Plant-Based

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. 
Wild Rice Salad

Wild Rice Salad

jmckenziend
Wild Rice Salad
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Wild Rice Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

6

servings
Prep time

30

minutes
Cooking time

40

minutes

Ingredients

  • Salad

  • 2 cups wild rice

  • 1 carton (946 mL) of organic low sodium chicken broth

  • 4 stalks celery, sliced

  • 8 green onions, sliced

  • 2 cups frozen peas, thawed

  • 3/4 cup dried fruit such as cranberries or blueberries

  • salt and pepper to taste

  • Dressing

  • 1/4 cup olive oil

  • 2 Tbsp red wine vinegar

  • 1 tsp. organic coconut palm sugar

  • 2 Tbsp sesame oil

Directions

  • Put the chicken broth in a medium sized saucepan and add the rice. Bring to a boil, reduce heat to low and cover. Let cook for about 40 minutes or until all the liquid has been absorbed. Remove from heat and cool completely.
  • In a large bowl gently mix together the cooled cooked rice, chopped celery, green onions, peas and dried fruit.
  • Whisk together the olive oil, red wine vinegar, coconut sugar and sesame oil.
  • Pour dressing over the salad and gently mix. Season with salt and pepper.
Watercress Soup

Watercress Soup

jmckenziend
Watercress Soup
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Watercress Soup

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

40

minutes

Ingredients

  • 4 cups chicken or vegetable broth

  • non-stick spray

  • 1 onion, chopped

  • 1 medium potato, chopped

  • nutmeg, to taste

  • 1 clove crushed garlic, optional

  • 3 cups watercress

Directions

  • In a soup pot sprayed with non-stick spray, gently sweat the chopped onion.
  • Add nutmeg, chopped garlic and chopped potato.
  • Cook for a couple of minutes. Add the stock and simmer until the vegetables are tender.
  • Remove any large stems from the watercress and roughly chop. Stir into the soup and allow to wilt.
  • Remove from heat to cool the soup slightly. Blend until smooth.
  • Return to heat to warm through. Add yogurt or sour cream, as well as salt and pepper, if desired, to garnish.
Vegan Fresh Rolls

Vegan Fresh Rolls

jmckenziend
Vegan Fresh Rolls
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Vegan Fresh Rolls

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

40

minutes
Cooking time

minutes

Ingredients

  • Pecan Filling

  • 3/4 c chopped pecans

  • 1 tbs maple syrup

  • 1 tbs apple cider vinegar

  • 1 tbs grated ginger

  • 1 tbs miso

  • 1 tbs lemon juice

  • 1 tbs hempseed oil

  • Spring Rolls

  • 5 large butter lettuce leaves or rice paper

  • 1 c shredded carrots

  • 1/2 cucumber julienned

  • 1 c sprouts (alfalfa or red clover)

  • 1/2 c chopped cilantro

  • 1/2 c ripe avocado, sliced

  • Sweet and Tangy Sauce

  • 1 tbs cider vinegar

  • 1 tbs grated ginger

  • 1 tbs orange juice

  • 3 tbs tamari

  • 1/4 c coconut nectar

  • 2 tbs mustard

Directions

  • Pecan Filling
  • Finely chop the nuts in a food processor, add the rest of the ingredients and blend well. Set aside.
  • Sweet and Tangy Sauce
  • Combine all ingredients in a bowl, mixing well.
  • Fresh Rolls
  • Spread 1 tbsp of pecan filling over 1/2 the leaf or rice paper. Lay some of each of the vegetables at one end. Roll up tightly. Makes 12 pieces.
  • Serve with Sweet and Tangy sauce.

Notes

  • You can use any combination of vegetables you like in these fresh rolls. Carrots, purple cabbage and radishes are great for adding colour.
Vegan Carrot Muffins

Vegan Carrot Muffins

jmckenziend
Vegan Carrot Muffins
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Vegan Carrot Muffins

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

12

servings
Prep time

45

minutes
Cooking time

35

minutes

Ingredients

  • 1.5 flax eggs

  • 1/4 cup olive oil

  • 1/3 cup mashed very ripe banana

  • 1/4 cup agave nectar or maple syrup (or honey if not vegan)

  • 1/2 cup unsweetened applesauce or 1 sweet apple, finely grated

  • 1/2 cup brown sugar

  • 1/2 tsp sea salt

  • 1.5 tsp baking soda

  • 1/2 tsp ground cinnamon

  • 1/2 cup almond milk

  • 1 heaping cup (packed) grated carrot

  • 2/3 cup gluten free rolled oats

  • 1/2 cup almond meal

  • 1 cup + 2 Tbsp gluten free flour blend

  • Optional: 1/4 cup raw walnuts (chopped) for topping

Directions

  • Prepare flax eggs in a large mixing bowl and preheat oven to 375.
  • Prepare muffin tin with liners or lightly grease them.
  • To flax eggs mashed banana, agave or maple syrup, olive oil and whisk to combine.
  • Next add applesauce, brown sugar, baking soda, salt, cinnamon, and whisk to combine.
  • Add almond milk and stir.
  • Add grated carrot and stir.
  • Add oats, almond meal, gluten free flour blend and stir.
  • Divide evenly among 12 muffin tins, filling them all the way up to the top, and top with crushed walnuts (optional).
  • Bake for 32-36 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean. When you press on the top it shouldn’t feel too spongey, so don’t be afraid of over baking! The GF blend just takes longer to bake.
  • Remove from oven and let set in the pan for 15 minutes. Then flip on their sides still in the pan to let cool completely.
  • If you try to unwrap them too quickly, they have a tendency to stick to the wrappers.
  • Once cooled, store in a covered container or bag at room temp to keep fresh. Freeze after that to keep fresh.

Recipe Video

Notes

  • How to prepare flax eggs: use 1 tbsp ground flax seeds with 3 tbsp water for each flax egg. Mix together well and refrigerate for 15 – 30 minutes before using.
  • Adapted from: http://minimalistbaker.com/one-bowl-carrot-apple- muffins-vegan-gf/
Tomato Mint Cucumber Salad

Tomato Mint Cucumber Salad

jmckenziend
Tomato Mint Cucumber Salad
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Tomato Mint Cucumber Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes

Ingredients

  • 4 medium tomatoes

  • 2 small cucumbers

  • 1 medium onion

  • 3-4 tbsp. fresh lime juice

  • 2-3 tbsp. extra virgin olive oil

  • 2 tbsp. fresh mint (or 1 tsp. dried mint)

  • 1/4 teaspoon sea salt

  • 1/8 teaspoon black pepper

Directions

  • Wash and peel cucumbers.
  • Wash tomatoes and mint.
  • Peel onion.
  • Chop cucumbers, tomatoes, and onion very finely, and mix.
  • Chop mint very finely and add.
  • Add fresh lime juice, olive oil, salt, and black pepper.
  • Mix well and serve cool.
Sweet Potato Fries

Sweet Potato Fries

jmckenziend
Sweet Potato Fries
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Sweet Potato Fries

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

30

minutes

Ingredients

  • 1 sweet potato

  • dash sea salt

  • ¼ tsp each dill, basil, rubbed rosemary, thyme

  • 1 tbs olive oil

Directions

  • Peel sweet potato if desired.
  • Cut into wedges, coins or strips.
  • Toss with olive oil. Sprinkle with sea salt and herbs.
  • Bake at 375 for about 30 minutes or until fork-tender.
Sweet Potato Coconut Soup

Sweet Potato Coconut Soup

jmckenziend
Sweet Potato Coconut Soup
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Sweet Potato Coconut Soup

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

30

minutes
Cooking time

30

minutes

Ingredients

  • 2 lbs sweet potatoes

  • 2 cups coconut milk (brands Pearl or Grace)

  • cinnamon, nutmeg (optional)

  • Water to cover

  • Sea Salt

Directions

  • Peel potatoes and cut into chunks.
  • Place in pot, cover with water and boil until tender. Do not drain.
  • Puree the potatoes in a blender and add coconut milk.
  • Add reserved water to achieve desired consistency.
  • Season with salt and other spices if desired.

Notes

  • This soup freezes well so you can make it in larger batches.
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.