Meat-Free

Arugula, Pear and Walnut Vinaigrette Salad

Arugula, Pear and Walnut Vinaigrette Salad

jmckenziend
Arugula, Pear and Walnut Vinaigrette Salad 
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Arugula, Pear and Walnut Vinaigrette Salad 

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

15

minutes
Cooking time

10

minutes

Ingredients

  • 2 large handfuls arugula

  • 1 small head Belgium endive, roughly chopped

  • 1 ripe pear, cored, thinly sliced

  • pinch of sea salt

  • Walnut Vinaigrette Ingredients:

  • 1 cups walnuts

  • 2 tablespoons minced shallots

  • 2 teaspoons sea salt

  • 1/2 cup water

  • 1/4 cup sherry vinegar

  • 1/2 cup extra-virgin olive oil

Directions

  • Preheat the oven to 350F
  • First make the vinaigrette. In a blender, puree 3/4 cup of the walnuts with the shallots, salt, water, vinegar and olive oil until everything is well incorporated. Refrigerate the vinaigrette until you’re ready to serve.
  • Place the remaining 1/4 cup walnuts on a baking sheet and toast in the oven, stirring occasionally, until they are golden brown, about 8-10 minutes. Set them aside to cool completely.
  • In a large bowl, toss together the arugula, endive, pear slices and salt. Pour in enough vinaigrette to evenly coat the greens. Divide the salad between 2 serving plates and sprinkle the toasted walnuts over the top. Add some cooked chicken or salmon if desired.

Notes

  • Adapted from: Clean Eats by Alejandro Junger, M.D. 
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.
Quinoa Salmon Burgers

Quinoa Salmon Burgers

jmckenziend
Quinoa Salmon Burgers
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Quinoa Salmon Burgers

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

6

servings
Prep time

30

minutes
Cooking time

10

minutes

Ingredients

  • 3 to 4 green onions,

  • 1 large handful fresh cilantro

  • 1 to 2 tsp. lemon zest

  • ½ tsp. sea salt

  • Freshly ground black pepper

  • 1 to 1 ½ pounds raw wild salmon, skinned and deboned

  • 1 cup cooked quinoa

  • Olive oil or coconut oil for pan frying

Directions

  • Using a food processor fitted with the “s” blade process the green onions, cilantro, lemon zest, salt, and black pepper until it is finely minced. Add the salmon and quinoa and process again until desired consistency – leaving some chunks of salmon.
  • Form into 6 patties and place onto a plate.
  • Heat a large skillet over medium to medium-high heat.
  • Add a tablespoon or so of oil and place a few patties in the skillet. If your pan is hot it should only take 2 to 3 minutes per side to cook. If your pan is not quite heated it will take about 5 minutes per side and they may stick a little.
Persian Eggplant Quiche 

Persian Eggplant Quiche 

jmckenziend
Persian Eggplant Quiche 
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Persian Eggplant Quiche 

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

6

servings
Prep time

30

minutes
Cooking time

1

hour 

30

minutes

Ingredients

  • 5 medium sized eggplants, washed

  • 1 large leek, thinly sliced

  • 1 medium onion, thinly sliced

  • 1 bunch parsley, chopped

  • 1-2 garlic cloves, minced

  • 3 eggs

  • 2 tbsp. spelt flour

  • ½ tsp. turmeric

  • 1/3 tsp. red pepper

  • Salt and pepper to taste

  • 3 tbsp. olive oil

  • 1-2 tbsp. walnuts, chopped

  • 2-3 small tomatoes, sliced

Directions

  • Preheat oven to 375 degrees Fahrenheit.
  • Pierce the eggplants with a fork or a sharp knife in several places. and bake the eggplants for 30-40 minutes.
  • Remove from heat and place in a colander to let the eggplant’s bitter liquid out. Once the eggplants are cooled, separate the skin and chop them and set aside.
  • Heat oil in a skillet over medium heat and sauté the onions until golden brown.
  • Add turmeric, stir, add garlic, sauté for 2-3 more minutes and add the sliced leeks. Sauté for an additional 5 more minutes or until the leeks are soft and tender. Sprinkle a dash of salt and add the walnuts and the chopped parsley. Give it a good stir and set aside.
  • In a large mixing bowl, combine the eggplants, leek and parsley mixture, egg, red pepper, flour and salt. Mix thoroughly.
  • Lightly grease the bottom of the baking pan. Pour in the mixture and flatten the surface.
  • Garnish with sliced tomatoes and sprinkle them with salt and pepper to taste.
  • Cover and cook at 350 degrees Fahrenheit for 45-50 minutes.
  • Remove the foil for the last 20 minutes of cooking.
  • You may put the quiche under the broiler for an additional 4-5 minutes or slightly longer to roast the top until it is well cooked.

Notes

Kale and Egg Scramble

Kale and Egg Scramble

jmckenziend
Kale and Egg Scramble
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Kale and Egg Scramble

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

1

servings
Prep time

15

minutes
Cooking time

5

minutes

Ingredients

  • 1 tbsp. coconut oil

  • 1 cup kale, chopped

  • 2 eggs

  • 1 tbsp. milk or non-dairy milk

  • Pinch of dried oregano

  • Pinch of garlic powder

  • Pinch of Sea salt and pepper

  • 1.5 tbsp. hemp seeds

  • 6 cherry tomatoes

  • 1 tbsp chopped chives

Directions

  • Heat oil in skillet on medium heat.
  • Add kale and stir until bright green.
  • In bowl, whisk together eggs, milk, oregano, garlic powder, salt and pepper.
  • Pour eggs over the kale.
  • Add tomatoes and chives.
  • Sprinkle in hemp seeds.
  • Gently stir to scramble eggs until set, but still soft.
  • (Optional) Serve with a slice of toast.

Notes

  • Top with feta or crumbled chèvre for a salty note.
Healthy Homemade Breakfast Sandwich

Healthy Homemade Breakfast Sandwich

jmckenziend
Healthy Homemade Breakfast Sandwich
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Healthy Homemade Breakfast Sandwich

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes

Ingredients

  • 1 whole grain English Muffin (i.e. Ezekiel 4:9 Sprouted Whole Grain English Muffins)

  • 1 tbsp. mashed avocado or guacamole

  • ½ cup baby spinach or arugula

  • ½ tbsp. butter or oil

  • 1 egg

  • Salt and pepper

  • 2 thin slices aged cheddar or mozzarella

Directions

  • Melt butter in pan over medium heat. Crack egg into pan, season with salt and pepper. Top with cheese, cover with lid. Remove from heat once egg is cooked (2-3 minutes).
  • Meanwhile, toast English muffin. On one half of English muffin, spread avocado, top with spinach, egg and cheese, and then finish sandwich with other half of English muffin.
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
Blueberries with Lemon Cream

Blueberries with Lemon Cream

jmckenziend
Blueberries with Lemon Cream
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Blueberries with Lemon Cream

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

10

minutes
Cooking time

0

minutes

Ingredients

  • 4 ounces cream cheese or ricotta

  • 3/4 cup unsweetened plain or vanilla yogurt

  • 1 teaspoon honey

  • 2 teaspoons freshly grated lemon zest

  • 2 cups fresh blueberries

Directions

  • Using a fork, break up the cheese in a medium bowl.
  • Drain off any liquid from the yogurt; add yogurt to the bowl along with honey.
  • Using an electric mixer, beat at high speed until light and creamy.
  • Stir in lemon zest.
  • Layer the lemon cream and blueberries in 4 dessert dishes or wineglasses.
  • If not serving immediately, cover and refrigerate.
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.
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.