Recipe

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/
Turkey Meatballs Marinara with Zucchini Noodles

Turkey Meatballs Marinara with Zucchini Noodles

jmckenziend
Turkey Meatballs Marinara with Zucchini Noodles
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Turkey Meatballs Marinara with Zucchini Noodles

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

45

minutes
Cooking time

30

minutes

Ingredients

  • 1 lb. ground turkey

  • 1 egg

  • 1 ½ tsp. dried oregano

  • 1 ½ tsp. dried parsley

  • 1 tsp. garlic powder

  • 1 tsp. onion powder

  • tsp. red pepper flakes

  • cup almond meal

  • Pinch of sea salt

  • For topping:

  • cup almond meal

  • 2 tsp. dried parsley

  • 1 tsp. black pepper

  • Prepared marinara sauce

  • For Zucchini Noodles

  • 2 zucchini

  • 1 tbsp. ghee/clarified butter

  • 1 tbsp. olive oil

  • 2 cloves garlic, minced

  • 3 whole basil leaves, cut into ribbons (chiffonade or spiralize)

  • Salt and pepper to taste

Directions

  • For Turkey Meatballs
  • Preheat oven to 400 degrees. Combine all ingredients (except topping ingredients) and use your hand to form into 2-1/2 inch diameter meatballs. Combine topping ingredients in small bowl. Roll each meatball in the topping mixture and place on a cookie sheet lined with parchment paper. Makes 15 meatballs. Bake 20-25 minutes until cooked all the way through. Serve in warmed marinara sauce.
  • For Zucchini Noodles:
  • Use a “Y” vegetable peeler to peel long ribbons of zucchini or a spiralizer.
  • Heat a skillet over medium-high heat and heat the butter and olive oil. Add garlic and sauté until fragrant. Add the zucchini and toss around in the pan for 1 to 2 minutes until warmed. Sprinkle in salt and pepper. Serve within a few minutes, before the zucchini becomes too soft.
Turkey Chilli

Turkey Chilli

jmckenziend
Turkey Chilli
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Turkey Chilli

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes

Ingredients

  • 1/4 c veg or chicken broth

  • 1/2 lb ground turkey

  • 1/2 c diced onion

  • 14 oz can diced tomato

  • 1 c diced carrot

  • 1.4 c diced zucchini

  • 3/4 c red pepper

  • 1 scoop chia seeds

  • 19 oz can adzuki beans

  • 1 tsp chili powder

  • 1/4 tsp nutmeg

  • 1/2 tsp mustard powder

  • 1/8 tsp cloves

  • 1/2 tsp ground ginger

  • 1/2 tsp sea salt

Directions

  • Heat broth in a large pot over medium heat.
  • Add ground turkey and cook until slightly brown.
  • Stir in onion and cook until tender, approximately 3 minutes.
  • Mix in tomatoes, carrot and zucchini. Add beans.
  • Season with chill powder, other spices and sea salt.
  • Bring to a boil, then reduce heat to low, cover and simmer for 30 minutes.
  • Add red pepper a few minutes before serving to add a fresh element to the dish.

Notes

  • Adapted from:  Julie Daniluk “Meals That Heal”
Tuna Salad with Beans

Tuna Salad with Beans

jmckenziend
Tuna Salad with Beans
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Tuna Salad with Beans

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

0

minutes

Ingredients

  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed

  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)

  • 1 large red bell pepper, finely diced

  • 1/2 cup finely chopped red onion

  • 1/2 cup chopped fresh parsley, divided

  • 4 teaspoons capers, rinsed

  • 1 1/2 teaspoons finely chopped fresh rosemary

  • 1/2 cup lemon juice, divided

  • 4 tablespoons extra-virgin olive oil, divided

  • Freshly ground pepper, to taste

  • 1/4 teaspoon salt

  • 8 cups mixed salad greens

Directions

  • Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl.
  • Season with pepper.
  • Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
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.
Tilapia Tacos

Tilapia Tacos

jmckenziend
Tilapia Tacos
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Tilapia Tacos

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

15

minutes
Cooking time

10

minutes

Ingredients

  • 4-6 ounces tilapia fillets

  • cayenne pepper to taste

  • 2 tbs extra virgin olive oil

  • red and yellow pepper, thinly sliced

  • 2 scallions, diced

  • 2 garlic cloves, minced

  • 2 tbs chopped fresh cilantro

  • bibb or butter lettuce leaves

  • small avocado, thinly sliced

Directions

  • Season tilapia with cayenne pepper, and set aside.
  • Heat oil in a cast iron skillet over medium flame. Add pepper and scallions. Sauté for three minutes. Toss in garlic and continue cooking for one minute.
  • Move veggies to sides of pan, making room for fish in the center. Add fish to pan and cook for four minutes, turning at the halfway point.
  • Remove fish from pan and cut into bite-sized pieces. Cover with veggies and sprinkle with cilantro. Carefully scoop into lettuce leaves and top with avocado slices.
Sweet Potato Pancakes

Sweet Potato Pancakes

jmckenziend
Sweet Potato Pancakes
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Sweet Potato Pancakes

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

1

servings
Prep time

5

minutes
Cooking time

10

minutes

Ingredients

  • ½ cup cooked sweet potato, mashed

  • 2 eggs

  • coconut oil for cooking

  • ¾ tsp. ground cinnamon

  • pinch of ground ginger

  • pinch of nutmeg

  • pinch of salt

Directions

  • Whisk together the sweet potato and eggs until well combined.
  • Add seasonings, if desired, and stir.
  • Heat oil over medium-low heat.
  • Drop the sweet potato mixture by the tablespoon and cook for 3-5 minutes. Flip each cake and cook for an additional 3-5 minutes, until lightly golden brown on the outside and cooked through.
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.