Easy Healthy Recipes from our Mississauga Naturopaths

13 Oct
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Easy Healthy Recipes from our Mississauga Naturopaths

 

We hope that you enjoy these recipes from our Mississauga Naturopathic Doctors!

 

HEALTHY BREAKFAST RECIPES

AMARANTH PORRIDGE

1 cup  amaranth or buckwheat

3 cups water

1-2 apples, peeled, cored and chopped

1 tsp cinnamon

2 tbsp nuts or seeds

 

In saucepan, combine amaranth, water, apples and cinnamon. Bring to boil, cover and reduce to low. Simmer 20-25 minutes. Top with nuts, seeds and serve with milk or milk substitute. Can also stir in protein powder for a power packed porridge.

 

EASY HEALTHY BREAKFAST BARS

2 cups rolled gluten free oats

1 cups gluten free  flour mix

½ cup protein powder (no sweetener) -rice or soy (nutribiotic rice protein powder is a good brand)

1 cup apple juice

1 cup raisins finely chopped

1 tsp cinnamon, plus extra for the top

4 tbsp honey

½ tsp salt

½ cup sunflower oil

¼ sesame seeds

2 bananas

 

Preheat oven to 375C. Grease a 9” x 13” baking pan. Combine all ingredients except bananas, in a bowl and mix well.  Transfer mixture to pan and distribute evenly, patting the batter into place with your hands. Sprinkle cinnamon on top. Slice banana and press into top of the bars. Bake for 30 minutes. Cut into large squares while hot and remove when cold. Do not remove while hot because bars will crumble.

 

HEALTHY BREAKFAST GRANOLA BARS

1½ cups quinoa flakes

2 cups rolled oats

1/3 cups melted butter or sunflower oil

1/3 cups honey

1/3 cups maple syrup

½ tsp vanilla (organic)

pinch of salt

¾ cup dried cranberries or cherries or other dried fruit (unsulphured)

¼ cup raw pumpkin seeds

½ cup raw almonds, chopped

½ cup flaked unsweetened coconut (unsweetened)

 

Preheat oven to 350C. In a bowl, combine kamut, oats, butter, maple syrup, honey, vanilla and salt. Stir in cranberries, nuts and coconut. Press into greased 9”x13” greased pan. Bake for 50~60 minutes, or until golden brown. Let cool completely before cutting into bars.

 

 

HEALTHY PROTEIN POWER SMOOTHIE

½ cup coconut cream

1¼ fresh apple juice

½ cup pineapple, diced

½ frozen banana.

1 tsp fresh lime juice

 

Blend ingredients in blender or using hand-mixer until smooth.

 

 

HEALTHY BERRY SMOOTHIE

1 cup almond or rice milk

2 tbsp avocado

1 banana (frozen)

1/3 cup berries (frozen)

 

Blend ingredients in blender or using hand-mixer until smooth.

 

 

HEALTHY GREEN POWER SHAKE

1 cup almond or rice milk

1 scoop protein powder (rice or whey)

1 tbsp plain yogurt

1 frozen banana

Handful of spinach, kale or collards

½ cup blueberries

 

Blend ingredients in blender or using hand-mixer until smooth

 

HEALTHY SUMMER SMOOTHIE

1 cup mango, sliced

1 cup fresh carrot juice

1 cup strawberries

 

Blend ingredients in blender or using hand-mixer until smooth.

 

HEALTHY LUNCH AND DINNER RECIPES

 

HEALTHY CHICKPEA AND TOMATO SALAD

2 can chickpeas, drained and rinsed

2~3 tomatoes, diced

1~2 tbsp fresh parsley, chopped

½ small onion, finely chopped

1~2 tbsp olive oil

1 tbsp red wine vinegar

salt and pepper to taste

Combine the above ingredients in a bowl and serve.

 

MEMORIES OF SOUTH AMERICA SALAD

1 can of black beans—rinsed

1 cup of cooked corn

1 mango—chopped into big pieces

1 avocado—chopped into big pieces

6-10 medium cooked shrimp (cooled)

3 tablespoons of flax oil

salt and pepper to taste

 

Combine above ingredients. Stir in flax oil. Delicious!

 

 

HEALTHY GARLIC, HERB & BEAN SALAD

2~3 cans of beans (aduki, black, chickpeas, romano) drained and rinsed

1/3 cup fresh parsley, chopped

2 roasted red peppers, diced

1 cup corn

Dressing

¼ cup balsamic vinegar

½ cup olive oil

2 tbsp dried herbs (e.g. Italian seasoning)

3 garlic cloves, minced

1 tbsp fresh parsley, finely chopped

salt and pepper to taste.

In a bowl combine all salad ingredients. Pour ½ of dressing mixture over salad and mix well. The remainder of the dressing may be refrigerated for future use.

 

 

HEALTHY SPINACH AND STRAWBERRY SALAD

1 large bunch of fresh spinach

1 cup strawberries, sliced

½ cup slivered almonds, toasted

Dressing

3 tbsp honey

1 tbsp poppy seeds

¼ tsp worcestershire sauce

¼ tsp paprika

½ cup unrefined olive oil

¼ cup apple cider vinegar

In a salad bowl, combine spinach, strawberries and almonds. Combine dressing in blender or whisk together. Pour dressing over salad, toss and serve.

 

HEALTHY GUACAMOLE

2 ripe avocados, peeled

1 medium tomato

1~2 green onions, finely chopped

¼ cup fresh parsley, finely chopped

3~4 tbsp fresh lime juice

¼ jalapeno pepper, finely chopped

¼ tsp salt

 

Mash ingredients together, except for tomato. Gently fold in tomato once other ingredients are well mixed.

 

HEALTHY HUMMUS

2 garlic cloves

2 handfuls of fresh parsley

2 scallions, sliced

1 can chickpeas, drained and rinsed

4 tbsp tahini (sesame seed puree)

¼ cup flax seed oil

3~4 tbsp lemon juice

½ tsp salt

½ tsp cayenne pepper (optional)

 

In blender or food processor, blend garlic, parsley and scallions until finely chopped. Add rest of ingredients and blend until smooth. Water may be added if the mixture is too dry. Serve with raw veggies or rice crackers.

 

 

 

MAM’S CARROT GINGER SOUP

1 small sweet potato, coarsely chopped

5 carrots, washed and coarsely chopped

½” slice of ginger

5 garlic cloves

1 small onion, coarsely chopped

¼ cup olive oil

2 cans of low salt chicken consume, and 2 cans of water

Salt and pepper to taste.

 

Warm olive oil in a soup pot on medium. Add onions, garlic and ginger. Let cook for ~10 minutes. Add sweet potato, carrots and chicken broth. Let simmer, covered on medium for 30~40 minutes or until carrots and potato are soft. Blend soup in blender until smooth. Salt and pepper to taste.

 

 

 

 

ORANGE GLAZED SALMON

4 salmon fillets or steaks

1 tsp sea salt

¼ tsp pepper

1 tbsp olive oil

3 tbsp low-sodium soy sauce

3 tbsp orange juice

½ tsp sesame oil

 

Sprinkle salmon with salt and pepper. Pour oil into large skillet and place over medium high heat. Add fish and cook, uncovered for 3 minutes on each side. Cover and cook another 3 minutes, or until fish flakes easily. Remove salmon and set aside. Add soy sauce and orange juice to skillet. Cook over high heat for 1 minute, stirring. Add sesame oil and stir well. Pour sauce over fish and serve.

 

CURRIED LENTILS

3~4 cups water

1 cup red lentils

1 onion, finely chopped

1 cup dried peas

2 tbsp butter

2~3 tsp honey

2 tsp curry powder

1 tsp sea salt

1 tsp turmeric

¼ tsp cayenne

¼ tsp cumin

dash cinnamon

dash ground cloves

1~2 cups cauliflower, chopped in florets

 

Cook lentils, onions and peas in water for approximately 15~20 minutes. Drain. Steam cauliflower, separately. Add butter cauliflower, spices and honey to lentils. Cook for 5~10 minutes. Serve with brown rice, basmati rice, millet or barley.

 

VEGETARIAN CHILI

2 tbsp olive oil

1¼ onion, finely chopped

1 cup green pepper, chopped

1 cup red pepper, chopped

¾ cup celery, chopped

¾ cup carrots, chopped

3 garlic cloves, minced

1 tbsp chili powder

6 mushrooms, quartered

1 cup zucchini, cubed

1~28oz can of diced tomatoes, undrained

½ can black beans

½ can kidney beans

1 cup corn

1 block of firm tofu, cubed

1 tbsp cumin, ground

1½ dried oregano

1½ basil, dried

½ tsp cayenne pepper, adjust to taste

 

In a large saucepan, heat olive oil over medium heat. Add onions, green and red peppers, celery, carrots, garlic and chili powder. Cook, stirring often, until veggies are softened. Add mushrooms and zucchini. Cook and stir for 4 more minutes. Add tomatoes, beans, chickpeas, corn, tofu, cumin, oregano, basil and cayenne. Stir. Bring to boil. Reduce heat to medium~low and cover. Simmer for 20 minutes, stirring occasionally.

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