Author: jmckenziend

Blueberries & Greens Smoothie 

Blueberries & Greens Smoothie 

jmckenziend
Blueberries & Greens Smoothie 
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Blueberries & Greens Smoothie 

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

40

minutes

Ingredients

  • 1 c almond or soy milk

  • 1 c frozen blueberries

  • 1 c baby spinach

  • 1 scoop favorite protein powder or 100 g soft tofu or 100 g Greek yogurt

  • 1 tsp ground flax

  • 1 tsp cinnamon

  • (Optional) 1 tsp matcha

  • (Optional) frozen banana

Directions

  • Blend all the ingredients in the blender until smooth.

Notes

  • Variation: Add ½ of a mango to the ingredients, use extra water adjust consistency.
Black Bean Quesadilla

Black Bean Quesadilla

jmckenziend
Black Bean Quesadilla
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Black Bean Quesadilla

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

10

minutes
Cooking time

8

minutes

Ingredients

  • 1 can black beans, rinsed

  • ½ cup cheese, shredded

  • ¼ cup prepared salsa

  • 4 whole wheat tortilla

  • Grapeseed oil

  • Half red pepper, sliced

  • Half avocado, mashed

  • Squeeze of fresh lime

Directions

  • Preheat grill or frying pan.
  • Combine beans, cheese and ¼ cup salsa in a medium bowl.
  • Place tortillas on a work surface.
  • Spread ½ cup filling on half of each tortilla.
  • Arrange red pepper slices on top of filling.
  • Fold tortillas in half, pressing gently to flatten.
  • Brush grill with oil. Grill each quesadilla until warmed through.
  • Serve the quesadillas with avocado, extra salsa and a squeeze of lime.
Black Bean Dip

Black Bean Dip

jmckenziend
Black Bean Dip
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Black Bean Dip

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

6

servings
Prep time

20

minutes
Cooking time

0

minutes

Ingredients

  • 1 (15 oz.) can black beans, rinsed and drained

  • 1/4 cup chopped yellow onion

  • 1/3 cup chopped cilantro

  • 1 clove garlic, minced

  • 1 small jalapeño, seeds removed and diced

  • 2 tablespoons fresh lime juice

  • 1/4 teaspoon ground cumin

  • 1/4 teaspoon chili powder

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon black pepper

  • 1/4 cup frozen corn, thawed.

Directions

  • Put the black beans, onion, cilantro, garlic, jalapeño, lime juice, cumin, chili powder, salt, and black pepper in a food processor or blender.
  • Blend until smooth.
  • Fold in the corn.
  • Serve with tortilla chips, rice crackers or raw veggies.
Beany Vanilla Latte Smoothie

Beany Vanilla Latte Smoothie

jmckenziend
Beany Vanilla Latte Smoothie
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Beany Vanilla Latte Smoothie

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

0

minutes

Ingredients

  • 500 ml soy milk

  • 2 tbsp nut butter

  • ½ cup cooked cannellini beans

  • 1 tsp psyllium husks

  • 1 tsp instant coffee

  • ¼ tsp cinnamon

  • 1 – 2 tbsp cocoa

  • Stevia or maple syrup to taste

Directions

  • Combine all ingredients except cinnamon, psyllium , instant coffee and sweetener in a blender. This can be done the night before; refrigerate the blender overnight.
  • Blend the ingredients.
  • While the blender is running, add remaining ingredients.
Beany Chocolate Brownie Smoothie

Beany Chocolate Brownie Smoothie

jmckenziend
Beany Chocolate Brownie Smoothie
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Beany Chocolate Brownie Smoothie

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

0

minutes

Ingredients

  • 500 ml soy milk

  • 2 tbsp nut butter

  • ½ cup cooked black beans

  • 1 tsp psyllium husks

  • 1 tsp instant coffee

  • ¼ tsp cinnamon

  • 1 – 2 tbsp cocoa

  • Stevia or maple syrup to taste

Directions

  • Combine all ingredients except cinnamon, psyllium , instant coffee, cocoa and sweetener in a blender. This can be done the night before; refrigerate the blender overnight.
  • Blend the ingredients.
  • While the blender is running, add remaining ingredients.
Barley Pilaf

Barley Pilaf

jmckenziend
Barley Pilaf
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Barley Pilaf

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

20

minutes
Cooking time

50

minutes

Ingredients

  • 1 tablespoon olive oil

  • 1 small onion, finely chopped

  • salt, pepper

  • 3/4 cup pearl barley

  • 2 cups chicken broth

  • 1 bay leaf

  • 1 medium carrot, peeled, finely chopped

  • 1/2 red bell pepper, finely chopped

  • 1 teaspoon grated lemon peel

  • handful of roasted almonds

  • (Optional) 1 tsp pesto

Directions

  • Heat oil in heavy medium-sized saucepan over medium heat.
  • Add onion; sprinkle with salt and pepper.
  • Sauté until onion is beginning to soften, about 5 minutes.
  • Add barley and almonds; cook 3 minutes, stirring constantly.
  • Add chicken broth and bay leaf; bring to boil. Reduce heat to low, stir once, and cover. Cook until barley is almost tender, about 25 minutes.
  • Add carrot and bell pepper; cover and cook until vegetables are tender, about 6 minutes. Remove pilaf from heat and stir. Cover and let stand 10 minutes.
  • Discard bay leaf and add pesto if using.
  • Season to taste with salt and pepper.
  • Stir in lemon peel and serve.
Barbecued Thai Veggie Skewers

Barbecued Thai Veggie Skewers

jmckenziend
Barbecued Thai Veggie Skewers
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Barbecued Thai Veggie Skewers

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

1

hour 
Cooking time

10

minutes

Ingredients

  • 1 c coconut milk

  • 1 lemon grass, chopped finely

  • 3 tbsp tomato puree

  • 1 tbs coconut aminos

  • ¼ cup tamari

  • 1 garlic clove, chopped

  • Veggies

  • 1 carrot, chopped

  • ½ red pepper, sliced in fourths

  • ½ zucchini sliced

  • ½ red onion sliced in pieces

  • 4 wooden skewers, soaked in water

Directions

  • THE MARINADE
  • Blend all the ingredients in a blender or just mix it by hand in a bowl until everything is mixed and smooth. Set aside.
  • THE SKEWERS
  • Skewer the vegetables in any order desired.
  • Brush the vegetable skewers with the marinade.
  • Save the remaining marinade and heat it to use it as a sauce to the skewers later.
  • Put the skewers in the fridge for about 30 minutes to soak the marinade.
  • Cook on a preheated grill (225C/437F) until the vegetables are tender and have some colour.
  • Brush the veggies a couple of times during the cooking .
  • Heat the sauce.
  • Serve the skewers on quinoa or rice, with the sauce and a green salad.

Notes

Barbecued Rainbow Trout & Spinach Salad

Barbecued Rainbow Trout & Spinach Salad

jmckenziend
Barbecued Rainbow Trout & Spinach Salad
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Barbecued Rainbow Trout & Spinach Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

40

minutes
Cooking time

20

minutes

Ingredients

  • 4 lb rainbow trout

  • 1 onion, chopped

  • 2 leeks, chopped

  • 1 c spinach

  • 1/2 c shredded carrot

  • 1/2 cup sprouts

  • 1/2 c flax seeds

  • 1 tsp lemon juice

  • dash sea salt

  • 1 tsp dill

  • 1/2 avocado

  • 1 tbs olive oil

Directions

  • Fill cavity of fish with chopped onions and leeks.
  • Sprinkle lemon juice over fish, along with dill, salt and garlic.
  • Wrap fish in foil.
  • Barbecue fish approximately 10 minutes each side or until fish flakes easily.
  • Toss spinach, sprouts and shredded carrots. Combine with olive oil, flax seeds, avocado and sea salt.
  • Serve trout with salad.
Banana Oatmeal Blender Pancakes

Banana Oatmeal Blender Pancakes

jmckenziend
Banana Oatmeal Blender Pancakes
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Banana Oatmeal Blender Pancakes

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

10

minutes
Cooking time

12

minutes

Ingredients

  • 2 c gluten free oats

  • 1 1/4 c dairy or nondairy milk

  • 2 bananas

  • 1/2 tsp ground cinnamon

  • 1 tablespoon pure maple syrup

  • 1/4 teaspoon sea salt

  • 1 teaspoon pure vanilla extract

  • 1 1/2 teaspoons baking powder

  • 1 large egg

  • coconut oil or butter for cooking

Directions

  • Place all the ingredients, except the egg and coconut oil in a blender and blend until smooth.
  • Add egg and pulse a few times until egg is fully incorporated.
  • Heat a griddle or large saute pan over medium heat and melt a teaspoon or two of coconut oil or butter.
  • When hot, pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
  • Brown on both sides (about 2-3 minutes per side) and serve hot with maple syrup.

Notes

  • If batter becomes too thick to pour easily, add a tablespoon or two of dairy or nondairy milk to thin.
Sweet Potato Falafel

Sweet Potato Falafel

jmckenziend
Baked Sweet Potato Falafel With Cilantro Yogurt
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Baked Sweet Potato Falafel With Cilantro Yogurt

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

1

hour 
Cooking time

45

minutes

Ingredients

  • 2 medium sweet potatoes, peeled cut in pieces

  • 1 tsp. cumin

  • 1 garlic clove, minced

  • ½ tsp. sea salt

  • Juice from one lemon

  • 1 cup chickpea flour

  • Salt and pepper

  • Olive oil

  • ½ cup plain Greek yogurt

  • ¼ cup cilantro, chopped

  • 1 tsp. cumin

Directions

  • To make the sauce: Place all ingredients in a blender or food processor and blend until combined. Let set in the fridge for at least a half an hour after mixing (this will help the flavors meld together).
  • For the patties: Place sweet potatoes pieces in a steamer basket and transfer basket to a pot. Fill the pot with about an inch of water and cover with a lid. Let steam for 10-15 minutes (depending on how big you diced the potatoes). Remove the steamer and let cool slightly
  • Mash the sweet potatoes with the cumin, garlic, lemon, chickpea flour, salt, and pepper. Transfer to the fridge for at least 30 minutes or until the batter has firmed up (this will help form the patties better).
  • Pre-heat oven to 425 degrees and grease a baking sheet. Using floured hands, shape the batter into 2 inch circle patties that are about a 1/2 inch thick. Repeat with the rest of the batter and place all patties on the greased cooking sheet.
  • Brush the tops with olive oil and bake for 30-45 minutes or until the tops begin to brown.

Notes