Recipe: Nutty Date Cookies Summary: Makes 24 cookies Ingredients 2 cups pitted dates, packed 1/2 cup water 1 tbsp. lemon juice 1/2 cup sunflower or safflower oil 1/4 cup soymilk 1 tsp. vanilla 1 tbsp. ground flaxseed 1 cup whole wheat flour 2 tsp. baking powder 1/2 tsp. baking soda 1/2 tsp. salt 1 cup …
Recipe: Black Bean Soup Summary: Makes 6 cups (4 servings) Ingredients 1 cup diced carrot 250 mL 1 cup diced celery 250 mL 1/2 onion, diced 1/2 1 clove garlic, minced 1 1 tbsp olive oil 15 mL 3 cups cooked black turtle beans or black beans 750 mL 4 cups vegetable stock 1 L …
Recipe: \”Give Guilt the Shake\” Shake Summary: Love chocolate? Here’s a treat that’s bursting with nutrition. If you use almonds and almond butter, it also provides a source of calcium. For a zinc-rich treat, make it with cashews and cashew butter. For omega-3 fatty acids, try walnuts plus nut butter. For economy, try peanuts and …
Recipe: African Stew Summary: Makes 4 small or 2 hearty servings Ingredients 1 onion, chopped 1 tbsp vegetable oil 4 cups water or vegetable stock from cubes or powder 2 cups peeled, diced yams or sweet potatoes 1-2 cups canned, drained chick-peas 1 cup brown or white rice 1/4 tsp salt 1/4 cup peanut butter …
Recipe: Whole Grain Cereal Summary: Makes 5 cups Ingredients 1/3 cup each of brown rice, wheat berries, and millet or barley; OR 1/3 cup each of oat groats, kamut berries, and millet or barley. Note: For a high protein yet gluten free combination: 1/3 cup each of any three of these: brown rice, buckwheat, millet, …
Recipe: Sesame Tahini Dressing Summary: This tasty, zesty dressing is a favorite on salads, baked potato, or steamed broccoli. Ingredients 1/2 cup tahini 1/4 cup lemon juice 1 tsp Dijon mustard 1 clove garlic, chopped 2 Tbsp tamari 1/2 tsp pepper (or to taste) 1 /2 cup water Instructions Combine ingredients in a blender and …
Recipe: Stir-Fry (Sauce) Summary: Makes 1-2 servings Ingredients 2 Tbsp. cashew butter 1-2 tbsp. Chinese or Thai chili garlic sauce 1 tbsp tamari, Bragg Liquid Soy or soy sauce 1 tbsp. water Instructions In a small bowl, stir together the cashew butter, chili garlic sauce, tamari and water to make a smooth paste. Use with …
Recipe: Cashew & Vegetable Stir-Fry Summary: Makes 4 cups Ingredients 1 large red or white onion, sliced 1-2 tsp. olive oil or coconut oil 1 large carrot, sliced diagonally 1 cup broccoli florets, chopped 1 red pepper, diced 1 cup bok choy or Chinese cabbage, chopped 1 cup snow pea pods 1/4 cup cashew nuts …
Recipe: Shepherd\’s Pie Summary: Makes 8 servings of 1-1/4 cups. Ingredients for Potato Topping 8 large russet potatoes, peeled (4 lbs/1.8 kg purchased) 3-4 tbsp olive oil 1/2 cup fortified soymilk or rice milk 1/2 tsp salt 1/4 tsp white or black pepper Preparation time: 3 minute(s) Cooking time: 3 minute(s) Ingredients for Base 12 oz Yves …
Recipe: Berry Delicious Ice Dream Summary: Makes 3 cups Ingredients 3 frozen bananas 1 c (250 mL) fresh or frozen berries (such as raspberries, strawberries, or blueberries,) 1 c (250 mL) fortified soymilk or soy yogurt 2 tbsp (30 ml) frozen juice concentrate (orange, citrus blend, peach or mango) Instructions Place frozen bananas, berries and …
