Crunchy Nut Coleslaw

The green leaves of cabbage contain a range of nutrients and plant chemicals that seem to have a particular benefit in offering protection from colon,lung,and hormone-based cancers such as breast cancer, probably by increasing their metabolism of estrogen.It is also very rich in minerals and vitamin C and is a source of B vitamins,vitamin K,iron and beta-carotene.

This fresh-tasting crunchy nut coleslaw is made with white cabbage,carrot and radishes,flecked with green onions, sultanas and almonds

Ingredients

3/4 cups white cabbage, finely shredded
1 large carrot, coarsely grated
1/3 cup sultanas
4 green onions, finely chopped (with the white and green parts kept separate)
2 Tbsps organic mayonnaise
2/3 cup plain organic yogurt
Pepper and sea salt to taste
1/8 cup radishes, sliced
1/2 cup raw almonds,chopped
4 tbsps. chopped parsley or snipped fresh chives(or a mixture of the two)

Directions

1.Mix together the cabbage,carrot,sultanas and white parts of the green onions in a large bowl.
2.Stir the mayonnaise and yogurt together and season with pepper and sea salt.
3.Stir this dressing into the cabbage mixture and toss well to coat all the ingredients.
4.Just before serving,stir in the radishes and almonds and sprinkle with the chopped green parts of the green onions and the parsley or chives, if using.

Yieds 4 servings

This is a great side dish to serve along with a nice piece of grilled salmon or chicken.

Enjoy!!

Sylvie Thibert

Falafel With Mint Dressing

Falafels, the traditional Middle Eastern bean patties, are usually deep-fried. This updated version, delicately spiced and crunchy with grated carrot, is baked for a lower-fat result, but is just as delicious and is served with fresh steamed vegetables and a nice dark green vegetable salad.Chickpeas are an important source of protein in many parts of the world.They also contain useful amounts of fibre,which helps to maintain bowel health.

Ingredients

1 can organic chickpeas(540ml), drained and rinsed
1 tsp. organic coconut oil (melted)
1/2 tsp. ground cumin
1/8 tsp. cayenne pepper
1/8 tsp. turmeric
1 garlic clove, crushed
1 Tbsp. freshly squeezed lemon juice
1 carrot, finely grated
1 Tbsp. chopped fresh coriander
Pepper and sea salt to taste

Dressing

2/3 cup plain organic yogurt
2 Tbsp. chopped fresh mint
Pepper and sea salt to taste

Falafel Directions

1.Preheat the oven to 400 degrees.
2.Cover a baking sheet with parchment paper. Place the chickpeas in a bowl with the coconut oil and use a potato masher to mash them until smooth.
3.In a separate bowl mix together the cumin,cayenne pepper,turmeric,garlic,lemon juice, pepper and sea salt.
4.In a food processor mix all of the ingredients together except for the carrots and coriander.
5.Transfer the mixture to a bowl and stir in the carrot and coriander.
6.Shape the mixture into 16 flat,round patties,each about 3cm across, and place them on the baking sheet.
7.Bake for 15-20 minutes or until crisp and lightly browned,turning them over halfway through cooking time.

Dressing Directions

*Mix together the yogurt and mint, season with pepper to taste, and drizzle over the falafel.

Enjoy!!

Sylvie Thibert

Raw Pecan Pie

Eating about a handful of pecans each day may play a role in protecting the nervous system.A study suggests adding pecans to your diet may delay the progression of age-related motor neuron degeneration.This may include diseases such as Lou Gehrig’s Disease.Researchers suggest vitamin E – a natural antioxidant found in pecans – may provide a key element to neurological protection shown in the study.Antioxidants are nutrients found in foods that help protect against cell damage, and studies have shown, can help fight diseases like Alzheimer’s, Parkinson’s, cancer and heart disease.

Skip the refined sugars and flours in favour of nuts,coconut,dates and raisins in this raw version of classic pecan pie.

Ingredients

Crust

2 cups walnuts
3 cups of pitted medjool dates
1 cup organic coconut flakes, finely ground

Filling

2/3 cup filtered water
1 cup raw pecans, soaked about 15 minutes
1 cup organic Thompson raisins
1 Tbsp. vanilla extract
1 tsp. nutmeg
1/3 cup maple syrup
1 tsp. sea salt

Directions

1.Pit the dates manually, extracting each pit and discarding.
2.Add the dates, coconut flakes and walnuts to a food processor and mix on high until thoroughly mixed.
3.Blend all filling ingredients together in the blender until smooth. Pour into crust and garnish with fresh, raw pecans.
4.Set in freezer overnight, or for at least 5 hours before serving.

*Researchers measured the antioxidant capacity of nuts among 100 commonly consumed healthy foods and snacks, including different types of nuts, and determined pecans have more antioxidant capacity than walnuts, hazelnuts, pistachios, almonds, peanuts and cashews.

Impress your guests, they will definitely thank you for it....

Enjoy!!

Sylvie Thibert

Rhubarb and Berry Crisp

Rhubarb is an intensely sour vegetable.Traditionally, rhubarb is paired with things like strawberries or ginger, and abundantly sweetened. The result is a tart, sweet, complex flavor which is quite distinctive. The plant has been grown in many parts of the world for thousands of years, and comes into season between April and June.Only the stalks of rhubarb are edible. Depending on the variety and how it is cultivated, the stalks will be green to dark red in color, often in streaks.The leaves are potentially toxic to humans and animals,for this reason, they are trimmed and discarded before rhubarb is cooked. Most commonly, the sour stalks are used in a pie, but rhubarb is also used to make preserves and wines.
After cutting, rhubarb is very fragile. It can be wrapped tightly in plastic and stored for up to three days under refrigeration, but after that, the plant needs to be used. Be aware of this when picking out rhubarb in the store, and look for firm, crisp stalks with no pitting or marked discoloration. Remember to utilize the unique sour flavor of rhubarb in a way which will showcase it, rather than just trying to cover it up.

Ingredients

6 cups diced rhubarb
3 cups berries(whatever is in season is preferrable)
1/4 cup organic honey
3/4 cup cinnamon
1/4 cup powdered ginger
1/4 tsp. vanilla
1 cup organic flour
1 cup oatmeal
1/2 cup organic butter, cold , cut into 1/2 inch cubes
1/3 cup honey
1/2 cup walnuts, chopped

Directions

Preheat oven to 375 degrees.
1.In a bowl,add rhubarb,berries,honey,cinnamon,ginger and vanilla.Combine and pour into a 9x13 inch rectangular dish.
2.For the topping, combine flour and oatmeal in a bowl. Using your fingertips, mix butter and honey into the flour and oatmeal until crumbly, or pulse in a food processor until pebbly.
3.Add walnuts and stir, then sprinkle over the fruit.
4.Bake,uncovered,until fruit is soft and topping is golden,about half an hour.

You can also cook the crisp on a gas BBQ.Cover crisp with tin foil to make sure it doesn`t burn.Leave the flame on one side set at 325 degrees and place crisp on the side that has the heat off for approximately half an hour, or until the fruit starts to bubble.

Yields 8 servings

Cooking tip

When berries aren`t in season, choose frozen varieties such as strawberries,blackberries, blueberries, raspberries to give this crisp a fresh taste. And use local honey whenever you can-you can`t beat the natural taste and texture.

Enjoy!!

Sylvie Thibert

Oatmeal and Raisin Cookies

These are cookies for everyone to enjoy. These are crispy, melt-in-the-mouth oatmeal and raisin cookies. They are a wholesome treat, packed with oatmeal and raisins for extra flavour and nutrition. It`s worth making a double batch and freezing some.
Oats are high in soluble fiber and a source of healthy fats.They can keep hunger at bay, lower "bad" cholesterol,boost "good" cholesterol, maintain a good circulatory system, and help prevent heart attacks.They keep blood sugar levels even.Oats are particularly suitable for dieters, people with insulin resistance, and diabetics.

Ingredients

1/3 cup reduced-salt organic butter
1/2 cup sucanat sugar
1 egg, beaten
1 cup organic flour
1/2 cup oatmeal
1 1/3 cups raisins

Directions

1.Preheat the oven to 350 degrees.
2.Place the butter and sugar in a bowl and beat with electric mixer until pale and fluffy.Gradually beat in the egg.
3.Sift over the flour, then add the oatmeal and raisins and fold in with a large metal spoon.
4.Drop by heaping teaspoonfuls of the mixture onto 3 greased baking sheets, leaving enough space around each spoonful to allow it to spread during baking.
5.Bake for 10-15 minutes or until golden-brown.
6.Cool slightly on the baking sheets, then transfer to a wire rack and leave to cool completely.
7.These cookies can be kept in an airtight container for 3-4 days or frozen for 2 months.

Oatmeal and raisin cookies variations:
For a warmer flavour, you can sift in 1-1 1/2 teaspoons mixed spice (cinnamon and ginger with the flour.)

Yields 18 cookies

I`m sure that your family will appreciate this nice little treat.

Enjoy!
Sylvie Thibert

Peanut Power Balls

Instead of taking store-bought energy bars on your next hike, try these homemade treats.Peanuts are rich in antioxidants and vitamin E, they can improve blood cholesterol levels and help prevent strokes, heart disease, cancers, and cognitive decline. Peanuts are high in amino acids to help boost mood and brain function.

Ingredients
2 cups granola
1/3 cup chopped peanuts
1/4 cup each drid cranberries and raisins
1/4 cup wheat germ or ground flaxseed
2 tbsp each pumpkin seeds and organic shredded coconut
1/2 cup organic honey
1/2 cup natural peanut butter

Directions

1.In a large bowl, stir granola with peanuts, cranberries, raisins, wheat germ, pumpkin seeds and coconut.
2.In a small saucepan bring honey to a boil.
3.Boil vigorously for approximately 30 seconds then whisk in peanut butter.
4.Add to granola mixture and stir to combine.
5.While mixture is warm, firmly form into 1-1/2 inch balls.
6.Refrigerate until firm.
7.Store in an airtight container up to 2 weeks.
8.Twist balls in waxed paper for perfect portability.

Yields 20 balls

Practical Tips

Ideally, buy peanuts in their shells, they will keep longer.Fresh peanuts should smell fresh, not musty.Buy unsalted peanuts and store them in a refrigerator-their high oil content means that they don`t last long in warm conditions.Make your own healthy peanut butter by blending with a little olive oil until it has a good spreading consistency.

These are a great hit with children. They are a quick snack to pick up and go...great before a physical activity.

Enjoy!!

Sylvie Thibert

Three Non-Dairy Shake recipes (gluten-free)

Salba is the richest whole food source of Omega 3 fatty acids and fibre found in nature. Every serving (12 grams or approximately 2 flat tablespoons) of Salba provides over 2,400 mg of Omega 3s, over 4,500 mg of dietary fibre. Gram for gram, Salba provides six times more calcium than whole milk, three times more iron than spinach, and fifteen times more magnesium than broccoli. Salba is all-natural, has no trans-fats, is gluten free, has almost no carbohydrates, and is certified Non-GMO (Genetically Modified Organism).
Salba is the only food that holds a medical patent.These seeds help in lowering blood pressure, blood glucose and post-prandial glycemia.

1.Strawberry Non-Dairy Shake

If you don’t have frozen strawberries use frozen blueberries or frozen banana instead._ Makes 4 servings. Kids love this and the Salba and cashews make the shake rich and creamy.

Ingredients

2 cup vanilla rice milk
1 cup frozen strawberries
1 cup cashew nuts, soaked for 30 minutes
6 dates or more to sweeten (medjool dates preferred)
Optional: Ice cubes and two leaves of fresh mint
1 teaspoon organic vanilla extract
2 tablespoon Salba, whole seed

Directions

Blend all the ingredients in a mixer and serve.
Garnish with fresh mint leaves.


2.Non-Dairy Tahini Banana Dream Shake

This shake is fast and has lots of calcium from the Salba and tahini. As a spread, tahini can replace peanut butter on bread, though the flavor and texture is quite different._ Makes 2 servings.

Ingredients

2 tablespoon tahini
1 banana
1 cup vanilla rice milk
2 tablespoon Salba, whole seed

Directions

Blend the banana, tahini, Salba and vanilla rice milk together and serve.

3.Non-Dairy Berry Shake

Ingredients

1 cup frozen berries
1 cup rice milk
2 tablespoon ground Salba®
1 tablespoon hemp protein powder
1 tablespoon agave syrup

Directions

Put all ingredients in a blender and mix well.
Drink immediately and enjoy! Makes 1 serving.

These are nice options to regular milk shakes. If you are lactose intolerant they are a wonderful, light and refreshing healthy drink on a warm summer day.

Enjoy!!!!

Sylvie Thibert

Healthy Sweet Potatoe Shepherd`s Pie

Here is my own twist to the original recipe of this classic. I wanted to find a way to make it a complete meal. Instead of using potatoes, I decided to use sweet potatoes (yams). It gives it a light consistency and adds nice color once all of the other ingredients are combined together.

Shepherd`s Pie Recipe

Ingredients
2 lbs organic ground beef
1 tsp organic coconut oil
1 cup organic carrots (peeled,cut into pieces)
2 garlic cloves, (minced)
1/2 cup each of yellow, red and orange peppers (slices)
1/2 cup mushrooms, (slices)
10 sweet potatoes, (peeled and cut into pieces)
2 tbsps of organic vegetable broth
sea salt and pepper to taste

Directions
1. Place the ground beef in a cast iron skillet.Cook until browned.
2. Place cooked ground beef in the bottom of a lasagna baking dish.
3. Meanwhile, place the cut up pieces of sweet potatoes in a steamer.
4. Steam between 6-9 minutes(check with fork for tenderness).
5. Once they are tender,mash with a little touch of sea salt and
pepper and a little bit of organic vegetable broth.
6. Melt the organic coconut oil in a skillet and add the carrots,garlic,
peppers and mushrooms.
7. Cook until vegetables are tender.
8. Place the vegetables on top of the meat.
9. Top it off with the sweet potatoes.

Voilà!! Try it you might like it....I`m sure that you will.

If you want to do this recipe meatless (which is how I do it) you can add some hummus or cashews on top of it before serving.
It makes it a complete meal with great natural protein.

Enjoy!!!

Sylvie Thibert

Organic Swiss Steak

I recently rediscovered this recipe that my mom used to make when I was younger. This recipe is so tasty and the meat is so tender, it will quickly become one of your favorite recipes.
You can make a beautiful green salad on the side with nuts and fresh fruits, it is a perfect accompaniement and marries well with the taste of the meal.

Swiss Steak Recipe

Ingredients
2 lbs of organic steak, (cubed)
1/2 cup each of red, yellow and orange peppers,(cut in slices)
1 cup of fresh mushrooms, (sliced)
1 cup of yellow onion, (chopped)
2 garlic cloves, (minced)
1 jar of organic tomato sauce

Directions
1. Place the cubed steak pieces in the bottom of a covered dish.
2. Add all of the remaining ingredients on top of the meat.
3. Pour the tomato sauce over.
4. Bake in a 350 degrees oven, covered for 2 hours.

I`m sure that you and your family will love this dish.

Enjoy!!

Sylvie Thibert

Wild Rice with Walnuts

Walnuts are known for their unusually high content of omega-3 fat, they can help prevent heart disease, cancers, arthritis, skin complaints, and nervous system disorders.Walnuts are a good source of B vitamins.They are rich in antioxidants for health protection.They can lower bad cholesterol and blood pressure and increase elasticity of the arteries.
On the other hand the fiber in brown rice can help keep blood sugar levels even.Regular consumption of brown rice and other whole grains has been shown to help prevent heart disease, diabetes, and some cancers. It is considered one of the least allergenic foods.

Directions
2 tsp. organic coconut oil
1 small onion,finely chopped
2 garlic cloves, minced
2 celery stalks, cut into 1/2 inch dice
1 carrot, quartered lengthwise and thinly sliced crosswise
1 cup wild rice
1 1/2 cups carrot juice (made with juicer)
1 1/2 cups water
3/4 tsp. sea salt
1/2 tsp. pepper
1/4 tsp. thyme
1/4 cup coarsely chopped walnuts
1/4 cup dried cranberries or raisins

Directions
1.Heat oil in medium saucepan over low heat. Add onions and garlic to pan and cook, stirring frequently, until onion is tender, about 7 minutes.
2.Add celery and carrot to pan and cook, stirring frequently, until carrot is tender, about 5 minutes.
3.Stir in wild rice. Add carrot juice, water, salt, pepper, and thyme to pan and bring to a boil. Reduce to a simmer, cover, and cook until wild rice is tender, about 1 hour (check after 45 minutes).
4.Meanwhile, toast walnuts in small skillet over low heat, stirring frequently until walnuts are crisp and fragrant, about 5 minutes. Stir walnuts and cranberries into wild rice just before serving.

Makes 4 servings

Secret to Success:
Cooking the rice in carrot juice rather that broth or water adds a touch of sweetness and colour to the dish, and boosts its beta-carotene content.

This wild rice recipe is a great side dish to any meal.Enjoy!

Sylvie Thibert

Roasted Salmon with Mango Salsa

Salmon is an excellent source of omega-3 fatty acids, which are protective against heart disease. Salmon is also our major source of fish oils, which provide protection against blood clots, stroke, high blood pressure, Alzheimer's disease, depression and certain skin conditions. It is an excellent source of selenium-which protects against cancer.It is loaded with protein, niacin, vitamin B12, magnesium, and vitamin B6.

Salmon recipe
2 lbs salmon fillets, skin removed
1 Tbsp. extra virgin olive oil
1 tsp. sea salt
1/4 tsp. freshly ground black pepper
1 Tbsp. grated lemon peel
1 Tbsp. chopped thyme leaves

Directions
1.Arrange salmon on a baking sheet lined with parchment paper. Rub salmon with olive oil, sea salt, pepper, lemon peel and thyme. Roast in preheated 425 degree oven 15-18minutes, or until just cooked through.
2.Cut into serving size pieces and serve fish with salsa on top

Makes 6 servings

Mango Salsa recipe
1 small mango, peeled and finely diced
1/4 pineapple, peeled and finely diced (about 1 cup)
1 Tbsp. finely chopped red onion
1/2 roasted red pepper, skin, seeds and core removed, finely diced
1 small jalapeno, seeds and ribs removed, finely diced
1 Tbsp. chopped fresh mint
1 Tbsp. chopped fresh cilantro

Directions
Combine all of the ingredients. Refrigerate if not using within an hour.

Practical tips:
For optimum omega-3 content, cook salmon lightly and poach or broil rather than pan-fry. Over cooking can oxidize the essential fats and this means that they are no longer beneficial. Frozen salmon retains the beneficial oils, vitamins and minerals, while canned salmon loses a proportion of these nutrients.

This simple roasted salmon gets dressed up with this elegant salsa. Go ahead and impress your family and friends. Serve with a nice brown rice dish and green salad.

Enjoy!

Sylvie Thibert

Chicken Souvlaki with Tzatziki Sauce

You really have to start enjoying the fresh-tasting combination of lemon juice, garlic, and olive oil that is so prevalent in Greek cuisine.Serve this chicken souvlaki alongside a Greek salad of chunked tomatoes, cucumber, red onions, and feta cheese. Tzatziki is a traditional Greek yogurt-based sauce flavored with lemon, garlic, and crisp cucumbers.

Ingredients
3 Tbsp. fresh lemon juice
1 1/2 tsp. chopped fresh or 1/2 tsp. dried oregano
2 tsp. olive oil
1/2 tsp. salt
4 garlic cloves, minced
1/2 pound skinless, boneless organic chicken breast, cut into 1-inch pieces
1 medium zucchini, quartered lengthwise and cut into (1/2-inch-thick slices)

Tzatziki Sauce ingredients
1/2 cup cucumber, peeled, seeded and shredded
1/2 cup organic plain yogurt
1 Tbsp. lemon juice
1/4 tsp. sea salt
1 garlic clove, minced

To prepare souvlaki, combine the first 5 ingredients in a zip-top plastic bag; seal and shake to combine. Add chicken to bag; seal and shake to coat. Marinate chicken in refrigerator for 30 minutes, turning once.

Remove chicken from bag; discard marinade. Thread the chicken and zucchini, alternately onto each of 4 (8-inch) skewers.

Grill on BBQ.until chicken is done, turning once. Make sure not to over-cook.

To prepare tzatziki sauce, combine all ingredients,stirring well. Serve the tzatziki sauce with souvlaki.

Check out the video below to give you an idea of an authentic greek tzatziki sauce.



Yield: 2 servings (serving size: 2 skewers and about 1/4 cup tzatziki sauce)

Enjoy, your taste buds will thank you...

Sylvie Thibert

Fresh Herbed Chicken Breasts

The fresh herbs in this recipe turn an ordinary chicken breast into a flavorful dish with added healthy benefits.It takes very little time and is well worth the little bit of extra effort, giving you another easy way to enjoy chicken.
Prep and cook time: 20 minutes

Ingredients
4 boneless organic chicken breasts
2 medium garlic cloves, pressed
1 TBSP freshly squeezed lemon juice
2 tsp. chopped fresh sage
2 tsp. chopped fresh thyme
1 tsp. chopped fresh rosemary
1/4 cup organic chicken broth
Sea salt and pepper to taste

Directions:
1. Season chicken with a little sea salt and pepper.Place chicken breasts on cookie sheet covered with parchment paper.
2. Place in 350 degree oven. Cook 20-30 minutes depending on thickness of chicken breast.
3. While chicken is cooking chop herbs.
4. In a small skillet, add chopped herbs, lemon juice, broth, pressed garlic, salt, and pepper. Heat on medium heat for 30 seconds to 1 minute.
5. When chicken is done slice, and place on platter. Drizzle herb sauce over chicken.

Serves 4

Serving Suggestions:
Serve with steamed in season vegetables and a nice bean salad.

This is a quick dish that everyone will enjoy. It is light and delicious.

Enjoy!!

Sylvie Thibert