Dairy-Free

Persian Barley and Bean Stew

Persian Barley and Bean Stew

jmckenziend
Persian Barley and Bean Stew
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Persian Barley and Bean Stew

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

6

servings
Prep time

30

minutes
Cooking time

2

hours 

Ingredients

  • 1 cup barley, soaked overnight

  • ½ cup chickpeas, soaked overnight

  • ½ cup beans (i.e. white beans), soaked overnight

  • ½ cup lentils

  • 1 cup chopped parsley

  • 1 cup chopped leeks

  • ½ cup chopped cilantro

  • ½ cup chopped spinach

  • 1 cup chopped carrots

  • ½ cup chopped dill (optional)

  • Water

  • Salt and pepper to taste

  • Toppings: sliced onions, turmeric, mint

Directions

  • In a large stew pot, place barley, chickpeas, beans, lentils and add 6 cups of water.
  • Bring to a boil on medium-high heat, then reduce the heat to medium-low and cook for about 1 hour and 40 minutes or until beans are tender. 
  • Add the chopped vegetables/herbs, salt, and pepper. Stir a few times to prevent it from sticking to the bottom. Add more water if necessary.  Cook for another 20 minutes on low heat. Taste and adjust the seasoning.
  • In the meantime, in a small pan heat some oil, sauté the sliced onions until golden brown, add turmeric and mint, sauté for 5 more minutes.
  • Add toppings to barley and bean mixture, and serve.

Notes

Perfectly Simple Guacamole

Perfectly Simple Guacamole

jmckenziend
Perfectly Simple Guacamole
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Perfectly Simple Guacamole

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

10

minutes
Cooking time

0

minutes

Ingredients

  • 1 clove of garlic, peeled

  • 1/2 tsp. sea salt

  • 2 large ripe avocados

Directions

  • With a fork, mash clove of garlic with the salt to make paste.
  • Mash two ripe avocados until smooth.
  • Add the garlic mixture.
  • Correct the seasoning and serve on a bed of lettuce with flax crackers or veggies.
Pasta with Sautéed Vegetables

Pasta with Sautéed Vegetables

jmckenziend
Pasta with Sautéed Vegetables
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Pasta with Sautéed Vegetables

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes

Ingredients

  • 1/2 chopped onion

  • 2 cloves garlic

  • 2 tbs extra virgin olive oil

  • 1/2 bunch asparagus

  • 1/2 head purple cabbage

  • 1/4 c chopped parsley

  • 12 cherry tomatoes

  • 1 red pepper

  • 1/2 c chicken stock

  • 1.4 c pasta

  • 3 c boiling water in a separate pot

  • sea salt to taste

Directions

  • In a large skillet, sauté onions and garlic in olive oil until transparent.
  • In the meantime, chop asparagus, purpose cabbage, peppers and chop tomatoes in 1/2.
  • In a separate pot, add pasta to boiling water and cook as per directions.
  • Add vegetables and chicken stock to the skillet.
  • Simmer on slow heat for 10-15 min or until cabbage is wilted.
  • Once pasta is cooked, add to the skillet with vegetables and toss.
  • Add chopped parsley and sea sat.

Notes

  • Going gluten-free no longer has to mean giving up pasta. Experiment with non-wheat pastas, such as soy, lentil, corn or mixed grain gluten-free to find one you like.
Pan-Fried Salmon with Tomato Couscous and Asparagus

Pan-Fried Salmon with Tomato Couscous and Asparagus

jmckenziend
Pan-Fried Salmon with Tomato Couscous and Asparagus
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Pan-Fried Salmon with Tomato Couscous and Asparagus

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

1

servings
Prep time

20

minutes
Cooking time

10

minutes

Ingredients

  • ½ cup couscous

  • Boiling water

  • 1 4oz. salmon fillet, skin on

  • Salt and pepper

  • Handful of asparagus, trimmed

  • Extra virgin olive oil

  • Half a zucchini

  • 1 tomato, diced

  • Squeeze of fresh lemon

  • 1 tbsp. fresh cilantro or parsley, chopped

  • 1 tbsp. Greek yogurt

Directions

  • Place couscous in bowl. Pour boiling water until about water is 1 cm above couscous line. Cover with plate or lid. Set aside.
  • Heat non-stick pan on medium high heat. Score salmon fillet on skin side. Season both sides of fillet with salt and pepper. Put fillet skin side down on one side of pan. Press salmon down onto pan with hand or spatula for about 10 seconds to help crisp skin.
  • Cut asparagus into pieces. Drizzle some olive oil into pan and add asparagus. Stir occasionally. Flip fish.
  • Cut zucchini into pieces (similar size as asparagus). Add zucchini to pan with asparagus and fish.
  • Remove salmon from pan once cooked through.
  • In bowl, add diced tomato. Drizzle with olive oil, season with salt and pepper. Add a lemon juice and some chopped cilantro. Fluff couscous, and add to tomato mixture.
  • Plate couscous, and top with asparagus, zucchini and salmon. Finish with a spoonful of Greek yogurt.

Recipe Video

Notes

Orange, Tempeh and Brown Rice Salad

Orange, Tempeh and Brown Rice Salad

jmckenziend
Orange, Tempeh and Brown Rice Salad
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Orange, Tempeh and Brown Rice Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

3

servings
Prep time

40

minutes
Cooking time

10

minutes

Ingredients

  • ¼ cup olive oil, divided into multiple uses

  • ¾ cup tempeh, diced in small cubes

  • 1 ½ cups cooked brown rice

  • 4 cups diced vegetable medley (i.e. red cabbage, green cabbage, broccoli, carrots, radishes, jicama, bell peppers, celery)

  • 1 tsp. ground ginger

  • 1 tsp. cumin

  • Salt and pepper, to taste

  • Optional spices (i.e. curry, garlic, onion powder etc.)

  • 1 orange, halved

  • Orange Balsamic Vinaigrette

  • Juice from half of 1 orange, about 3 tbsp.

  • 2-4 tbsp. olive oil

  • 1 tbsp. balsamic vinegar

  • 1 tsp. ground ginger

  • 1 tsp. cumin

  • Salt and pepper to taste

Directions

  • Orange Ginger Tempeh and Brown Rice Salad
  • To a large non-stick skillet, add 1 tablespoon olive oil, add the tempeh and sear it over medium-high heat, flipping as needed. Searing will take about 2 minutes. Add tempeh to a large mixing bowl and set aside.
  • To the skillet (you don’t have to wash it), add 1 tablespoon olive oil and over medium-high heat warm the rice, stirring as needed. Warming will take about 2 minutes.
  • Add the rice to the mixing bowl with the tempeh and set aside.
  • To the skillet (you don’t have to wash it), add 2 tablespoons olive oil, add the vegetables, and sprinkle with ginger, cumin, salt and pepper, optional seasonings. Stir to evenly coat the vegetables. Cook over medium to medium high, stirring occasionally, for about 5 minutes, or until softened but not mushy. Add the cooked vegetables to the mixing bowl with the rice and tempeh.
  • Orange Balsamic Vinaigrette
  • Slice half the orange into bite-sized pieces and add to the mixing bowl.
  •  Over a small bowl, squeeze the juice from the orange halve. Add the remaining dressing ingredients and whisk to combine. ( I prefer more robustly seasoned food and if you don’t, scale back to 1/2 teaspoon each ginger and cumin. Alternately, add other or additional seasonings, to taste.)
  • Pour dressing over the contents in the mixing bowl, tossing gently to combine.
  • Serve immediately.

Notes

  • Adapted from: http://www.averiecooks.com/2012/06/orange-ginger-tempeh-and-brown-rice-salad-with-orange-balsamic-vinaigrette.html
Nutrition for the Noggin

Nutrition for the Noggin

jmckenziend
Nutrition for the Noggin
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Nutrition for the Noggin

Recipe by Catherine Roe
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

minutes

This delicious salad-in-a-jar recipe is provided courtesy of  Catherine Roe, Registered Holistic Nutritionist.   You’ll find more from Catherine here:  http://catherinenutritionist.com/

Mock Sour Cream and Chive Dip

Mock Sour Cream and Chive Dip

jmckenziend
Mock Sour Cream and Chive Dip
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Mock Sour Cream and Chive Dip

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

9

hours 
Cooking time

0

minutes

Ingredients

  • c raw cashews, soaked overnight

  • 1/2 c water

  • 2 tbs fresh lemon juice

  • 1/2 tsp minced garlic

  • 1 tbs minced fresh dill

  • 1 tbs nutritional yeast

  • 1/2 tsp sea salt

  • 2 tbs minced fresh chives

  • 1 tbs minced fresh basil

Directions

  • Soak cashews for 8 hours or overnight to ensure creaminess. You can skip this step if you don’t mind a chunkier texture. Place cashews, water, lemon juice, garlic, nutritional yeast and salt in food processor and process until silky smooth, stopping occasionally to scrape down the sides with a spatula.
  • Add chives, basil and dill and pulse briefly to incorporate.
  • Chill for 30 minutes before serving.

Notes

  • Adapted from: Julie Daniluk’s “Meals that Heal”
Mango Walnut Spinach Salad

Mango Walnut Spinach Salad

jmckenziend
Mango Walnut Spinach Salad
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Mango Walnut Spinach Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

4

minutes

Ingredients

  • 1/2 pound baby spinach

  • 2 cups baby kale

  • 1 lb mixed spring salad mix

  • 1 small red onion sliced thin

  • 2 mangos peeled, seeded and cut into strips

  • 1 cup fresh blackberries

  • 1/2 cup rough chopped walnuts toasted

  • 2 ripe mangoes peeled, seeded and puree in blender to make 1/3 cup

  • 2 tbsp fresh squeezed orange juice

  • 1 tbsp fresh squeezed lime juice

  • 2 tbsp apple cider vinegar

  • 2 cloves garlic minced

  • 2 tbsp extra virgin olive oil

  • 1 Tbsp honey

  • 1 tsp sea salt

  • 2 tbsp chopped fresh parsley

Directions

  • Toast walnuts in a small skillet over medium/high heat for 3-4 minutes until lightly browned. Place cooled walnuts and first 7 ingredients listed in salad bowl.
  • Purée mango and measure 1/3 cup. Add the last 9 ingredients listed (including mango) except chopped parsley to blender and blend until well mixed.
  • Pour dressing into a bowl and add parsley.
  • Drizzle dressing over salad and serve.
Life-Changing Bread

Life-Changing Bread

jmckenziend
Life-Changing Bread
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Life-Changing Bread

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

12

servings
Prep time

2

hours 
Cooking time

1

hour 

Ingredients

  • 1 cup sunflower seed kernels

  • 1/2 cup flax seeds

  • 1/2 cup hazelnuts or almonds

  • 1 1/2 cups gluten free rolled oats

  • 2 tablespoons chia seeds

  • 4 tablespoons psyllium seed husks

  • 1 teaspoon fine grain sea salt

  • 1 tablespoon maple syrup

  • 3 tablespoons melted coconut oil or ghee

  • 1 1/2 cups water

Directions

  • In a standard loaf pan, combine all dry ingredients, stirring well.
  • Whisk maple syrup, oil, and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable).
  • Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight.
  • To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it or lift the parchment.
  • Preheat over to 350 degrees and bake in loaf pan for 20 minutes.
  • Remove from the loaf pan, place upside down directly on oven rack and continue to bake for 30 to 40 minutes.
  • Allow to cool completely before slicing.
  • Store in tightly sealed container for up to 5 days or freeze.

Notes

Sweet Potato Lentil Shepherd’s Pie

Sweet Potato Lentil Shepherd’s Pie

jmckenziend
Sweet Potato Lentil Shepherd’s Pie
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Sweet Potato Lentil Shepherd’s Pie

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

1

hour 

30

minutes

Ingredients

  • 5 medium sweet potatoes, scrubbed

  • 1 cup brown or green lentils, washed and picked over

  • 3/4 cup uncooked steel cut oats

  • 1 bay leaf

  • 1 tsp. salt

  • 1 tbsp. olive oil

  • 1 lbs. cremini mushrooms, divided

  • 1 medium yellow onion, chopped

  • 1 large carrot, chopped

  • 1 celery stalk, chopped

  • 1 garlic clove, minced

  • ¾ cup low-sodium vegetable stock

  • ¼ cup red wine

  • 1 tbsp. tomato paste

  • 1 tbsp. Worcestershire sauce

  • 1 tsp. Frank’s Red Hot Sauce

  • 1 tsp. smoked paprika

  • ¼ cup fresh parsley, chopped

Directions

  • Preheat the oven to 400°F.
  • Prick each sweet potato several times with a fork and place on a baking sheet. Roast for 45 minutes to 1 hour, or until very soft to the touch. Set aside to cool.
  • In a medium pot, combine the lentils, oats, bay leaf, and salt with 5 cups of water. Bring to a boil and lower heat.
  • Simmer uncovered for 15-20 minutes, or until lentils are soft but not mushy, stirring occasionally to keep the oats from sticking to the bottom of the pot. Discard bay leaf and drain mixture into a colander or sieve.
  • Finely chop half of the mushrooms and set aside. Cut the remaining mushrooms into quarters.
  • Warm the olive oil in a large pot over medium-high heat.
  • Add the quartered mushrooms and a pinch of salt and cook until browned and soft.
  • Add the chopped mushrooms, onion, carrot, celery, and garlic and cook, stirring occasionally, until onions are soft and translucent.
  • Lower heat to medium and add the lentil and oat mixture, followed by the vegetable stock, wine, tomato paste, Worcestershire sauce, paprika, parsley, and a few grinds of black pepper. Simmer mixture for 5 minutes. Taste, and add salt or correct the seasonings as needed.
  • Preheat oven to 350°F.
  • Peel sweet potatoes with your hands and place in a medium bowl. Use a fork to mash them into a smooth paste, add Frank’s Red Hot sauce and season to taste with salt and pepper.
  • Evenly spread the lentil mixture into a 9-x13-inch baking dish. (For thicker layers, use a 9-x9-inch pan.) Spoon the sweet potato mixture on top and smooth with a spatula.
  • Bake for 30 minutes, or until the filling is bubbling at the edges.

Notes