Dairy-Free

Chocolate Almond Banana Smoothie

Chocolate Almond Banana Smoothie

jmckenziend
Chocolate Almond Banana Smoothie
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Chocolate Almond Banana Smoothie

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

0

minutes

Ingredients

  • 1 large frozen banana

  • 1 tbsp almond butter

  • 1 cup almond milk

  • 1 tbsp organic cocoa powder

  • 1 tbsp ground flax seed

  • 1/2 scoop of protein powder (about 10g protein)

Directions

  • Blend until rich and creamy.
  • If adding protein powder, enjoy your all-natural post workout smoothie with the ideal 3:1:1 ratio of carbs/protein/fats.

Notes

Chickpea Blondies

Chickpea Blondies

jmckenziend
Chickpea Blondies
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Chickpea Blondies

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

12

servings
Prep time

20

minutes
Cooking time

25

minutes

Ingredients

  • 1 – 15 oz can chickpeas

  • 1/2 c almond butter

  • 1/3 c maple syrup

  • 2 tsp vanilla

  • 1/2 tsp salt

  • 1/4 tsp baking powder

  • 1/4 tsp baking soda

  • 1/3 cup vegan chocolate chips

Directions

  • Preheat oven to 350 degrees and coat baking pan with coconut oil.
  • In a food processor, add all ingredients except chocolate chips and process until batter is smooth.
  • Fold in chocolate chips.
  • Spread batter evenly in prepared pan.
  • Bake for 20-25 minutes or until toothpick comes out clean.
  • Cool pan for 20 minutes on wire rack and then cut into 12 squares.
Chicken Walnut Salad

Chicken Walnut Salad

jmckenziend
Chicken Walnut Salad
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Chicken Walnut Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

40

minutes

Ingredients

  • 1 c cooked chicken breast

  • 3 c washed baby spinach

  • 1/2 cucumber, sliced and halved

  • 1 stalk of celery

  • 1 c halved cherry tomatoes

  • 2 tbs extra virgin olive oil

  • 1 tsp apple cider vinegar

  • 1/2 c chopped walnuts

  • sea salt to taste

Directions

  • Bake chicken, remove skin, cut into cubes and refrigerate, or use left-over chicken.
  • In a bowl, combine all ingredients except walnuts.
  • In a small jar, combine oil, vinegar and sea salt.
  • Pour over dressing over vegetables and chicken, and toss, adding walnuts at the end.
  • Serve immediately.
Chicken, Broccoli and Tomato on Pasta

Chicken, Broccoli and Tomato on Pasta

jmckenziend
Chicken, Broccoli and Tomato on Pasta
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Chicken, Broccoli and Tomato on Pasta

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

1

servings
Prep time

15

minutes
Cooking time

20

minutes

Ingredients

  • ½ cup whole wheat or gluten-free pasta

  • ½ cup water

  • 5 oz. pre-cooked chicken pieces/slices

  • ¾ cup fresh or frozen broccoli

  • ½ cup diced tomatoes

  • Salt and pepper to taste

  • ½ tsp. of oregano

  • ½ tsp. of garlic powder.

  • (Optional) 1 tbsp. mozzarella cheese, shredded

Directions

  • Cook pasta according to directions.
  • Heat pan on medium heat. Add half cup of water. Add 5 oz. precooked chicken and broccoli to pan. Cover with lid, and let cook for 5 minutes. Add diced tomatoes. Add seasonings. Turn heat to low. Cover with lid and cook for another 10 minutes.
  • Once pasta finished, drain and plate. Pour chicken and vegetable mixture on top of pasta. Top with shredded cheese if desired.

Recipe Video

Notes

  • Adapted from You Tube: High-Protein Bodybuilding Chicken & Tomato Pasta
Chia Pudding

Chia Pudding

jmckenziend
Chia Pudding
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Chia Pudding

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 cup chia seeds

  • 1 1/2 cups of water or dairy/non-dairy milk , or yogurt

  • 1 tsp vanilla extract

  • 1 tbsp maple syrup

Directions

  • Measure the chia seeds into a large mixing bowl.
  • Combine liquid ingredients in a large measuring cup.
  • Pour the liquid ingredients onto the chia seeds, mixing thoroughly to ensure all the seeds are coated with liquid.
  • Continue to mix, breaking up any lumps that occur to create a smoother consistency.
  • Pour into a storage container or dishes for individual servings.
  • Allow to set in the refrigerator for at least two hours.

Notes

  • Optional: top with fruit and/or nuts, add cinnamon, nutmeg to taste
  • Substitutions: you can use agave or honey as the sweetener instead of maple syrup for more intense sweetness.
Cauliflower Mash

Cauliflower Mash

jmckenziend
Cauliflower Mash
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Cauliflower Mash

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

10

minutes
Cooking time

10

minutes

Ingredients

  • 1 whole cauliflower, washed and cut into large chunks

  • 1 cup unsweetened plain almond milk*

  • 1 tsp. sea salt

  • 2 tbsp. ghee/clarified butter or olive oil

  • (Optional) 1 tsp. prepared horseradish

  • (Optional) 1 clove garlic, minced

Directions

  • Steam cauliflower for 8 -10 minutes.
  • Once cooked, place into large pot or bowl, add almond milk and mash with a potato masher.
  • Add in remaining ingredients and stir to combine.

Notes

  • *You can use any kind of dairy or non-dairy milk as long as it is unsweetened and unflavoured.
Cashew Cream Chicken with Broccoli

Cashew Cream Chicken with Broccoli

jmckenziend
Cashew Cream Chicken with Broccoli
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Cashew Cream Chicken with Broccoli

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

1

hour 

Ingredients

  • 6 chicken thighs or breasts, bone-less/skinless

  • 2 tbs extra virgin olive oil

  • 1 recipe Mock Sour Cream and Chive Dip

  • 1 tbs fresh lemon juice

  • 1 lemon, cut in slices

  • 2 tbs italian seasoning

  • 1 c finely chopped fresh parsley

  • 1/2 head broccoli

  • olive oil, lemon juice and sea salt to dress broccoli to taste

Directions

  • Preheat oven to 350 degrees.
  • Place chicken in a large bowl and add oil, lemon juice and italian seasoning. Toss to coat.
  • Place chicken pieces in the centre of a large baking dish.
  • Mix Mock Sour Cream and Chive Dip with parsley and spread across top of chicken.
  • Bake uncovered for 60 minutes.
  • While chicken is baking, put a little water in a steamer, bring to a boil and add broccoli. Steam lightly until slightly crunchy.
  • Dress the broccoli with olive oil, lemon juice and sea salt to taste.

Notes

  • Sweet potato makes a nice accompanying side dish, if desired,
  • Adapted from:  Julie Daniluk “Meals that Heal”
Carrot Soup with Orange and Ginger

Carrot Soup with Orange and Ginger

jmckenziend
Carrot Soup with Orange and Ginger
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Carrot Soup with Orange and Ginger

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

25

minutes
Cooking time

30

minutes

Ingredients

  • 3 tablespoons olive oil

  • 2 leeks, including tender green parts, thinly sliced

  • 6 carrots (about 1 lb.), peeled and thinly sliced

  • 1 small sweet potato, peeled and coarsely diced

  • 1 1/2 teaspoons peeled and minced fresh ginger

  • 5 cups organic chicken or vegetable broth

  • 1/2 cup fresh orange juice

  • 2 teaspoons grated orange zest

  • salt and pepper to taste

Directions

  • In a saucepan over medium heat, warm the oil.
  • Add the leeks and sauté until just slightly softened, about 3 minutes.
  • Add the carrots, potato, and ginger and sauté until the vegetables are just softened, about 5 minutes longer.
  • Add the stock, cover partially, and simmer until the vegetables are completely softened, about 20 minutes.
  • Remove from heat.
  • In a blender or food processor, puree the soup in batches, leaving some texture if desired, and return the soup to the pan. Alternatively, process with a handheld blender in the pan until the desired consistency is reached.
  • Return the soup to medium heat and stir in the orange juice and zest. Season to taste with salt and pepper.
  • Ladle the soup into warmed bowls and enjoy.

Notes

Cabbage Soup

Cabbage Soup

jmckenziend
Cabbage Soup
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Cabbage Soup

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

45

minutes

Ingredients

  • 1 tbsp organic coconut oil

  • 2 small cloves garlic, minced

  • 1/3 cup onion, finely minced

  • 5 cups cabbage, chopped

  • 2/3 cup carrot, chopped

  • 1/3 cup celery, chopped

  • 4 cups chicken or vegetable broth

  • 1 tsp salt (adjust to taste)

  • 1/2 tbs dried or fresh parsley

  • 1 tbsp tomato paste

  • Dash of celery seed

Directions

  • In a soup pot, melt coconut oil and sauté the garlic and onion until softened.
  • Add in cabbage and carrot.
  • Cook on medium heat until cabbage and carrot are softened, about 10 minutes. Stir often.
  • Add celery then continue to fry for about 5 minutes.
  • Add broth, spices and tomato paste.
  • Reduce heat to a low simmer for about 1/2 an hour.

Notes

Butternut Squash and Black Bean Burritos

Butternut Squash and Black Bean Burritos

jmckenziend
Butternut Squash and Black Bean Burritos
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Butternut Squash and Black Bean Burritos

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

45

minutes

Ingredients

  • 1 medium size butternut squash, peeled, cubed and roasted

  • 1/2 cup cooked brown rice

  • 1 medium sized yellow onion, finely chopped

  • 2 cloves of garlic, minced 1 bell pepper, chopped

  • 1 cup spinach

  • 1 zucchini, diced

  • 2 1/2 cups black beans, soaked or 1 15 ounce can of organic black beans

  • 2 tsp cumin

  • 1/2 tsp cayenne pepper

  • 4 large whole wheat or GF tortillas

Directions

  • medium size butternut squash, peeled, cubed and roasted
  • 1/2 cup cooked brown rice
  • medium sized yellow onion, finely chopped
  • cloves of garlic, minced 1 bell pepper, chopped
  • cup spinach
  • zucchini, diced
  • 1/2 cups black beans, soaked or 1 15 ounce can of organic black beans
  • tsp cumin
  • 1/2 tsp cayenne pepper
  • large GF tortillas

Notes