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RECIPES



Gluten Free Waffles with Granny Smith Apple Sauce



Source: AntiCandida Diet
two 8-inch waffles
4 egg whites
4 egg yolks
1/3 cup coconut milk
2 Tbsp. coconut oil, melted
1 tsp. alcohol free vanilla
1/2 tsp. or 1 packet stevia
1/2 cup coconut flour
1/2 tsp. baking soda
Pinch of salt

Preheat waffle iron according to manufacturer’s instructions.
In a medium bowl beat egg whites until soft peaks form, set aside. In a small bowl whisk egg yolks, coconut milk, coconut oil, alcohol free vanilla and stevia, set aside.
In a large bowl, add coconut flour, baking soda and salt, stir to combine. Add egg whites and egg yolk mixture to the coconut flour mixture, stir gently to combine, then let batter rest for 1 to 2 minutes. Pour half of the waffle batter onto a preheated waffle iron. Repeat with remaining batter.
Serve waffles topped with a little butter. If you are on the later stages of the diet, try the Granny Smith Applesauce below!




Granny Smith Apple Sauce



Source: AntiCandida Diet
4 Granny Smith apples, peeled, seeded and quartered
1 cup water
2 tablespoons lemon juice
Stevia to taste
Cinnamon to taste

In a medium saucepan, combine apples, water and lemon juice. Simmer over medium heat, stirring occasionally, until apples become very soft and are falling apart, about 25 to 30 minutes. Remove from heat, mash with a potato masher or pulse in a food processor for a smoother texture. Add stevia and cinnamon to taste. Applesauce can be stored in covered containers in refrigerator for 1 to 2 weeks.




Paleo Meatloaf Bites



Source: Paleo Comfort Foods - Julie & Charles Mayfield
1 tablespoon olive oil, plus more for greasing the muffin tin
3/4 cup finely diced onion
1/2 cup finely diced button mushrooms
1/2 cup finely chopped green bell pepper
1/4 cup tomato paste
1 tablespoon ground mustard
2 teaspoons Worcestershire sauce
1 teaspoon finely minced fresh rosemary
2 cloves garlic, peeled and minced
1/4 teaspoon freshly ground black pepper
1 1/2 pounds ground beef
1 large egg
1 teaspoon dried thyme
1/2 teaspoon garlic powder
1/4 cup carrot juice
1/4 cup water

Preheat the oven to 350°F. Grease the wells of a 12-cup muffin tin with olive oil.
Heat the remaining 1 tablespoon olive oil in a medium skillet over medium heat and sauté the onions, mushrooms and peppers for about 2 minutes. Remove from the heat and allow the vegetables to cool.
In a small bowl, combine the tomato paste, mustard, Worcestershire sauce, rosemary, garlic and pepper.
In a large bowl, mix together the beef, the reserved sautéed vegetables, eggs, thyme and garlic powder. Stir in half of the tomato mixture and combine well.
Spoon the meat mixture into the greased muffin tin and bake for 10 minutes.
While the muffins are baking, combine the remaining tomato mixture, carrot juice and warer in a small saucepan. Bring to a quick boil over medium-high heat, and then reduce the heat and simmer, covered, until the muffins are removed from the oven.
Remove the muffins from the oven and spoon or brush the sauce on each muffin. Place the muffins back in the oven and bake for another 15 minutes, or until the internal temperature is 160°F.
Allow the muffins to stand for about 5 minutes before eating.




Jordan's Paleo Apple Crisp



4 Large Apple Sliced
4 tsp Extra Virgin Organic Coconut Oil
8 tbsp Raw Pecans
8 tbsp Roasted Pumpkin Seeds
2 tbsp Organic Cinnamon Powder

Serves 4 - Bake at 375 degrees for 25 minutes.



Roasted Peach Muffins



* This was modified from a delicious recipe from our client and food guru - Lynne G. *

3 Lg Peaches - cubed
3 cups Quinoa or Spelt Flour
3/4 cup Raw Agave Nectar
4 tsp Baking Powder
3 tsp Cinnamon
2 tsp Baking Soda
1.5 tsp Salt
1.5 cups Plain or Vanilla Greek Yogurt
6 tbsp Organic EV Coconut Oil
2 Eggs
2 tsp Vanilla Extract
Optional - 1 cp. Crushed Walnuts or Pecans

Heat oven to 400*F. Places peaches in a small roasting dish with 2 tsp. of cinnamon and 2 tbsp. of EV coconut oil. Roast for 20 minutes.
In separate bowls, mix all wet and dry ingredients. Slowing mix wet and dry ingredients together. Fold in peaches and walnuts. Batter will be very thick. Divide in lined muffin tin.
Bake 15 minutes.



Cathy's Chewy Granola Bars



1/2 cup Quinoa
1/2 cup Dark Corn Syrup or Agave Nectar
1/2 cup Tahini
1/3 cup liquid Honey
1/4 cup Vegetable Oil (I used light olive oil) or EV Coconut Oil
2 cups dried Cherries
1 1/2 cups large flake Rolled Oats or Gluten Free Oats
1 cup Quinoa Flakes
1 cup toasted Coconut Flakes
2/3 cup roasted hulled Pumpkin Seeds
1/2 cup Chocolate Chips or Carob Chips

In skillet, toast quinoa over medium heat, shaking pan often until brown and beginning to pop, about 8 minutes.
Meanwhile, in saucepan, combine corn syrup, tahini, honey and oil; heat over medium heat until melted and smooth, about 6 minutes.
In large bowl, combine cherries, oats, quinoa flakes, seeds and toasted quinoa; stir in syrup mixture to coat evenly. Scrape into parchment paper lined 13x9 inch pan. Press firmly into pan using bottom of greased measuring cup.
Bake in 325 oven until golden brown, about 20 minutes. Sprinkle with chocolate chips and let cool completely. Refrigerate to set chocolate chips.
Store in airtight container for up to 1 week.

Enjoy!!



Southwestern Chopped Salad with Cilantro Dressing



Large head of romaine
15 oz. can black beans, rinsed and drained
1 large orange bell pepper
1 pint cherry tomatoes
2 cups corn (I used frozen, thawed)
5 green onions
1 avocado chopped
Creamy Cilantro-Lime Dressing* or other dressing of choice

1. Finely chop romaine, bell pepper, tomatoes, and green onions.
2. Place all ingredients in a large bowl and mix to combine.
3. Toss with desired dressing.



Creamy Cilantro-Lime Dressing



1 cup loosely packed cilantro, stems removed and roughly chopped
1/2 cup plain Greek yogurt
2 Tbsp. fresh lime juice (about 1/2 lime)
1-2 garlic cloves
1/4 cup olive oil
1 1/2 tsp. white vinegar
1/8 tsp. salt

1. Puree all ingredients in a blender or food processor until smooth.
2. Taste and adjust seasonings if necessary.




Chipotle Lime Salmon



1 lb salmon fillets, skinless
1-2 Tbs EV olive oil or coconut oil
2-3 limes (1 per salmon fillet), cut in half
1/4 tsp sea salt (optional)
1/2 tsp ground chipotle

1. Preheat oven to 350℉.
2. Rinse salmon, pat dry, and place on a metal baking sheet.
3. Rub each fillet with olive oil or fat of choice, and squeeze the juice from one-half lime onto each fillet.
4. Sprinkle fillets with sea salt (if desired) and chipotle, then place a half lime on top of each fillet.
5. Cook salmon for 12-15 minutes, or until it flakes easily with a fork.



Jordan's Super Simple Satisfying Sweet Potato Soup



6 cp. peeled, chopped Sweet Potatoes
1 lg. Chopped Onion
1 bunch Celery
1 bunch Carrots
4 L Organic Vegetable or Chicken Stock
Salt & Pepper to taste

Add everything and bring to a boil in a large pot. Let simmer for 45 mins then purée. Delicious, nutritious and perfect for your busy lifestyle!



Paleo Banana Carrot Muffins



2 cups almond flour
2 tsp baking soda
1 tsp sea salt
1 Tbs cinnamon
1 cup dates, pitted or prunes, pitted
3 ripe bananas
3 eggs
1 tsp apple cider vinegar
1/4 cup coconut oil, melted
1 ½ cups carrots, shredded
¾ cup walnuts (or nuts of choice), finely chopped
muffin paper liners

Preheat oven to 350°F.
In a large bowl, combine flour, baking soda, salt and cinnamon.
In a food processor, combine dates, bananas, eggs, vinegar and oil.
Add mixture from food processor to dry mixture in the large bowl and combine thoroughly.
Fold in carrots and nuts.
Spoon mixture into paper lined muffin tins.
Bake at 350° for 25 minutes.



Jordan's Easy Stuffed Peppers



2 cp. Organic Rinsed Quinoa
2 lbs. Ground Extra Lean Turkey or Chicken
5 Lge. Bell Peppers
2 cp. Cooked Rinsed Chickpeas
1 Chopped Onion
2 cloves Garlic Minced
2 L. Organic No Salt Added Chicken or Vegetable Stock
2 tbs. EV Olive Oil or Grapeseed Oil
Salt to taste
Pepper to taste

Bring the Quinoa to a boil in the Stock and let simmer until absorbed/fluffy.
Sautee the Onion, Garlic in oil. Add the meat and 1 chopped Bell Pepper.
Spice to taste then add the Chickpeas. Let sautee for 10 -15 minutes.
Core the remaining 4 Bell Peppers and stuff with filling mixture.
Cook in a deep dish at 425 degrees for 45 minutes. Enjoy!



Pumpkins Muffins



1 Gluten Free or Regular Spice Cake Mix
15 oz. Canned Pumpkin

Mix both ingredients. Nuts, seeds or additional cinnamon to taste can be added, but not necessary.
Bake for 22 minutes at 350 degrees - makes 12 - 16 muffins.



Avocado Kale Salad



1 bunch of fresh kale, washed and ripped into small pieces
1 1/2 avocados, pitted
1/2 yellow onion
1/2 lime
salt
garlic salt
1 tomato, cut into small pieces
1/2 cup shredded carrots

Place avocado, onion, lime and salts in food processor. Process until smooth, creamy dressing forms.
In a large bowl, place kale, tomatoes and carrots.
Pour avocado dressing over salad, mix with spoon until everything is coated!




Roasted Red Pepper Hummus Recipe



1 16-oz. (or 14-15-ounce) can chilled chickpeas or garbanzo beans, drained
Juice of one fresh lemon
2 tablespoons sesame tahini, sunflower seed or nut butter
4 cloves fresh garlic, peeled
1/3 cup roasted red peppers (if using jarred, drain the peppers)
3 tablespoons tasty extra virgin olive oil
2 tablespoons fresh parsley or basil, roughly chopped
Pinch of sea salt, to taste

Combine all of the ingredients in a food processor until creamy smooth.

Taste test and adjust the olive oil and seasoning to your liking. Cover and chill until serving.




Pumpkin Paleo Pancakes



2.5 cups Almond Meal
2 eggs
1 cup coconut or almond milk
1/2 cups pumpkin puree
1-2 teaspoons vanilla
1-2 teaspoons cinnamon

Best to use Coconut oil and make pancakes sliver dollar size.
Garnish with fresh berries, maple syrup and coconut milk.
Bon Appetit!




Frozen Key Lime Pie


Source: http://goodfood-lin.blogspot.ca/2010/04/frozen-key-lime-pie.html?spref=fb
Great recipe sent to us from our friend, Dr. B.J. Hardick!

The filling
3/4 cup of freshly squeezed lime juice
the zest of at least one of those limes
5 avocados
1/4 to 1/3 cup full-fat unsweetened coconut milk (1/3 cup if your avocados are larger)
1 tablespoon almond butter
1 teaspoon liquid stevia
1 tablespoon pure vanilla extract
pinch of salt

The Crust
1 cup almond meal
1/2 cup unsweetened shredded coconut
3 tablespoons melted organic butter
Stevia to taste (I used 1/2 teaspoon of Sweet Leaf powdered stevia. Start with less, and taste!)

Preparation:
To make the crust, combine almond meal, coconut, stevia and melted butter and press it into a glass pie pan. Bake at 350 degrees for 8 minutes. Watch it. You don't want the almonds to get brown.

To make the filling, combine all the filling ingredients in a food processor, scraping down the bowl as necessary, until you have a smooth, lump-free consistency. Pour the filling over the crust.



Black Bean Truffles


Makes 16-18 truffles
1 cup cooked black beans, if using canned rinse and drain
2 tablespoons coconut oil
3 tablespoons cocoa powder
pinch of sea salt
2-3 tablespoons maple syrup, depending on sweetness preference
1 teaspoon pure vanilla extract
1 cup chopped dark or semi-sweet chocolate

Place the beans, coconut oil, cocoa powder, salt, maple syrup, and vanilla in the bowl of a food processor. Blend everything until well combined, scraping down the sides if you need to. It should start coming together into a smooth ball. Place in the fridge for 15-20mins before  pinching and rolling into tablespoon sized balls and place on a baking sheet lined with parchment. Place in the fridge to chill for about an hour or in the freezer for about 30 minutes.

Meanwhile melt the chocolate in a double boiler. When the balls have chilled pull out just a handful (you want them to stay cold, so do them in batches), carefully insert a toothpick into the center and dip in the melted chocolate to coat. I found the best method for removing them from the toothpick was with a fork. Carefully slide the fork tines under the side where the toothpick is inserted and slowly twist while pulling upward and place on a sheet of parchment.

Store truffles in the fridge until they are ready to be served.



Easy Granola Bars



3 cups quick-cooking oats
1 (14 ounce) can sweetened condensed milk
2 tablespoons butter, melted
1 cup flaked coconut
1 1/2 cups of whatever dried fruit, seeds or nuts you'd like. (cranberries, pumpkin seeds, almond slivers, blueberries, raisins, apriots etc.)
1/2 cup semisweet chocolate chips or carob chips


Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13 inch pan.

In a large bowl, mix together the oats, sweetened condensed milk, butter, coconut, chocolate chips and dried fruits, seeds and nuts until well blended. Press flat into the prepared pan.

Bake for 20 to 25 minutes in the preheated oven, depending on how crunchy you want them. Lightly browned just around the edges will give you moist, chewy bars. Let cool for 5 minutes, cut into squares then let cool completely before serving.



Toasted Ravioli



3/4 to 1 pound small fresh ravioli (meat and/or cheese)
3 large eggs, beaten
11/2 cups milk
2 cups breadcrumbs or panko
3 tbsp finely chopped fresh parsley
1 tsp finely chopped fresh rosemary
Kosher salt and freshly ground pepper
Grapeseed Oil oil, for frying
1/2 cup grated parmesan cheese
Marinara sauce, for dipping

Spread the ravioli on a baking sheet and freeze until hard, 20-30 minutes.
Whisk the eggs and milk in a shallow dish or pie plate. Mix the breadcrumbs, parsley, rosemary and 1/2 tsp each salt and pepper in another shallow dish.
Dip the ravioli in the egg mixture, letting the excess drip off, then coat with the breadcrumb mixture. Return to the bakinig sheet and freeze until hard, about 15 minutes.
Heat about 1 inch vegetable oil in a deep skillet until a deep-fry temperature registers 350. Fry the ravioli in 2 to 3 batches, turning as needed, until golden brown, 4 to 6 minutes per batch. Transfer to a paper towel-lined baking sheet to drain and immediately sprinkle with the parmesan. Serve with the marinara sauce.




Moroccan Chickpea Stew:


Source: http://www.lesliebeck.com/book_detail.php?id=2&area=3

1 tbsp canola oil
1 small onion, chopped
2 cloves garlic, minced
2 cups cubed sweet potatoes
1 cup  sliced carrots
1/2 cup celery, chopped
1 can (19 oz/540 ml) chickpeas, drained and rinsed
1 can (28 oz/796 ml) diced tomatoes
1/4 cup dried apricots
1/4 cup raisins
1 tsp cinnamon
1/2 tsp each ground ginger, turmeric and nutmeg
1 bay leaf

In a large skillet, heat oil over medium heat. Add onion and garlic; sauté until lightly brown. Add sweet potatoes, carrots, celery, chickpeas, tomatoes, apricots, raisins, cinnamon, ginger, turmeric, nutmeg, and bay leaf. Cover and simmer for 45 minutes. Serve warm. Makes 8 cups, Per serving: 353 cal, 10 g pro, 5 g total fat (1 g sat. fat), 73 g carb, 12 g fiber, 0 mg cholesterol, 754 mg sodium




Jordan's Harvest Chicken & Quinoa Soup



Hearty, healthy & high in protein and fibre! The perfect soup for fall festivities!

4 or 5 - 6 oz. Boneless, Skinless, Grain Fed Chicken Breast
1.5 cp. Washed Organic Quinoa (I recommend Costco)
1 L Organic Chicken Broth
2 cp. Chopped Baby Spinach 
1 cp. Chopped Carrots w/ skin (for extra fibre)
2 cp. Cooked Navy Beans
1 whole Chopped Onion
1/4 cp. Chopped Parsley 
Salt & Pepper (to taste)
2 crushed Garlic Cloves

Bake chicken breasts with desired seasonings prior to adding to the warmed large pot. Add onions, garlic, chopped chicken breasts and let sautee for 3-4 minutes. Add navy beans and chopped baby spinach. Slowly add chicken stock while stirring. Add carrots, parsley and remainder of seasonings. Bring pot to a boil then reduce to medium heat. Let cook for up 30 minutes, then reduce heat to low and allow to simmer.




D.J.'s California Avocado Dip



3 chopped Avocados
3 finely chopped Green Onions
3 cp. cooked White Navy Beans
3 tsp. Extra Virgin Olive Oil
1 clove Garic
1/4 cp. chopped Cilantro
1 cp. cooked Sweet Corn
Salt & Pepper to taste.

Mix & serve with your favourite grilled meat, as a dip or a yummy fresh side!




Avocado Pesto


Author: Kim Stakal

1 large ripe avocado, peeled, pitted, chopped
½ cup fresh basil leaves
¼ cup grated Parmesan cheese
3 tablespoons fresh lemon juice
2 cloves garlic, crushed
1 teaspoon salt
½ teaspoon black pepper
4 to 6 tablespoons water, as needed

Combine all ingredients, except water, in a food processor; puree until smooth. 
With machine running, slowly add water to mixture until desired consistency is reached.
Serve immediately or well chilled.




Lemon & Mustard Salad Dressing



1 ½ tablespoon of Fresh lemon juice.
1 Clove garlic, crushed.
1 teaspoon of French mustard.
3 tablespoons of Grapeseed oil.
Freshly ground pepper to taste.

Mix the crushed garlic and mustard in a small dish then gradually add the lemon juice to form a paste.
Add the oil and whisk with a fork briskly to combine.




Nonna's 10 minute Tomato Sauce



3 ripe Roma Tomatoes
2 tsp. Sea Salt
2 Fresh Garlic cloves
3 tsp. Oil - Grapeseed, Coconut, or Extra Virgin Olive Oil
Fresh ground Black Pepper (to taste)
Basil leaves (optional) 

In a hot pan, add chopped garlic and oil.
Lightly brown the garlic then add the chopped tomatoes. 
You can remove the seeds if you would prefer a sweeter sauce. Add 1 cup of water and gently stir. 
Sprinkle in salt
Add another 1/2 cup of water if you prefer a lighter sauce.
Finish with black pepper and chopped fresh basil. 
Let simmer until ready to serve. 




Lynne's Kick Start Quinoa Granola



1 3/4 cup large flake rolled oats
3/4 cup steel cup oats
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/4 cup sesame seeds
1/2 cup quinoa (uncooked)
1/4 cup unsweetened coconut
1/2 cup walnuts or slivered almonds
3 Tbsp flaxseed
1/2 cup maple syrup
1/4 cup agave nectar
1/4 cup apple juice
1 tsp vanilla
2 tsp ground cinnamon
1/2 cup dried cranberries
1/4 cup dried apricots

Measure the oats, seeds, quinoa, coconut, walnuts, flax in a bowl. Mix well.
Combine the syrup, agave nectar, apple juice and vanilla into a separate bowl.
Add the syrup mixture to the oat mixture and stir until evenly mixed. Sprinkle cinnamon evenly on top and blend well.
Spread the granola evenly on a baking sheet and bake at 225 degrees for one hour.
Once cool, toss the cranberries and apricots.
Serve with greek yogurt and sliced bananas or berries




Bettencourt's No Bake Protein Bars



Kid Friendly!

2 cups quick cooking oats
1/2 cup natural peanut butter or raw almond butter
4 scoops of protein powder (vanilla or cookies n'cream) - whey isolate is preferred
3 tbsp ground flaxseed
1 tsp of pure vanilla extract
1/2 cup water
* could add dried cranberries, crushed nuts or additional seeds to taste

Knead all ingredients together in a large bowl.
Line square 8x8 pan with wax paper.
Spread dough into pan w/spatula.
Option: spread a thin layer of peanut/ almond butter on top.
Freeze for 30 minutes and cut into cubes or bars.
Keep refrigerated for best taste.




Quinoa with Spinach, Onion, Goat Cheese and Cranberries



2 cups cooked Quinoa (follow directions on box)
1-2 tbsp Olive Oil
2 cups fresh baby spinach leaves
½ Vidalia (or other sweet) onion – diced
2-3 tbsp. plain goat cheese – crumbled
½ cup dried cranberries

First, prepare the Quinoa according to package directions. If you are buying bulk Quinoa, place 1 cup rinsed Quinoa and 2 cups water in a saucepan and bring to a boil. Reduce to simmer and cook for 10-15 or until all water is absorbed. Set aside when cooked. (Note: when Quinoa is cooked it will appear soft and translucent, and the germ ring will be visible along the outside of the grain). In a large skillet, sauté the ½ onion in 1-2 tbsp of olive oil. Cook for 4-5 minutes over medium heat until onion has softened. Then, add the spinach leaves. Continue to cook another 1-2 minutes until spinach has wilted a bit. Next, add the cooked quinoa to the onion and spinach mixture and mix well. Continue to cook in the skillet over low heat for about 1-3 minutes. Take the skillet off of the heat and mix in the cranberries. Right before serving, sprinkle the goat cheese over the top. Salt and Pepper to taste if you wish – enjoy!!

A few interesting factoids on Quinoa:
Did you know it contains more protein than most other grains?
Did you know it is gluten free?
Did you know it is rich in folate and magnesium?
Did you know it is high in fiber, a good source of iron and has all essential amino acids?
You may also have heard that you need to rinse Quinoa well before cooking to remove the saponins in the grain. 
What are saponins you ask? 
They are a class of chemical compounds, one of many secondary metabolites found in natural sources. 
When saponin is shaken with water it has a foaming or “soapy” action and a bitter taste. 
If you are not keen on rinsing your Quinoa there are several Organic brands that have been pre-rinsed with all saponins removed – try Bob’s Red Mill brand!




Pina Colada Quinoa



This delicious recipe was recommended by Launch Lover, Jillian! It is so simple, but one of my favourite ways to enjoy the high fibre, protein goodness of Quinoa.

1 cp. Quinoa 
1 can Organic Coconut Milk
1 tsp. Pure Vanilla Extract
2 cp. Fresh Pureed Pineapple or 1 can Crushed Pineapple in Water
Bring Coconut Milk and Vanilla Extract to a boil, then add Quinoa. Cook for 10 minutes.
Lower to medium heat and add Pineapple. Cook for an additional 5 - 7 minutes. Let cool.
Eat on its own or with Greek Yogurt.




Jordan's Breakfast Baked Fruit



perfect alternative to bland oatmeal or sugary smoothies! High in protein, fiber & taste!!

3 cp. diced Fruit with skins (I love apricots, apples, or berries)
1 cp. Coconut Milk
1 cp. Hulled Hemp Seed Protein
1/2 cp. crushed Raw Almonds
1/2 cp. crushed Walnuts
3 tsp. Cinnamon
1/4 cp. Blue Agave Nectar or Coconut Sap

Bake at 350 degrees for 20-25 minutes
Serve with 1/2 cp. Greek Yogurt - makes 4 servings




Rachel's Homemade Guacomole Dip & Pita Chips



3 avocados 
1/2- 1 cup of salsa (low sugar content) - to taste really
1 tbsp of lemon juice
1 tsp of garlic powered
Pinch of pepper
Pinch of oregano
Mix all together

Pita chips
1 tbsp of olive oil
2 cloves of garlic
Brush on pita
Sprinkle sea salt on top
Bake for 8 mins on 400 degrees C
Cut to pieces and eat




Jordan's Favourite Pumpkin Shake



1.5 cp. Water
3 Ice Cubes
3 tbsp. Canned Raw Pumpkin
1 tsp. Cinnamon
2 tsp. Hemp Protein 
2 tsp. Coconut Sap 
1 scoop Protein - aspartame free, slow release - is preferred - try Matrix, Vega or Tru Protein 




Lynne's Pumpkin Brownies



1 cup almond butter
¾ cup mashed pumpkin or other squash, canned or steamed
1 egg
1/3 cup honey
1 tsp baking soda
1/2 cup chocolate chips

Combine all ingredients in a bowl. Mix well. Pour into a greased 8 x 8 in pan. Bake at 350 degrees for 25 minutes or until a toothpick inserted comes out clean. Serves 8. 




Summer Mexican Chili



Ideal for a Slow Cooker

3 Legumes of Choice – 2 cups of Each (ie. Chickpeas, Black Beans, Kidney Beans
3 cobs of cooked Corn (stripped) or 1 can of Corn Niblets (no sodium added)
1 Quart of Organic Vegetable Stock (low sodium)
1 Jar of Organic Salsa (large)
1 White Onion (chopped fine)
1 Bell Pepper (chopped)
1 Jalapeno (optional)
1 tsp. Cayenne Powder

Combine ingredients. Can be eaten warm or chilled!
High in fibre & a great source of protein 




Berry-Stuffed French Toast


Source:The GI Diet - Rick Gallop (2009) 

This is a perfect dish for brunch entertaining. Keep the finished toasts warm, piled up on a baking sheet in a 150F oven until ready to serve. 

Berry Filling:
4 cups mixed field berries (fresh or frozen)
3 tbsp sugar substitute 
1 tsp grated lemon zest 
1 tbsp cornstarch 

In saucepan over medium heat, combine berries, sugar substitute, and lemon zest; cook for about 5 minutes or until sugar substitute is dissolved and berries have released some of their juice. In small bowl, blend cornstarch with 1 tbsp of juice from berries; stir into berry mixture. Increase heat to high and cook, stirring constantly, for about 5 minutes or until thickened. Remove from heat and set aside. 



French Toast:
1-1/4 cups liquid egg
2 cups skim milk 
1 tbsp sugar substitute 
2 tsp vanilla
1 tsp cinnamon 
2 tbsp (approx) canola oil
12 slices whole-grain bread

In large bowl, whisk together egg, milk, sugar substitute, vanilla and cinnamon. 

Brush 1 tsp oil onto non-stick griddle or large non-stick skillet over medium-high heat. Dip bread 1 slice at a time, into egg mixture, pressing down and letting soak for 10 seconds; turn and press again for 10 seconds. Lift out, letting excess mixture drip back into bowl. Fry soaked bread slices, 2 at a time (4 at a time if using griddle), for 3 minutes; turn 1 piece over and evenly spread golden brown side with 2 heaping tbsp of the berry filling. Flip second slice, cooked side down, onto filling to form sandwich; press firmly with back of spatula. Continue frying for 3 minutes; turn sandwich over and fry for 3 minutes longer or until golden brown on both sides. Repeat with remaining bread slices, brushing griddle with more oil as needed. 
Put any leftover berry filling in bowl and serve alongside toasts. 
Makes 6 servings.



Tabbouleh Salad


Source - G.I. Diet - Gallop

This is a salad you see a lot in the grocery store deli. It is very simple to make and very tasty to eat. The main ingredient is parsley so be sure to use Italian parsley for best flavour. Enjoy half a whole wheat pita along side your exotic yet simple lunch.

1 1/2 cups water
3/4 cup bulgur
1/2 tsp grated lemon rind
2 tbsp lemon juice
2 tbsp extra-virgin olive oil
1 small clove garlic, minced
1/2 tsp each salt and pepper
1/4 tsp ground cumin
1 can (19 oz) chickpeas, drained and rinsed
3 plum tomatoes, diced
Quarter cucumber, diced
1 cup finely chopped fresh Italian parsley
1/2 cup finely chopped fresh mint
1 tbsp chopped fresh chives

In saucepan bring water to boil; add bulgur. Cover and reduce heat to low and cook for about 10 minutes or until water is absorbed. Using fork, scrape into large bowl; let cool.In small bowl whisk together lemon rind and juices, oil, garlic, salt, pepper, cumin and cayenne; pour over bulgur. Stir in chickpeas, tomatoes, cucumber, parsley, mint and chives until well combined. Makes 4 servings.