Tag Archives: vegetarian

Mixed Berry Energizer Smoothie

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Smoothies are amazing to start your day with, as they provide many beneficial nutrients all in one glass! Fruit is ideal early in the day since it provides vitamins, minerals and fibre, so incorporating a variety of fruit and other healthy ingredients, makes for a delicious and wholesome beverage.

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In the morning it’s great to eat food that is going to give you fuel for the rest of your day. One special ingredient I like to throw into my morning or even for afternoon smoothies, for that extra kick, is maca root powder. This special powder is a superfood that is derived from Peru and grown in very high altitudes. It’s nutritionally dense, as it is rich in B vitamins and is a vegetarian source of vitamin B-12. It’s high in various phytonutrients, minerals, enzymes and amino acids as well. One particular benefit of maca root, is that it helps to balance out and regulate our hormones by stimulating our hormonal glands such as the pituitary gland. This powerful superfood is an excellent energizer, boosts immune system, stamina and endurance, which definitely helps to fight off fatigue. Basically, there are a profusion of health benefits by consuming maca root powder regularly, so that’s why it’s so important to incorporate maca root into your daily food regimen. Maca powder tastes somewhat nutty, so it’s great in smoothies, cereals and in raw energy bars. It’s best not to cook the powder to ensure the preservation of all the amazing nutritional content!

Matcha green tea is another gem that I love to add to smoothies. Matcha is actually the leaves of green tea ground up, so you are able to ingest the entire leaf. The leaves contain an array of nutrients including an immense amount of antioxidants that is unparalleled in comparison with regular green tea. This potent green powder is an antioxidant powerhouse, which is known to be 14 times the amount of most berries, especially blueberries, and it has 10 times the antioxidants of a glass of green tea. One special property of matcha that I want to share, is that it contains a high amount of a rare amino acid, called L-Theanine. This has been used as a supplement to promote calmness and a state of well-being, while providing alertness. Matcha has a strong taste, some like myself don’t mind it, but for those of you that dislike this vegetal, green tea taste, its best disguised in smoothies.

Ingredients:

  • 1 cup mixed berries (I used frozen)
  • 3/4 cup unsweetened almond milk
  • 3 – 4 ice cubes
  • 1 teaspoon coconut oil
  • 1 teaspoon maca root powder
  • 1/4 teaspoon matcha green tea

Directions:

Add all ingredients to a high-powered blender and blend until desired consistency. I like to blend until every seed is pulverized, leaving you with a smooth and frosty smoothie.

A smoothie a day will help you maintain and achieve optimal health and longevity!

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Smashed Bean and Avocado Salad

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So this picture doesn’t give this recipe justice of how delicious it is, but this a great tuna salad substitute for vegetarians. It packs a lot of flavour and protein, perfect for a healthy and filling lunch.

Ingredients:

  • 1/2 cup red kidney beans
  • 1/2 avocado
  • 1 small carrot, shredded and finely chopped
  • 1/4 onion, finely chopped
  • 1/2 jalapeno, seeded and finely chopped
  • 1 teaspoon fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon plain yogurt (optional)
  • Goat cheese (optional)
  • Sea salt and pepper to taste.

Directions.

In a small bowl slightly mash beans and avocado. Next add the rest of the ingredients, except the goat cheese. Mix well. Spread on a slice of toast or bagel and garnish with some goat cheese. Enjoy.

This can be enjoyed alone or as a dip, and it would even make a perfect spread in a wrap.

Revitalizing and Detoxifying – Juicing with Beets

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Juicing is incredibly stimulating and detoxifying, since you are able to ingest literally a bowls worth of fruits and vegetables in just one glass. The abundance of vitamins and phytonutrients that you are able to consume through one glass of juice is so beneficial for our bodies. Whether you are in need of a good detox, or just need a good healthful boost, juicing is ideal.

20130503-221932.jpgBeets contain an incredible amount of antioxidants, which is vital for cell detoxification and to help reverse any oxidative damage. One important group of antioxidants that gives beets their deep, blood-red pigment are the betalains. These betalains are known to significantly reduce various inflammations due to external and internal stresses, and also aid in overall detoxification. The nutrients within beets are so powerful that they even exhibit certain anti-cancer properties. Consuming more raw beets is also beneficial for your liver, as beets help to detox and help rid of any fatty build-ups. This super-root clearly contains many essential elements for our health, namely which include Vitamin C, iron, folic acid, phosphorus, vitamin B6 and magnesium just to name a few. By consuming more raw beets, you will be gaining an amazing amount of different vitamins and nutrients. Not only will this boost your immune system by helping to fight off infection, but it will help produce new blood cells by stimulating re-oxygenation of our cells. This is such a crucial aspect of vitality and longevity!

It’s important to mainly consume beets in their raw and purest form, since the powerful betalains are diminished during the cooking process. Like betalain, vitamin C is also water soluble, meaning it is dissolved in water, so by cooking foods that contain water soluble vitamins, like beets, the vitamins will literally seep out of the vegetable and into the water.

Beetroot juice is so powerful that it is used to heal serious conditions like cancer and heart disease. The juice is probably the most beneficial way of ingesting beets, since it’s in its raw state and you are able to consume a few beetroots in each glass! The taste of pure beetroot juice is rather strong so to lessen the intensity it’s great to juice other fruits and vegetables along with it.

My favourite juice recipe consists of:

  • 4 small beets
  • 2 inches ginger
  • Half of a lemon, skinned
  • 1 – 2 apples (natural sweetener)
  • 5 whole kale leaves

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This juice is spicy (from the ginger) and very intense in flavour, which is why I dilute it with water. For less spiciness, I highly suggest using only 1 inch of ginger.

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Feel refreshed and revitalized after drinking this amazing detoxifying juice!

Super Salad with Creamy Tahini Inspired Dressing

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Salad Ingredients:

  • 2 cups kale, washed and chopped
  • 1 beet, peeled and julienned
  • 1 small carrot, peeled and shredded
  • Small handful of sprouts

Salad Dressing:

  • 4 tablespoons extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • 3 tablespoons sesame seeds
  • 5-6 brazil nuts
  • Freshly ground black pepper and salt to taste

Directions:

Combine all dressing ingredients in a small food processor and process until creamy. Add to salad ingredients, toss well and serve.

Light and Creamy Potato Salad

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It’s the first week of May already?! I have no idea where the time has gone, but I’m so excited for finally some nice, warm weather. It has been much anticipated, since our winter here in Ontario felt so long and dragged out. So we decided to celebrate this beautiful, sunny day with a BBQ, our first BBQ of the year. I thought what better side dish than potato salad at a BBQ? However, the traditional potato salad that is usually drowned in mayonnaise, is not exactly what I was thinking. A healthier, lighter version is ideal, but that definitely doesn’t mean a lack of taste. This potato salad is actually so delicious and fresh that it makes a great side dish at any BBQ and is much lower in fat and calories. The special ingredient… Greek yogurt! Everyone needs a bit of probiotics in their diet, so yogurt is a very beneficial part of this dressing, not to mention it’s incredibly creamy and makes a perfect base for any potato salad.

Light and Creamy Potato Salad

Ingredients:

  • 1/3 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1 sprig of celery, finely sliced
  • 1 teaspoon chives, finely chopped
  • 1 tablespoon hemp seeds
  • 1/4 teaspoon dried mint (or herb of choice)
  • Pinch of cayenne pepper
  • Freshly ground black pepper and salt to taste

Directions:

In a small bowl combine all ingredients and mix well. Add dressing to potatoes, mix well until evenly coated, and store in the fridge for 30 minutes to chill before serving.

(Makes dressing for only about 2-3 servings)

The ingredients all complement each other well, as the Dijon mustard and cayenne pepper add the right amount of heat, the celery gives the salad some bite, and the mint adds a very subtle freshness. I also love the flavour that fresh lemon juice adds to the yogurt. Enjoy.

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