Healthy Recipes

Try some of these healthy and nutrition-packed recipes
Moroccan Chickpea Salad
Almond Power Bars
Coconut Hemp Porridge
Taco Seasoning
Zucchini Casserole


Moroccan Chickpea Salad

This light, colorful summer salad doesn’t require a lot of cooking – perfect for hot summer days! Take this meal to your next picnic or barbeque, or serve it to your family any day of the week. Leftovers are also great for tomorrow’s lunch or a quick snack.

Prep Time 20 minutes
Servings 2 people

Ingredients

  • 4 cups chickpeas, preferably freshly cooked
  • 3/4 cup scallions, finely sliced
  • 1/3 cup dried apricots, finely diced
  • 1/2 cup fresh parsley, chopped
  • 1/3 cup extra-virgin olive oil
  • 1 tbsp apple cider vinegar
  • 2 cloves garlic, minced
  • 1/4 tsp cayenne pepper
  • 2 tsp cumin
  • 1 tsp cinnamon
  • 2 tsp paprika
  • 1/2 tsp sea sale; or more, to taste
  • pepper, to taste
  • Juice and zest from 1 organic lemon
  • Optional: Baby lettuce, full fat yogurt, maximized grainless rolls, and pistachios for serving.

Instructions

  1. In a medium bowl, combine chickpeas, scallions, apricots and parsley then set aside.

    To make the dressing, combine olive oil, lemon juice and zest, apple cider vinegar, garlic, cayenne pepper, cumin, cinnamon, paprika, sea salt and pepper in a bowl and whisk until well blended.

    Combine dressing with chickpea salad, mix well and refrigerate for at least 2 hours.

    Serve on a bed of baby lettuces with yogurt and sprinkle with pistachios.

    Source: http://drhardick.com/moroccan-chickpea-salad

    sarnia nutritionist

Almond Power Bars

These no bake, high-protein, high-fiber bars are a cinch to make and easy to take along. Keep these

refrigerated or chilled.

Ingredients

  • 2 cups raw almonds
  • 1/2 cup ground flaxseed (flaxseed meal)
  • 1/2 cup unsweetened shredded coconut (optional)
  • 2 scoops organic whey protein powder, flavour of your choice
  • 1/2 cup raw almond butter
  • 1/2 tsp sea salt
  • 1/2 cup coconut oil
  • 8 drops liquid stevia or ¾ tsp stevia powder, to taste (I omit this)
  • 1 tbsp pure vanilla extract (no sugar – check the label)
  • 8 squares unsweetened chocolate, melted and sweetened to taste with stevia and cinnamon (optional)
  • *** if using Camino 71% dark chocolate chips, do not add any additional sweeteners

Instructions

  1. 2. Pulse until ground into meal.

    3. Add almond butter and salt. Pulse again, briefly for about 10 seconds.

    4. In a small saucepan, melt the coconut oil over very low heat.

    5. Remove coconut oil from stove. Stir in stevia and vanilla.

    6. Add coconut oil mixture with dry ingredients in the food processor and pulse until ingredients form a

    coarse paste.

    7. Press mixture into an 8 x 8 glass-baking dish. (lining the dish with parchment paper helps for cutting

    the bars later)

    8. Chill in refrigerator for 1 hour, until mixture hardens.

    9. In a double boiler, melt chocolate, stirring in stevia and cinnamon.

    10. Spread melted chocolate over bars. Return to refrigerator for 30 minutes, until chocolate hardens.

    11. Remove from refrigerator, cut into 12 bars and serve.

    (If chocolate cracks when cutting, let soften for 10 minutes first.)

    Keep refrigerated. These also freeze well.

Coconut Hemp Porridge

Go grain-free in the morning with this Coconut Hemp Porridge recipe! It’s high in fiber, omegas and protein with all of the health benefits from the variety of seeds, berries, and nuts. Advanced Plan approved, and it will keep you fuller longer! Can also be served for lunch or as a snack.

Ingredients

  • 1 cup nut milk (e.g. coconut or almond milk)
  • 1/2 cup raw, shelled hemp seeds
  • 1/4 cup shredded coconut, unsweetened
  • 1 tbsp chia seeds
  • 1 tbsp flax seed meal
  • 4-6 drops stevia, to taste (optional)
  • 1 tsp pure vanilla extract
  • 1/2 tsp cinnamon
  • pinch sea salt

Instructions

  1. Combine all ingredients (except toppings) in a small saucepan, stir well and bring to a boil over medium heat. Keep stirring and reduce heat to medium-low; allow porridge to simmer until it thickens, about 2-4 minutes.

    Pour into serving bowls, add toppings of your choice and serve immediately. (I save a serving or two for fast, cold porridge breakfast next day.)

    Topping Ideas: 

    Fresh Berries
    Pumpkin Seeds
    Chopped Nuts (almonds, hazelnut etc.)

Taco Seasoning

Ingredients

  • 1/4 cup chili powder
  • 3 tbsp onion powder
  • 2 tbsp paprika
  • 2 tbsp ground cumin
  • 1 tbsp garlic powder
  • 1 tbsp dried oregano
  • 1 tbsp sea salt
  • 1 1/2 tbsp organic corn starch or arrowroot flour (this helps to thicken any liquid)

Instructions

  1. Mix all ingredients together. Store seasoning in a labeled, air-tight jar in a cool, dry place. Shake the jar before using.

    Approximately 4 Tbsp of this mix is equal to a package of store-bought taco seasoning.

    Yield: 1 – 1⁄4 cups Prep: 10 minutes

Zucchini Casserole

Bakes easy, like a meatloaf and tastes like lasagna

Servings 8 people

Ingredients

  • 2 small zucchuni
  • 2 lbs ground meat
  • 1/2 onion, chopped
  • 3 cloves garlic, chopped
  • 3 eggs
  • 2 tbsp Bragg’s Liquid Aminos (or Bragg’s Soy Sauce)
  • 2 15-oz. cans tomato sauce
  • 2 7-oz. cans tomato paste
  • 1 pint ricotta cheese
  • pinch of stevia (sweetener, optional)
  • salt and pepper to taste

Instructions

  1. Mix in glass bowl Bragg’s, garlic, onion, two eggs, and ground meat. Flatten mixture into 9x14-inch glass casserole dish. Slice zucchini and lay over meat. Mix ricotta, one egg, salt and pepper, and spread over zucchini. Mix tomato paste and sauce with stevia and pour over ricotta. Bake 1.5 hours @ 350 degrees.

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