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Veggie balls are great appetizers. To make playful shish kebabs, alternate veggie balls with grape or cherry tomatoes and mushrooms. Serve with a spicy sauce or relish.
Another variation is veggie burgers. Form patties from the dough instead of balls and gently sauté in coconut butter. Serve hot with a horseradish gravy, stuffed or double-baked potatoes ("potatoes in jackets") and a leafy green salad.
2 cups (500 ml) carrot pulp (from juicer) or grated carrots
2 1/2 cups (625 ml) whole wheat bread crumbs
1 large onion, finely chopped
1 Tbsp (15 ml) coconut butter
1 Tbsp (15 ml) soy sauce
1 small potato, peeled and finely grated
3 free-range eggs
1 Tbsp (15 ml) tamari sauce
3/4 cup (185 ml) whole milk or almond milk
2 Tbsp (30 ml) kefir
1 tsp (5 ml) spicy herbal salt (such as Herbamare)
1/2 tsp (2 ml) dried thyme
2 Tbsp (30 ml) tomato paste
1 clove garlic, minced
pinch cayenne pepper
1 Tbsp (15 ml) parsley, finely chopped
Green Tomato Relish:
1 medium red onion, finely diced
1 lb (454 g) firm green tomatoes, finely diced
1/4 cup (60 ml) extra-virgin olive oil
1 Tbsp (15 ml) fresh cilantro, chopped
1 tsp (5 ml) fresh ginger, minced
1 tsp (5 ml) fresh lemon juice
1 tsp (5 ml) natural sugar
1 Tbsp (15 ml) red bell pepper, finely chopped (optional)
1 Tbsp (15 ml) yellow bell pepper, finely chopped (optional)
Horseradish Gravy:
3 cups (750 ml) whole milk or soy or nut milk
1 cup (250 ml) water
1/4 cup (60 ml) whole wheat, spelt or kamut flour
1 vegetable bouillon cube
1/4 cup (60 ml) freshly ground horseradish
Sauté onions in coconut butter and soy sauce until translucent. Let cool. Combine carrot pulp, two cups (500 ml) bread crumbs and all other ingredients in listed order. Mix dough and season to taste. Refrigerate for 30 minutes.
Shape dough into walnut-size balls and roll in remaining bread crumbs. Sauté in coconut butter until golden brown. Refrigerate until cool and serve.
Green Tomato Relish:
Combine ingredients in a bowl and refrigerate at least 30 minutes before serving.
Horseradish Gravy:
Boil milk. Add vegetable bouillon cube and dissolve. Mix flour with water until all lumps disappear. Add mixture to boiling milk. Let simmer until gravy has thickened. Remove from heat and stir in ground horseradish. Add more horseradish if needed; the gravy should taste poignant but not painful. Serve hot.
Happy in Herb Heaven
When I was growing up, my mother would send me into our herb garden to gather chives, parsley and lovage. I'll never forget being surrounded by the distinctive aromas and how she used these herbs to enhance the flavour of our soups, salads and more. Herbs are nature's special gift to us.
When I was growing up, my mother would send me into our herb garden to gather chives, parsley and lovage. I'll never forget being surrounded by the distinctive aromas and how she used these herbs to enhance the flavour of our soups, salads and more. Herbs are nature's special gift to us.
Veg Out for Summer
My mother was quite interested in the "back to raw food" movement sweeping through Germany when I was youn.
My mother was quite interested in the "back to raw food" movement sweeping through Germany when I was youn.
Go Wheat-Free
Grains are an integral part of our daily fare. In the West, the word "meal" literally means "ground grain." Similarly, "meal" is synonymous with the predominant grain of the East, rice.
Grains are an integral part of our daily fare. In the West, the word "meal" literally means "ground grain." Similarly, "meal" is synonymous with the predominant grain of the East, rice.
Mm...Mm...Mm...Mushrooms to Remember
Nature gives us a highly nutritious treat that comes in many different shapes, sizes and colours. It grows either wild in wooded areas and may be harvested late spring to late fall, or it is cultivated and available year-round.
Nature gives us a highly nutritious treat that comes in many different shapes, sizes and colours. It grows either wild in wooded areas and may be harvested late spring to late fall, or it is cultivated and available year-round.
Live, Whole Foods
January is a perfect time to discover the cleansing and healing power of fresh, wholesome food full of live nutrients to support your digestion, lift your spirits and make you feel alive.
January is a perfect time to discover the cleansing and healing power of fresh, wholesome food full of live nutrients to support your digestion, lift your spirits and make you feel alive.
Recipes for Romance
Valentine's Day is a perfect time to show your loved one how much you care. This could be as simple as a special tea for two, as gourmet as a four-course meal, or as comfy as breakfast in bed.
Valentine's Day is a perfect time to show your loved one how much you care. This could be as simple as a special tea for two, as gourmet as a four-course meal, or as comfy as breakfast in bed.
Living Foods for Vibrant Health
There is a great difference between cooked food and raw food. Though cooked food provides the basic nutrients of starch, protein and fat, as well as minerals and some heat-resistant vitamins, it doesn't provide enzymes. Heat, when it rises above 48 degrees Celcius, kills enzymes.
There is a great difference between cooked food and raw food. Though cooked food provides the basic nutrients of starch, protein and fat, as well as minerals and some heat-resistant vitamins, it doesn't provide enzymes. Heat, when it rises above 48 degrees Celcius, kills enzymes.
Cancer-Fighting Foods
It's easy to take in the power of cancer-preventing plantfoods at all times of the day, for breakfast, lunch and dinner.The anticancer recipes featured this month will certainly put you on the right path.
It's easy to take in the power of cancer-preventing plantfoods at all times of the day, for breakfast, lunch and dinner.The anticancer recipes featured this month will certainly put you on the right path.
Gifts From the Kitchen
Mother's Day is as much fun for the kids as for Mom. Giggling and whispering loudly, the darlings tiptoe to the kitchen to whip up traditional breakfast in bed.
Mother's Day is as much fun for the kids as for Mom. Giggling and whispering loudly, the darlings tiptoe to the kitchen to whip up traditional breakfast in bed.
Mediterranean Backyard Barbecue
The barbecue season is just around the corner, and it can be easy to forget the recommended daily servings of fruits and vegetables when an abundance of steak and burgers is being serve.
The barbecue season is just around the corner, and it can be easy to forget the recommended daily servings of fruits and vegetables when an abundance of steak and burgers is being serve.
The Tastes of Summer
Who would ever have thought that barbequing could provide a host of powerful and protective vitamins, flavonoids and carotenes? This is easily achieved through using the grill for sizzling salads that feature colourful ve.
Who would ever have thought that barbequing could provide a host of powerful and protective vitamins, flavonoids and carotenes? This is easily achieved through using the grill for sizzling salads that feature colourful ve.
Easy Late-Summer Ideas
August is all about enjoying those last full days of summer to the maximum. So why not grab family, friends or your sweetie and pack a picnic, just perfect for lounging in the sun or enjoying on a yacht, or pull out something special on a hike..
August is all about enjoying those last full days of summer to the maximum. So why not grab family, friends or your sweetie and pack a picnic, just perfect for lounging in the sun or enjoying on a yacht, or pull out something special on a hike..
School's In: Time to Eat Right!
Quick September Snacks When kids are active it can be hard to get them to stop and eat, and if they do, you certainly want to make the most of the opportunity.
Quick September Snacks When kids are active it can be hard to get them to stop and eat, and if they do, you certainly want to make the most of the opportunity.
Brain Food
Don't forget your veggies! One of the questions I get asked most often, is "are there foods to help with memory? My standard reply is a resounding "yes! I make sure to eat some of these foods daily.
Don't forget your veggies! One of the questions I get asked most often, is "are there foods to help with memory? My standard reply is a resounding "yes! I make sure to eat some of these foods daily.
Warming Winter Dishes
For many years I worked with Fred Edrissi, a European-trained professional chef, in the alive kitchen experimenting with different whole foods and developing unusual, but tasty recipes. We had a lot of fun together and always enjoyed the approval on the faces of the tasters as we passed out samples of our creations.
For many years I worked with Fred Edrissi, a European-trained professional chef, in the alive kitchen experimenting with different whole foods and developing unusual, but tasty recipes. We had a lot of fun together and always enjoyed the approval on the faces of the tasters as we passed out samples of our creations.
Healthy Holiday Fun
This time of year is often filled with excesses: calories, spending, and parties.
This time of year is often filled with excesses: calories, spending, and parties.
Take Time to Savour Slow Food
Rebellion against the fast-food industry has grown into the Slow-Food Movement, which encourages us to take pleasure in well-prepared, nourishing foods. These recipes incorporate a little slow-food style.
Rebellion against the fast-food industry has grown into the Slow-Food Movement, which encourages us to take pleasure in well-prepared, nourishing foods. These recipes incorporate a little slow-food style.
Cleansing Foods
After spending the cozy days of winter sipping hot chocolate and finishing the holiday cookies, our body systems can feel sluggis.
After spending the cozy days of winter sipping hot chocolate and finishing the holiday cookies, our body systems can feel sluggis.
Cancer-Free Living
In order to make healthful choices we need to understand the latest disease-fighting foods. That's why I included the Top 40 cancer-fighting foods in my new book, Staying Alive! Cookbook for Cancer Free Living - so that you can incorporate them into delicious, satisfying meals.
In order to make healthful choices we need to understand the latest disease-fighting foods. That's why I included the Top 40 cancer-fighting foods in my new book, Staying Alive! Cookbook for Cancer Free Living - so that you can incorporate them into delicious, satisfying meals.
Cardamom-Cashew Blobs
Spicy, unique flavor in a flash.
Spicy, unique flavor in a flash.
Saffron Rice
Saffron may seem expensive, but only a little of this delectable herb is needed to make something spectacular. Basmati rice costs twice as much as ordinary rice, but its amazing aroma, flavor and texture make it worth every cent. Saffron threads and basmati rice (brown and naturally white) are available in many natural foods stores.
Saffron may seem expensive, but only a little of this delectable herb is needed to make something spectacular. Basmati rice costs twice as much as ordinary rice, but its amazing aroma, flavor and texture make it worth every cent. Saffron threads and basmati rice (brown and naturally white) are available in many natural foods stores.
Stuffed Squash with Endive
Baked squash is comfort food and this combination of colourful vegetables provides a bounty of healthful beta-carotene.
Baked squash is comfort food and this combination of colourful vegetables provides a bounty of healthful beta-carotene.
Cabbage-Kefir Stuffed Baked Potato
Kefir originated in the Caucasus mountains where the tribes highly prized and carefully guarded their starter cultures. Today, both kefir and culture are widely available.
Kefir originated in the Caucasus mountains where the tribes highly prized and carefully guarded their starter cultures. Today, both kefir and culture are widely available.
Fennel Stuffed Cabbage
Red cabbage often has tougher leaves than white varieties because it takes longer to mature. Here the cabbage is gently braised until tender.
Red cabbage often has tougher leaves than white varieties because it takes longer to mature. Here the cabbage is gently braised until tender.
Savoury Brussels Sprouts
A member of the famed cabbage family, brussels sprouts are loaded with vitamins A and C, folic acid, calcium, phosphorus, potassium, iron and of course, fibre. Serves four.
A member of the famed cabbage family, brussels sprouts are loaded with vitamins A and C, folic acid, calcium, phosphorus, potassium, iron and of course, fibre. Serves four.
Peas in the Pod and Carrot Stars
Edible-pod peas such as snow peas or snap peas add delightful sweetness and crunch to any meal. The peas and carrots go well with rice or nugget potatoes. Serves two to four.
Edible-pod peas such as snow peas or snap peas add delightful sweetness and crunch to any meal. The peas and carrots go well with rice or nugget potatoes. Serves two to four.
Mini Onion and Cheese Pie
It doesn't matter which way you eat the onion, it's always good for you! Onions are antibiotic and can be added to almost any savory dish, along with oregano (also known as marjoram), one of the most versatile herbs.
It doesn't matter which way you eat the onion, it's always good for you! Onions are antibiotic and can be added to almost any savory dish, along with oregano (also known as marjoram), one of the most versatile herbs.
Stuffed Zucchini Roll
A good chef must always think about the right ingredient and the right dish for the right season. This zucchini stuffed with pumpkin is perfect for the fall when you need something hearty and warm to boost your spirit and get you ready for the chill of winter.
A good chef must always think about the right ingredient and the right dish for the right season. This zucchini stuffed with pumpkin is perfect for the fall when you need something hearty and warm to boost your spirit and get you ready for the chill of winter.
Stuffed Beets
Use this stuffing recipe for other root vegetables like yams and potatoes. Choose small vegetables if you're serving as an appetizer or snack, larger ones if it will make up the bulk of the meal. Serves two.
Use this stuffing recipe for other root vegetables like yams and potatoes. Choose small vegetables if you're serving as an appetizer or snack, larger ones if it will make up the bulk of the meal. Serves two.
Root Veggie Gratin
Root vegetables are full of vitamins and minerals (especially vitamins A and C) and calcium and potassium. Macrobiotic cooks believe that roots have the highest potential out of the whole plant to strengthen and energize the body. Serves four.
Root vegetables are full of vitamins and minerals (especially vitamins A and C) and calcium and potassium. Macrobiotic cooks believe that roots have the highest potential out of the whole plant to strengthen and energize the body. Serves four.
Potato Mousse with Zucchini
Mousse doesn't only come in a chocolate flavor! Here potatoes meet zucchini in a subtle blend that's sure to tantalize your tastebuds. Serves four.
Mousse doesn't only come in a chocolate flavor! Here potatoes meet zucchini in a subtle blend that's sure to tantalize your tastebuds. Serves four.
Marinated Portobello Mushrooms
A healthy start to the New Year means eating the best of fresh seasonal vegetables and discovering unique yet simple ways to prepare foods that entice throughout the year. In the winter when your vitamin and mineral supply gets depleted, this dish replenishes your body's needs. Comforting and warming, the mushrooms impart a robust flavour and the essence of the marinade in a fresh new taste.
A healthy start to the New Year means eating the best of fresh seasonal vegetables and discovering unique yet simple ways to prepare foods that entice throughout the year. In the winter when your vitamin and mineral supply gets depleted, this dish replenishes your body's needs. Comforting and warming, the mushrooms impart a robust flavour and the essence of the marinade in a fresh new taste.
Green Bean Casserole
Green beans have lots of vitamin A and potassium, which is needed to keep your heart on the road to good health. You can also make this recipe using carrots instead of beans--they're also full of vitamin A. Serve with mashed potatoes and a crisp green salad.
Green beans have lots of vitamin A and potassium, which is needed to keep your heart on the road to good health. You can also make this recipe using carrots instead of beans--they're also full of vitamin A. Serve with mashed potatoes and a crisp green salad.
Instant Sauerkraut with Black Bean and Pineapple
Don't insult a cabbage or it will turn sour! There's a more civil way of making instant sauerkraut and when combined with black beans and pineapple it makes a refreshing, tangy salad.
Don't insult a cabbage or it will turn sour! There's a more civil way of making instant sauerkraut and when combined with black beans and pineapple it makes a refreshing, tangy salad.
Wheat Berry Casserole with Cherries
Wheat seeds or berries are chewy when cooked and can be served either as a side dish like rice or as a main dish. This casserole makes an interesting and satisfying evening meal when accompanied by a leafy green salad.
Wheat seeds or berries are chewy when cooked and can be served either as a side dish like rice or as a main dish. This casserole makes an interesting and satisfying evening meal when accompanied by a leafy green salad.
Carrot Soufflé
Yields three to four soufflés for a gourmet treat.
Yields three to four soufflés for a gourmet treat.
Red Bean, Sweet Potato and Squash Gratin
Miles better than the plain, mushy potato version!
Miles better than the plain, mushy potato version!
Butternut Squash Stuffed with Spiced Pears
Feel free to substitute other squash to suit your taste!
Feel free to substitute other squash to suit your taste!
Bell Peppers With Mushroom Stuffing
Bell peppers are one of the richest sources of vitamin C; red peppers contain twice the vitamin C as green ones. They also supply plenty of vitamin A, fibre and potassium. This dish is a meal in itself; however, a baked potato goes well with it.
Bell peppers are one of the richest sources of vitamin C; red peppers contain twice the vitamin C as green ones. They also supply plenty of vitamin A, fibre and potassium. This dish is a meal in itself; however, a baked potato goes well with it.
Fruit Pizza
Ask your children to experiment with this pizza recipe. Even if it doesn't turn out 100 per cent, you can't help enjoying the love and enthusiasm that went into it.
Ask your children to experiment with this pizza recipe. Even if it doesn't turn out 100 per cent, you can't help enjoying the love and enthusiasm that went into it.
Marinated Grilled Vegetables
This Mediterranean-based dish is easy and versatile. It can be done with just one or all of the vegetables for an incredibly tasty side or main dish served on grains with salad. This is a sure way to get carotenes, bioflavonoids and the health benefits of olive oil and garlic into your summer menu.
This Mediterranean-based dish is easy and versatile. It can be done with just one or all of the vegetables for an incredibly tasty side or main dish served on grains with salad. This is a sure way to get carotenes, bioflavonoids and the health benefits of olive oil and garlic into your summer menu.
Steamed Asparagus with Tangy Spring Sauce
This very versatile sauce adds zest to any spring or summer vegetable, hot or cold. You can also serve it over rice or tossed with pasta for a satisfying main dish. The sauce can be conveniently made ahead of time and refrigerated up to three days. Serves four.
This very versatile sauce adds zest to any spring or summer vegetable, hot or cold. You can also serve it over rice or tossed with pasta for a satisfying main dish. The sauce can be conveniently made ahead of time and refrigerated up to three days. Serves four.
Potato Baskets with Mushroom and Thyme Filling
These mouthwatering treats make hearty little snacks or a complete meal when served with a green salad or a raw carrot or red beet salad. Makes about 12 baskets.
These mouthwatering treats make hearty little snacks or a complete meal when served with a green salad or a raw carrot or red beet salad. Makes about 12 baskets.
Goat Cheese in Olive Oil
This recipe can also be made with feta cheese. It tastes excellent with a crisp salad or on toasted rye bread. Serve it as a palatable surprise or when you want to impress guests arriving unannounced and you have no time to prepare an elaborate meal. Thyme's antifungal and antibacterial properties make it perfect for use in canning or preserving foods.
This recipe can also be made with feta cheese. It tastes excellent with a crisp salad or on toasted rye bread. Serve it as a palatable surprise or when you want to impress guests arriving unannounced and you have no time to prepare an elaborate meal. Thyme's antifungal and antibacterial properties make it perfect for use in canning or preserving foods.
Pickled Pumpkin
This delicately-spiced preserved pumpkin makes the perfect companion to any kind of salad or served as an hors d'oeuvres. It's a winter condiment to accompany your dinner or lunch and keeps for six months in the refrigerator.
This delicately-spiced preserved pumpkin makes the perfect companion to any kind of salad or served as an hors d'oeuvres. It's a winter condiment to accompany your dinner or lunch and keeps for six months in the refrigerator.
Pumpernickel Rounds
Pumpernickel is a dark rye bread from Germany, hearty enough to sustain Bismarck's army on long winter journeys. Apple and cheese accompanied the pumpernickel because the unique combination of tastes and textures satisfies the taste buds.
Pumpernickel is a dark rye bread from Germany, hearty enough to sustain Bismarck's army on long winter journeys. Apple and cheese accompanied the pumpernickel because the unique combination of tastes and textures satisfies the taste buds.
Blue Cheese Baguette
This is a delicious yet simple recipe you can prepare ahead of time. It's a great finger food and a wonderful marriage of flavours.
This is a delicious yet simple recipe you can prepare ahead of time. It's a great finger food and a wonderful marriage of flavours.
Marinated Apple with Plum-Cashew Dip
While King of Pippins and Rubinettes are good eating apples, this recipe makes them great. The juicy, sweet and tart plums supply carbohydrates, minerals, vitamins and silica.
While King of Pippins and Rubinettes are good eating apples, this recipe makes them great. The juicy, sweet and tart plums supply carbohydrates, minerals, vitamins and silica.
Curried Cauliflower/Broccoli Combo
It's difficult to overestimate broccoli's healing power. This crisp, delicious member of the cruciferous family has been shown to fend off a host of serious conditions, including heart disease and cancer. Cauliflower is known to boost the immune system.
It's difficult to overestimate broccoli's healing power. This crisp, delicious member of the cruciferous family has been shown to fend off a host of serious conditions, including heart disease and cancer. Cauliflower is known to boost the immune system.
Kale Tower with Roasted Potato
Kale is yet another dark leafy green vegetable from the cabbage family. It's rich in minerals and good for liver detoxification.
Kale is yet another dark leafy green vegetable from the cabbage family. It's rich in minerals and good for liver detoxification.
Tortillas
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety.
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety.
Ku Ku Sabzi (Green Frittata)
Simple to make and simply marvellous to eat, cold or warm. Bring it to a picnic or pack it in your children's lunchbox for a delectable treat.
Simple to make and simply marvellous to eat, cold or warm. Bring it to a picnic or pack it in your children's lunchbox for a delectable treat.
Brown Rice Chews
A snack or a meal!
A snack or a meal!
Home-Roasted Nuts
Nuts can be gently roasted at home by warming them in a fry pan until golden or placing them under the broiler for five minutes. They can also be placed on a baking sheet and placed in the hot oven for five to 10 minutes.
Nuts can be gently roasted at home by warming them in a fry pan until golden or placing them under the broiler for five minutes. They can also be placed on a baking sheet and placed in the hot oven for five to 10 minutes.
Longevi-Tea
What if there was a magic potion that could lower the risk of a heart attack and stroke, reduce the rate of your arteries becoming clogged, lower your cholesterol, protect against several cancers, and potentially increase bone density? Well, there is! Tea f.
What if there was a magic potion that could lower the risk of a heart attack and stroke, reduce the rate of your arteries becoming clogged, lower your cholesterol, protect against several cancers, and potentially increase bone density? Well, there is! Tea f.
Tex-Mex Barbecue
Do you love hearty steaks, burgers, fries, chicken wings, and lots of beer? By making a few simple substitutions, you can enjoy all the great flavour of your favourite foods yet reduce the risk of disease.
Do you love hearty steaks, burgers, fries, chicken wings, and lots of beer? By making a few simple substitutions, you can enjoy all the great flavour of your favourite foods yet reduce the risk of disease.
Nutrient-Rich Recipes
With hormones fluctuating monthly and additional changes happening over a lifetime, women can succumb to all kinds of food cravings in an effort to get required nutrients.
With hormones fluctuating monthly and additional changes happening over a lifetime, women can succumb to all kinds of food cravings in an effort to get required nutrients.
Spicy Tomato Salsa
While fresh, vine-ripened tomatoes give you unbeatable taste and valuable live nutrients, you can also use canned tomatoes for this recipe if you're in a rush.
While fresh, vine-ripened tomatoes give you unbeatable taste and valuable live nutrients, you can also use canned tomatoes for this recipe if you're in a rush.
Fantastic Flaxseed
The first time I tasted flax seed oil, I was young and working for Siegfried in his bookstore. We were "going together and he invited me home to meet his family over breakfast.
The first time I tasted flax seed oil, I was young and working for Siegfried in his bookstore. We were "going together and he invited me home to meet his family over breakfast.
Summertime Is Tomato Time
Can you think of anything more delicious than biting into a juicy, sun-ripened tomato picked from the vine in your garden or on your balcony?
Can you think of anything more delicious than biting into a juicy, sun-ripened tomato picked from the vine in your garden or on your balcony?
Tomato-Tofu Kebabs
These succulent kebabs are perfect for summertime grilling. Tofu was developed more than 2,000 years ago and is an important source of protein throughout Asia. The soy bean is one of the few complete protein foods.
These succulent kebabs are perfect for summertime grilling. Tofu was developed more than 2,000 years ago and is an important source of protein throughout Asia. The soy bean is one of the few complete protein foods.
Go Nuts For The Holidays
During the festive season, it can be a challenge to put together a meal that satisfies all the guests and their many different dietary choices. Adding nuts to the menu can solve a number of challenges.
During the festive season, it can be a challenge to put together a meal that satisfies all the guests and their many different dietary choices. Adding nuts to the menu can solve a number of challenges.
Strawberry Popsicles
This natural and delightfully sweet treat is perfect for those last days of summer as an after-school snack. Strawberries are very high in vitamin C and contain powerful antioxidants to promote health.
This natural and delightfully sweet treat is perfect for those last days of summer as an after-school snack. Strawberries are very high in vitamin C and contain powerful antioxidants to promote health.
Festive Pizza Popcorn
Popcorn has the benefits of being filling, yet low in calories, which makes it perfect for the holiday season! The following recipe makes about 6 cups of popped corn.
Popcorn has the benefits of being filling, yet low in calories, which makes it perfect for the holiday season! The following recipe makes about 6 cups of popped corn.
Signy's Homemade Power Bars
"It's great to have healthy snacks handy and it means I don't have to resort to 'power (read: sugar) bars' when my blood sugar levels drop. There are so few good snacks or quick food that you can buy when you're away from home, so I love having my own on hand.-Signy Wilson, cancer survivor
"It's great to have healthy snacks handy and it means I don't have to resort to 'power (read: sugar) bars' when my blood sugar levels drop. There are so few good snacks or quick food that you can buy when you're away from home, so I love having my own on hand.-Signy Wilson, cancer survivor
Lentil Pita Pockets
Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source.
Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source.
Un-Spaghetti Squash
This recipe is so versatile. It can easily be made on the grill by slow cooking the spaghetti squash and then grilling the other vegetables using a grilling basket.
This recipe is so versatile. It can easily be made on the grill by slow cooking the spaghetti squash and then grilling the other vegetables using a grilling basket.
Three Sisters Harvest Squash
This traditional recipe featuring the "three sisters - corn, squash, and beans - takes on a modern twist when served in Mediterranean style. It adds the wonderful healing herbs of parsley - which is high in vitamin C, chlorophyll, calcium, and iron - and basil, a tasty digestive aid.
This traditional recipe featuring the "three sisters - corn, squash, and beans - takes on a modern twist when served in Mediterranean style. It adds the wonderful healing herbs of parsley - which is high in vitamin C, chlorophyll, calcium, and iron - and basil, a tasty digestive aid.
Slow-roasted Vegetables
Slow cooking vegetables really brings out their sweetness, but if you need to have the meal ready faster, steam all the vegetables about 10 minutes before placing them in the oven. This recipe makes an excellent side dish and the leftovers are great as a panini sandwich filling with a tasty bean spread.
Slow cooking vegetables really brings out their sweetness, but if you need to have the meal ready faster, steam all the vegetables about 10 minutes before placing them in the oven. This recipe makes an excellent side dish and the leftovers are great as a panini sandwich filling with a tasty bean spread.
Simple Herbed Greens and Grains
This versatile combination can be made with a variety of grains and greens. Try millet or quinoa for a creamy mixture or brown and wild rice for a nuttier flavour.
This versatile combination can be made with a variety of grains and greens. Try millet or quinoa for a creamy mixture or brown and wild rice for a nuttier flavour.
South Pacific Tofu with Rooibos Sauce
From high in the wilderness of the Cedarberg Mountains of South Africa comes rooibos tea (pronounced roy-boss). The word "rooibos is South African for "red bush and the tiny red leaves pack a powerhouse of health benefits.
From high in the wilderness of the Cedarberg Mountains of South Africa comes rooibos tea (pronounced roy-boss). The word "rooibos is South African for "red bush and the tiny red leaves pack a powerhouse of health benefits.
Mango Relish
Fruit servings aren't high on the priority foods list of most men so I'm always looking for ways to slip in a serving here and there. Mangoes are rich in antioxidants and vitamins and red bell peppers pack a punch of vitamin C-even more than oranges!
Fruit servings aren't high on the priority foods list of most men so I'm always looking for ways to slip in a serving here and there. Mangoes are rich in antioxidants and vitamins and red bell peppers pack a punch of vitamin C-even more than oranges!
Broccoli Sesame Stir-Fry
This dish is an all-time favourite for a calcium boost. Both the broccoli and sesame seeds contain substantial calcium, and this stir-fry is excellent as a side dish or a simple dinner. Using unrefined sesame oil adds genuine Asian flavour.
This dish is an all-time favourite for a calcium boost. Both the broccoli and sesame seeds contain substantial calcium, and this stir-fry is excellent as a side dish or a simple dinner. Using unrefined sesame oil adds genuine Asian flavour.
Chocolate and Strawberry Sandwiches
There is one guarantee with this sandwich-the lunch box will be empty when it returns home. Despite its decadent concept, this sandwich provides healthy whole grains, a serving of nuts provides good fats , and the strawberries
There is one guarantee with this sandwich-the lunch box will be empty when it returns home. Despite its decadent concept, this sandwich provides healthy whole grains, a serving of nuts provides good fats , and the strawberries
Pizza Squares
Pizza is ideal for the lunch box as you can use any combination of vegetables you know your kids will like in order to slip in some veggie servings. To add protein, try using veggie salami slices, or add pineapple tidbits for a little sweetness.
Pizza is ideal for the lunch box as you can use any combination of vegetables you know your kids will like in order to slip in some veggie servings. To add protein, try using veggie salami slices, or add pineapple tidbits for a little sweetness.
Turnips are Tops for Health
Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. As a member of the cruciferous vegetable family, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals.
Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. As a member of the cruciferous vegetable family, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals.
Suppers for Savvy Seniors
This month's recipes are especially designed for seniors. Each one is easy to make and is just enough to serve one or two people. They provide lots of fundamental nutrition, which is important if these are the only meals a senior makes in a day.
This month's recipes are especially designed for seniors. Each one is easy to make and is just enough to serve one or two people. They provide lots of fundamental nutrition, which is important if these are the only meals a senior makes in a day.
Outrageous Red Cabbage Stir-fry with Pinto Beans
I love the colour of this healthful dish. The red pigments found in both the cabbage and the beans provide powerful antioxidant properties to help protect us from disease. Generally speaking, any bean can be substituted in this recipe.
I love the colour of this healthful dish. The red pigments found in both the cabbage and the beans provide powerful antioxidant properties to help protect us from disease. Generally speaking, any bean can be substituted in this recipe.
Emerald Garlic Mashed Potatoes
Consider leaving the peel on your potatoes as this significantly adds to the fibre you'll receive. Adding garlic helps build the immune system at this critical time of year, and why not squeeze in some greens? When chopped finely and swirled into the potatoes, they are a real crowd pleaser.
Consider leaving the peel on your potatoes as this significantly adds to the fibre you'll receive. Adding garlic helps build the immune system at this critical time of year, and why not squeeze in some greens? When chopped finely and swirled into the potatoes, they are a real crowd pleaser.
Yams with Pineapple
Extra vegetables and fruit can add loads of colour, fibre, and vitamins to any meal. Add pineapple as a natural way to sweeten yams and to add exotic flair to the festive table. Of course, it also squeezes in a fruit serving, fibre, and vitamin C.
Extra vegetables and fruit can add loads of colour, fibre, and vitamins to any meal. Add pineapple as a natural way to sweeten yams and to add exotic flair to the festive table. Of course, it also squeezes in a fruit serving, fibre, and vitamin C.
Brie and Wild Mushroom Phyllo
Think of this as the phyllo-siphers scone: baked brie, wild mushrooms, and winter thyme wrapped in crisp bundles.
Think of this as the phyllo-siphers scone: baked brie, wild mushrooms, and winter thyme wrapped in crisp bundles.
Celeriac and Nutmeg Purée
This vegetable dish has a refreshing, mild bitterness that wakes the palate.
This vegetable dish has a refreshing, mild bitterness that wakes the palate.
Sweet Potato Risotto with Star Anise and Soy
Regular risotto demands constant attention. This recipe is much easier because it substitutes sweet potato for rice.
Regular risotto demands constant attention. This recipe is much easier because it substitutes sweet potato for rice.
Best Ever Bean Chili
Chili can be hard on the digestive system because of the complex starches in the beans. Take a digestive enzyme before eating for easier digestion.
Chili can be hard on the digestive system because of the complex starches in the beans. Take a digestive enzyme before eating for easier digestion.
Asparagus Snadwich
Asparagus wrapped in cream cheese and sliced bread. Great for a party appetizer!
Asparagus wrapped in cream cheese and sliced bread. Great for a party appetizer!
Faro Risotto
Faro is the original ancient grain, and its nutty appeal makes itself immediately obvious; it's love at first bite and a great change from rice.
Faro is the original ancient grain, and its nutty appeal makes itself immediately obvious; it's love at first bite and a great change from rice.
Eggplant Antipasto
This dish keeps well and is delicious hot or cold. Use it as a main dish or as an appetizer. It is quite rich, so reduce the olive oil if required, but try to keep the flax oil for its anti-inflammatory properties.
This dish keeps well and is delicious hot or cold. Use it as a main dish or as an appetizer. It is quite rich, so reduce the olive oil if required, but try to keep the flax oil for its anti-inflammatory properties.
Ratatouille Gratin with Green Herb Crust
This interpretation of the classic from the south of France adds a nice crunch to the traditional stew of seasonal sustenance and can be made in either individual ovenproof dishes or a large ceramic baking dish.
This interpretation of the classic from the south of France adds a nice crunch to the traditional stew of seasonal sustenance and can be made in either individual ovenproof dishes or a large ceramic baking dish.
New Potato and Oka Melt with Pickled Beets
The pickled beets cut through the richness of the cheese in this dish. It is perfect for lunch or as a savoury after the main course in a multicourse dinner. If Oka is tough to find, experiment with the artisan cheese of your choice, but keep the flavour profile relatively mellow-no big blues!
The pickled beets cut through the richness of the cheese in this dish. It is perfect for lunch or as a savoury after the main course in a multicourse dinner. If Oka is tough to find, experiment with the artisan cheese of your choice, but keep the flavour profile relatively mellow-no big blues!
Smoked Salmon and Dill Quiche
Stick with free-range eggs for flavour and nutrition and work in diced red onion or capers for an added boost.
Stick with free-range eggs for flavour and nutrition and work in diced red onion or capers for an added boost.
Perch with Sweet Pea Risotto
While there are countless flavour variations for risotto, the sweet peas are refreshing and healthful. Alternatives, depending upon the time of year, include wild mushrooms, diced gourds, or asparagus. Fruits such as blueberries and strawberries can also be used to great applause.
While there are countless flavour variations for risotto, the sweet peas are refreshing and healthful. Alternatives, depending upon the time of year, include wild mushrooms, diced gourds, or asparagus. Fruits such as blueberries and strawberries can also be used to great applause.
Grilled Summer Garden Vegetables with Garlic and Fresh Herbs
This kind of cooking is so versatile. These vegetables are tasty and delicious fresh off the grill, but they can also be served chilled as an antipasto dish or even used as sandwich filler for gourmet Mediterranean subs.
This kind of cooking is so versatile. These vegetables are tasty and delicious fresh off the grill, but they can also be served chilled as an antipasto dish or even used as sandwich filler for gourmet Mediterranean subs.
Ratatouille
Beans are an excellent source of iron which is an essential nutrient for brain function. For variety, try using unsweetened apple juice or cider instead of red wine. Garbanzo and green beans also trade places nicely with the red kidney beans and black-eyed peas.
Beans are an excellent source of iron which is an essential nutrient for brain function. For variety, try using unsweetened apple juice or cider instead of red wine. Garbanzo and green beans also trade places nicely with the red kidney beans and black-eyed peas.
Roasted Garlic Mashed Potatoes
Roasted garlic adds a creamy texture and a buttery flavour to this old family favourite. Garlic is excellent for boosting the immune system at this time of year.
Roasted garlic adds a creamy texture and a buttery flavour to this old family favourite. Garlic is excellent for boosting the immune system at this time of year.
Roasted Sweet Potatoes and Cranberries
This side dish goes great with a turkey dinner.
This side dish goes great with a turkey dinner.
Roasted Sweet Potatoes
Never want to scrub a baking dish again? Use wet parchment paper, not to be confused with wax paper. Measure out enough parchment paper, scrunch it up, and run it under cold water. Wring out, line pan, and voila, easy cleanup.
Never want to scrub a baking dish again? Use wet parchment paper, not to be confused with wax paper. Measure out enough parchment paper, scrunch it up, and run it under cold water. Wring out, line pan, and voila, easy cleanup.
Kale Gratin
Like its relative, collard greens, kale is a close descendant of wild cabbage. Despite its humble origin, it ranks as one of the healthiest foods we can eat.
Like its relative, collard greens, kale is a close descendant of wild cabbage. Despite its humble origin, it ranks as one of the healthiest foods we can eat.
Pearl Barley Pilaf
Sometimes it's just nice to eat something other than rice and bread with Indian food. This pilaf can be served in place of a rice pilaf with any dish and many actually prefer it, as the barley can take more spices than rice.
Sometimes it's just nice to eat something other than rice and bread with Indian food. This pilaf can be served in place of a rice pilaf with any dish and many actually prefer it, as the barley can take more spices than rice.
Grilled Green Asparagus with Maple Mustard Vinaigrette
Fresh asparagus is the truest sign that spring has sprung. These edible spears have been cultivated throughout the ages by Egyptians, Greeks, and Romans.
Fresh asparagus is the truest sign that spring has sprung. These edible spears have been cultivated throughout the ages by Egyptians, Greeks, and Romans.
Sautéed Fiddlehead Ferns
The first fronds yet unfurled of a young fern, fiddleheads get their name from their shape and are also referred to as crosiers, the curved staff used by shepherds. A seasonal delicacy requiring a good rinse and thorough cooking, fiddleheads are a traditional dish of Canada's East Coast.
The first fronds yet unfurled of a young fern, fiddleheads get their name from their shape and are also referred to as crosiers, the curved staff used by shepherds. A seasonal delicacy requiring a good rinse and thorough cooking, fiddleheads are a traditional dish of Canada's East Coast.
Grilled Asparagus
Place asparagus spears on grill at right angles so they won't fall through. Grill over medium heat for 2 minutes on one side. Roll over and continue grilling for another 2 minutes, or until you reach the level of doneness you prefer.
Place asparagus spears on grill at right angles so they won't fall through. Grill over medium heat for 2 minutes on one side. Roll over and continue grilling for another 2 minutes, or until you reach the level of doneness you prefer.
Jeera Alu: Potatoes Fried with Cumin
Heat oil in a nonstick pan and saut cumin seeds until they begin to sizzle. Add potatoes and stir-fry for 10 to 15 minutes on medium-high heat until tender.
Heat oil in a nonstick pan and saut cumin seeds until they begin to sizzle. Add potatoes and stir-fry for 10 to 15 minutes on medium-high heat until tender.
Barley Risotto
Barley is a much underused heritage grain that's just waiting to be rediscovered. This super whole grain is one of the richest sources of both soluble and insoluble fibre.
Barley is a much underused heritage grain that's just waiting to be rediscovered. This super whole grain is one of the richest sources of both soluble and insoluble fibre.
Quinoa Pilaf
Quinoa (pronounced "keen-wah) is an ancient cereal that was eaten by the Incas centuries ago. It was so revered that they called it the "Mother Grain. Quinoa is so high in protein (13 percent) that the United Nations classified it as a supercrop, giving this tiny nondescript grist the nutritional clout of an Olympic athlete.
Quinoa (pronounced "keen-wah) is an ancient cereal that was eaten by the Incas centuries ago. It was so revered that they called it the "Mother Grain. Quinoa is so high in protein (13 percent) that the United Nations classified it as a supercrop, giving this tiny nondescript grist the nutritional clout of an Olympic athlete.
Smoked Salmon and Goat Cheese Cucumber Slices
With its low-fat dairy products and smoked salmon, this appetizer gives you a tasty dose of omega-3s and protein. Salmon, cheese, and yogourt also contain the amino acid tryptophan, which helps your body produce serotonin, the feel-good hormone.
With its low-fat dairy products and smoked salmon, this appetizer gives you a tasty dose of omega-3s and protein. Salmon, cheese, and yogourt also contain the amino acid tryptophan, which helps your body produce serotonin, the feel-good hormone.
Pumpkin Chickpea Hummus
Popularized throughout the Middle East, hummus has become a familiar favourite worldwide; this recipe taps into the cold cellar to bring a sweet touch of pumpkin.
Popularized throughout the Middle East, hummus has become a familiar favourite worldwide; this recipe taps into the cold cellar to bring a sweet touch of pumpkin.
Sweet Potato Lentil Chili
In large pot on medium heat, add oil, onions, celery, sweet potatoes, garlic, salt, pepper, and spices, and stir through. Cover and cook for 6 to 8 minutes, stirring occasionally.
In large pot on medium heat, add oil, onions, celery, sweet potatoes, garlic, salt, pepper, and spices, and stir through. Cover and cook for 6 to 8 minutes, stirring occasionally.
Warm and Invigorating Cloves
Underutilized in the West, cloves have been used in Southeast Asia for thousands of years, and their powerful antiviral and antiseptic qualities are still regarded as a panacea for countless ills, including malaria, cholera, tuberculosis, and parasites such as scabies.
Underutilized in the West, cloves have been used in Southeast Asia for thousands of years, and their powerful antiviral and antiseptic qualities are still regarded as a panacea for countless ills, including malaria, cholera, tuberculosis, and parasites such as scabies.
Mushroom and Pepper Kebabs
This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal.
This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal.
Baked Coconut Shrimp with Apricot Dipping Sauce
This classic steakhouse appetizer has been given a healthy makeover by baking instead of deep frying.
This classic steakhouse appetizer has been given a healthy makeover by baking instead of deep frying.
Herbed Sweet Potato Fries
Great as a steak sidekick, baked sweet potato fries save you plenty of calories and offer up hefty amounts of the antioxidant beta carotene.
Great as a steak sidekick, baked sweet potato fries save you plenty of calories and offer up hefty amounts of the antioxidant beta carotene.
Oven-dried Tomatoes
Reducing a tomato’s water content will intensify its flavour. The meatier Roma variety works well here. These are delicious as pizza or bruschetta toppings, in sandwiches, pastas, and salads.
Reducing a tomato’s water content will intensify its flavour. The meatier Roma variety works well here. These are delicious as pizza or bruschetta toppings, in sandwiches, pastas, and salads.
Sushi Rice
A foolproof way to make crowd-pleasing rice.
A foolproof way to make crowd-pleasing rice.
Seared Portobello Mushrooms
These mushrooms are juicy and succulent with a crispy light batter and a hint of lime in each irresistible bite.
These mushrooms are juicy and succulent with a crispy light batter and a hint of lime in each irresistible bite.
Roasted Butternut Squash
Roasted squash is a great alternative to potatoes. Eat it by itself, as a side, or add it to a salad or risotto.
Roasted squash is a great alternative to potatoes. Eat it by itself, as a side, or add it to a salad or risotto.
Beet Carpaccio on Sautéed Greens
Beets are high in folic acid and potassium and are a good source of vitamins A and C.
Beets are high in folic acid and potassium and are a good source of vitamins A and C.
