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Vegetarian Bean Soup (Serves 6 to 8) 2 tbsp. olive oil 1 cup of chopped onions, carrots, celery,
and zucchini 2 tsp. chopped garlic 1
28 oz. can tomatoes, chopped with juices (I used 2 cans) 1 tbsp. chopped fresh
basil, or 1 tsp. dried 1 tsp. dried oregano 1/4 tsp. chili flakes 6 cups vegetable stock or water 2 cans beans, rinsed and drained (I use black beans and white beans) 1 bunch fresh spinach, trimmed and chopped (about 5 cups) 3/4 cups
small dried pasta ( i use Kamut pasta, alphabet pasta) salt and freshly ground
pepper grated parmesan cheese Heat
oil in a large pot over medium heat. Add onions, carrots, celery and garlic and saute for 6 minutes, or until
veggies begin to soften. Add tomatoes with their juices, basil oregano,
chili flakes and stock. Bring to a boil, reduce heat and simmer for 10 minutes. Add zucchini and canned beans and simmer for 15 minutes. Sir in spinach
and pasta and simmer for 15 minutes, or until pasta is tender and veggies are soft. Season with salt and pepper.
Serve with parmesan. Enjoy.
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Penny's Spicy Lentil Soup 2 tsp olive oil 2 onions, chopped 3 cloves garlic, finely chopped 2 tsp. ground cumin 1/2 tsp. paprika 1/4 tsp. cayenne pepper 2 Tbsp. all purpose flour or arrowroot flour 7 cups low-fat
chicken or vegetable stock 1 1/2 cups dry red or green lentils, rinsed 2 tbsp. tomato paste 1 bay leaf 1 can (385 ml) Carnation Evaporated Skim Milk or alternative, almond, rice or coconut milk salt and pepper, chopped fresh cilantro In large saucepan,
heat oil. Add onions and garlic, cook until softened. Stir in cumin, paprika and cayenne, cook stirring for 1
minute. Stir in flour (or arrowroot flour) until moistened. Slowly stir in broth, and add lentils, tomato paste
and bay leaf. Cover and bring to boil, stirring occassionally. Reduce heat and simmer 25-30 minutes or until lentils
are tender. Discard bay leaf. Pour half the soup into a blender or food processor, cover and blend until smooth.
Return to saucepan. Stir in milk and simmer 5 minutes longer or until hot. Add salt and pepper. Garnish
with cilantro. Makes 8 1 cup servings. Per serving: 230 calories,
17g protein, 2 g fat, 36g carbohydrate
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Lemon Pepper Dressing 1/4
tsp. finely grated lemon zest 2 tbsp. frsh lemon juice 1 tbsp. Dijon mustard 2 tsp. gound black
pepper 1 tsp. sugar or agave nectar, honey, stevia or xylitol 1/2 tsp. sea salt 3/4 cold pressed
olive oil Whisk together everything but oil until sugar and salt dissolved. Add oil in a slow stream,
whisking until emulsified.
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Homemade Granola Recipe:3 cups (300 grams) old-fashioned rolled oats (not instant) 3/4 cup
(75 grams) sliced or slivered almonds 1/2 cup (45 grams) raw sunflower seeds 1/2 cup (45 grams) raw pumpkin seeds 1/2 tablespoon
(5 grams) wheat germ (optional) 1/2 tablespoon ground cinnamon 1/4 teaspoon salt 2 tablespoons canola oil or 2 tablespoons (28 grams)
unsalted butter, melted 1/2 cup (120 ml) pure maple syrup (preferably Grade A
Dark Amber) 1 cup dried fruits (cranberries, cherries, apricots, dates, figs,
and/or raisins) (optional) |
Granola Recipe:Preheat oven to 325 degrees F (165 degrees C) and place rack in the center of
the oven. Either butter or line a baking sheet with parchment paper. In a large bowl
combine the rolled oats, nuts, seeds, wheat germ, ground cinnamon, and salt. In a small
bowl, stir together the oil (or melted butter), and maple syrup. Pour this mixture over the dry ingredients and toss
together, making sure all the dry ingredients are coated with the liquid. Spread onto the prepared baking sheet and bake
for about 30 -45 minutesor until golden brown, stirring occasionally
so the mixture browns evenly. (The browner the granola gets (without burning) the crunchier the granola will be.) Place
on a wire rack to cool. You will notice that the granola may still be sticky when it is removed from the oven but it will
become crisp and dry as it cools. Make sure to break up any large clumps of granola while the mixture is still warm.
Once the granola has completely cooled, store in an airtight container or plastic bag in the refrigerator. It will keep
for several weeks. Makes about 5 cups. Note: Once the
granola has cooled completely you can add a variety of dried fruits; cherries, cranberries, raisins, and apricots are
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Dr. Brian Smuk, Health and Wellness Centre, 37-3455 Harvester Road, Burlington, ON L7N 3P2 (905)633-9409
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