, sea salt and ground pepper
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Ceasaresque Heavenly Dressing For Golnaz (Dr. Neda Amani, MD)
Ingredients:
Yogurt
Apple cider vinegar, touch of balsamic vinegar
Parmesan cheese
Salt and pepper
Scant Dijon
Coriander
1-2 cloves fresh crushed garlic
2 Tbsp lemon juice
Olive oil
Blend together!
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SNACKS
Kale Chips (Dr. Marie Matheson, ND)
This yummy finger food is a super food full of nutrients like vitamin A, K, C and manganese. It’s a healthy snack and
great in school lunches. Use some good unrefined sea salt and it will taste great. Happy chip night everyone!
Ingredients:
2 head kale, washed and thoroughly dried
4 tablespoons extra virgin olive oil
Unrefined Sea salt, for sprinkling
Directions:
1. Preheat the oven to 200 degrees F.
2. Remove the middle ribs from the kale and cut into 1 1/2-inch pieces (I just pull and rip it apart). Lay on a baking sheet
and drizzle with the olive oil. Rub the oil in the kale with your hands so it is well coated and sprinkle sea salt. Bake until
crisp, turning the leaves halfway through, about 3 hours because they are best when dehydrated slowly. Serve as finger
food.
Tip: I usually start a batch in the early evening when I know I’m going to be home for a bit. When crisp, I usually turn off
the oven and leave the kale in the oven overnight for extra crispiness.
Roasted Chili Chickpeas (Dr. Carol Morley, from “Delicious Detox”)
Ingredients:
1 can chickpeas, rinsed and drained
2 Tbsp extra virgin olive oil
¾ tsp chili powder
¼ tsp ground cumin
¼ tsp sea salt
½ tsp freshly ground pepper
Directions:
1. Preheat oven to 300 F.
2. In a mixing bowl, combine the chickpeas with the olive oil, chili powder, cumin, salt, and pepper and toss to mix well.
3. Place the chickpea mixture on a baking sheet and bake for 30-40 minutes, stirring every 10 minutes, until crispy and
dry.
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Tamari Almonds (Available online at http://www.canadianliving.com/food/tamari_almonds.php)
Ingredients:
2 ½ cups whole, raw almonds
¼ cup tamari or soy sauce (such as Bragg’s soy sauce)
1 tsp lemon juice
1 pinch cayenne pepper
Directions:
1. On parchment paper-lined baking sheet, toast almonds at 350 F until fragrant, about 5 minutes.
2. Sprinkle nuts with tamari, lemon juice, and cayenne pepper (if using); toss and bake for 7 minutes.
3. Stir and turn oven off; leave in oven until tamari mixture is absorbed, about 10-12 minutes. Let cool on rack until crisp
and dry.
4. Store in airtight container for up to 2 weeks.
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APPETIZERS
Guacamole (Tosca Reno, from “Eat Clean Cookbook”)
Ingredients:
3 ripe avocaods
1 small plum tomato, peeled, chopped, and drained
2 green onions, trimmed and chopped
1 small sweet onion – Spanish or Vidalia are nicest – diced fine
2 cloves garlic, passed through a garlic press
Juice of one lime
¼ tsp chili powder
2 Tbsp canned green chilis
½ tsp sea salt
Directions:
1. Mash avocados in a medium-sized mixing bowl. Add all remaining ingredients and mix well to combine.
2. Taste and adjust the seasoning if necessary
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SOUP
Change of Season Soup (Ancient Chinese Recipe)
This soup is used in Chinese medicine in the fall and spring (when the season changes) to boost the immune system.
Ingredients:
1. Codonopsis Root- Helps tonify and strengthen “Qi” energy and helps to build Blood and nourish body fluids.
2. Astragalus Root- Helps strengthen protective defenses, strengthen “Qi” energy, nourish the Spleen, and tonify the
Blood and Lungs.
3. Dioscorea (Chinese yam) Root- Tonify and balances the Lungs and the Kidneys.
4. Chinese Lycii Berries- Strengthen the Liver and Kidneys.
Directions:
Use equal parts of each herb (2-3 oz) added to a large pot of water (~4L). Bring to a boil and then simmer for 4-6 hours.
Remove the herbs and drink the broth or use as a soup base. For added flavor and nutrients, feel free to add chicken,
ginger, garlic, carrots, celery, onions, pepper, cloves and/or salt.
Sweet Potato and Coconut Quinoa Soup (Patricia Green and Carolyn Hemming, from “Quinoa 365”)
Ingredients:
2 large sweet potatoes
2 Tbsp water
½ cup diced onion
½ cup quinoa
3 cups vegetable stock
1 cup coconut milk
¼ tsp cayenne pepper
¼ tsp chili powder
Directions:
1. Wash and peel the sweet potatoes and cut into 2- to 3-inch pieces. Steam for 5-6 minutes until soft but not mushy.
2. Place the water and onion in a large saucepan over medium health and cook until the onion softens, about 7 minutes.
Stir in the quinoa and vegetable stock and bring to a boil. Reduce the heat to medium and cook for about 15 minutes,
until the quinoa is cooked.
3. Add the sweet potato to the sauce pan. Puree the mixture with a hand blender or cool slightly and puree in 2 batches
in a blender or food processor. Return to low heat and stir in the coconut milk. Reheat slowly on low, adding the
cayenne and chili powder. Ladle into bowls and top each with a spoonful of plain yogurt, if desired.
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SIDE DISHES
5-Minute Brussels Sprouts (George Mateljan, from www.whfoods.org)
Ingredients:
1 lb Brussels sprouts
Mediterranean Dressing
3 Tbsp extra virgin olive oil
2 tsp lemon juice
2 medium cloves garlic, chopped or pressed
Sea salt and black pepper to taste
Optional: 1 Tbsp Dijon mustard, 1 Tbsp minced parsley
Directions:
1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, cut Brussels sprouts into quarters or chop into smaller pieces and let sit for at
least 5 minutes to bring out their hidden health benefits.
3. Chop or press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
4. Steam Brussels sprouts for 5 minutes.
5. Transfer to a bowl. Toss Brussels sprouts, while they are still hot, with the ingredients for the Mediterranean
Dressing.
Peas and Carrots with Lemon, Dill, and Mint (by Martha Stamps)
Ingredients:
1-2 medium lemons
1/2 cup extra-virgin olive oil
1 Tbs. minced fresh mint
1 tsp. minced fresh dill
Kosher salt and freshly ground black pepper
2 bunches small young carrots, preferably with tops (about 2 lb.)
8 oz. fresh sugar snap peas, trimmed and strings removed
Directions:
1. Finely grate 1/2 tsp. zest from a lemon and then juice the lemon to yield 1/4 cup (if it yields less, juice the second
lemon). In a large bowl, whisk the zest, juice, oil, mint, dill, 1/2 tsp. salt, and 1/8 tsp. pepper.
2. Trim the tips and all but about 1/2 inch of the greens from the carrots and then peel them. In a large pot fitted with a
steamer insert, bring an inch of water to a boil over high heat. Have ready a large bowl of ice water. Lay the carrots in
the basket of the steamer, cover tightly, and steam until crisp-tender, 4 to 5 minutes. Cool the carrots in the ice water
for a few minutes; then lift them out and add to the dressing.
3. Steam the peas in the same pot until barely tender, about 3 minutes. Cool them in the ice water for a few minutes,
drain, and add to the carrots. Stir to coat the vegetables in the dressing. Taste and add more salt, if needed.
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4. Let the vegetables sit for at least 30 minutes and up to 1 hour, tossing occasionally. With a slotted spoon, transfer the
vegetables to a serving platter. Serve chilled or at room temperature.
No-Cook Colorful Bean Salad (Tosca Reno, from “Eat Clean Cookbook”)
Ingredients:
1 can black beans, rinsed and drained
1 can red kidney beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 can lentils, rinsed and drained
1 bunch scallions, trimmed and chopped
2 Roma tomatoes, coarsely chopped
¼ cup chopped cilantro or parsley
2 Tbsp olive oil
2 Tbsp apple cider vinegar
Juice of freshly squeezed lime
Directions:
Mix all ingredients together and chill for at least 2 hours. Serve as a side dish with any meal
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MAIN COURSE
Marinated Baked Tofu (Available online at http://low-cholesterol.food.com/recipe/marinated-baked-tofu-114102)
Ingredients:
1 package firm tofu
3-4 Tbsp soy sauce
1-2 cloves of minced garlic
1 Tbsp fresh grated ginger
1 Tbsp sesame oil
1 Tbsp rice vinegar
1-2 tsp honey or sugar (optional)
1 Tbsp olive oil
Directions:
1. Drain tofu and cut into 1" cubes.
2. Mix all other ingredients together except olive oil.
3. Pour marinade over tofu and cover.
4. Refrigerate overnight or longer (I've left it for 3 nights).
5. Lightly grease baking pan or sheet with olive oil.
6. Arrange tofu in single layer on sheet, making sure not to forget the garlic and ginger from the marinade dish.
7. Bake at 350 degrees for 50-60 minutes, flipping tofu at least once during the process, until brown and slightly crispy.
Millet Bowl with Black Beans and Vegetables (Available online at http://www.wholeliving.com/130295/millet-bowlblack-beans-and-vegetables)
Ingredients:
1/4 cup millet
One 15-ounce can black beans, drained and rinsed
2 tablespoons minced fresh ginger
Kosher salt
1 cup water
4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
1 medium carrot, peeled and cut into 1/4-inch-thick rounds
2 baby bok choy, halved
1/2 cup shredded red cabbage
1 scallion, thinly sliced
Freshly ground black pepper
2 tablespoons toasted sunflower seeds
3 tablespoons extra-virgin olive oil
3 tablespoons apple-cider vinegar
14
Directions:
1. Place millet, black beans, and ginger in a small saucepan. Add 1/2 teaspoon salt and water. Bring to a boil, stir once,
then reduce heat and simmer, covered, for 25 minutes. Allow to rest for 10 minutes, then fluff with a fork.
2. Steam shiitakes in a steamer over boiling water, covered, for 3 minutes. Add carrots and bok choy and steam 4 to 6
minutes more. Remove steamer from heat.
3. In a small bowl, whisk together oil and vinegar to make dressing. Season with a dash of salt.
4. Transfer millet to bowls and garnish with steamed and remaining raw vegetables. Season to taste with salt and
pepper. Pour dressing over top and sprinkle with sunflower seeds.
Spaghetti Sauce (Canadian Living)
Ingredients:
1 ½ pounds ground beef
1 large onion, chopped
1 large green pepper, chopped
2 cloves garlic, minced
3 16 oz cans tomatoes, cut up
1 6 oz can tomato paste
2 tsp brown sugar
1 ½ tsp dried oregano crushed
1 tsp salt
½ tsp dried basil
½ tsp dried thyme
1 bay leaf
2 cups water
Directions:
1. In a Dutch oven, cook meat, onion, green pepper, and garlic until meat is browned and vegetables are tender. Drain
off fat.
2. Stir in undrained tomatoes, tomato paste, brown sugar, oregano, salt, basil, thyme, and bay leaf.
3. Stir in the water. Bring to a boil, reduce heat. Simmer, uncovered, for 1 ½ to 2 hours or until desired consistency is
reached. Remove bay leaf, serve over cooked spaghetti.
Quinoa and Black Beans (Available online at http://allrecipes.com//Recipe/quinoa-and-black-beans/Detail.aspx)
Ingredients:
1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
15
salt and pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsed and drained
1/2 cup chopped fresh cilantro
Directions:
1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper.
Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black
beans and cilantro.
Simple Quinoa and Vegetable Recipe (Available online at http://recipes.sparkpeople.com/recipedetail.asp?recipe=736899)
Ingredients:
1 cup quinoa
2 cup water
4 medium carrots
1 zucchini
8 spears of fresh asparagus
1 Tbsp rice wine vinegar
2 Tbsp olive oil
1 tsp fresh thyme, leaves removed from stem
Black pepper to taste
Directions:
1. Place water in a small covered saucepan. Bring to a boil. Add quinoa and stir. Reduce heat to a simmer and replace lid.
Simmer for 11-12 minutes, or until water is absorbed. Using a "Y" shaped peeler, peel the carrots and zucchini into
strips. Snap the woody ends off the asparagus. Cut the asparagus into 2-inch sections. Steam the vegetables for 3-4
minutes.
2. Meanwhile, prepare the vinaigrette. Place the vinegar and thyme in a small bowl, then whisk in the oil. Once the
quinoa is cooked, fluff it with a fork.
Place 1/2 cup of quinoa on each plate. Arrange a quarter of the vegetables over the quinoa and top with about 2
teaspoons of the vinaigrette.
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Vegetarian Chili (Available online at http://www.twopeasandtheirpod.com/vegetarian-quinoa-chili/)
Ingredients:
1/2 cup quinoa, rinsed
1 cup water
1 tablespoon olive oil
1 small onion, chopped
3 cloves garlic, minced
1 jalapeno pepper, diced
1 large carrot, peeled and chopped
2 celery stalks, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 medium zucchini, chopped
2 (15 ounce) cans black beans, drained and rinsed
1 (15 ounce) can red kidney beans, drained and rinsed
3 (15 ounce) cans diced tomatoes
1 (15 ounce) can tomato sauce
2-3 tablespoons chili powder, depending on your taste (we used 3)
1 tablespoon ground cumin
Salt and black pepper, to taste
Optional toppings: green onions, avocado slices, cheese, sour cream, Greek yogurt, chips, crackers, etc.
Directions:
1. In a medium sauce pan, combine the quinoa and water. Cook over medium heat until water is absorbed, about 15
minutes. Set aside.
2. In a large pot, heat the olive oil over high heat. Add the onion and cook until tender, about 5 minutes. Stir in garlic,
jalapeño, carrot, celery, peppers, and zucchini. Cook until vegetables are tender, about 10 minutes.
3. Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked quinoa. Season with chili powder,
cumin, salt, and black pepper. Simmer chili on low for about 30 minutes. Serve warm.
Note-garnish the chili with green onions, avocado slices, cheese, sour cream/Greek yogurt, chips, crackers, if
desired. This chili freezes well.
17
Kale & wild rice salad with avocado, black beans, and a toasted sesame dressing
(Available online at http://www.whatscookinggoodlooking.com/whats-cooking-good-looking/2012/1/30/kale-wild-ricesalad-with-avocado-black-beans-and-a-toasted.html)
This salad works well with all kinds of rice, grains, or lentils. It is best to prepare the rice or grain ahead of time (a day
before) so this way you can throw the salad together easily. You can substitute a white bean over a black bean if you like.
It's a very flexible, easy going salad.
Ingredients:
1/2 cup of cooked wild rice
6-7 large kale leaves (preferably, dinosaur kale), finely chopped
1 avocado, diced
1/2 cup of organic black beans (canned or soaked overnight, and drained)
For the dressing:
3 tablespoons of toasted sesame oil
1 tablespoon of brown rice vinegar
1/2 tablespoon of tamari
1/2 lime, juiced
Optional toppings: sesame seeds, chopped chives, cracked black pepper
Directions:
1. If your rice is not cooked already, start by cooking the rice according to it's instructions.
2. While the rice is cooking, prepare the dressing. Combine all of the ingredients in a small bowl, whisk together, and set
aside.
3. Then, prepare all of the vegetables for the salad and assemble.
4. When the rice is done, allow it to cool slightly before incorporating it into the salad.
5. Toss everything together with the dressing, add the optional toppings, and serve immediately.
Quinoa and with Chickpeas and Tomatoes (Available online at http://allrecipes.com/Recipe/quinoa-with-chickpeasand-tomatoes/Detail.aspx)
Ingredients:
1 cup quinoa
1/8 teaspoon salt
1 3/4 cups water
1 cup canned garbanzo beans (chickpeas), drained
1 tomato, chopped
1 clove garlic, minced
3 tablespoons lime juice
4 teaspoons olive oil
1/2 teaspoon ground cumin
1 pinch salt and pepper to taste
1/2 teaspoon chopped fresh parsley
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Directions:
1. Place the quinoa in a fine mesh strainer, and rinse under cold, running water until the water no longer foams. Bring
the quinoa, salt, and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is
tender, 20 to 25 minutes.
2. Once done, stir in the garbanzo beans, tomatoes, garlic, lime juice, and olive oil. Season with cumin, salt, and pepper.
Sprinkle with chopped fresh parsley to serve.
Quinoa Salad with Creamy Tahini Dressing (Available online at
http://www.canadianliving.com/food/gluten_free_quinoa_salad_with_creamy_tahini_dressing.php)
Ingredients:
1 cup (250 mL) quinoa, rinsed and drained
1/2 tsp (2 mL) salt
1/4 cup (60 mL) lemon juice
1/4 cup (60 mL) extra-virgin olive oil
1/4 cup (60 mL) tahini
1/4 cup (60 mL) warm water
1 small clove garlic, minced
1/2 tsp (2 mL) ground cumin
1/4 tsp (1 mL) pepper
2 cups (500 mL) grape tomatoes or cherry tomatoes, halved
1 cup (250 mL) diced English cucumber
1 cup (250 mL) drained rinsed canned lentils
2/3 cup (150 mL) chopped fresh parsley
1/3 cup (75 mL) chopped fresh mint
3 green onions, thinly sliced
Directions:
1. In saucepan, bring quinoa, half of the salt and 2 cups water to boil over high heat; reduce heat, cover and simmer until
no liquid remains and quinoa is tender, about 15 minutes. Let cool.
2. In large bowl, whisk together lemon juice, oil, tahini, warm water, garlic, cumin, pepper and remaining salt. Stir in
quinoa, tomatoes, cucumber, lentils, parsley, mint and green onions, tossing to coat. (Make-ahead: Cover and
refrigerate for up to 3 days.)
Curry Roasted Cauliflower Salad (Sasha Seymour, from “The Globe and Mail”, Sept 15, 2012)
Ingredients:
1 small head cauliflower, cut into bite sized florets
¼ cup pine nuts
2 Tbsp curry powder
½ tsp sea salt
1 Tbsp honey
2 Tbsp red wine vinegar
4 tsp extra virgin olive oil
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1 bunch watercress
¼ cup raisins
1 lemon, juiced
Directions:
1. Preheat oven to 450. Line a large cookie sheet with parchment paper.
2. In a large bowl, combine curry powder, sea salt, honey, olive oil, and vinegar. Mix thoroughly.
3. Add cauliflower and pine nuts and toss to coat.
4. Tip onto pan and roast in oven in middle rack for about 35 minutes, stirring a couple of times after 20 minutes.
5. Remove from oven and let cool.
6. Just before serving add watercress, raisins, and the juice of one lemon to cauliflower and toss to combine.
Clean Eating Chickpea Salad (Available online at http://thejoyofcleaneating.com/recipes/tangy-chickpea-salad/)
Ingredients:
1 can (15 ounces) no salt added chickpeas or garbanzo beans, rinsed
3/4 cup organic edamame (frozen works well, simply thaw beforehand) *see notes
1/4 cup red bell pepper, finely chopped
1/4 cup green pepper, finely chopped
1/3 cup carrot, finely chopped
1/3 cup organic dried cranberries (make sure you check the label as dried fruit is often sweetened with sugars)
2 tbsp sunflower, olive oil or Garlic Gold Oil
1/4 cup balsamic vinegar
1/2 tsp sea salt
1-2 cloves garlic, minced
1/2 tsp cumin
1 tsp Italian seasoning
1/4 tsp rosemary
black pepper to taste
Directions:
1. In a small bowl mix together oil, vinegar, sea salt, garlic, cumin, Italian seasoning, rosemary and black pepper. Stir the
dressing well and set aside.
2. In a large bowl mix together chickpeas, edamame, peppers, carrots and cranberries. Toss with dressing and stir to
evenly coat.
3. Refrigerate salad for 1 hour before serving to let flavors set in.
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Tender and Crisp Chicken Legs with Sweet Tomatoes (Dr. Marie Matheson, ND)
This recipe takes literally minutes to put together but then requires slow, gentle cooking. I love it because it’s a one-pot
meal and it never fails, so it’s a good one to serve if you have guests. Basically the skin of the chicken goes beautifully
crisp and the meat becomes sticky and tender and falls away from the bone, while the tomatoes are slow-roasting and
creating the most fabulous broth. The finished dish can be flaked into warm salads or simply eaten as is.
Ingredients:
4 chicken legs, jointed
3 tsp dried thyme
Sea salt and freshly ground black pepper
A big bunch of fresh basil, leaves picked, stalks finely chopped
2 big handfuls of red and yellow cherry tomatoes, halved, and ripe plum tomatoes quartered
1 whole bulb of garlic, broken up into cloves, not peeled
1 fresh red chili finely chopped
Olive oil
1 14 ounce can of navy/black beans, drained (so so good!)
Directions:
1. Preheat your oven to 350°F.
2. Throw in all the roughly chopped basil leaves and stalks, then add the tomatoes.
3. Season chicken pieces all over with salt, pepper and thyme and put them into a snug-fitting pan in one layer.
4. Scatter the garlic cloves into the pan with the chopped chili and add some drained navy beans.
5. Place in the oven for 1 1/2 hours, turning the tomatoes halfway through. Put under the broiler for the last 5 minutes
just before serving until the chicken skin is crisp and the meat falls off the bone.
Mediterranean Chickpeas (Tosca Reno, from “Eat Clean Cookbook”)
Ingredients:
2 Tbsp extra virgin olive oil (or coconut oil)
1 small purple onion, peeled and coarsely chopped
2 stalks celery, coarsely chopped, leaves included
4 Roma tomatoes, washed and chopped
2 cloves garlic, passed through garlic press
1 red bell pepper, coarsely chopped
1 2/3 cup chickpeas, canned or cooked
Juice of 2 limes, freshly squeezed
1 tsp dried oregano
1 tsp dried basil
Pinch dried thyme
½ tsp sea salt
Freshly ground pepper, to taste
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Directions:
1. Heat oil over medium flame in large skillet. Add onion and celery and sauté for 5 minutes.
2. Add tomatoes, garlic, and pepper, cooking for another 5 minutes.
3. Stir in chickpeas, lime juice, herbs, salt, and black pepper, and continue cooking over medium heat for 8 minutes
4. Serve hot.
Falafel Burgers (Dr. Jessica Black ND, from “The Anti-inflammatory Diet Cookbook)
Ingredients:
2 Tbsp olive oil
1 ½ cup minced onions
3 cloves garlic
1 tsp ground cumin seeds
1 cup finely chopped sweet potatoes or carrots
1 ¾ cup cooked chickpeas (drained if canned)
1 ½ Tbsp tahini
¼ cup fresh minced parsley
1/3 cup plus 1 Tbsp chickpea flour (*can also use quinoa flour or other flour)
½ tsp baking soda
1 tsp salt
Juice of ½ medium lemon
Directions:
1. In a large skillet over medium heat, sauté onions in 1 Tbsp olive oil until soft. Add garlic, cumin, seeds, and carrot.
Sauté for 2 more minutes. Transfer to a large bowl.
2. Add drained chickpeas; mash by hand or in a food processor. Add tahini and parsley.
3. In a smaller bowl, combine chickpea flour, baking soda, and salt. Add to mashed chickpea mixture in large bowl, and
mix well. With floured hands, form 4 patties and lightly dust with remaining flour.
4. Heat 1 Tbsp olive oil in large skillet over medium heat. Add patties to skillet. After 1 minute, or when browning
begins, flip the patties. Cook for about 2 minutes, before flipping again. Keep cooking, turning every minute or two,
until they are a deep golden brown on both sides.
5. Squeeze fresh lemon juice on top. Serve immediately with hummus or baba ghanoush.
Curried Lentil Stew (Dr. Carol Morley, ND, from “Delicious Detox”)
Directions:
3 Tbsp oil
1 small yellow onion, finely diced
1 tsp sea salt
2 Tbsp peeled and minced fresh ginger root
3 garlic cloves, coarsely chopped
5 cups water
¼ tsp chili pepper flakes
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1 tsp curry powder
½ tsp turmeric
¼ tsp ground cumin
1 cup dried red lentils
3 large carrots, peeled and diced
2 cups loosely packed fresh spinach
¼ cup loosely packed chopped fresh cilantro
1 tsp freshly ground pepper
Directions:
1. Heat the sunflower oil in a large sauté pan over medium heat. Add the onion and ½ tsp of salt, and cook, stirring
occasionally, for 10 minutes.
2. Puree the ginger, garlic, and ¼ cup of the water in a small food processor, and then add the puree to the onion in the
sauté pan. Cook for 5 minutes more.
3. Add the chili flakes, curry, turmeric, and cumin, and cook, stirring, for 1 minute.
4. Stir in the lentils, and the remaining 4 ¾ cup of water, cover, and cook over low heat for 30 minutes.
5. Add the carrots and the remaining ½ tsp of salt, and simmer for an additional 20 minutes.
6. Stir in the spinach and simmer, uncovered, for 5 minutes.
7. Stir in the cilantro and pepper. More water can be added to thin out the stew to easily pour over brown rice or
quinoa.
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Desserts
Black Bean Chocolate Cupcakes (Dr. Marie Matheson, ND)
Ingredients:
2 cups organic black beans
3 organic eggs
1/3 cups organic cocoa powder
1/3 cup coconut oil
1/2 cup unpasteurized honey
1/2 tsp. baking soda
1/2 tsp. salt
1/2 cup dark chocolate chips
Directions:
1. Preheat oven to 350 F and place paper cup liners into muffin tin.
2. Place all of the ingredients in the blender until combined.
3. Next fold in chocolate chips and spoon mixture into tin
4. Bake for 30 minutes or until toothpick comes out clean.
5. Remove from oven and spread more chocolate chips
6. Return cupcakes to oven and bake another 5 minutes
Yields approximately 12-18 cupcakes
Gluten Free Chick Pea Chocolate Cake (Available online at http://allrecipes.com/recipe/garbanzo-bean-chocolate-cakegluten-free/)
Ingredients:
1 1/2 cups semisweet chocolate chips
1 (19 ounce) can garbanzo beans, rinsed and drained
4 eggs
3/4 cup white sugar
1/2 teaspoon baking powder
1 tablespoon confectioners' sugar for dusting
Directions
1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9-inch round cake pan.
2. Place the chocolate chips into a microwave-safe bowl. Cook in the microwave for about 2 minutes, stirring every 20
seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, reduce the
power to 50 percent.
3. Combine the beans and eggs in the bowl of a food processor. Process until smooth. Add the sugar and the baking
powder, and pulse to blend. Pour in the melted chocolate and blend until smooth, scraping down the corners to make
sure chocolate is completely mixed. Transfer the batter to the prepared cake pan.
4. Bake for 40 minutes in the preheated oven, or until a knife inserted into the center of the cake comes out clean. Cool
in the pan on a wire rack for 10 to 15 minutes before inverting onto a serving plate. Dust with confectioners' sugar just
before serving.
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Gluten Free Cinnamon Rolls
(Available online at http://www.naturallyknockedup.com/recipe-cinnamon-rolls-gluten-free/)
Ingredients:
Rolls:
4 Tablespoons butter, softened
1/2 cup sucanat or whole cane sugar
1 cup milk, slightly warmed
2 eggs
1/2 cup coconut oil
2 teaspoons vanilla
1 cup sorghum
1/2 cup brown rice flour
1 1/2 cups arrowroot flour/starch (also works well with tapioca or corn starch)
1/2 teaspoon baking soda
4 teaspoons baking powder (aluminum free)
4 teaspoons xanthan gun
1 teaspoon sea salt
2 1/2 teaspoons yeast (if not instant, place in warmed milk with a touch of sugar while you ready the ingredients)
Filling:
1 cup sucanat or whole cane sugar
1 Tablespoon cinnamon
Icing:
3/4 cup powdered sucanat (make your own by grinding in a blender or coffee grinder)
1 teaspoon vanilla
Milk for consistency
4 oz cream cheese
Directions:
1. Preheat oven to 375 degrees.
2. (Best results when using a mixer) Combine butter and sugar until well mixed and creamy. Add in the milk, eggs,
coconut oil, and vanilla. In a separate bowl, combine all dry ingredients and add to the wet mixture, beating on high until
no lumps remain. (Start slow and work up to high – lest you have a mess on your hands.) The dough should resemble
bread dough at this point, but will be slightly soft and wet. You should be able to tough with your fingers, leave an
indentation, but not have it stick to you. If the dough is to stiff, you can add milk at 1 Tbsp increments until the right
consistency is reached.
3. Lay 2 pieces of plastic wrap, waxed or parchment paper on the counter(overlapping by a few inches), place 1/2 of the
dough onto it and cover with another layer of wrap. Roll the dough out between the layers of wrap with a rolling pin
until it reaches about 12 inches by 12 inches square in size. Take the top layer of wrap off.
4. Sprinkle 1/2 cup of sucanat and 1/2 Tbsp cinnamon over the dough.
5. To roll, lift the edge of the wrap and help the dough roll over itself.
6. Using a sharp knife, slice the dough into eight even pieces and place into a buttered 9×13 pan; leaving room for the
rest of the rolls. Repeat with the second half of the dough.
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7. Bake for 20 minutes.
8. While they cool slightly after you remove them from the oven, mix together the icing. Mix powdered sugar and
vanilla, adding just enough milk to get the consistency you desire. You’re going to look for a pourable icing, but not to
thin. Add the softened cream cheese and mix until well combined.
9. Pour icing over cinnamon rolls while they are still hot.
Bliss Balls (Adapted from the recipe available online at http://www.native-american-flutes.com/bliss-balls.htm)
Ingredients:
½ cup tahini
¾ cup peanut butter
1/3 cup agave or maple syrup
¼ cup cocoa
¾ cup sesame seeds
½ cup coconut, shredded
¾ cup sunflower seeds
¼ cup raisins
½ cup chocolate chips
Directions:
1. In a medium sized mixing bowl, combine the tahini, peanut butter, syrup, raisins, chocolate chips, and cocoa powder.
2. In a skillet, lightly toast the sesame seeds, sunflower seeds, and coconut. Set aside to cool for ten minutes and then
add to the mixing bowl and mix well.
3. Form into small balls by hand. Roll the balls in a small amount of coconut. Place them on a cookie sheet and put into
the refrigerator for 20 minutes to harden. Serve these delicious treats anytime.
Homemade Chocolate Mint Date Bars (Dr. Tamar Ferreira, ND)
Ingredients:
½ package of date paste
1 cup crushed almonds
1/4 cup and a little more of cocoa powder
1 cap of mint/peppermint extract (the cap of the small extract bottle)
Dash of peppermint tea leaves
3 Tbsp almond butter
1 1/2 Tbsp raw honey (melted in microwave)
Directions:
1. Heat the date paste in the microwave about 30 seconds just to get it more mushy.
2. Mix all the ingredients together (get your hands dirty!). Adjust amounts to taste.
3. Press into a flat dish and put in fridge to settle 15-20min.
4. Cut into squares.
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Chocolate avocado pudding (Dr. Marie Matheson, ND)
This pudding is dairy-free and refined sugar-free. But don’t be scared. Make it, and you will fool everyone you serve it
to into thinking they are eating a not-so-healthy, sinful dessert when in fact, it’s truly healthy and not sinful in the least.
Avocados are healthy monounsaturated fats full of vitamins and minerals. My kids love taking a little container of this
yummy dessert to school. As always, use as many organic ingredients as possible!
Ingredients:
2 medium-sized ripe avocados
1/4 cup unsweetened cocoa powder
1/2 cup pure maple syrup or 2 droppers full of stevia
1.5 tsp vanilla extract
Cacao nibs or fresh strawberries/raspberries to garnish (optional)
Directions:
1. Place all of the ingredients in a food processor and blend until smooth
2. Cover and refrigerate for about 1 hour
3. Separate into individual bowls, garnish with cacao nibs or berries (if using)
4. Makes about 1 1/2 cups
Raw Cinnamon-Sunflower Truffles (Available online at www.nourishingmeals.com)
Ingredients:
2 cups raw sunflower seeds
2 tablespoons ground cinnamon
1/8 teaspoon sea salt
1 cup pitted medjool dates
2 tablespoons extra virgin olive oil
2 tablespoons dark agave nectar or maple syrup*
Unsweetened shredded coconut
Directions:
1. Place the sunflower seeds, cinnamon, and sea salt into a food processor fitted with the "s" blade. Process until seeds
are very finely ground. It only takes a minute or so.
2. Add the pitted dates and olive oil. Process again until combined and sticky. Only add the agave or maple syrup if need
be. Your dates may be moist enough and you might not need extra sweetener. Check to see if you can form a truffle by
rolling some of the mixture in your hands. If it falls apart then add the sweetener and process again.
3. Scoop out the sunflower mixture by the large spoonful and roll into balls. Then roll in shredded coconut. Store in the
fridge for up to 10 days.
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Maple oatmeal coconut almond-oat cookies (Teri Gentes, Can-Fit-Pro magazine March/April 2012)
Ingredients:
1/2 cup walnut oil
1/2-2/3 cup maple syrup
1 egg (vegan-1 tbsp ground flax seed stirred into 2 oz water, let stand 5-10 min)
2 tbsp organic almond, soy or coconut milk or water
1 cup buckwheat flour
1/2 cup organic coconut or almond flour
2 tsp cinnamon, 1 tsp cardamom powder
1/2 tsp sea salt and 1/2 tsp baking soda
2 cups old fashioned oatmeal (gluten free Bob Mills oats)
1 cup walnuts, roughly chopped
1/2 cup organic currants or maple sweetened cranberries
Directions:
1. Measure oil and maple syrup into a large mixing bowl. Add the egg or flax mixture and milk or water, beat thoroughly.
2. Stir together flours, cinnamon, cardamom, seat salt, and baking soda; add to the oil/syrup mixture, blend well. Add
oats, walnuts and dried fruits if using; mix together.
3. Let mixture sit 15 min to soften the oats.
4. Preheat oven to 350F and line 2 cookie sheets with parchment paper.
5. Using wet hands, form 2-3 inch cookies. Space 1.5 inches apart on cookie sheets.
6. Bake for 12-15 min or until just done. Cool on a rack.
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