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Latest Nutritional Ingredients Articles

Chia Seeds! (Salvia Hispanica)

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...

Zesty Pickled Cabbage

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,...

Adzuki Bean Humus

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...

Get Your Greens Soup

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,...

Butterscotch High Protein Granola Bars

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...

Wild Rice Pilaf

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...

Kale Pesto

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...

Stinging Nettle Pesto | This is a super nutritious SPRING pesto!

Stinging Nettle Pesto | This is a super nutritious SPRING pesto!

This is a super nutritious SPRING pesto This is the season for collecting nettles! Nettles are incredibly high in minerals-- iron, calcium and a plethora of vitamins amongst too many other phytonutrients to name. Trust me- working around the stingy hairs is worth it....

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,...

Nori Salad Rolls

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...

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...

Quinoa Pilaf

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...

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...

FLAXSEEDS: Linum usitatissimum

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...

Quinoa Souffl

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,...

Quinoa

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...

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...

Hemp Seeds

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...

Mexican Chocolate Chia (Salvia hispanica) Pudding

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...

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,...

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...

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...

Potato Broth

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...

Carrot Ginger Soup

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...

Amaranth Breakfast Porridge

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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,...

Gluten Free Pie Crust

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...

Gluten Free Vegan Berry Muffins

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...

Oaxacan Hot Chocolate

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))...