Latest Healthy Cooking How-To Articles

How to Sprout!

Start with organic seeds, grains or legumes. I really like adzuki, mung, lentil, (the easiest beans to sprout) and amaranth (protein packed) and fenugreek (great for blood sugar balance) A clean glass jar with fine mesh (cheesecloth) and a rubber band. You can also...

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Latest Health Concern Articles

Recipes for Vital Healing

A small description for better living Ingredients 1 Cup Wholesome culinary inspiration (with zest) ( (with zest)) 1 Cup Fresh new meal ideas* 1/2 Cup Soulful super natural foods 2 Tablespoon (Metric) Conscious eating strategies 1 Tablespoon Passion 1 Pinch of the...

Rest and Digest: How to de-stress and cook with Teens

Last week, I spent a half day teaching at the Xit'olacw Community School in Mount Currie. I was part of a ?supercourse? on stress reduction. The class, made up mostly of male students, ages 13-16 : your typical captive audience for making concoctions out of flax, chia...

The food horoscope for Jan 2011

"Spring cleaning" might be fitting for your closets when a wardrobe change is in order. However, when it comes to food, THIS is the time of year that we think clean. There are all manner of resolutions running around. To eat better, get fitter, trimmer, healthier in...

Asian Inspiration-CLEAN Eating for the New Year Ahead!

Asian Inspiration Learn how to use the amazing ingredients that make these diets age-less in their healthwise traditions, legendary for their "anti-aging" qualities and slimming effects, all the while simultaneously trend-setting and tantalizing in taste. We will make...

Sage Clinic Open House Sunday May 15th, 2011

Sage Clinic Vancouver celebrates Naturopathic Medicine Week with an Open House on Sunday at 487 Davie Street in Yaletown. Events include free lectures on various health topics; healthy appetizers, recipe cards, and organic herbal tea; blood pressure checks; and meet...

Superfoods to Fortify your upcoming Summer Diet!

The farmers markets are on! Summer (coming right up!!) is a natural time to put into practice some of the healthiest diet intentions without sacrificing pleasure. With the growing abundance of fresh local food, we can easily increase our intake of vitamin rich fruits...

Summer Solstice and the eating is easy…

5 ways over There is that Gershwin song that goes: summer is here and the living is easy. I believe this is so very true when it comes to the eating part of living. Given that you likely eat at least 3 times daily-- this is a huge acreage of your life-landscape! We...

Sustainable Weight Loss

What are the factors involved in maintaining healthy weight ? It is often said that the difference between people that are slim and people that are overweight is that people who are slim tend to eat when they are hungry and stop eating when they are full, whereas...

Cleansing and Food Choices | Food as medicine

Cleansing and Food: Our food choices and preparations are daily opportunities to: Reduce inflammation decrease our toxic burden and nourish on all levels. What is the ?cleanse trend? all about? Toxicity: Toxic acids are normal by products of cell breakdown. We...

Eco Parent ~ Ask the Experts

In the winter edition of Eco Parent ~?Making Better Holiday Choices Happen, Dr. Heidi Lescanec was a featured contributor for questions asked by the Eco Parent network. Dear Dr. Heidi, I'd like to use coconut sugar and oil to replace regular sugar and...

Back-to-School Brain Fuel!

The most important building blocks for nourishing a child's brain and nervous system are proteins and fats. More specifically, these are amino acids found in healthy protein sources like wild salmon, featured in one of the following recipes, and good fats, essential...

How sweet it is? or, is it?!

For the first time in our human history, sugar is harder to avoid than it is to obtain. In our not so distant past, sugar was hard to come by - we actually had to work strenuously for it! Today, sugar is a major ingredient for the most consumed beverages, ketchups,...

10 Tips For Better Feasting

There are several times of year that are often considered "times of overindulgence". This is particularly the case when it comes to big festive meals where it is common to hear a whining groan that someone feels far beyond stuffed. If this sounds uncomfortably...

Food for Sickies: Ginger Applesauce

  As published in EcoParent Magazine! Applesauce is a wonderfully warming comfort food. Unlike cold and raw produce, stewed fruits are very easy to digest. Eating applesauce when one is under the weather provides little strain on the body to break down—making it ideal...

Soothing Congee

Congee is a wonderfully soothing and easy to digest dish with Eastern Medicine origins. It’s essentially a very creamy medicinal porridge/soup. The ultimate warm and nourishing “get well” meal, congee acts as a tonic to a weakened or de cient system as it’s easy for...

Nourishing Chicken Noodle Soup

When we have an ailing friend or loved one, one of the rst things that comes to mind is the o er to bring the convalescing soul some chicken noodle soup. Homemade chicken soup is well known across the globe for its curative properties, and this golden- brothed elixir...

Get Your Greens Soup

Get a great dose of nutrient dense leafy greens in this simple yet tasty creamy soup made with no dairy or other “cream”. Just like a green drink but in a warm soothing form — even better for digestion and absorption! Excellent for those needing to increase their...

Bone Broth

  Bone broth is incredibly rich in the nutrients that support overall healing. It's wonderful to sip on by the cup as you would tea when feeling under the weather. It can also be used more generally to support healthy digestion, nails and bones. Now, if the thought of...

Lemon Lentil Soup

  This is a simple and soothing soup. Miso – traditionally a fermented soybean paste (you can also nd chickpea versions in some health food stores if you are soy–sensitive) – makes a wonderful umami base for a quick soup. The lentils are a great vegan source of...

Curried Squash Soup

Golden hued and full of warming spices, a steaming bowl of this soup is the perfect antidote to a cold & dark winter day. Spicy, satisfying and vegan, this recipe features many immune supportive nutrients. The curry spices (turmeric, coriander and ginger) are natural...

Chocolate Honey Halva

This is a nut-free, protein-rich, melt in your mouth candy. Homemade halva is super quick to put together and more nutritious than commercially-made halva, which usually contains high fructose corn syrup (HFCS) or refined white sugar. For those unfamiliar, tahini is...

Orange Coconut Fudge

Now here's a honeyed melt-in-your-mouth fudge you can feel good about! These are pretty coloured squares, tinged with orange from the juice and flecks of rind, or with the added turmeric for a more uniform yellow-orange: perfect for Halloween fun. A nice variation...

Get Your Greens Smoothie

This smoothie is a great way to start your day with a healthy dose of green vegetables! The coconut water base also makes it a great “pick me up” on a hot summer afternoon or post exercise when you need to rehydrate. Coconut water is a rich source of electrolytes and...

Malted Maca Smoothie

  This is a deliciously rich and smooth non-caffeinated energy drink/milkshake. It features the malty-flavoured maca: a rainforest herb, member of the potato family and important part of the traditional Peruvian diet for over a thousand years! Don’t let its ancient...

Strawberry Protein Smoothie

This is my favourite high protein smoothie, made without protein powder. It is an excellent high energy snack for fueling pre-workout or replenishing afterward. The cashews or hemp hearts provide a good dose of healthy fats as well as protein, which is extra important...

Chocolate Beet Brownies

Beets are naturally sweet and vibrantly colourful. Sneaking them into baked goods, especially chocolate ones, is a fantastic way to not only get a gorgeous reddish hue without food colouring, but is also a great way to take advantage of that natural...

Cauliflower “Mashed Potatoes”

This is a simple, smooth, and satisfying side dish that may surprise even the savviest and most discerning palate because it doesn’t actually contain potatoes! Cauliflower is a fabulous, low-glycemic alternative to potatoes and though it may not be green,...

Stealth Veggie Green Smoothie

Green smoothies are an awesome way to pack a whole lot of veggie nutrition into a kid-friendly package. Fruit and fruit juice-based smoothies are most common, but I like to notch it up by adding vegetables like leafy greens (kale, chard, lettuce, spinach)...

Latest Nutritional Ingredients Articles

Oaxacan Hot Chocolate

This is the real thing, dark and spicy. You can control how much sweetener you add-- agave would be good in here, blends well and is a nationally fitting. Ingredients 2 Cup milk (can be cow, almond, hemp, rice) 1 cinnamon stick 1 dried chilis ((or a pinch of cayenne))...

Gluten Free Vegan Berry Muffins

Ingredients 2 Tablespoon flax seeds (ground) 5 Tablespoon herb tea (roobios is great) 1 Cup milk (rice, almond , hemp or coconut) 1/2 Cup oil 3/4 Cup maple syrup (or honey) 2 1/2 Cup brown rice flour 1 Cup quinoa flour (or other gluten-free flour) 1 Tablespoon baking...

Gluten Free Pie Crust

This is an excellent Gluten Free pastry crust. The egg is a very helpful binder, and this is a rich great tasting shortbready type pastry sure to satisfy even the wheat/gluten -gluttons among us) If gluten is not an issue for you, just use regular flour and no need...

Green Sauce for Grilled Fish

This is a great sauce for fish-- it is really simple -- you just toss it all in a blender and have a vibrant side sauce to go with even plain grilled fish. It makes it a complete flavourful dish with rice and salad. You can use all kinds of different fresh herbs,...

Citrusy Ceasar Salad Dressing (Vegan)

This is zesty and sharp- sans anchovies or eggs. This makes it not only deliciously on the cleaner side of most ceasars, but also safe for sitting in the summer, picnics and all! I just made it adding a lovely lemon basil I got at the Kits Farmers Market-- can also do...

Crispy Kale Chips

I like lacinato kale (also goes by many other names: dinosaur kale, black kale, cavolo nero or Tuscan kale), which I find to be the most tender, but any other kale works really well too. Ingredients 1 Bunch kale 2 Tablespoon coconut oil Notes Click to Watch this Video...

Crunchy Brown Rice Almond Bars

This is a great alternative to regular rice crispy squares with marshmallows and a good vehicle for sneaking in fiber, (chia/flax), omega 3s (hemp /chia/flax) and protein (hemp, almond butter). Ingredients 3/4 Cup almond butter 3/4 Cup honey or brown rice syrup 4 Cup...

Earl Grey Caramel Sauce (Dairy-Free)

This is a dairy free version-- can also substitute agave or maple syrup for the brown sugar Ingredients 1/2 Cup coconut oil 1/2 Cup brown sugar (can substitute agave) 1/2 Cup coconut milk (infused with earl grey tea**) 1 Teaspoon vanilla Notes To make earl grey...

Dukkha Spice Mix

Dukkha- Anti-inlfammatory Spice Mix Dukkah is a delicious Egyptian sesame seed and spice mixture. Its crunchy texture works well as a plant based high protein topping for salads, steamed and adds a dimension of flavor to steamed vegetables, especially greens. Hints of...

Konbu Dashi

Seaweed broth- for miso soup and more! Ingredients 1 konbu (1 stick- about 4 inches long) 4 Cup water Notes ?HEALTH NOTE: Kombu is a high protein sea vegetable! Contains iodine, carotenes, B, C, D, vitamins, calcium, magnesium, potassium, silica, iron and zinc It...

Miso Sauce for Roasted Eggplant

Nasu no Dengaku Ingredients 1/4 Cup miso 1/4 Cup tahini (sesame seed paste!) 1/4 Cup konbu dashi (*konbu broth-see link below) 2 Tablespoon mirin 2 Teaspoon (Metric) tamari (or soy sauce, braggs aminos) 2 Teaspoon rice wine vinegar 1 Teaspoon maple syrup Instructions...

Miang Kham – Lettuce Wraps

Miang Kum, the spicy Thai little bites that consist of butter lettuce leaves (or betel leaves, in Thailand) wrapped around bite sized morsels of powerful flavour savoury sweet , salty , sour and FRESH all in one punchy bite! Ingredients 1/2 Cup smoked tofu (or dried...

Tamarind Sauce

This is a tart and tangy, sweet and savoury sauce - see below for ideas! Ingredients 1/2 Cup vegetable stock (or water) 1/2 Teaspoon tamarind (concentrate) 1 Teaspoon miso 1/4 Cup coconut (toasted) 1 Tablespoon ginger (peeled, chopped) 1 Tablespoon green onion...

Amaranth Breakfast Porridge

Ingredients 1 Cup Amaranth 3 Cups Water 1 Pinch Cinnamon or Cardamom 1/4 Cup Almond Milk Instructions Cook for 15-20 minutes until the amaranth is chewy, but not gummy. Add spices and milk to taste and texture you like. You now have lots of options to spice things up...

Carrot Ginger Soup

Snowshoe Hare Carrot Soup from Mt. Assiniboine Lodge Ingredients 2 Tablespoon coconut oil 2 Cup onions (finely chopped) 12 carrots ( 2lbs peeled and chopped) 6 Cup broth (potato broth ) 1/2 Cup concentrated frozen orange juice (or 3 fresh oranges, squeezed) 4...

Potato Broth

This is the simplest, easiest broth around! Great for Carrot Ginger Soup Ingredients 6 potatoes (chopped) 12 Cup water (boiling) 2 bay leaves Notes ?Excellent base /broth for Carrot Ginger Soup! Instructions Boil potatoes until tender The broth will reduce as it cooks...

Asian Vegetable Stock

This stock features many nutritious herbs and ingredients that are anti-inflammatory, immune supportive and carminitive (aid digestion). This is the perfect base for a deliciously warming vegetarian Hot and Sour Soup Ingredients 12 Cup water 1 garlic bulb (skins...

Hot and Sour Soup

This is a great "warming the insides", immune-boosting soup. Hot spices, chilies (cayenne works too) are excellent for the respiratory system. They help relieve the congestion associated with colds and flus. They also encourage the brain to release endorphins. The...

Arame Kale Avocado Salad with Sesame Vinaigrette

Ingredients 1 Bunch kale (I like dinosaur, but any variety works) 1/2 Cup arame (dried seaweed - loose ) 1 avocado 2/3 Cup olive oil 1/4 Cup rice vinegar 1 Tablespoon tamari 1 Tablespoon grainy mustard 2 Clove garlic 1/4 Cup cilantro (optional) 1/4 Cup chives or green...

Grilled Caesar Salad

This is a great twist for a savoury appetizer perfect for barbeque season Ingredients 2 whole romaine hearts (cut in half (keeping ends on!) and washed) 4 Tablespoon olive oil 1/2 Cup caesar salad dressing Notes Try the Citrusy salad dressing-- it's vegan (no eggs,...

Mexican Chocolate Chia (Salvia hispanica) Pudding

Use these nutrient dense ancient seeds to make a super simple dessert *Chia seeds (Salvia hispanica) are the ultimate power food tiny wholefood of the legendary marathon running Tarahumara Indians of copper canyon in Mexico. super high in omega 3 fatty acids (great...

Hemp Seeds

A true Canadian superfood!, hemp is a nutrient rich whole food in its natural state, no need to create isolates or extracts from it. 10 gm of protein/2 TBSP hempseeds The protein is complete, containing all 10 essential amino acids. In it's whole food state, it has a...

Quick Quinoa Tabouli

A refreshing and satisfying summer salad. This is a great way to make ?a high protein, ?high fiber meal out of a traditional cracked wheat (bulgar) version of this Middle Eastern dish. Ingredients: 1 Cup quinoa 2 Cup water 1/3 Cup olive oil 1/2 Cup fresh lemon juice 1...

Quinoa

What is fabulous about quinoa (pronounced Keen-wah) is that cooks like a grain but it is actually new world seed! This seedy fact gives us a clue as to it's high nutritional value-- seeds are much more power- packed than regular old carbohydrate laden grains like...

Quinoa Souffl

?Ingredients: 1 Cup quinoa 1/2 Teaspoon sea salt 1/2 Teaspoon dry mustard powder 2 Tablespoon flour (I use brown rice, but you can use any ) 2 Tablespoon butter or coconut oil 6 eggs 3/4 Cup asiago* (or other sharp flavourful cheese) Notes: * If you don't eat dairy,...

FLAXSEEDS: Linum usitatissimum

These are my favourite seeds for women's health. However, the health benefits of these fiber-laden phytosterol packed seeds are by no means exclusive to women! 1-2 TBSP of ground flaxseeds are a healthful addition to every adults diet. I can tell you 3 good reasons...

Ume Plum Vinegar

This is a brilliant red, tart and tangy japanese vinegar made from the venerable umeboshi plum and shiso leaves. The umeboshi plums are fermented: they are sprinkled with sea salt so the juice is drawn out and soaked in shiso leaves. Shiso is an herb that is related...

Quinoa Pilaf

A super QUICK and tasty QUINOA side dish Ingredients 1 Cup quinoa (mixed: yellow, black, red) 1 3/4 Cup vegetable broth (if homemade, add 1/4 tsp salt) 1/2 red onion (minced) 1 carrot (shredded) 1 celery stick (diced) 1/4 Teaspoon coriander seeds (ground) 1/4 Teaspoon...

Coconut Miso Sauce

A dairy free, vegan sauce that is great for steamed vegetables/quinoa/rice, or nori salad rolls Ingredients 1 Cup coconut milk 1/2 Cup almond butter or tahini 1 Tablespoon miso (or chickpea miso** if avoiding soy) 1 Tablespoon ginger 1 Teaspoon garlic 1/4 Teaspoon...

Nori Salad Rolls

A zesty, fresh crunchy : quick lunch (instead of bread sandwich!) or appetizer- fun to make with friends Ingredients 1 Cup cabbage, shredded (green, red, bok choy...) 2 carrots, shredded 8 nori sheets 2 Cup rice vermicelli noodles cooked 1 cucumber, cut into sticks 2...

Berry Chia Pudding

Ingredients 4 Tablespoon  white chia seeds 1 Cup almond milk 2 Tablespoon maple syrup (or honey, to taste) 1/4 Cup chopped strawberries 1/4 Teaspoon vanilla 1/4 Teaspoon cardamom (from 2 green pods crushed, or powdered cardamom) Instructions Let sit for 30-45 mins,...

Kale Pesto

This makes a great dip/spread for crackers, crudites, addition to quinoa/rice/pasta/wraps or soups. I like this for the fall/winter months when fresh basil is not so plentiful. but zesty flavour is still in season! In spring I use stinging nettles, summer all basil...

Wild Rice Pilaf

Wild rice-is an aquatic grass native to N. America. It is higher in protein and zinc than brown rice and contains high amounts of lysine, potassium and phosphorus. Ingredients 1 Cup wild rice 1 Cup brown rice, japonica or red quinoa 1 leek (thinly sliced) 1/2 Cup...

Butterscotch High Protein Granola Bars

These are great snacks densely and deliciously packed with nutritional goodness for on the go! Ingredients 1 3/4 Cup oats 3/4 Cup coconut (unsweetened, shredded) 1/4 Cup chia seeds 1/4 Cup hemp seeds 1 Cup sunflower seeds 1/2 Tablespoon flax seeds (ground) 1/2 Cup...

Get Your Greens Soup

Instead of a cold smoothie or juice, drink this for warming nourishment this winter! Ingredients 1 Tablespoon olive oil (or coconut oil) 1 leek (or onion, diced) 2 Clove garlic (minced) 1/2 Teaspoon basil (dry) 6 Cup broth (or water) 3 Cup greens (kale, chard,...

Adzuki Bean Humus

a zesty high protein alternative to regular old humus Ingredients 2 Cup adzuki beans (cooked) 1 Slice ginger root 1 Clove garlic 2 Tablespoon tahini (or almond butter) 1 Tablespoon olive oil 1 Tablespoon ume plum vinegar 1 Tablespoon rice wine vinegar Instructions ? 1...

Zesty Pickled Cabbage

Perfect for a summer BBQ! Ingredients 6 Cup shredded red cabbage 1/3 Cup chopped fresh dill 1 Cup apple cider vinegar 2 Tablespoon honey 1/2 Cup water 1 Tablespoon (Metric) sea salt Instructions Place cabbage and dill in large bowl. In saucepan, bring vinegar, honey,...

Chia Seeds! (Salvia Hispanica)

These are the ultimate power food tiny wholefood of the legendary marathon running Tarahumara Indians of copper canyon in Mexico. Here's some info to support this lofty status: Highest level of omega 3 (EFA=Essential fatty acids) in the plant kingdom. EFAs are great...

Thai Salmon Cakes with Chili Lime Dipping Sauce

So easy and versatile, this super-nutritious cake makes a great high protein appetizer or delicious weeknight-quick main dish. Serve them warm or at room temperature with Chili Lime Dipping Sauce & lime wedges. We also love them as burgers, served up on buns and...

Chili Lime Dipping Sauce

Ingredients 3/4 cup plain yogurt (or veganaise) 2 tsp chili powder (or Sriracha chili sauce) 1 jalapeno, chopped (seeds out for less heat) 1/2 lime, juiced 1/4 tsp black pepper 1/2 tsp salt Instructions In a bowl or big measuring cup, stir all ingredients with a fork...

How sweet it is

Refined commercial sweeteners = poorer choices Agave Origin: Agave is syrup extracted and purified from the sap of the agave plant. Popularity: It has the lowest glycemic index rating of all the natural sweeteners 15! but read the cons. Cons: It is about 75% fructose....

Creamy Amaranth Breakfast Porridge

  Similar to regular oatmeal, but with higher protein content and a great silky texture, amaranth only takes 15-20 minutes to cook and there's no need for stirring!   It can be put on when you wake up or even the night before and reheated. Like quinoa, it is actually...

Quinoa Scrambled Eggs & Salsa Bowl

  This simple egg, vegetable and grain breakfast is a warm and savoury alternative to traditional eggs and toast. What is fabulous about quinoa (pronounced Keen-wah) is that it cooks like a grain but is actually a new world seed! Seeds are?much more power-packed than...

Clafouti

This baked pancake is a classic French dessert when made with cherries, and kirsch instead of vanilla. This recipe is based on one from the Mount Assiniboine Lodge where I had the pleasure of cooking for many years. We regularly served this as a breakfast dish to...

Kefir

As published in EcoParent Magazine. Kefir drinks are tart and refreshing and this type made with coconut water tastes like a soft drink. Kefir is a microbial-rich, cultured food. It contains trillions of probiotics excellent for restoring the ecology of the digestive...

Kombucha

Kombucha is a fizzy, acidic, slightly sweet tonic beverage. It is made from tea, sugar and a kombucha culture called a ?mother? or scoby. The scoby looks like a giant gelatinous mushroom pancake! It is actually a symbiotic colony of beneficial bacteria and yeast...

Roasted Rosemary Parsnips

Parsnips are a naturally sweet root vegetable. When roasted, their crispy edges sort of caramelize as they brown, creating a really tasty alternative to roasted potatoes. They are a great source of soluble and insoluble fiber, as well as folate (an important B...

Cedar Salmon with Wasabi Ginger Marinade

  For a unique winter feast, why not give the traditional roast a break and try this recipe starring a smoky, wild, cold-water fish entree. Grilling salmon on soaked cedar planks infuses it with an incredible smoky aroma and flavour that really elevates this dish...

Maple Mustard Glazed Brussels Sprouts

  Brussels sprouts are so chock-full of nutrition, it makes sense that they are such dense little round fellows with many layers. Part of the Brassica family, other brethren include: cabbage (they kind of look like miniature cabbages!), kale, cauliflower, and...

Walnut Mushroom Spread

This is a rich, earthy very umami vegan spread. It creates beautiful crudit's when spread on crackers garnished with a slice of brightly coloured vegetables such as peppers, a sprig of herbs or a garnish of shredded celery root. It also makes a great spread for...

Get Your Greens Smoothie

Get Your Greens Smoothie This smoothie is a great way to start your day with a healthy dose of green vegetables! If your palate needs some time to work your way up  to more greens in a glass, you can begin with adding some more fruit or fruit juice - pineapple is...

Strawberry Protein Smoothie

Strawberry Protein Smoothie This is my favorite high protein smoothie, made without protein powder. Soaked raw nuts and seeds are one of the most digestible vegan protein sources. Why Soak? It neutralizes the phytic acid which can inhibit mineral absorption and also...

Crunchy Almond Protein Squares

Crunchy Almond Protein Squares These are a great high protein alternative to regular rice crispy squares traditionally made with marshmallows or peanut butter. These tasty treats are not only super easy to make, they are an excellent vehicle for sneaking in fiber,...

Coconut Cod Fishsticks

Crispy crunchy fish sticks – Yum! And good for you too! The breading here is gluten-free and super simple. First, the fish are dipped in egg or tapioca flour/ water, coated in unsweetened shredded coconut and finally cooked in coconut oil until crispy and golden. I...

Mung Bean DAHL

Mung beans are a great source of protein -- 7 grams in ½ cup cooked -- the same as a hard-boiled egg. Mung beans are also high in fiber, an excellent source of antioxidants and are low glycemic index legumes. They are amongst the easiest legumes to digest. While they...

Thai Turkey MEATBALLS

These protein-packed morsels are a nice variation on the standard Italian-issue meatball and are quick and easy to prepare. Try serving with stir-fry and rice or pad Thai noodles and steamed broccoli trees or on top of a steaming curry bowl. You can also serve as an...

Make At The Campsite: Best Date Chocolate Pecan Pie

  (As published in EcoParent Magazine) Dates are the caramel-like, naturally sweet base to this decadent pie made with no added sugars or sweeteners. I used to make a version of this recipe in the 90s when I had a backpacking company guiding ten day long trips in the...

Polenta Camp Lasagna

Polenta is gluten-free, inexpensive and delicious. I recently spent a month in Italy and often enjoyed creamy polenta in lieu of the other more common wheat-based carbs like pasta and pizza. This cornmeal dish’s claim to fame isn’t so much its nutrition profile....

Blueberry Quinoa Porridge

  This is a delicious warming porridge for morning camping trips. Quinoa cooks quickly and is very light for something so nutrient dense. High in protein and gluten-free, quinoa is actually a seed that cooks like a grain. Quinoa is unique in the plant world in that it...

Food for Sickies: Ginger Applesauce

  As published in EcoParent Magazine! Applesauce is a wonderfully warming comfort food. Unlike cold and raw produce, stewed fruits are very easy to digest. Eating applesauce when one is under the weather provides little strain on the body to break down—making it ideal...

Soothing Congee

Congee is a wonderfully soothing and easy to digest dish with Eastern Medicine origins. It’s essentially a very creamy medicinal porridge/soup. The ultimate warm and nourishing “get well” meal, congee acts as a tonic to a weakened or de cient system as it’s easy for...

Nourishing Chicken Noodle Soup

When we have an ailing friend or loved one, one of the rst things that comes to mind is the o er to bring the convalescing soul some chicken noodle soup. Homemade chicken soup is well known across the globe for its curative properties, and this golden- brothed elixir...

Get Your Greens Soup

Get a great dose of nutrient dense leafy greens in this simple yet tasty creamy soup made with no dairy or other “cream”. Just like a green drink but in a warm soothing form — even better for digestion and absorption! Excellent for those needing to increase their...

Bone Broth

  Bone broth is incredibly rich in the nutrients that support overall healing. It's wonderful to sip on by the cup as you would tea when feeling under the weather. It can also be used more generally to support healthy digestion, nails and bones. Now, if the thought of...

Lemon Lentil Soup

  This is a simple and soothing soup. Miso – traditionally a fermented soybean paste (you can also nd chickpea versions in some health food stores if you are soy–sensitive) – makes a wonderful umami base for a quick soup. The lentils are a great vegan source of...

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