Ingredients:

• 4 large tortillas shell/wraps (or lettuce leaf/collard green if you are trying to reduce your grains)
• 12 Tbsp of mixed beans (canned or soaked and drained)
• ¼ cup carrots, grated
• 1 cup alfalfa sprouts
• 4 tbsp of vinaigrette dressing (your choice)

Then Add some Flavour

• 2-4 Tbsp of mashed avocado (add some sea salt, pepper and lemon juice)
• 2-4 Tbsp of hummus, edamame dip or baba ghanosh
• 4 chopped olives

***we suggest that you add at least one of these options for a complete lunch

You Can Add

• ½ cup cheese (soy, rice, goat or cow depending on your personal needs)

Preparation Instructions:

• Lay out 4 Tortilla Shells/wraps or lettuce leafs on a cutting board
• Spread the wrap with your flavour (hummus, avocado etc)
• Add 3tbsp of mixed beans to each wrap
• Sprinkle with cheese (if using)
• Sprinkle with carrot, alfalfa sprouts
• Drizzle 1tbsp of dressing on top
• Fold the bottom of the wrap first (horizontally) then roll the sides vertically so that they over lap
• If available warm in an over or toaster oven and serve

Ingredients:

• 1 cup dried pitted dates, chopped
• 4 tablespoons low-fat milk
• 1⁄2 cup reduced-salt margarine
• 1⁄2 cup brown sugar
• 2 eggs, lightly beaten
• 1 cup self-raising flour
• 1⁄4 teaspoon ground cinnamon
• 1⁄2 teaspoon ground ginger
• 1⁄2 cup walnuts, toasted and roughly chopped

Pineapple and Marmalade Sauce

• 1 can (398 ml) pineapple pieces in natural juice, finely chopped
• 1 teaspoon arrowroot
• 5 tablespoons fine-cut orange marmalade

Directions:

1. Preheat the oven to 350°F (180°C). Lightly grease a 1 litre (1 quart) pudding basin lined with a disc of parchment paper.

2. Place the dates in a bowl and pour over 2 tablespoons milk. Stir to coat, then leave to soak.

3. Place the margarine, sugar, eggs and remaining milk in a bowl. Sift over the flour, cinnamon and ginger, and beat with an electric mixer for 2 minutes or until smooth. Fold in the soaked dates and walnuts.

4. Spoon the mixture into the pudding basin. Set the basin in a baking pan and pour in boiling water to come 1 cm up the sides of the basin. Cover the pan and basin with a tent of foil.

5. Bake for about 1 hour or until the pudding is lightly risen and a skewer comes out clean. If not, bake a further 10 minutes.

6. Meanwhile, make the sauce. Drain the pineapple, reserving 2⁄3 cup of the juice. Blend the arrowroot with a little of the juice in a small saucepan, then stir in the remaining juice. Bring to a boil and simmer for 1 minute or until thickened and clear. Stir the pineapple and marmalade into the sauce and simmer for a further 2–3 minutes, stirring occasionally.

7. Turn the sticky date and walnut pudding onto a serving plate. Spoon a little sauce over and serve with the remaining sauce in a bowl.

Preparation time 25 mins

Cooking time 1 hour

Serves 8

Nutritional information PER SERVING

• 382 calories
• 6 g protein
• 16 g total fat
• 2 g saturated fat
• 54 mg cholesterol
• 55 g total carbohydrate
• 42 g sugars
• 4 g fibre
• 199 mg sodium

Walnuts have a high unsaturated fat content, particularly as linoleic acid. Some studies have suggested that regularly including a small quantity of walnuts in the diet can help to reduce high blood cholesterol levels and reduce the risk of heart attacks.

Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada

Both apples and cranberries are at their best in the fall. This recipe brings together these two great autumn flavours to make a delicious warm drink.

By Jeff Crump and Bettina Schormann, authors of Earth to Table

Ingredients:

• 4 cups pure apple cider
• 1 cup cranberry juice
• 1/3 cup granulated sugar
• 2 tbsp brandy
• 1/2 tsp ground nutmeg
• 2 whole cloves
• 1 cinnamon stick
• Grated zest of 1 lemon and 1 orange
• Apple slices and fresh cranberries

Directions:

In a saucepan, combine cider, cranberry juice, sugar, brandy, nutmeg, cloves, cinnamon stick, lemon zest and orange zest. Heat over medium heat, just to combine flavors; do not boil. Strain and serve warm. Garnish with apple slices and cranberries.

Makes 6 cups

Ingredients:

• 1 lb. (500 g) Brussels sprouts, trimmed
• 2 cups (500 mL) apple juice
• 1 cup (250 mL) water
• 1 1/2 cups (375 mL) cubed butternut squash or pumpkin
• 1 cup (250 mL) young tender arugula (rocket) leaves
• 1/2 cup (125 mL) chopped walnuts, toasted
• 1/2 cup (125 mL) fat-free salad dressing

Directions:

In a saucepan, combine the Brussels sprouts, apple juice and water. Bring to a boil over medium-high heat, reduce the heat to low, cover, and cook just until the sprouts are tender yet firm when pierced at the base, about 15 minutes. Drain well.

Cut pumpkin flesh or butternut squash into cubes and roast in a 350°F oven for 30 minutes or until easily pierced with a fork. Put aside in a bowl.

Cut the Brussels sprouts lengthwise into thin slices. Add the slices to the pumpkin cubes or butternut squash and mix them gently together with fat-free dressing.

Divide the arugula among individual plates. Spoon the vegetables over the arugula and garnish with the chopped walnuts. Serve while still warm.

Makes 4 servings.

Nutritional information Per serving:

• 209 calories
• 6 g protein
• 11 g total fat
• 1 g saturated fat
• 3 mg cholesterol
• 28 g carbohydrate
• 6 g dietary fibre
• 302 mg sodium

You can garnish this autumnal squash and apple pureed soup with very thin, unpeeled apple slices or with sliced green onion.

Ingredients:

• 1 small onion, halved and thinly sliced
• 3 garlic cloves, crushed
• 1 tablespoon minced fresh ginger
• 1 pickled jalapeño pepper, seeded, deveined, and finely chopped (wear gloves when handling; they burn)
• 1 1/2 pounds butternut squash, peeled, seeded, and thinly sliced
• 2 teaspoon sugar
• 1 pound MacIntosh apples, cored, peeled, and thinly sliced
• 1 pound Granny Smith apples, cored, peeled, and thinly sliced
• 1 1/2 teaspoons chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon dried thyme
• 1 1/2 cups chicken or vegetable stock

Directions:

Heat oil in a Dutch oven over medium heat. Add onion, garlic, ginger and jalapeño and sauté 5 minutes or until onion is softened. Add squash, sprinkle with sugar, and sauté 5 minutes or until crisp-tender.

Add apples, chili powder, salt and thyme and stir to coat. Add stock and 1 1/2 cups water and bring to boil. Reduce heat and simmer, partially covered, 30 minutes or until squash is tender. Working in batches, transfer to a blender or food processor, cover, and puree until smooth. Return squash and apple soup to pan and cook until heated through.

Serves 4.

From: The Ultimate Soup Cookbook, Reader’s Digest

This recipe for Walnut Stuffed Salmon packs a heart-healthy punch as both salmon and walnuts contain omega-3 fatty acids. The addition of brown rice and spinach rounds out the nutritional balance and boasts delectable flavour.

Ingredients:

• 2 tsp (10 mL) olive oil
• 1/4 cup (60 mL) minced onion
• 1 clove garlic, minced
• 4 cups (1 L) chopped spinach
• 1/2 tsp (2 mL) each salt and pepper
• 1 cup (250 mL) cooked brown rice
• 2 tsp (10 mL) lemon zest
• 1/4 cup (60 mL) shredded old cheddar cheese
• 1/2 cup (125 mL) chopped walnuts
• 1 lb (500 g) salmon fillet, skinned and pin bones removed

Directions:

• In large non-stick skillet, heat oil over medium heat. Add onions; cook until tender but not browned, about five minutes. Stir in garlic, spinach, salt and pepper and cook just until spinach starts to wilt, about three minutes. Remove from heat.
• Add cooked rice to spinach and stir in lemon zest until well combined.
• Spread spinach mixture evenly over salmon and sprinkle with cheese and walnuts. Roll up gently using toothpicks or butcher’s twine to secure.
• Place walnut stuffed salmon on a parchment-lined rimmed baking sheet and bake in a 375ºF (190ºC) oven until fish is cooked through, about 15-20 minutes.
• Transfer to cutting board and let rest 10 minutes before slicing. Serve with steamed seasonal vegetables or a green salad.

Serves 4.

Nutritional Information Per Serving:

• 378 calories
• 24 g protein
• 24 g total fat
• 5 g saturated fat
• 11 g polyunsaturated fat
• 7 g monounsaturated fat
• 57 mg cholesterol
• 17 g carbohydrate
• 4 g fibre
• 419 mg sodium

From: http://www.besthealthmag.ca/recipe/walnut-stuffed-salmon

Lentils are something that everyone should add to their diet. They are high in protein and fibre and have been shown to help regulate blood sugars and cholesterol. The latest research is also saying that lentils are great brain foods and may help to prevent Alzheimer’s due to their high glucose content.

Lentil Soup Recipe

Ingredients:

• 1 tsp vegetable oil
• 1 onion, diced
• 1 carrot sliced
• 4 cups vegetable broth
• 1 cup dry lentils
• 1/4 tsp pepper
• 1/4 tsp dried thyme
• 2 bay leaves
• dash salt
• 1 tbsp lemon juice

Preparation:

1. In a large pot, sauté the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear.
2. Add the vegetable broth, lentils, pepper, thyme, bay leaves and salt.
3. Reduce heat to a simmer.
4. Cover and cook until lentils are soft, about 45 minutes.
5. Remove bay leaves and stir in lemon juice before serving.

Book You May Enjoy:

A Beautiful Bowl of Soup: The Best Vegetarian Recipes

I have been wanting to plant a garden for many years now, and we finally got around to building one this spring.  It was actually being completed the day that I went into labour!

I would encourage anyone with space and the desire to think about planting one for next year. There is something about going to the backyard to get your vegetables that is very satisfying.  I have to say that it is a learning process, we planted way too much zucchini and not enough lettuce…so let me just say that we have had to come up with many different ways to eat zucchini!!   The nice thing about it is that no green thumb is required, so it makes you feel like a real star. You just plant it, and water it a couple of times and a couple of months later you a whole garden full.

That being said, I have included 2 of our favourite summer zucchini recipes!

Grilled Zucchini

This is a very simple cooking method that you can do with any vegetables.  We usually put in zucchini, onions/leeks, tomatoes from the garden and then whatever other vegetables are in season…asparagus, peppers, beans, eggplant, mushrooms.

Many books will recommend that you soak your veggies for 30min before grilling them. We don’t do that, we just purchased a grilling basket and then put them on the top rack of the BBQ on low heat. The concern about the BBQ is the charring, as it can be carcinogenic so it is important to now “blacken” your meat/fish or veggies.

Since coconut oil is very heat stable, we usually melt some coconut oil and then brush our veggies with that.  Mix them with some fresh spices…we planted parsley so we usually use some of that, or you could put in thyme, basil etc.  Let them cook for about 5min or so, stirring them often.  Pull them off of the heat, and add a very small amount of braggs soy sauce to them.  Serve these with fish or organic meats.

Stuffed Zucchini

Recipe serves two as a side dish but is easily doubled.

Ingredients:

• 1 zucchini, freshly picked and washed; scrubbed with a brush if necessary to remove dirt
• 2 tsp. olive oil
• 1 clove garlic, minced or pressed
• 2 tbsp. onions
• ½ – 1 tsp. dried oregano, to taste
• ½ – 1 tsp. dried basil, to taste
• Salt and pepper, to taste
• ½ cup tomato or spaghetti sauce…commercial versions tend to be high in salt, so we usually just crush tomatoes from the garden and then add more basil/oregano to taste
• 2 tbsp. breadcrumbs (we use ezekial or rye)
• 2 tsp. nutritional yeast (This a deactivated yeast that tastes much like parmesan cheese. It is a complete protein that is high in Bvitamins, specifically B12 which is great for vegetarians or vegans. You can find it in the health food section of Zehrs and some say it looks like cornmeal…but I think it looks like fish food!  It is also great as a topping for popcorn.)

Directions:

• Boil zucchini for 10min in hot water
• Preheat oven to 350F
• Sauté onion and garlic in coconut oil for 2-3min
• Add tomato sauce to heat and stir
• Add breadcrumbs, basil and oregano – we like it a little spicy, so usually add some chili powder or cayenne
• Allow zucchini to cool, and then cut in half lengthwise. Use a spoon to scoop the insides out and save in a small bowl. Chop any pieces that are larger than bite size into smaller pieces
• Add the zucchini mix to the sauce mixture
• Fill the empty zucchini with the mixture and top each with nutritional yeast
• Bake for 15min
• ENJOY!

Recipe adapted from http://vegetarian-recipes.suite101.com

Ingredients

• 1 cup green lentils
• 2 ½ cups water
• ½ cup pecans
• ¼ cup cranberries (fresh or frozen and roughly chopped)
• 1 Tbsp apple cidar or balsalmic vinegar
• 2 Tbsp chopped parsley

Instructions

1. Place lentils and water in a medium saucepan and bring to a boil. Reduce heat, cover and simmer for 30-45min or until the lentils are tender but not falling apart. Drain and place the lentils in a mixing bowl
2. Preheat the over to 350F. Place pecans on a baking sheet, roast for 8-10min or until they are fragrant and starting to turn brown. When the pecans are cool, break them into small pieces
3. Stir the pecans, cranberries and vinegar and chopped parsley with the lentils and serve warm or room temperature.

If cheese is in your diet – a little bit of goat cheese is great with this recipe as well.

Enjoy!!

This guest post comes to us from Caroline Verleyen, one of our newsletter subscribers. Thanks for sharing these great recipes Caroline!

Below are 2 dairy free soups that I have made – both are delicious and are “main dish soups” – filling and nutritious. If you try them out, let me know how they taste in the comments section below.

Creamy Fish Chowder

Ingredients:

• 2 tbsp olive oil
• 1 leek – white and light green parts diced
• 1 onion diced
• 1 celery stalk diced
• ½ red pepper diced
• 1 clove garlic minced
• Bay leaf
• ¼ tsp salt
• ¼ tsp paprika
• 2 bottles clam juice
• 1 large Yukon gold potato diced
• ¾ cup water
• 12 ounces cod or halibut fillets cut in 1 inch chunks
• 2 tbsp chopped fresh parsley or 1 tsp dried

Preparation:

In large saucepan, heat olive oil over medium-high heat; sauté leek, onion, celery, red pepper, garlic, bay leaf and salt for about 5 minutes until leek and onion are softened. Stir in paprika. Stir in 2 bottles of clam juice, potato and water. Bring to a boil, cover, simmer for about 10 minutes until tender.

Using immersion blender or regular blender, puree about half of soup until desired consistency is achieved. Return to simmer and add fish, simmering for 5 minutes until fish flakes easily with a fork. Discard bay leaf and stir in parsley.

Serves 6.

Adapted from Canadian Living Magazine.

Curried Cream of Parsnip and Carrot Soup

Ingredients:

• 6 cups of chicken or vegetable stock
• 1 lb each parsnips and carrots, peeled and chopped
• 1 onion, diced
• 1 Bay leaf
• 1 tsp curry powder
• ½ tsp black pepper
• ½ package soft silken tofu

Preparation:

In large saucepan, combine stock, parsnips, carrots, onion, bay leaf, curry powder and pepper. Bring to a boil, reduce heat and simmer for 20-25 minutes until vegetables are very tender.

Discard bay leaf. Spoon mixture, along with tofu, in batches into blender and process until smooth.

Serves 4-6

Source: Foodland Ontario