Food

1/4 cup (60 mL) plain, whole almonds
2 cloves garlic
2 cups (500 mL) fresh arugula leaves, trim stems (use small, young leaves they are less pungent and bitter)
1/2 cup (125 mL) extra-virgin olive oil
1/4 tsp sea salt
1/3 cup (80 mL) grated Parmigiano Reggiano cheese (optional)

Soy milk and soy yogourt are sweeter than their dairy counterparts, making them a perfect choice for muffins.

Chill the tea, juice, and soda water before combining them in this delicious fruit punch.

The ginger in this juice helps put a little pep in your step! Ginger is high in antioxidants and has been shown to be more potent than vitamin E. It helps fight cancer and is also a remedy for nausea. The garlic is also a potent ingredient, but you may want to reduce the amount used. Even half a clove will help boost immunity.

1 Tbsp (15 mL) ginger root, fresh, unpeeled
1 or 2 cloves garlic
1 cup (250 mL) fresh parsley leaves
1 apple, cut
4 carrots

Start the juicer. Wrap garlic and ginger in parsley and use carrot to push them through the juicer. Alternate apples and carrots until done. Drink within 20 minutes. Serves 1.

Miso comes in different "colours" depending on the grain used. In this soup, use any kind of miso: blond, red, or dark. I like to use up whatever I have on hand.

1 Tbsp (15 mL) extra-virgin olive oil
4 yellow onions, thinly sliced
2 cups (500 mL) water
3 Tbsp (45 mL) miso paste
4 slices whole wheat French bread
4 tsp (20 mL) seeded mustard
1 cup (250 mL) low-fat Swiss or mozzarella cheese or soy equivalent, grated

In large pot, warm oil over low heat. Add onions and caramelize by cooking them slowly for 1 1/2 hours, stirring every 20 minutes.

When cooked, add the water and bring to boil. Remove approximately 1/2 cup (125 mL) of the broth and dissolve the miso paste in it. Remove soup pot from heat and stir miso mixture back into broth.

Preheat broiler. Pour equal amounts of broth into 4 ramekins or oven-proof bowls. Place bowls on baking tray. Spread French bread with mustard and place slices, mustard side down, on top of broth. Sprinkle with cheese. Broil 2 to 3 minutes until cheese softens and bubbles. Serve hot. Serves 4.

This recipe makes a meal complete with grains from the pasta, protein from the beans, and plenty of vitamins, minerals, and fibre from the veggies. Try adding a little sesame tahini to the finished dish to add calcium and a little more protein. As a garnish use a quality Parmesan cheese for additional flavour or substitute nutritional yeast to add B vitamins and many more minerals.

4 cups (1 L) vegetable stock
2 14-oz (398-mL) cans crushed tomatoes
2 Tbsp (30 mL) tomato paste
1 large potato, skin on and cubed
1 onion, chopped
2 stalks celery, chopped
2 carrots, chopped
2 to 4 Tbsp (30 to 60 mL) Italian seasoning, fresh or dried
1 14-oz (398-mL) can kidney beans
1 large zucchini, sliced, or 2 cups (500 mL) green beans, chopped
1 cup (250 mL) uncooked whole wheat rotini or shell pasta
1 Tbsp (15 mL) sesame tahini (optional)
Salt and pepper to taste
1/2 cup (125 ml) Parmesan cheese, coarsely grated

In a large soup pot combine vegetable stock, tomatoes, tomato paste, potato, onion, celery, carrot, and Italian seasoning. Bring to boil and reduce heat. Simmer for 15 to 20 minutes.

Stir in kidney beans, zucchini or green beans, and pasta. Simmer another 10 to 15 minutes until vegetables are tender. Add tahini, if desired. Season to taste with salt and pepper.

Ladle into soup bowls and garnish with Parmesan cheese or nutritional yeast. Serve with warm crusty peasant bread. Serves 8.

4 cups (1 L) fresh apple cider
4 pieces orange zest, 2-in (5-cm) long
2 cinnamon sticks
6 allspice berries
6 whole cloves
1 slice peeled fresh ginger

Heat apple cider in a large heavy pot over medium heat. Add remaining ingredients to the cider. Reduce heat to low and slowly simmer for 20 to 30 minutes, but do not allow cider to boil. Strain cider through a fine-mesh sieve and serve warm or cold. Garnish with a cinnamon stick. Serves 6.

Serve this cooked dish with steamed brown rice, millet or steamed potatoes and grated Parmesan cheese, accompanied by a raw salad of greens or grated root vegetables. That's a complete meal!

4 medium carrots, finely grated
2 tbsp. flax seed oil or sunflower oil
1 tbsp. soy sauce
1/2 tsp. herbal salt
juice of 1 orange
1 tbsp. lemon juice

Mix all ingredients and serve immediately as an appetizer before a meal or as a side dish.

This traditional salad is an easy and refreshing way to get a healthy dose of antioxidants. The vegetables are packed with vitamins A and C, while the olive oil gives you plenty of vitamin E. 

3 ripe tomatoes, cut in chunks
1/2 English cucumber, cut in chunks
1 red or yellow pepper, cut in chunks
1 cup (250 ml) feta cheese, crumbled
1 Tbsp (15 ml) red onion, cut in half rings or diced
1 Tbsp (15 ml) fresh oregano, finely cut
5 Tbsp (75 ml) extra-virgin olive oil
1 tsp (5 ml) balsamic vinegar
20 Kalamata olives
A few capers Sea salt and freshly ground pepper, to taste

Combine all ingredients in a large bowl. Serve at room temperature to get the best flavour from the tomatoes. Serves four.

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.

3 cups (750 ml) whole wheat flour
1/3 cup (80 ml) extra-virgin olive oil or organic vegetable oil
1 tsp (5 ml) sea salt
1 cup (250 ml) warm filtered water

In a large bowl, combine flour and oil; mix with a fork until crumbled. In a small bowl, dissolve salt in warm water then slowly add to flour mixture. Knead mixture for five to seven minutes to form a smooth dough. Cover dough and let sit for 30 to 40 minutes at room temperature. Cut into one-and-a-half-inch (8 cm) balls. Dust working surface and dough with flour then roll each piece into a thin eight-inch (20 cm) round.

In a skillet, pan fry each side on medium-high heat for one minute or until both sides bubble and turn golden-brown.

Use tortillas fresh or wrap in plastic and refrigerate for use the next day. Makes 12 to 16 tortillas.

Filled with phytochemicals, this coleslaw will help cleanse your liver and protect you from cancer. Dillweed can be purchased in the produce section and freezes well for future use. The combination of dill, caraway and lemon adds a special tang. Use parsley if dill is not available.

1/4 head purple cabbage
1/4 head green cabbage
2 carrots
1 cup (250 ml) fresh dill weed

Dressing:
1 tsp (5 ml) dill seeds
1 tsp (5 ml) caraway seeds
Sea salt to taste
1/2 cup (125 ml) lemon juice
1 lemon, sliced for garnish

Using a food processor, grate the cabbage and carrots. Mix together in a large bowl. Finely chop the dill and add to the bowl.

For the dressing, grind the dill seed and caraway seeds coarsely, using a grinder or mortar and pestle. Blend salt, ground seeds and lemon juice in a jar. Toss salad with the dressing, chill and serve. Garnish with dill and lemon slices. Serves two to four.