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