Meat-Free

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.
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

Baked Halibut with Mint Artichoke

Baked Halibut with Mint Artichoke

jmckenziend
Baked Halibut with Mint Artichoke
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Baked Halibut with Mint Artichoke

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

3

servings
Prep time

30

minutes
Cooking time

20

minutes

Ingredients

  • 1 lb. fresh halibut

  • 1 fresh lemon

  • 2 Tbs. olive oil

  • 1 Tbs. paprika

  • 6 small artichokes

  • 1 tsp of mint leaves

  • 1 tbsp of parsley

  • 3 tbs of olive oil

  • ½ tsp of sea salt or to taste

Directions

  • Halibut
  • Cut the fish into 8-ounce pieces or two pieces per pound.
  • Marinate in lemon in glass baking dish for 20-30 minutes.
  • Drizzle olive oil and sprinkle paprika over all.
  • Bake 10-15 minutes at 450 degrees F.
  • Artichokes
  • Use the serrated knife to cut the artichokes into quarters.
  • Use a metal teaspoon to scrape away the hairy choke above the artichoke heart. Remove the small, papery, purplish leaves close to the choke. Rub the cut areas again with lemon.
  • Place in a pot and boil artichokes for 20 minutes or until tender.
  • Place in a bowl and add rest of the ingredients and toss together. Serve warm.

Notes

  • Adapted from: (http://www.foodnetwork.com/recipes/baked-halibut-recipe.html)
Avocado Salad Wraps

Avocado Salad Wraps

jmckenziend
Avocado Salad Wraps
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Avocado Salad Wraps

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

0

minutes

Ingredients

  • 2 avocados cubed

  • 1 cucumber, diced

  • 2 Tbsp red onions diced

  • 3 garlic cloves minced

  • 1/4 cup fresh cilantro chopped

  • 2 tsp lemon juice

  • 6-8 romaine lettuce leaves, roughly chopped

  • 2 gluten-free wraps

Directions

  • Mix all ingredients in a bowl
  • Scoop out approx. 1/2 cup into gluten free wrap and roll.

Notes

  • Use extra romaine leaves in place of wraps for ketogenic or Paleo diets. Increase the protein content by adding slices of tofu, chicken or shrimp.
    Adapted from: draxe.com  
Asparagus Salad Topped with Poached Egg

Asparagus Salad Topped with Poached Egg

jmckenziend
Asparagus Salad Topped with Poached Egg
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Asparagus Salad Topped with Poached Egg

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

6

servings
Prep time

20

minutes
Cooking time

15

minutes

Ingredients

  • 2 bunches asparagus, trimmed

  • 2 tbsp. extra virgin olive oil, divided

  • ½ tsp. kosher salt, divided

  • ½ tsp. freshly ground pepper, divided

  • Zest of 1 lemon

  • 2 tbsp. lemon juice

  • 1 tbsp. minced shallot

  • ½ tsp. dry mustard

  • 4 large eggs

  • ¼ cup distilled white vinegar

  • 10 cups baby arugula

  • (Optional) ½ cup thinly shaved Parmigiano-Reggiano cheese

Directions

  • Preheat oven to 450°F. Toss asparagus with 2 teaspoons oil and 1/4 teaspoon each salt and pepper in a large bowl. Transfer to a large rimmed baking sheet. Roast, stirring once, until very tender, 15 to 20 minutes.
  • Meanwhile, whisk the remaining 2 tablespoons plus 1 teaspoon oil, the remaining 1/4 teaspoon each salt and pepper, lemon zest, lemon juice, shallot and dry mustard in the bowl. Set aside 4 teaspoons of the dressing in a small bowl. When the asparagus is done, set aside to cool while you poach the eggs.
  • Break each egg into its own small bowl. Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add vinegar. Reduce to a gentle simmer: the water should be steaming and small bubbles should come up from the bottom of the pan. Submerging the lip of each bowl into the simmering water, gently add the eggs, one at a time. Cook 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain for a minute.
  • Toss arugula with the dressing in the large bowl. Divide the salad among 4 plates. Top with asparagus and a poached egg and drizzle with 1 teaspoon of the reserved dressing. Garnish with cheese.
Asparagus Omelette

Asparagus Omelette

jmckenziend
Asparagus Omelette
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Asparagus Omelette

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

15

minutes
Cooking time

15

minutes

Ingredients

  • 3 eggs

  • 1/2 bunch asparagus

  • 1 tbs extra virgin olive oil

  • 1/4 c chopped parsley

  • 1 tsp sea salt

Directions

  • Wash asparagus and chop into 1/2” pieces.
  • Saute in frying pan with olive oil.
  • Beat eggs until frothy and add sea salt and parsley to the eggs.
  • When asparagus is tender, add eggs.
  • When bottom is cooked, flip and cook the top side – or – put in oven under the “broiler” until top is cooked.

Notes

Arugula, Sundried Tomato and Hemp Pesto with Brown Rice Pasta

Arugula, Sundried Tomato and Hemp Pesto with Brown Rice Pasta

jmckenziend
Arugula, Sundried Tomato and Hemp Pesto with Brown Rice Pasta
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Arugula, Sundried Tomato and Hemp Pesto with Brown Rice Pasta

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

20

minutes
Cooking time

15

minutes

Ingredients

  • ½ cup sundried tomatoes, sulphite-free

  • 2 cups arugula

  • 1 garlic clove

  • ½ cup hemp seeds

  • ¼ cup olive oil

  • Sea salt and freshly ground pepper to taste

  • 2-3 cups dry brown rice pasta

Directions

  • Prepare brown rice pasta according to package directions.
  • Place remaining ingredients into food processor or blender, and combine to pesto consistency.
  • Taste and adjust seasonings as necessary.
  • Serve over brown rice pasta.

Notes

Arame Salad

Arame Salad

jmckenziend
Arame Salad
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Arame Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

4

minutes

Ingredients

  • 1/4 c of arame seaweed

  • 1 c leeks, cut into matchsticks

  • 1 c carrots, cut into matchsticks

  • 1 tbs sesame oil

  • 1 tsp tamari

Directions

  • Soak the arame in warm water and set aside.
  • Cut the leeks and carrots into matchsticks.
  • Put the oil in a stainless steel frying pan.
  • Add the leeks and carrots, slowing frying for about 3 minutes.
  • Add the soaked arame and cook for another minute.
  • Add tamari for 10 second to warm.
  • Serve immediately.