Green Salad with Maple Mustard Vinaigrette

Green Salad with Maple Mustard Vinaigrette

Green Salad with Maple Mustard Vinaigrette

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

15

minutes
Cooking time

0

minutes

Ingredients

  • ¼ cup minced onion

  • 1 tomato, chopped

  • ½ cup cucumber, chopped

  • 4 cremini mushrooms, sliced

  • 4 cups baby spinach

  • 2 tbsp pumpkin seeds

  • 2 tbsp olive oil

  • ½ tsp dry mustard

  • 1 tsp maple syrup

  • 1 – 2 tbsp vinegar

Directions

  • Combine first 6 ingredients in a large salad bowl.
  • In a small mixing bowl, combine the dry mustard with the olive oil until completely blended.
  • Stir in maple syrup.
  • Add vinegar to taste.
  • Pour the vinaigrette over the salad and mix until well-coated
Green Goddess Smoothie

Green Goddess Smoothie

Green Goddess Smoothie

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

1

servings
Prep time

5

minutes
Cooking time

0

minutes

Ingredients

  • 1 ½ cup spinach

  • ⅓ cup apple sauce

  • 4 tbsp Greek or coconut milk yogurt

  • ½ avocado

  • 1 cup dairy or non-dairy milk

Directions

  • Put all of the ingredients into a blender.
  • Blend until smooth.
  • Add more milk if needed to adjust the consistency.
Egg Muffins

Egg Muffins

Egg Muffins

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

6

servings
Prep time

30

minutes
Cooking time

45

minutes

Ingredients

  • 6 eggs

  • 1/2 c. chopped vegetables, e.g. zucchini

  • 5 turkey sausage links

  • 1/2 c. grated mozzarella cheese

  • salt (optional)

  • vegetable oil/spray

Directions

  • Preheat oven to 350 degrees F and coat muffin tin with cooking oil/spray.
  • Put vegetables in paper towel and squeeze out excess moisture.
  • Brown the sausage links in a skillet and chop into small pieces.
  • Whisk eggs in a large mixing bowl. Incorporate cheese, vegetables and sausage. Sprinkle with salt, if using.
  • Fill six muffin cups with the egg mixture and bake 25 minutes or until sides are golden brown.
Coconut Tomato Soup

Coconut Tomato Soup

Coconut Tomato Soup

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

20

minutes
Cooking time

1

hour 

Ingredients

  • 10 large ripe tomatoes (diced)

  • 1 1/2 sweet onion, chopped

  • 4 cloves of garlic, minced

  • 1/4 c white wine

  • 6 tbs tomato paste

  • 6 c vegetable stock

  • 1 can coconut milk (400 ml)

  • 3 tbs coconut oil

  • salt & pepper to taste

  • basil (chooped) for garnish

Directions

  • Toss diced tomato and 1 onion with 2 tbs melted coconut oil, salt and pepper.
  • Put on a cookie sheet and bake at 350 degrees for 40 minutes.
  • In a large pot, saute leftover onion and garlic until soft, then add wine and cook for 3 more minutes.
  • Add tomato paste, vegetable stock and oven roasted tomato mixture.
  • Boil for 10 minutes then turn on low heat to simmer for another 20 minutes.
  • Add coconut milk and hand blend until smooth.
  • Top with fresh basil.
Chophouse Sirloin Salad

Chophouse Sirloin Salad

Chophouse Sirloin Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

20

minutes
Cooking time

10

minutes

Ingredients

  • 1 tbsp pesto
    ¼ cup prepared salsa
    black pepper and salt
    1 pound lean boneless sirloin steak
    8 cups romaine lettuce, trimmed and chopped
    1 ½ cups red bell pepper strips
    1 cup vertically-sliced onion
    1 tablespoon chopped fresh parsley
    1 tablespoon vinegar
    1 teaspoon olive oil
    1 teaspoon fresh lemon juice
    1 (8 ¾ ounce) can whole kernel corn, drained and rinsed

Directions

  • Season the steak with salt and pepper then brush with pesto.
  • Heat a grill pan over medium-high heat. Add steak; cook on each side 5 minutes or until desired degrees of doneness.
  • Rest the steak then cut across the grain into thin slices.
  • While the steak cooks, combine salad greens and remaining ingredients in a large bowl; toss well to coat. Top with steak.

Notes

  • Omit the corn for low carbohydrate or Keto diets.
Chicken Walnut Salad

Chicken Walnut Salad

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 Piccata with Steamed Rapini

Chicken Piccata with Steamed Rapini

Chicken Piccata with Steamed Rapini

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

20

minutes
Cooking time

15

minutes

Ingredients

  • 2 small chicken breasts, skinless and boneless, butterflied and cut in half

  • Sea salt and freshly ground black pepper

  • Arrowroot powder or non-wheat flour for dredging

  • 4 tbsp. ghee/clarified butter

  • 3 tbsp. extra virgin olive oil

  • 1/3 cup fresh lemon juice

  • ½ cup chicken stock

  • ¼ cup brined capers, rinsed

  • 1/3 cup fresh parsley, chopped

  • 1 bunch rapini, washed and trimmed

Directions

  • Season chicken with salt and pepper.
  • Dredge chicken in flour and shake off excess.
  • In a large skillet over medium high heat, melt 2 tablespoons of ghee with 3 tablespoons olive oil.
  • When butter and oil start to sizzle, add chicken and cook for 3 minutes. When chicken is browned, flip and cook other side for 3 minutes. Remove pan from heat and transfer chicken on a plate.
  • Add the lemon juice, stock and capers to the pan. Return to stove and bring to boil, scraping up brown bits from the pan for extra flavor. Check for seasoning.
  • Return all the chicken to the pan and simmer for 5 minutes. Meanwhile steam the rapini for 2 minutes.
  • Remove chicken to platter. Add remaining 2 tablespoons ghee to sauce and whisk vigorously. Pour sauce over chicken and rapini and garnish with parsley.

Notes

  • Adapted from: http://www.foodnetwork.com/recipes/giada-de-laurentiis/chicken-piccata-recipe2.html
Cauliflower Mash

Cauliflower Mash

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

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”
Cabbage Soup

Cabbage Soup

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.