#eating4health

Stuffed Portobello Mushrooms

Stuffed Portobello Mushrooms

jmckenziend
Stuffed Portobello Mushrooms
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Stuffed Portobello Mushrooms

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

10

minutes

Ingredients

  • 2/3 cup chopped plum tomatoes

  • 1/2 cup shredded part-skim mozzarella cheese

  • 1/4 cup chopped Kalamata olives

  • 1 teaspoon minced garlic

  • 2 teaspoons extra-virgin olive oil, divided

  • 1/2 teaspoon finely chopped fresh rosemary, or 1/8 teaspoon dried

  • 1/8 teaspoon freshly ground pepper

  • 4 Portobello mushroom caps, 5 inches wide

  • 2 tablespoons lemon juice

  • 2 teaspoons reduced-sodium soy sauce

Directions

  • Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a small bowl.
  • Preheat grill to medium.
  • Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon; discard gills. Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a small bowl. Brush the mixture over both sides of the caps.
  • Oil a grill rack. Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese is melted, about 3 minutes more.

Notes

  • Use (cooked) bacon bits or sliced almonds in place of mozzarella cheese for dairy-free versions of this recipe.
  • Substitute parmesan cheese for mozzarella if lactose intolerant.
Southwest Tofu Scramble

Southwest Tofu Scramble

jmckenziend
Southwest Tofu Scramble
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Southwest Tofu Scramble

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

30

minutes

Ingredients

  • 8 oz. extra firm tofu

  • 1 tbsp. grape seed oil

  • ¼ red onion, thinly sliced

  • ½ red pepper, thinly sliced

  • 2 cups kale, loosely chopped

  • ½ tsp. sea salt

  • ½ tsp. garlic powder

  • ½ tsp. cumin powder

  • ¼ tsp. chilli powder

  • ¼ tsp. turmeric (optional, for color)

  • 1.5 tbsp. hemp seeds

  • Optional: Salsa, cilantro, hot sauce

Directions

  • Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a pot or book, for 15 minutes. While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.
  • Prep veggies and warm a large skillet over medium heat. Once hot, add 1 tbsp. grape seed oil and the onion and red pepper. Season veggies with a pinch of salt and pepper. Cook until softened – about 5 minutes.
  • Add kale, cover to steam for 2 minutes. In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
  • Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
  • Once tofu is ready, sprinkle with hemp seeds, and serve immediately with a slice of rye toast. Top with salsa, cilantro and/or hot sauce, if desired.

Notes

Spicy Sautéed Vegetables

Spicy Sautéed Vegetables

jmckenziend
Spicy Sautéed Vegetables
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Spicy Sautéed Vegetables

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

25

minutes

Ingredients

  • 1 c zucchini

  • 1 c cauliflower

  • 2 cloves garlic

  • 1” ginger

  • 1/2 tsp turmeric

  • 1/2 c carrots

  • 1 onion

  • coconut oil

  • 1/2 tsp cumin seeds

Directions

  • Sautee the cumin seeds and all vegetables in the coconut oil until slight tender, yet still firm.
  • Add turmeric and cover for 15 minutes.
  • Serve with cooked quinoa.
Sautéed Shrimp with Fennel

Sautéed Shrimp with Fennel

jmckenziend
Sautéed Shrimp with Fennel
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Sautéed Shrimp with Fennel

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

15

minutes
Cooking time

15

minutes

Ingredients

  • 1 tablespoon extra-virgin olive oil

  • 1 large fennel bulb, cored and cut into 2-inch-long strips (about 4 cups)

  • 1 15-ounce can diced tomatoes, preferably fire-roasted

  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried

  • 1 pound peeled and deveined raw shrimp (21-25 per pound)

  • 2 tablespoons capers, rinsed

  • 1/4 teaspoon freshly ground pepper

  • 1/4 cup crumbled feta cheese

Directions

  • Heat oil in a large skillet over medium heat.
  • Add fennel and cook, stirring occasionally, until starting to brown, 6 to 8 minutes.
  • Add tomatoes and oregano and cook, stirring and scraping up any browned bits, about 30 seconds.
  • Add shrimp and cook, stirring occasionally, until pink and just cooked through, about 4 minutes.
  • Stir in capers and pepper.
  • Serve sprinkled with feta.

Notes

  • Serve as is for a Keto or low carb meal. Omit feta cheese for a dairy-free meal.
Salmon Panzanella

Salmon Panzanella

jmckenziend
Salmon Panzanella
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Salmon Panzanella

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

25

minutes
Cooking time

10

minutes

Ingredients

  • 8 kalamata olives, pitted and chopped

  • 3 tbsp. red wine vinegar

  • 1 tbsp. capers, minced

  • freshly ground pepper to taste

  • 3 tbsp. extra virgin olive oil

  • 2 slices day-old whole wheat bread, cubed

  • 2 roma tomatoes, chopped

  • 1 medium cucumber, chopped

  • ¼ cup thinly sliced red onion

  • ¼ cup thinly sliced fresh basil

  • 1 pound centre cut salmon, cut into 4 steaks

  • ½ tsp. coarse sea salt

Directions

  • Preheat grill to high.
  • Whisk olives, vinegar, capers and pepper in a large bowl.
  • Add bread, tomatoes, cucumber, onion and basil.
  • Oil the grill. Season both sides of the salmon with salt and pepper. Grill 4 – 5 minutes per side until cooked through. Divide the salad among 4 plates and top each with a piece of salmon.
Roasted Chickpeas

Roasted Chickpeas

jmckenziend
Roasted Chickpeas
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Roasted Chickpeas

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

8

servings
Prep time

15

minutes
Cooking time

45

minutes

Ingredients

  • 2 15- to 19-ounce can chickpeas, rinsed

  • salt, paprika and other spices to taste

Directions

  • To prepare, rinse, drain and pat dry two cans of chickpeas.
  • Place them on a rimmed baking sheet, and drizzle them with olive oil.
  • Roast in a hot oven until dark and crunchy, 30 to 40 minutes.
  • Sprinkle with salt and paprika to taste, and roast a few minutes more.
Roasted Cauliflower Steaks

Roasted Cauliflower Steaks

jmckenziend
Roasted Cauliflower Steaks
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Roasted Cauliflower Steaks

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

3

servings
Prep time

15

minutes
Cooking time

30

minutes

Ingredients

  • 2 tbsp. coconut oil or ghee, melted

  • 1 tsp. ground ginger

  • 1 1/2 tsp. turmeric

  • 1 head cauliflower

  • 2 tbsp chopped chives or green onions

  • 2 tbsp chopped coriander

  • Pink Himalayan salt to taste

Directions

  • Preheat the oven to 180 C/350 F.
  • Combine the coconut oil or ghee, herbs and spices in a small bowl. Remove the leaves of the cauliflower, but keep the core intact.
  • Place the cauliflower, core side down, on a non-slip cutting surface. Use a large, sharp knife to click 1 inch thick steaks.
  • Lay the cauliflower slices on a parchment lined baking sheet and drizzle each side with the turmeric mixture. Season with salt (if using).
  • Roast until the edges are crispy and browned – this will take around 25-30 minutes.

Notes

  • Source: emmaolliff.com 
Zucchini “Pad Thai” Salad

Zucchini “Pad Thai” Salad

jmckenziend
Zucchini
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Zucchini “Pad Thai” Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

0

minutes

Ingredients

  • 1 large zucchini

  • 1/4 c raw sunflower seeds

  • 2 cups arugula or spinach

  • Creamy Thai Sauce

  • 1 tbs almond butter

  • 3 tsp grated ginger

  • 1 c freshly chopped parsley, or any of your favourite herbs

  • 1/2 fresh lemon, squeezed

  • 1 clove garlic

  • 1 tbs wheat free tamari

  • 1/2 c water

  • 1/2 ripe avocado

Directions

  • Spiralize zucchini using a spiralizer or a julienne peeler.
  • Put sauce ingredients in a blender or food processor. Blend until smooth.
  • Mix sauce with zucchini spirals and put into a bowl with spinach or arugula.
  • Sprinkle with sunflower seeds.

Notes

Raw Chocolate Fudge

Raw Chocolate Fudge

jmckenziend
Raw Chocolate Fudge
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Raw Chocolate Fudge

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

16

servings
Prep time

1

hour 
Cooking time

0

minutes

Ingredients

  • 1 454g jar of coconut butter (not oil)

  • 4 tbs raw cacao powder

  • 5 tbs raw honey or maple syrup

  • 1 tsp vanilla

  • pinch of sea salt

Directions

  • Warm coconut butter in double boiler for 2-3 minutes or place jar in a small bowl or sink of boiling water for about 30 minutes.
  • Add remaining ingredients and mix well.
  • Press into a pan or fill muffin cups and refrigerate for at least 30 minutes. If using a pan, cut into 16 bars.
  • Store in refrigerator.
  • Optional Add-ins: chopped nuts, raisins, pumpkin seeds, hemp, goji berries, mint essential oil
Raw Chocolate Date Granola Bars

Raw Chocolate Date Granola Bars

jmckenziend
Raw Chocolate Date Granola Bars
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Raw Chocolate Date Granola Bars

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

15

servings
Prep time

30

minutes
Cooking time

0

minutes

Ingredients

  • 2 1/2 cups quick oats

  • 5 Medjool dates, pitted

  • 3 tbsp hemp seeds

  • 2 tbsp sesame seeds

  • 3 tbsp ground flax seeds

  • 2 tbsp whole flax seeds

  • 1 tbsp ground chia seeds

  • 1/4 cup raw sunflower seeds

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • 2 tbsp coconut oil

  • 1/2 cup shredded unsweetened coconut

  • 1 tbsp raw Honey

  • 1 cup raw chocolate chips

Directions

  • Coat a 9×13 or 11x 13 glass dish with coconut oil.
  • Soak dates in enough water to cover them for approx. an hour. They need to be soft enough to form a paste in the food processor.
  • Once soaked place dates along with 3 tbsp of date water, vanilla and coconut oil in food processor and blend until a thick paste forms. Add water 1 tbsp at a time as needed and scrape down sides of processor as required.
  • Mix all other ingredients except for chocolate chips and honey in a large bowl.
  • Once well combined add date paste and mix until all of the oat mixture is moist. 
  • Add honey and mix to combine, next add chocolate chips.
  • Press into glass dish and refrigerate to set. Makes 15 bars.