Archives for category: Recipes

IMAG0225This recipe was my attempt to replicate the kale salad found at my local whole foods market. It isn’t exactly the same, but it is pretty good! I find that the salad is best if allowed to sit refrigerated overnight.

Ingredients:

1 bunch of kale, washed and chopped (about 8 cups)

2 tbsp tahini

3 tbsp nutritional yeast

1 tbsp olive oil

2 tsp sesame oil

2 tbsp apple cider vinegar

juice of 1/2 lemon

1 tbsp soy sauce (or tamari)

1-3 cloves garlic, crushed

enough water to reach desired consistency

Directions:

For the dressing, stir together all ingredients, except the kale and water. Add water to the dressing until the desired consistency is reached (about the thickness of a creamy dressing). Coat the kale with the dressing. Enjoy!

Nutrition (per 1/8 of the recipe or 1 cup):

  • Calories: 92
  • Protein: 4.5 g
  • Fat: 5.3 g
  • Carbs: 10 g
  • Fibre: 2.7 g

 

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Quinoa chocolate cake

This cake was baked (and photographed) by a good friend and talented baker, Iris, in Seattle Washington.  The recipe was adapted from morestomach.com

Ingredients:

  • 1 cup cooked and cooled quinoa (about 1/3 cup dried quinoa; for cooking instructions click here)
  • 1/2 cup canned coconut milk (200 mL)
  • 2 eggs
  • 1/2 cup sugar
  • 1/2 cup unsweetened cocoa powder
  • 3/4 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt

Directions:

quinoa chocolate cake2

Combine the dry ingredients. In a separate bowl, combine the wet ingredients then add wet to dry slowly and mix until blended. Pour the batter into a small pan and bake for 45 minutes at 375 F or until a fork comes out clean when pierced through the middle of the cake.

Allow the cake to cool on a wire rack then dust with confectioner’s sugar. Enjoy!

Nutrition (per serving or 1/8th of the recipe):

  • Calories: 158
  • Carbs: 21 g
  • Protein: 3.9 g
  • Fat: 8.4 g
  • Fiber: 2.6 g

Healthy Maple Granola

Written by Dr. Scarlett Cooper, ND (www.drscarlettcooper.com)

As a guest writer on the blog of Dinutrition, I’m happy to share with you today my favourite homemade granola recipe. There are two parts to the reason I love this particular granola and what makes it so unique.  While I was a student at The Canadian College of Naturopathic Medicine, my roommate and I created this recipe, and it made for a memorable study break.  We were inspired by the Paleo diet, as we found ‘Paleo-nola’ recipes to be a little too rich for our tastebuds and yet we wanted to create a recipe that was lighter in grains, sugar, and oil than most store-bought granolas.

Staying true to the philosophy of naturopathic medicine, we aimed for balance in our recipe.  Rather than using rolled oats as the primary ingredient, or eliminating grains completely, we complemented them with a wide variety of nuts, seeds, spices, and the natural sweetness of real maple syrup (honey is a great alternative!).

We also used almond cashew butter along with coconut oil and a generous amount of pure vanilla extract to mix with the dry ingredients.  Cashews have a buttery, somewhat sweet flavour, and while using plain almond butter is a fine substitute, the flavour won’t be quite the same.  I recommend trying ‘Nuts to You’ almond cashew butter!

Since this recipe uses a higher proportion of nuts & seeds to grains, it is richer in fat than most granolas, making it more filling and satisfying.  Nuts especially are known for their heart-healthy fats and protective effects against cardiovascular disease, as well as lowering the risk of weight gain and development of gallstones.

I hope you enjoy this recipe as much as I have.  To good health and good eats!

Healthy Maple Granola

Dry ingredients

  • 1 cup old-fashioned rolled oats
  • 1 cup unsweetened shredded coconut
  • 3/4 cup almonds, chopped
  • 3/4 cups hazelnuts, chopped
  • ¼ cup cashews, chopped
  • 3/4 cup sunflower seeds
  • 1/2 cup dried cranberries (optional)
  • 2 teaspoons cinnamon
  • 1 teaspoon ginger
  • ¼ teaspoon sea salt

Wet ingredients

  • 1/4 cup coconut oil
  • 1/4 cup real maple syrup
  • 3/8 cup almond cashew butter
  • 1/2 tablespoon pure vanilla extract

Combine all dry ingredients except cranberries in a large mixing bowl.  Melt coconut oil over low heat in a small pot and mix in rest of wet ingredients.  Pour wet ingredients over dry ingredients and mix to combine.

Spread on a large baking sheet and bake in the oven at 300-325 F (depending how hot your oven is) for 15 minutes; remove and stir, then bake at 250 F another 10-20 minutes, or until golden brown.  If adding cranberries, add them in toward the end and allow to bake for only 5 minutes.

Sprinkle generously on a bowl of fresh fruit and serve with almond milk or yogurt.  Store leftovers in an airtight glass jar and enjoy as a snack anytime!

Dr. Scarlett Cooper is a licensed naturopathic doctor and trained nutritionist in the province of British Columbia.  She works with patients to build a foundation for health, complementing dietary and lifestyle approaches with additional naturopathic treatments, including acupuncture, herbal medicine, homeopathy, and supplements. Dr. Scarlett enjoys working with all patients interested in improving their health; she has a general family practice with particular interest in pediatrics, digestive and skin conditions, stress management, and mood disorders. Dr. Scarlett sees patients at Fourth & Alma Naturopathic Medical Centre in Vancouver, BC.  Please call 604.222.2433 or email info@naturopathicdocs.com to make an appointment today!  For more information, visit www.drscarlettcooper.com.

squash pastaThis dish is rich in beta carotene, iron, magnesium, phosphorus and zinc. I made it with buttercup squash, but it would work well with any dense winter squash.

Ingredients:

2 cups cubed buttercup squash (kabocha or butternut works as well)

1 tbsp butter or olive oil

1/4 cup half and half (optional)

1/4 cup grated parmesan

1 tbsp chopped fresh sage

1 tsp ground cinnamon

salt and pepper to taste

4 servings of cooked whole grain pasta (8 cups cooked)

Directions:

Place the cubed squash in a saucepan over medium heat and cover with water. Bring to a boil, reduce the heat to low and simmer until the squash is tender.  Drain the water and mash the squash.  Over low heat, add butter or olive oil to the mashed squash and stir. Whisk in the cream, parmesan, cinnamon and sage. Season to taste with salt and pepper.

Add the sauce to your cooked pasta and stir to coat. Serve as a main course with a side of salad or greens, or as a side dish.

Nutrition (per serving or 1/4 recipe of sauce plus 2 cups cooked whole wheat pasta):

  • Calories: 450
  • Carbs: 83 g
  • Protein: 18 g
  • Fat: 8 g
  • Fibre: 9.2 g
salad dressingA couple of weeks ago I posted a salad and dressing recipe challenge. Here are my three favorite dressing submissions. I hope you enjoy them as much as I did!  Let me know what your favorite is and stay tuned for the salad recipes.Creamy Basil Powerhouse Dressing
-Rachel, Creston BC

  • 3/4 cup Greek Yogurt
  • 1/4 good olive oil mayonaisse
  • 2 tsp. red wine vinegar (or any other wine vinegar of your choice)
  • 1 Tbsp. honey
  • 1 clove galic, finely minced
  • 1 1/2 cups fresh basil leaves, loosely packed
  • Salt & pepper to taste
Put all the ingredients in the blender or food processor until pureed (and a gorgeous green colour!). Allow flavours to “mingle” a few hours before serving. You can use this dressing on any salad but it is particularly awesome on potato or pasta salads.

Lemon Herb Dressing
-Meghan, Sunshine Coast BC

  • 1 lemon, zest and juice
  • ¼ of a preserved lemon, rinsed and chopped (optional but delicious)
  • 1-2 Tbs miso
  • 1-2 Tbs tahini
  • 2 tsp honey
  • 2 Tbs vinegar (eg. apple cider, white balsamic, white wine or rice wine vinegar)
  • 4 Tbs olive oil
  • 1 garlic clove (optional)
  • 1/4 – 1/2 cup chopped fresh herbs (e.g. Parsley, cilantro, basil, thyme, mint) (optional)

Place everything in a blender (I use a hand blender), except herbs if using and puree until smooth. Add herbs and blend again. Thin with water if necessary. Taste and add more oil, vinegar or honey depending on your preference.

Maple Balsamic Dressing (from the Whitewater Cookbook)
Naomi, Nanaimo BC

  • 1 tbsp maple syrup
  • 2 tbsp balsamic vinegar
  • 1 tbsp soy sauce
  • 1 clove garlic, crushed
  • 1 tbsp sesame oil
  • 1 tsp pepper
  • 1/2 cup olive oil

Whisk all ingredients together in a bowl. Enjoy!

Agua FrescaThis recipe is great with watermelon, but can be made with any fruit that is soft enough to puree. Examples include canteloupe, strawberry, pineapple, or mango.

Ingredients:

5-6 cups scooped watermelon (or other fruit)
2 cups cold water
enough agave syrup or sugar to taste

Directions:

Puree watermelon in a blender or food processor and pour through a fine sieve to eliminate the pulp. In a pitcher, mix strained fruit puree with water and sweeten with agave or sugar to taste. Makes about 2 liters of watermelon agua fresca (about 8 servings).

Nutrition (made with 1/4 cup sugar (whole recipe); per serving):

  • Calories: 60
  • Carbs: 15 g

Feta watermelon saladjpg

It seems like an odd combination, but this salad is surprisingly delicious.

Ingredients:

2 cups cubed watermelon

2 tbsp chopped fresh mint

2 tbsp fresh lemon juice

2 tsp olive oil

1/4 cup crumbled feta

fresh black pepper

Directions:

Combine all ingredients together in a bowl. That’s it! Serves 4.

Nutrition (per serving or 1/4 of the recipe):

  • Calories: 70
  • Carbs: 6.7 g
  • Protein: 1.8 g
  • Fat: 4.5 g
  • Fibre: 0 g

beet endive apple saladThis salad makes a refreshing side dish for a summer barbecue. Beets are high in fibre and folate, endives are rich in vitamin A and apples are a source of vitamin C.

Ingredients:

2 medium-sized beets, peeled and cut into matchsticks

1 medium apple, peeled, cored and cut into matchsticks

1 cup thinly sliced endive

1 tablespoon olive oil

2 tablespoons red wine vinegar

1/2 teaspoon honey

salt and pepper to taste

Directions:

Toss the vegetables together in a medium-sized bowl. In a small bowl, whisk the olive oil, vinegar, honey, salt and pepper. Pour the dressing over the vegetables and toss to coat. Serves 4.

Nutrition (per serving, or 1/4 of the recipe):

  • Calories: 90
  • Carbs: 14 g
  • Protein: 1.2 g
  • Fat: 3.7 g
  • Fibre: 3.2 g
  • Folate: 22% DV

roasted salmon with asparagusThis recipe is nutritious, easy and delicious–and it is ready is less than half an hour. Serve with a side of mashed sweet potatoes, whole grain bread or cooked grains for a complete meal.

Ingredients (for 2 servings):

2 tbsp fresh lemon juice

1/2 tsp grated lemon rind

2 tbsp minced red onion

1 tsp olive oil

1 tbsp drained capers

1 tsp fresh thyme

3/4 lb fresh salmon (enough for 2 servings)

1 lb asparagus (or one bunch), trimmed

1 tbsp olive oil

Directions:

Preheat the oven to 450°F. Whisk the first six ingredients together in a small bowl and season with salt and pepper. Arrange the asparagus in an even layer on a rimmed baking sheet. Drizzle with oil and sprinkle with salt and pepper. Turn to coat. Place the salmon atop the asparagus and sprinkle with salt and pepper. Roast until the salmon is just opaque in the centre, about 15-20 minutes. Cut the salmon into two pieces and top with sauce to serve.

Nutrition (per serving):

A note about farmed salmon nutrition: If you eat salmon for the omega-3’s, then be careful of buying farmed salmon. Because of their diet, wild salmon is high in omega-3 fats. If you choose to buy farmed salmon, try to find out what the salmon are fed. Often farmed salmon are fed corn and soy (which is cheap, but low in omega-3) and the salmon meat is therefore low in omega-3. However, some farms feed their fish fish meal and fish oil such as this farm: http://www.creativesalmon.com/, which results in a salmon that is high in omega-3.

  • Calories: 378
  • Carbs: 10 g
  • Protein: 39 g
  • Fat: 20 g
  • Fibre: 5 g

Vitamin A (12% DV), B1 (57% DV) B2 (72% DV), B3 (98% DV), B6 (123% DV), B12 (225% DV), Folate (41% DV), Iron (44% DV), Magnesium (20% DV), Phosphorus (65% DV), Potassium (28% DV), Zinc (15 % DV)

DV= Recommended Daily Value

Photo credit: http://www.apeekatparadise.com/

Kale saladIf you have never tried raw kale, then here is your chance! I borrowed this recipe from Chef John on foodwishes.com, which might be my new favourite recipe site (check it out; you won’t be disappointed).

Salad ingredients:

1 head green kale, washed and chopped
1 persimmon, sliced
1 apple, sliced thin
2 seedless oranges, cut into segments (aka supremes)
1/4 cup chopped almonds

Dressing ingredients:

1/2 tsp dijon mustard
1 tsp orange zest
1/2 tsp cumin
2 tsp orange juice
2 tbsp rice vinegar (or white wine, apple cider, or sherry vinegar)
3 tbsp olive oil
salt and pepper to taste

Directions:

Place the kale, fruit and almonds in a large bowl. Shake the dressing ingredients in a jar, or whisk together in a small bowl. Toss the salad with the dressing. Serves 4.

Nutrition (per serving or 1/4 of the recipe):

  • Calories: 234
  • Carbs: 25 g
  • Protein: 5 g
  • Fat: 14 g
  • Fibre: 5 g
  • Vitamin C: 250% DV
  • Iron: 14% DV
  • Calcium: 17% DV
  • Vitamin A: 86% DV