Grains, Legumes & Meatless Main Dishes

Cheese’n Veggies Soufflé

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by Anda Bosnea, CNP, RNCP
Registered Nutritionist



  • Cauliflower or broccoli, 1 head (about 4 cups) (alternatively, use a combination of the two)
  • Kale or spinach, 1 bunch (about 1.5 cups)
  • Cheese, 200 grams (about 2 cups), grated (cheddar, Manchego, Pecorino, Parmesan, or other)
  • Eggs, 6 large or 8 medium, (with the yolks separated from the whites)
  • Milk , 1 cup (coconut, almond, or other)
  • Arrowroot powder, 3 tablespoons
  • Flour, 3 tablespoons plus 1 tbsp for greasing the baking dish (try quinoa, almond, coconut, or cassava)
  • Ghee, butter or coconut oil (4 tablespoons = ¼ cup)
  • Salt and pepper (and/or any other condiments of your choice)

Preheat the oven to 350˚F/180˚C.

souffle-4Wash the kale (or spinach) and cut out the large central stems. Chop very finely and steam briefly.

Wash the cauliflower and/or broccoli and cut them into small florets. Steam them without overcooking, and then remove promptly from the steamer. After it cools down, squeeze well all the excess liquid, a handful at a time, over the sink. Chop into smaller pieces, especially the stems.

Warm up 3 tablespoons of the oil in a pan on low heat. Stir and dissolve 3 tablespoons of arrowroot powder into 1 cup of cold milk. Pour the milk mixture to the oil pan and add the seasonings. Stir continually for about 10 minutes. As it starts to thicken, stir in the grated cheese as well as the steamed and chopped veggies. Pull it aside, and let it cool down.

souffle-1Stir 3 tablespoons of flour in the egg yolks. After the white sauce cools off, add the egg yolks.

Beat the egg whites until stiff peaks form; then fold into the rest of the composition.

souffle-2Note: This step should not be done in advance because the whites must be freshly beaten when added, and the rest of the mixture should be almost cold.

Use the last tablespoon of butter or oil to grease a shallow baking dish, and then dust it with flour. Pour the soufflé mixture in the dish and bake it in the preheated oven for about 90 minutes.


Cut it into small portions, and store it covered in the refrigerator.

It can be eaten warm right after baking,
but it is best enjoyed cold as an appetizer or as a healthy savoury snack.

Lemon Lentil Mushroom Mix

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MmmmMMmmm-mushroom Mix!
Mushrooms keep coming up in conversations lately. Everyone seems to love them!
What’s not to love, really?

In addition to being delicious, mushrooms are rich in:

• B-vitamins
• Vitamin D
• Selenium
• Potassium
• Copper
• Iron
• Phosphorus
• Beta-glucans (a type of fibre which has been studied for its role in improving insulin resistance and blood cholesterol levels)
• Choline (helps with sleep, muscle movement, learning and memory)

Lemon Lentil Mushroom Mix

• 2 cups of water
• ½ cup of green lentils
• 4 tspgrapeseed oil
• 350 g of crimini and portobello mushrooms, sliced medium thickness
• 2 cloves of finely chopped garlic
• ¼ tsp of dried thyme
• 1 tbsp of olive oil
• 2 tbsp of parsley, chopped roughly
• ¾ cup of arugula

What to do:
1. Bring lentils in water to a boil prior to reducing to a simmer. Simmer for 25 minutes or until soft/cooked. Drain and set aside to cool.

2. Heat 2 tsp of grapeseed oil over medium-high heat in a large frying pan. Add ½ the mushrooms and leave for 3 minutes until golden brown. Stir and continue cooking for an additional 2 minutes.

3. Repeat step 2 leaving the first 1/ of the mushrooms in the pan.

4. Reduce heat to medium-low, adding the garlic and thyme. Cook until fragrant.

5. Remove from heat.

6. Toss lentils, mushroom and garlic together. Add the lemon juice and the extra virgin olive oil.

7. Season with salt and pepper to taste.

8. Add parsley and arugula just prior to serving.

Flavoursome Fava and Mushroom Medley

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Jessica Budgell

By Jessica Budgell, BSc, CNP, RNCP/ROHP

Summer produce is coming into abundance!

Fava Beans, Herbs, Nasturtiums, Collards, Swiss Chard, Green Onions, Fresh Garlic, Romane Lettuce, Snap Peas, Garlic Scapes, Kale, Radishes, Head Lettuce, Salad Mix, and so much More!!

Out of these, I find fava beans to be the most under appreciated and under utilized.  These large green pods may be intimidating to first timers – but once tried you will discover that the large and delectable bean hidden inside is worth the curiosity of discovering.  Versatile to a variety of dishes and flavors, this bean has been a staple of many cultures throughout the ages.  Their texture is oh-so scrumptious and my hope is that these make it main stream in local restaurants – a side dish or snack offered alongside brussel sprouts which seem to have made the trend.

Flavoursome Fava and Mushroom Medley

*FM = Farmer’s Market/Local

  • 1 lb FM fava beans
  • 2 teaspoons coconut or camelina oil
  • 1 small red onion, thin sliced
  • 8 oz FM cremini mushrooms, sliced in half
  • 3 FM cloves garlic, minced
  • 1 tablespoon fresh chopped FM thyme
  • 2 cups vegetable broth
  • 2 large FM collard leaves, sliced into long strips
  • 1/2 teaspoon Nature’s Cargo sea salt
  • Lots of fresh black pepper
  • Juice and zest of 1/2 a lemon
  • ½ green onion, slivered (for garnish)

Start by shelling the fava beans. Bring a medium pot of slightly salted water to a boil and blanch the beans for 1 min. Drain and run cold water over the beans to prevent them from over cooking. Peel off the fine waxy layer covering the seeds.

In a pan, heat the oil over medium heat and sauté onions and mushrooms with a pinch of sea salt for 5-7 minutes.  Add garlic and thyme, sautéing for an additional 5 minutes.

Add vegetable broth, black pepper, salt, lemon zest and juice, fava beans and collard greens. Bring to a boil. Let reduce and thicken, 7 minutes or so. Adjust salt and seasoning to taste preference, serve topped with green onions.


French Lentils with a Flair!

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French lentils are one of those hardy, warming, satisfying and filling foods. What makes them so filling? Protein of course! Try this recipe. It makes a lot (serves about 6-8 people) so portion it up once you’re done and put any left overs in the freezer. That way, when you’re hungry, you’ve got a meal on hand.

French Lentils with a Flair

Soup Ingredients:

2 cups of French lentils (rinsed and picked over)
1 tbsp of coconut oil
1 large red or yellow onion, chopped
1 tsp of Nature’s Cargo sea salt
3-4 large heirloom tomatoes (roasted and hand crushed with a spatula)
2 cups of filtered water
3 cups of your favorite leafy greens (kale, collards, chards, cabbage)
3 bay leaves

Dill Yogurt Topping (optional):

1.5 tbsp fresh chopped dill
Pinch of Nature’s Cargo sea salt
½ cup of goat’s milk yogurt

Bringing it all together:

1) Boil 6 cups of water in a pot and add the lentils. Cook for approximately 20 minutes, until tender. Drain and put to the side.
2) Wash and de-vein your leafy greens of choice.
3) Prepare the yogurt topping by combining all ingredients. Set aside.
4) In a heavy, large, soup pot, heat the coconut oil over medium heat.
5) Add chopped onion and salt sautéing until tender (a few minutes).
6) Stir in prepared tomatoes, lentils, bay leaves and water, bringing to a simmer and cooking for an additional 5 minutes.
7) Stir in chopped greens and simmer for one minute.
8) Remove from heat.
9) Serve with a dollop of dill yogurt topping. Vegan? Drizzle with your favorite finishing oil – olive, truffle, or sesame.
10) Enjoy!

Switch it up:

– Make more of a stew (thicker consistency) by using less water and try serving over a bed of rice.
– Add other favorite vegetables: squash, sweet potato chunks, beet cubes.
– Spice it up with your favorites: cumin, paprika, crushed chilies, tumeric.

Spinach | Spinach Sauté Quinoa Bowl

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Well, Popeye (the sailor man) was really on to something! He picked an excellent food to be his staple. Spinach is a versatile green leaf that’s packed with a long list of nutrients making it, in my opinion, a local superfood! It’s affordable and abundant in the spring and well into the summer months – easily found at your local farmer’s market. Along with a host of others, this amazing plant provides you with excellent sources of vitamins A, K, and C, as well as manganese, calcium, potassium and folate!

Spinach does, however, contain something called oxalic acid that interferes with your body’s ability to access and absorb all the calcium that the plant contains. The good news is, this acid can be easily eliminated with just slight and very quick boiling, also accentuating its natural (and delicious) sweetness.

Try it yourself with this quick-boil spinach recipe:

Spinach Sauté Quinoa Bowl

Serves 4

• 4 large organic and free range eggs
• 1 tsp white or apple cider vinegar
• 2 tsp of coconut oil
• 1 small red onion, chopped
• 2 cups sliced crimini mushrooms
• 3 medium garlic cloves, chopped
• 1 kg fresh spinach
• 2 inch square of goat feta
• 1/3 cup of quinoa (uncooked)
• 1 handful of fresh cilantro, chopped
• Drizzle of extra virgin olive oil (approximately 4 tbsp)
• Fresh cracked pepper to taste

1. Clean spinach thoroughly.
2. Bring a large pot of water to a boil in preparation for cooking the spinach.
3. Chop onion, garlic and cilantro. Set aside.
4. Rinse quinoa well and place the quinoa in a separate pot with 2/3 cup of filtered water. Simmer for approximately 20 minutes or until excess water is gone.
5. Add spinach to the large pot of boiling water and boil for 1 minute. Begin timing as soon as you place the spinach in the pot. Do not cover the pot while cooking, being cautious not to overcook.
6. In preparation for poaching the eggs, add 1 tsp vinegar to water in a 10-inch skillet, turning to medium-high.
7. While water is coming to a rapid simmer, in a separate skillet heat 2 tsp of coconut oil on medium heat. Sautee onion and mushrooms for 3 minutes stirring frequently.
8. Add garlic, spinach, salt and pepper and sauté for another 2-3 minutes.
9. When water comes to a high simmer poach eggs for about 3 minutes, or until whites are firm but yokes are still soft. Remove from water with a slotted spoon.


Layer items in your bowl like so:
1. ¼ cup of cooked quinoa
2. Drizzle of olive oil
3. Add spinach sauté
4. Top with one poached egg
5. Crumble with goat feta; sprinkle with fresh chopped cilantro and finish with cracked pepper to taste.
6. Take time to enjoy every bite

Stuffed Acorn Squash with Millet

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Serves 4

½ cup millet
1 ½ cups water
2 small acorn squash, halved and seeded
Sea salt and freshly ground pepper
1 TBSP coconut oil
½ cup chopped sweet or yellow onion
2 large cloves garlic, minced or pressed
¼ cup dried cranberries
1 (5- to 6-ounce) bag baby spinach
1 TBSP cider vinegar
1 tsp honey
¼ cup shelled hemp seeds
4 heaping tsp fine gluten-free breadcrumbs, optional
4 tsp olive oil, optional

To cook millet:  combine millet and water in a small pot over medium-high heat. Bring to a boil, reduce the heat to low, and simmer, covered for 18 minutes, until water is absorbed. Don’t stir the millet or it will become creamy. You want to cook it like rice.

Brush the insides of the squash with a little olive oil and sprinkle with sea salt and pepper. Lay a sheet of parchment paper on a broiler-safe rimmed baking tray. Place the squash cut-side down and bake about 45 to 60 min in a 350 F oven or until tender when tested with a fork. Remove from oven and turn on oven broiler.

While the squash is baking, heat the coconut oil in a large heavy pan over medium heat. Add the onion and saute for 2 minutes, until tender. Add the garlic and cranberries and continue sauteing, stirring, for 1 minute. Add the spinach and cook, stirring often, until wilted, 2 minutes. Add the vinegar and honey, stir, and season with sea salt and pepper. Cook, stirring, for 1 minute. Remove from heat and stir in the hemp seeds.

Once the millet is cooked, fluff it lightly with a fork. Combine 1 cup of the millet with the spinach mixture and toss.

Turn over the baked squash halves so the cut side is facing up on the rimmed baking tray. Divide the filling evenly among the squash halves, mounding it slightly. Optional: top each squash half with 1 heaping teaspoon bread crumbs and drizzle 1 tsp olive oil. Broil 8 inches from the heat source for 4 to 5 minutes, until browned.

Recipe an adaptation from Vista Magazine Issue 84, November 2012

Pasta Prima Vera with Carmelina Oil

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Pasta of your choice, enough for 4
1 cup + 1 tbsp Three Farmers Camelina Oil
4 small shallots
1/2 bunch of fresh basil and stems
2 cloves garlic
salt to taste
1/2 green pepper*, slivered
1/2 red pepper*, slivered
1 ripe tomato, diced
freshly grated Parmesan cheese (optional)
black pepper, freshly ground

A riff on a simple basil-garlic-Camelina dipping sauce, this pasta prima vera is a triumph every time. The fresh basil and peppers give the dish as much colour as flavour and even if you’re not a fan of some of the veggies, the basic sauce is so versatile that you can try it with just about anything.


1- Bring a pot of well-salted water to the boil and cook pasta according to package directions.

2- While the pasta is cooking, peel garlic and shallots, and place them in a food processor or blender with the basil. While blending, slowly add 1 cup of Camelina oil. Once smooth, season with salt. Set basil sauce aside.

3 – Heat 1 tbsp of Camelina oil in a frying pan over medium-high heat. Sauté the peppers and tomatoes until just tender.

4 -Divide drained pasta onto 4 plates. Spoon sautéd vegetables on top. Drizzle with the basil sauce. Toss lightly, sprinkle with freshly grated Parmesan. Season with fresh black pepper. Serve immediately.


Spinach, Mushroom, and Brown Rice Scramble

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By Irene Hayton

Instead of serving these scrambled eggs on toast, cooked brown rice is added to the mix, providing a nutritious, gluten-free alternative to bread. The feta cheese is optional but it adds a lot of flavor, so add it if you can or substitute another type of cheese or goats cheese if youre sensitive to dairy. Feel free to add any of your favorite herbs, and/or add a bit of diced onion, minced green onion, diced bell peppers, etc. This can be eaten for breakfast, lunch, or a light dinner and can be reheated in a saucepan with a bit of coconut oil or water over low heat.

  • 2 teaspoons (10 ml) coconut oil or butter
  • 1 cup (250 ml) chopped mushrooms (3 to 4 medium)
  • 1 clove garlic, minced or crushed
  • fresh or dried herbs of your choice, to taste (optional)
  • 2 cups (500 ml) packed fresh spinach
  • ½ cup (125 ml) cooked brown rice or brown basmati rice
  • 2 egg whites
  • 2 tablespoons (30 ml) crumbled feta cheese (optional)
  • unprocessed sea salt
  • cayenne pepper (optional)

In a small skillet over medium heat, melt 1 teaspoon of the coconut oil. Add the mushrooms and sauté until softened, stirring occasionally and adding a small amount of water if necessary to prevent sticking, about 5 minutes. Add the garlic and herbs, if using, and sauté for 1 minute more.

Rinse the spinach, shake off the excess water (but do not dry it) and add it to the skillet. Cover and cook for 2 minutes or until the spinach is wilted. Add the remaining coconut oil and the rice and stir well. Turn the heat down to medium-low, then add the egg whites and cook, stirring occasionally, until the eggs are done, about 3 to 4 minutes. Stir in the feta cheese and heat briefly until cheese melts, about 1 minute. Season to taste with sea salt and cayenne, if using. Makes 1 serving.

Variation: Spinach, Mushrooms, and Brown Rice with Poached Egg(s)

Prepare the recipe the same as the above but without adding the egg whites. Place the mixture on a plate and top with one or two poached eggs.

Black Bean Quinoa Burgers

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By Irene Hayton

  • ½ cup (125 ml) quinoa
  • ¼ cup (50 ml) filtered water
  • ¼ cup (50 ml) finely chopped onion (about ½ small)
  • 2 garlic cloves, minced or crushed
  • 1½ cups (375 ml) cooked back beans, or a 14 oz (398 ml) can, rinsed and well-drained
  • ½ cup (125 ml) oats or whole-grain bread crumbs
  • 3 tablespoons (45 ml) minced fresh cilantro
  • 1 teaspoon (5 ml) chili powder
  • 1 teaspoon (5 ml) ground cumin
  • ½ teaspoon (2 ml) unprocessed sea salt
  • coconut oil

Wash the quinoa by putting it in a fine-meshed sieve and setting the sieve over a large bowl full of filtered water. Rub it gently between your hands, rinse under cold running water until the water runs clear and then drain it well.

Put the quinoa, ¼ cup of water, onion and garlic in a small saucepan and bring to a boil. Reduce the heat to low, cover and cook for about 15 minutes or until all the water is absorbed. Allow to cool before combining with the rest of the ingredients.

In a large bowl, mash the beans really well. Add the oats or bread crumbs, cilantro, chili powder, cumin, sea salt and cooled quinoa mixture. Mix thoroughly and adjust seasonings if desired. Form into 4 burgers, about ¼-inch thick. Place burgers on a plate and put into the freezer for about 20 minutes to firm them up a bit.

In a large skillet over medium-low heat, melt enough coconut oil to cover the bottom of the skillet. Add 2 burgers and cook for 3 to 5 minutes per side, until lightly browned. Repeat for the other 2 burgers. Serve with a mixture of mild salsa and plain yogurt or light sour cream. Makes 4 servings.

Black Beans and Brown Rice

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By Irene Hayton

  • 14 ounce (398 ml) can black beans, rinsed and drained
  • 2 cups (500 ml) cooked brown basmati rice
  • 1½ tablespoons (22 ml) fresh lime juice
  • 1 small tomato, diced
  • 3 green onions, minced
  • 3 tablespoons (45 ml) minced fresh cilantro
  • ½ teaspoon (2 ml) ground cumin
  • ½ teaspoon (2 ml) unprocessed sea salt
  • ¼ teaspoon (1 ml) cayenne
  • half an avocado, diced

Combine all ingredients, except avocado, in a large glass bowl. Cover and refrigerate for at least an hour. Add the avocado just before serving. This dish is good as is or, in the summer when you’re getting out in the sunshine, place some in romaine lettuce leaves, wrap up and enjoy. Optional: for more flavor, add some mild salsa and/or low-fat plain yogurt, to taste (try one part salsa to two parts yogurt).


Quinoa Tabbouleh

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By Irene Hayton

Tabbouleh (also spelled tabouli) is a light, nutritious salad that keeps for a few days in the refrigerator; in fact, the longer it sits, the more flavorful it is. Instead of the traditional bulgur, this recipe uses quinoa (pronounced KEEN-wa) which is a healthier choice—it’s higher in protein and lighter in taste than most grains, and it’s generally suitable for those who have wheat and/or gluten sensitivities.

Quinoa seeds are covered with a protective coating of saponin, a bitter-tasting, soapy substance that acts as a natural pesticide. The seeds must be washed thoroughly before cooking to remove the saponin. For more information about quinoa, see the Health Tip for December 2002.

  • 1 cup (250 ml) quinoa
  • 2 cups (500 ml) filtered water
  • 1 tablespoon (15 ml) minced lemon zest (see Notes)
  • 3 tablespoons (45 ml) fresh lemon juice
  • 3 tablespoons (45 ml) extra virgin olive oil
  • 1 clove garlic, crushed
  • ½ teaspoon (5 ml) unprocessed sea salt
  • 2 tomatoes, seeded and diced
  • half an English cucumber, diced
  • ½ cup (125 ml) grated carrot
  • 1 cup (250 ml) lightly packed minced fresh parsley (see Notes)
  • ¼ cup (75 ml) minced green onion
  • ½ cup (125 ml) crumbled feta cheese (optional)

To wash the quinoa, put it in a large bowl full of cold, filtered water. Rub it gently between your hands and then drain it well in a fine sieve. Repeat this process once or twice until the water no longer appears soapy, making sure the quinoa is well-drained once you finish washing it.

Put the water and a pinch of unprocessed sea salt in a medium saucepan; bring to a boil and add the quinoa. Reduce the heat to low, cover, and cook for about 15 minutes or until all the water is absorbed. When the quinoa is done, the grain becomes transparent and the germ unfolds and resembles a spiral. Remove from the heat and allow to cool.

Combine the lemon zest, lemon juice, olive oil, garlic, and sea salt in a small bowl or cup; set aside.

Meanwhile, prepare the remaining ingredients and mix them together in a large glass bowl. Once the quinoa has cooled to room temperature, fluff it with a fork and add it to the bowl and mix well. Add the oil and lemon mixture, stir thoroughly and refrigerate for at least an hour to allow the flavors to blend. Makes 8 to 10 servings. (This salad is more flavorful when served at room temperature.)


  • Use flat leaf Italian parsley instead of regular parsley for more flavor, if you can find it.
  • Use a citrus zester to remove the peel from the lemons before you squeeze them to extract the juice. If you don’t have a citrus zester, use a grater, and then mince the lemon peel.

Variations: This salad lends itself to numerous variations. Some to try are:

  • Add more feta cheese, if using.
  • Add ¼ to ½ cup (75 to 125 ml) minced fresh mint.
  • Substitute millet for the quinoa.
  • Use halved grape or cherry tomatoes instead of regular tomatoes.
  • Use fresh lime juice in place of some or all of the lemon juice.
  • Substitute fresh cilantro for some or all of the parsley.
  • Use minced red onion instead of some or all of the green onion.
  • Add diced red or yellow sweet peppers, toasted pine nuts, chopped black olives, and/or chickpeas.
  • For more flavor, add ground cumin, cayenne pepper, and/or more garlic.



Tempeh Stir-Fry

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By carol song

  • 1 tablespoon (15 ml) ghee or butter
  • 1 clove garlic, minced
  • 1 tempeh burger patty (such as Green Cuisine brand), chopped into 2 cm chunks
  • 1 small onion, halved and sliced (1cm)
  • 1 small zucchini, cut in 1 cm thick slices, and then halved to resemble half moons
  • 1 cup chopped broccoli
  • 1 cup chopped cauliflower
  • 2 pinches sea salt
  • 1 tablespoon (15 ml) water
  • 2 tablespoons (30 ml) miso gravy
  • 2 pinches cayenne pepper (optional)

Heat a wok or skillet over medium heat; add ghee or butter, garlic, and tempeh. Cook the tempeh for a couple of minutes on each side or until browned. Add the onion, zucchini, broccoli, cauliflower, sea salt, and water. Cover and cook, stirring once or twice, for 3 to 5 minutes or until vegetables are tender-crisp. Stir in the miso gravy and cayenne pepper, if using. Serve hot, either on its own or over brown rice. Makes 2 servings.


Baked Eggs with Spinach and Feta

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By Irene Hayton

This dish is good served hot or cold and it only takes a few minutes to mix together. Put it into the oven to bake while you have your shower and you have a filling, healthy breakfast ready for you when you’re done. Or have it for lunch or dinner. Add a bit of minced garlic or a pinch of cayenne, oregano, or any other herbs or seasonings that you like.

  • 2 whole eggs
  • 4 egg whites
  • 1½ cups (325 ml) chopped fresh spinach or whole baby spinach leaves, packed
  • ¼ cup (50 ml) crumbled feta cheese
  • 1 teaspoon (5 ml) fresh lemon juice

Mix together eggs and egg whites. Add remaining ingredients and stir well. Pour into a lightly buttered casserole dish (1 liter/approximately 6½ inches square). Cover and bake at 350° F (180° C) for approximately 25 minutes or until eggs are set. Serve over whole-grain toast and/or tomato slices. Makes 2 servings.

Bean Salad

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By Irene Hayton

This recipe is from Eating Alive II.

  • 1½ cups (375 ml) fresh green beans, cut into 1 inch (2.5 cm) pieces
  • 1½ cups (375 ml) fresh wax beans, cut into 1 inch (2.5 cm) pieces
  • 2 cups (500 ml) cooked red kidney beans, or a 19 ounce (540 ml) can, rinsed and drained
  • 2 cups (500 ml) cooked chickpeas, or 19 ounce (540 ml) can, rinsed and drained
  • ¾ cup (175 ml) diced red onion
  • 1 small sweet green pepper, diced
  • 1 celery stalk, diced


  • ¼ cup (50 ml) apple cider vinegar
  • ¼ cup (50 ml) fresh lemon juice
  • ⅓ cup (75 ml) Udo’s Choice Ultimate Oil Blend®, sunflower, or safflower oil
  • 1 teaspoon (5 ml) Dijon mustard
  • 1 tablespoon (15 ml) chopped fresh parsley
  • 1 garlic clove, minced
  • ½ teaspoon (2 ml) oregano
  • ½ teaspoon (2 ml) basil
  • ½ teaspoon (2 ml) celery seed
  • ½ teaspoon (2 ml) sea salt

Blanch the green beans and the wax beans in boiling water for 4 minutes. Rinse thoroughly in cold water to stop the cooking process. Drain well and place in a large bowl; add the kidney beans, chickpeas, red onion, green pepper, and celery.

For the dressing, combine all the dressing ingredients and pour over the bean mixture; mix well. Cover and refrigerate for several hours or overnight, stirring occasionally. Makes about 10 servings.

Basmati Rice and Quinoa Salad

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By Carol Song

  • 2 cups (500 ml) brown basmati rice
  • ½ cup (125 ml) quinoa
  • 3 cups (750 ml) filtered water
  • 1 teaspoon (5 ml) sea salt
  • ½ teaspoon (2 ml) cumin seeds
  • 1 tablespoon (15 ml) sesame seeds
  • 1 tablespoon (15 ml) hemp seeds
  • 1 tablespoon (15 ml) Udo’s Choice Ultimate Oil Blend®
  • 1 teaspoon (5 ml) sesame oil
  • 1 teaspoon (5 ml) lemon juice


  • ¼ cup (50 ml) chopped fresh cilantro
  • 1 cup (250 ml) firm tofu or cooked tempeh, chopped into ½ inch/1 cm cubes

Rinse the rice and quinoa in a sieve, drain and then place in a large pot with the water, ½ teaspoon (2 ml) of the sea salt, and cumin seeds. Bring to a boil, stir and then reduce heat to low. Cover and simmer for 30 to 35 minutes, stirring occasionally.

Put the cooked brown basmati rice and quinoa into a large mixing bowl and add the remaining ½ tsp of sea salt, sesame and hemp seeds, Udo’s oil, sesame oil, lemon juice, and any optional ingredients. Mix well. Serve with chicken or fish as a side dish or wrapped in a sheet of nori (See Note). Makes 6 to 8 servings.

Note: Nori is a type of seaweed or sea vegetable. It is most commonly available as paper-thin sheets and is used in Japanese restaurants for making sushi. It is deep purple in color and turns green when toasted. Nori is high in protein content and vitamin A. It can be eaten as a snack right from the package, dry-roasted and then crumbled and added to soups, salads, or grain dishes, or filled with grains, vegetables, and/or protein foods and rolled up like a wrap.


Curried Lentil and Squash Spirals

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By Irene Hayton and Carol Song

For a festive look, use red or green colored tortillas when preparing this appetizer for a Christmas party. Or you can substitute roti for the tortillas. Besides being good sources of fiber, vitamins, and minerals, lentils and squash both have a low Glycemic Load rating (see this month’s Health Tip), making this a healthy and tasty alternative to many of the other appetizers that we indulge in, especially at this time of the year. For the carb-conscious, serve on endive leaves or cucumber slices instead of rolled-up in tortillas. The curried lentil and squash mixture can also be eaten warm or cold as part of a meal or a snack.

The amount of curry powder and cumin you’ll need will depend upon personal taste and the freshness of your spices.

  • 1 cup (250 ml) green lentils
  • 1 tablespoon (15 ml) butter
  • ½ small onion, chopped
  • ½ small butternut squash, cut into 1 inch (2.5 cm) cubes (approximately 4 cups/1 l)
  • 1 teaspoon (5 ml) sea salt
  • ¼ cup (50 ml) filtered water
  • 1 to 2 tablespoons (15 to 30 ml) curry powder
  • ¼ to ½ teaspoon (1 to 2 ml) cumin
  • ¼ cup (50 ml) chopped fresh cilantro
  • whole-wheat tortillas
  • low-fat plain yogurt or raita

Combine lentils with 1½ cups of filtered water and 2 pinches of sea salt. Bring to a boil, reduce heat, cover and simmer for 30 minutes, stirring occasionally, until the lentils are tender.

Meanwhile, in a large skillet, heat the butter over medium heat. Sauté the onion for 3 minutes then add the squash and sea salt and sauté for 5 more minutes. Add the ¼ cup (50 ml) of filtered water, curry powder, and cumin and stir gently; cover and steam over low heat for 10 minutes or until the squash is tender.

In a large bowl, combine the cooked lentils and cooked squash mixture and mash well with a potato masher or fork. Add the cilantro and mix well. Spread a thin layer of the mixture on tortillas. Roll the tortillas up tightly, then wrap them in plastic wrap and refrigerate for at least one hour. Cut into ½ inch (1 cm) slices and serve with low-fat plain yogurt or raita.

Vegetable Biryani

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By Carol Song

  • 1 tablespoon (15 ml) butter or ghee
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 cup (250 ml) EACH chopped cauliflower, broccoli, and fennel root
  • 1½ cups (375 ml) brown basmati rice, rinsed and drained
  • 2½ cups (625 ml) chicken or vegetable stock
  • 1 tablespoon (15 ml) cumin seeds
  • ¼ cup (50 ml) EACH diced sweet red and yellow peppers
  • ½ tablespoon (7.5 ml) curry powder
  • ½ teaspoon (2 ml) sea salt or to taste

Heat a medium saucepan over medium heat; add the butter or ghee, onion, and garlic and sauté for 2 minutes. Add the cauliflower, broccoli, and fennel and sauté for another 2 minutes. Add the rice, stock, and cumin and bring to a boil over high heat. Reduce the heat to low, cover and simmer for 30 minutes, stirring occasionally. Stir in the red and yellow peppers, curry powder, and sea salt and let simmer for another 15 minutes. Remove from the heat and let sit for 10 minutes. Serve with a dollop of low-fat plain yogurt and chopped fresh cilantro sprinkled on top for garnish. Makes 4 to 6 servings.


Crustless Vegetable Pie

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By Irene Hayton

This dish doesn’t take long to put together and it’s good hot, warm, or cold. It can be eaten for breakfast, brunch, lunch, dinner, or as a snack. If you don’t like sweet red pepper, use thin slices of tomato to put on the top.

  • 2 cups (500 ml) broccoli florets and stems
  • 2 whole eggs
  • 2 egg whites
  • ¼ cup (50 ml) low-fat milk or rice milk
  • ½ cup (125 ml) grated part-skim Mozzarella cheese or soy cheese
  • ¼ cup (50 ml) grated carrot
  • 1 tablespoon (15 ml) chopped green onion
  • 1 garlic clove, minced or pressed
  • ½ teaspoon (2 ml) oregano
  • ¼ teaspoon (1 ml) sea salt
  • 1 small sweet red pepper, cut in strips

Cut the broccoli into small bite-sized pieces and steam for 3 minutes or until tender-crisp. Remove from heat and set aside to cool.

In a medium bowl, beat together the eggs and egg whites. Stir in the milk, cheese, carrot, green onion, garlic, oregano, and sea salt. Add the cooled broccoli and mix well. Pour the mixture into a lightly buttered 9 inch (23 cm) pie plate and arrange the red pepper strips in a pinwheel shape on top. Bake at 350º F (180º C) for 25 to 30 minutes, or until the eggs are set. (You can put it under the broiler for a minute or two if the eggs aren’t set on top.) Makes 2 to 4 servings.

Pizza Quesadillas

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By Irene Hayton and Carol Song

These Pizza Quesadillas are fast and easy to makejust add some steamed veggies or a green salad (in season of course) and you have a healthy meal ready in minutes. If you have a sensitivity to wheat, try making your own tortillas using alternate flours and the recipe on page 246 of Eating Alive II.

Pizza Sauce:

  • 1 cup (250 ml) pasta or tomato sauce (see Note)
  • 5½ (156 ml) can tomato paste
  • ⅛ teaspoon (.5 ml) stevia powder
  • whole wheat or sprouted wheat tortillas


  • chopped cooked chicken, cooked lean ground turkey breast, or sautéed tofu or tempeh
  • any vegetables you prefer, such as chopped red pepper, steamed broccoli florets, sliced mushrooms, chopped onion, black olives, sun-dried tomatoes, artichokes, etc.
  • grated Mozzarella cheese

In a small bowl, mix together the pizza sauce ingredients. Spread each tortilla with sauce, top with the toppings of your choice and sprinkle with cheese. If using large tortillas, arrange sauce, toppings and cheese over half of the tortilla then fold the other half over top. If using smaller tortillas, arrange sauce, toppings and cheese over the whole tortilla then top with another tortilla and press down firmly. Place tortillas on a baking sheet and bake at 425° F (210° C) for about 5 minutes, or until the cheese is melted and the top begins to turn brown. Alternatively, you can heat the quesadillas, one at a time, in a skillet for 2 to 3 minutes per side (flip it carefully!) until the cheese is melted and the tortilla is lightly browned.

Note: Choose a pasta or tomato sauce (available in cans or jars) that does not have any sugar added to it. If using a plain tomato sauce, you can add your own seasonings: try 1 clove garlic, finely minced, and 1 teaspoon each of basil and oregano. Any leftover sauce can be refrigerated or frozen for later use.

Quinoa Pilaf

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By Irene Hayton

  • 2 teaspoons (10 ml) coconut oil
  • 1½ cups (375 ml) chopped mushrooms
  • ¼ cup (50 ml) chopped green onion
  • 1 teaspoon (5 ml) curry powder
  • 1 cup (250 ml) quinoa, well-washed (see Note)
  • 2 cups (500 ml) chicken or vegetable stock
  • ¾ cup (175 ml) fresh or frozen peas
  • ½ teaspoon (2 ml) sea salt

Heat a medium saucepan over medium-low heat. Add the coconut oil and the mushrooms and sauté for 3 minutes. Add the green onion, curry powder and quinoa and sauté for 3 minutes more. Stir in the stock, peas and sea salt, increase the heat to high and bring to a boil. Reduce the heat to low, cover and simmer for 15 minutes. Remove from the heat and let stand for 5 minutes. Drain off any excess liquid then fluff with a fork before serving. Makes 4 to 6 servings.

Note: Quinoa seeds are covered with a protective coating of saponin, a bitter-tasting, soapy substance that acts as a natural pesticide. The seeds must be washed thoroughly before cooking to remove the saponin. To wash quinoa, put it in a large bowl full of cold water. Rub it gently between your hands and then drain it in a fine sieve. Repeat this process once or twice, until the water no longer appears soapy.