Pomegranates, blueberries, apples, chia, hemp hearts and lecithin are all beneficial for bowel cleansing. Chia seeds are a rich source of soluble fibre, which helps the body sweep away waste, toxins, and minimizes your risk of developing constipation. This recipe is also gluten-, soy-, dairy-, egg-, and nut-free
Makes: 4–6 servings. Keeps for up to 4 days in the fridge.
- 2 cups wild blueberries, fresh or frozen
- 1 cup filtered water, just off the boil if using frozen berries
- 1 cup organic pomegranate or berry juice
- 1 cup applesauce
- 1/2 cup chia seeds
- 2 Tbsp Hemp Hearts
- optional boosters
- 2 tsp sunflower lecithin powder
- 1 tsp pure vanilla extract
- 1/2 tsp ground ginger
- 1/2 tsp ground cinnamon
- 5 drops liquid stevia (if you like it sweeter)
- 1 tbsp NutraVeg Omega 3 Oil
- 1 cup fresh pomegranate seeds (about 1/2 pomegranate), or other fresh fruit if pomegranate is unavailable
- 2 Tbsp raw pumpkin seeds
- Place the blueberries in a large bowl. If using frozen blueberries, pour boiling water over them, mixing gently to thaw; otherwise, add cold or room-temperature water.
- Add the juice, applesauce, chia seeds and Hemp Hearts to the berries, and stir well.
- Mix in any of the boosters if desired, and place in the refrigerator to set overnight.
- In the morning, let it return to room temperature on the counter and serve topped with fresh fruit and pumpkin seeds.
Tags: dessert, gluten free, healthy
- 2 cups cooked quinoa
- 1/2 cup unsweetened toasted shredded coconut
- 1/2 cup plus 2 tbsp natural almond butter
- 2/3 cup flax seeds ground
- 2 tbsp honey
- 1/3 cup dried freeze dried mango minced
- Pinch of salt
- Additional toasted unsweetened shredded coconut for sprinkling (if desired)
- Mix together the quinoa, coconut, almond butter, flax, honey, mango and a pinch of salt. Roll into 32 balls.
Tags: Breakfast, healthy, recipe, snack
Holistic nutritionist Jesse Lane Lee shares her favourite healthy treats with a holiday twist of peppermint!
Candy Cane Black Bean Brownies (gluten free, nut free)
Prep time: 15 minutes | Cook time: 35-40 minutes | Serving size: 12 brownies
- ½ cup oat flour
- 19 oz black beans, drained and rinsed or 2 cups cooked black beans
- 3 eggs
- 3 Tbsp coconut oil, melted
- ½ cup cacao powder
- ¾ cup honey
- 1 tsp baking powder
- 1 tsp vanilla extract
- 1 tsp peppermint extract
- ½ cup bittersweet chocolate chips
- ½ cup crushed organic candy canes
1. Preheat oven to 350F and line an 8×8 baking pan with parchment paper.
2. Place the oat flour, beans, eggs, coconut oil, cacao, honey, baking powder and vanilla and blend until smooth.
3. Transfer into the pan and even out the top with a wet spatula. Top with chocolate chips and crushed candy canes.
4. Bake the brownies for 40-35 minutes or until a toothpick inserted into the centre comes out clean.
Candy Cane Bark (Vegan, Gluten Free)
Prep time: 10 minutes | Inactive prep time: 2 hours | Serving size: 1 giant bar
- 3/4 cup candy cane bits
- 7 candy canes
- 1 cup carob powder
- 1/8 tsp green powder stevia
- ½ tsp peppermint extract
- 1/2 cup coconut oil, melted
1. Whisk together carob, stevia, coconut oil, and peppermint extract; this mixture should be very drippy.
2. Pour the mixture into a lined bread pan, top with candy cane bits and place in the freezer to set for 2 hours.
Candy Cane Spelt Cookies
- 1/3 cup coconut sugar
- 1/3 cup powdered coconut sugar
- 1/2 cup butter, softened
- 1/4 cup coconut oil
- 1/2 Tbsp almond milk
- 1 egg
- 2 1/4 cup spelt flour
- 1/4 tsp baking soda
- 1/4 tsp cream of tartar
- 1/8 tsp salt
- 1/2 cup crushed candy canes
1. Combine granulated sugar, powdered sugar, butter, coconut oil, almond milk, egg in a bowl mix until smooth.
2. Slowly add the flour, baking soda, cream of tartar and salt and stir until mixed. Add the crushed candy cane and stir until incorporated.
3. Shape the dough into a 2 inch diameter log and wrap in waxed paper. Chill in the fridge for 2 hours.
4. Pre-heat the oven to 350F.
5. Slice the log into 1cm thick pieces and place on a cookie sheet lined with parchment paper.
6. Bake for 13-15 minutes until the cookie edges are golden.
Candy Cane Hot Chocolate
- 1.5 cups almond milk
- 2 Tbsp raw cacao
- ½ Tbsp maple syrup
- 1/8 tsp vanilla
- ½ Tbsp coconut oil
- 1/8 tsp peppermint extract
1. Whisk all ingredients together in a small pot and heat until warm. Garnish with a candy cane.
Candy Cane Blondies (nut free)
Prep time: 15 minutes | Cook time: 30 minutes | Serving size: 9 generous squares or 16 more reasonably sized squares.
- 1/2 cup organic butter
- 1 cup coconut sugar
- 2 Tbsp almond milk
- 2 organic eggs
- 2 tsp peppermint extract
- 1.5 cups spelt flour
- 1/4 tsp baking powder
- 1/4 tsp salt
- 3/4 cup crushed candy cane
- 1/2 cup chocolate chips
1. Pre-heat oven to 350F. Grease a square 8×8 cake pan with butter and lightly coat with flour or line with parchment paper and set aside.
Tags: brownies, healthy, peppermint
2. Melt the butter in a small saucepan stirring constantly until the butter starts to brown.
3. Pour the butter into a large heatproof bowl and add the coconut sugar and vanilla, blend well.
4. Add the almond milk, eggs and peppermint extract and mix till combined.
5. In a small bowl mix the flour, baking powder and salt, then add to the wet mixture. Stir just enough to incorporate.
6. Fold in the 1/2 cup of crushed candy cane and the chocolate chips.
7. Pour the batter into the prepared pan and top with the remaining candy cane.
8. Bake for 30 minutes or until a tooth pick inserted in the centre comes out clean.
Prep Time: 10 minutes
Cook Time: 10 minutes
- 1/4 cup orange juice
- 1 Tbsp rice wine vinegar
- 4 tsp hoisin sauce
- 2 tsp sesame oil
- 2 tsp minced peeled fresh ginger
- 1 tsp liquid honey
- 1 1/2 tsp hot sauce
- 1/4 cup chopped fresh cilantro leaves
- 4 cups pre-packaged coleslaw
- 4 salmon fillets (skinless; 6 oz)
- 2 Tbsp hoisin sauce
- 2 tsp toasted sesame seeds
1. Preheat the oven to 425°F.
2. Make the coleslaw: In a large bowl, whisk together the orange juice, vinegar, hoisin, sesame oil, ginger, honey, Sriracha and cilantro. Add the coleslaw and toss until well coated. Set aside.
3. Make the salmon: Place the salmon on a baking dish lightly sprayed with vegetable oil. Brush the hoisin sauce over top. Bake in the preheated oven for 10 minutes per inch of thickness, until the salmon flakes easily with fork.
4. To serve, divide the prepared slaw among serving plates. Arrange a piece of salmon on top of each serving and sprinkle with sesame seeds.
Nutritional Information (per Serving)
Tags: coleslaw, healthy, salmon
- Calories 363
- Carbohydrates 13.9 g
- Fibre 2.4 g
- Protein 40.2 g
- Fat 15.8 g
- Saturated Fat 2.4 g
- Cholesterol 108 mg
- Sodium 351 mg
Salmon fillet with garlic eggplant, citrus salad and pistachio nuts
- 4 x 7 oz salmon filets
- 2 tbsp butter
- 2 cups eggplant, peeled and diced
- 3 cloves garlic, chopped
- 2 tbsp lemon juice
- 3 oranges, segments only
- 1 lemon, segments only
- 1 lime, segments only
- 1 fennel bulb, julienne (reserve the fronds)
- ½ cup toasted pistachio nuts, lightly crushed
- Olive oil
- Salt & pepper
Sauté the eggplant at medium low heat with the garlic until soft.
Add the lemon juice and season to taste with salt and pepper, cook until eggplant are mushy.
Place the fennel, fennel fronds and all the citrus segments into a bowl and dress with salt and olive oil. Mix well and set aside while cooking the salmon.
Season the salmon with salt and pepper and place in a preheated skillet with some butter. Sauté for a few minutes on each side until done to your liking.
Place the eggplant on a plate, top with the salmon filet and place some salad on top of the salmon. Drizzle the juice from the salad over the fish and drizzle some more olive oil. Add a sprinkle of finishing salt and the pistachio nuts.
Tags: cityline, eggplant, food, healthy, pistachio, recipe, salmon
Prep time: 10 minutes
Total time: 20 minutes
- 1/2 bunch kale, ribs removed (about 9 cups)
- 375-g pkg tagliatelle
- 1 1/2 cups grated parmesan, divided
- 1 cup walnut halves, toasted, plus more for garnish
- 1 cup frozen shelled edamame, thawed
- 1 garlic clove
- 1 tsp salt
- 3/4 cup olive oil
- Boil a large pot of water. Chop kale into smaller pieces then add to boiling water. Cook for 30 seconds. Scoop out with a slotted spoon and transfer to a strainer; rinse well under cold water. Drain well.
- Add tagliatelle to boiling water and cook, following package directions but omitting salt, until tender, 10 to 12 minutes.
- Whirl kale with 1 cup parmesan, walnuts, edamame, garlic and salt in a food processor until finely chopped. Season with fresh pepper. With motor still running, slowly add oil, stopping and scraping down sides of bowl with a spatula when necessary.
- Drain pasta, reserving 1/3 cup cooking water. Return pasta to pot. Scrape pesto into pasta and stir until coated. If pasta is dry, add pasta water, 1 tbsp at a time, until creamy. Sprinkle with remaining 1/2 cup parmesan and additional walnuts.
Per serving 881 calories, 29 g protein, 66 g carbs, 57 g fat, 6 g fibre, 937 mg sodium. Excellent source of zinc.
Tags: dinner, easy, fast, healthy, kale, pasta, pesto, recipe, walnuts
Lettuce Wraps of Prosperity
Prep time: 20 minutes
Total cooking time: 10 minutes
- 1 lettuce, rinse and drip dry, cut 1 inch off head and into 2-halves vertically for easy peeling
- 1 Tbsp of cooking oil
- 6 pc. of button or brown mushroom, small-diced
- 1 small can of water-chestnut, drained and diced
- A pinch of sea salt
- 2 cups of barbecued duck or barbecued pork, diced
- 2 cups of cooked shrimp, diced
- ½ cup crushed T&T unsalted cashew nuts (or peanuts)
- ½ cup of Hoisin sauce
- 2 Tbsp T&T or PC Teriyaki sauce
- 1 Tbsp of Water
- 1 tsp of brown sugar
- Peel off outside lettuce leaves and stack them on a plate. Reserve small leaves for future use.
- Heat oil in pan on high. Add mushrooms and water-chestnuts. Stir and cook for 90 seconds, stir in salt and place in a bowl.
- Return wok to stove, add duck, stir and reheat on medium high for 20 – 30 seconds, place in a bowl.
- Reheat shrimp in wok for 20 – 30 seconds, place in a bowl.
- Place crushed nuts in a bowl.
- Mix Hoisin, Teriyaki sauce, water and sugar in a small saucepan. Bring to a gentle boil and empty into a sauce bowl.
- Place lettuce and all the bowls of ready-to-eat ingredients on the table for individuals to fill their own lettuce wraps. Enjoy with sauce.
Braised E-Fu Noodles
Prep time: 20 minutes
Total cooking time: 20 minutes
- 1 tsp granulated sugar
- 1 cup PC Blue Menu Chicken Broth
- 1 tbsp Chinese Shaoh-Tsing rice wine
- 1 tbsp oyster sauce
- 2 tsp T&T Dark Soy Sauce
- 2 tsp light soy sauce (not sodium reduced)
- 1 pkg dry E-Fu Noodles
- 3 tbsp safflower oil
- 2 tsp each minced garlic and ginger root
- 1 cup thinly sliced, rehydrated dried shiitake mushroom caps
- 1-¼ cups carrots, julienned
- 1-¼ cups snow peas, julienned
- 1 cup Chinese chives cut in 2-inch (5 cm) lengths
- Stir together sugar, broth, wine, oyster sauce, dark soy sauce and light soy sauce in bowl; set aside.
- Submerge noodles in large pot of boiling unsalted water; let cook for 1 minute, separating noodles as they soften. Do not overcook. Drain, rinse under cold running water and drain again. Spread out in single layer on rimmed baking sheet. Set aside.
- Heat 2 tbsp (25 mL) of the oil in wok or large frying pan over high heat. Add half each of the garlic and ginger; stir-fry for 10 seconds or until fragrant. Add mushrooms; stir-fry for 4 to 5 minutes or until lightly browned. Push to one side of pan; add noodle to bare side and cook for 1 minute without stirring. Stir together using wide spatula; stir-fry for 5 minutes or until noodles are hot and lightly fried. Transfer mixture to plate.
- Heat remaining 1 tbsp (15 mL) oil in same wok over high heat; stir-fry remaining garlic and ginger, carrots, snow peas and chives for 1 to 2 minutes or until tender-crisp. Add to plate with noodles.
- Add sauce mixture to same wok; bring to a boil. Return noodles and vegetables to pan; stir-fry for 3 to 5 minutes or until sauce is absorbed by noodles.
TIP: Re-hydrate mushroom by soaking in warm water to cover for 1 hour or in cold water overnight. Squeeze out excess water before cutting.
TIP: Shake noodles in colander to remove excess water. Setting them out on a tray of baking sheet allows them to dry out slightly.
Tags: chinese, dinner, healthy, lettuce, new year, noodles, prosperity, soy
While the origin of the hamburger is attributed to Hamburg Germany, Canadians have adopted it as their own and Toronto is in the middle of a burger war. Whether it’s an opulent $100 Kobe creation or a cost-effective cut of street meat, locals are devouring beef patties between two buns in mass quantities.
Cher Corbin offers his take on an all-Canadian burger by keeping the meat lean and adding fresh toppings. He substitutes a creamy black bean hummus for cheese and with all that flavour we promise you won’t miss the bacon!
Healthy twists on the classic burger
Yield 6 servings
- 1 ½ lbs. extra lean ground beef
- 1 small shallot- minced
- 2 cloves garlic minced
- ½ tsp. chopped fresh thyme
- ½ tsp. chopped fresh rosemary
- ¼ cup BBQ sauce – recipe below
- salt and pepper to taste
- ½ head iceberg lettuce- cut into 6 small wedges
- 6 slices of Beef Steak Tomato
- 3 large whole wheat Kaiser Rolls-sliced in half
- Combine in mixer, form patties, and grill.
Black Bean Hummus topping
- 1 ½ cup drained, rinsed & cooked black beans
- 2 cloves garlic minced
- ¼ cup chopped fresh cilantro
- ½ tsp. ground cumin
- pinch cayenne pepper
- juice from 1 lime
- pinch of sea salt
Black Bean Hummus method
- Combine all of the ingredients into a small food processor and pulse lightly to incorporate all of the flavors and to form a thick hummus.
Tangy BBQ sauce ingredients
- ½ cup minced fresh onion 3 cloves garlic- minced
- ½ cup ketchup ½ cup tinned tomato sauce
- ½ cup brown sugar 2 tbsp. molasses
- ¼ cup red wine vinegar ¼ tsp. cayenne pepper
- ½ tsp. salt ½ tsp. paprika
- ½ tsp. chili powder ¼ tsp. cracked black pepper
- ½ tbsp. Tabasco pepper sauce ½ cup low sodium veg or chicken broth
BBQ sauce method
- Combine all of the ingredients for the BBQ sauce into a small saucepan and bring to a boil. Reduce the heat to a low simmer and continue to cook the sauce for 20-30 minutes, be sure to stir periodically and not over heat or burn the sauce.
Courtesy Corbin Tomaszeski, @ChefCorbin
Tags: barbecue, barbecue sauce, burger, corbin tomazeski, grill, healthy, hummus, main dishes, spring, summer
Heart healthy and totally yummy these scoops of blueberry and oat love are great served warm or cold. They are a wee bit tart and a wee bit sweet, my favourite dessert combination. You will have to serve this in small bowls or on a plate, they aren’t an eating out of hand dessert.
Oats and blueberry dessert
Tip: Make the blueberry filling at least an hour before and let it cool in the fridge.
Blueberry filling ingredients:
- 4 cups (1L) PC® Canadian Wild Blueberries
- ¼ cup + 2 tbsp (90 mL) Tropicana® Creations 100% Orange and Tangerine Juice, divided
- ¼ cup (60 mL) white granulated sugar
- 2 tbsp (30 mL) cornstarch
- 3 cups (750 mL) Quaker® Large Oat Flakes, divided
- ½ cup (125 mL) Quaker® Oat Bran
- 1 cup (250 mL) packed brown sugar
- 1 ½ tsp (7 mL) ground cinnamon
- ½ cup + 1 tbsp (135 mL) PC® Cold-Pressed Extra-Virgin Olive Oil
- 2 cups (500 mL) blueberry filling
- For the blueberry filling: In a large saucepan over high heat bring the blueberries, ¼ cup (60 mL) juice, and sugar to a boil. Reduce to medium and gently boil, stirring occasionally for 10-15 minutes, or until the berries have popped, the mixture has thickened and has reduced by half.
- In a small bowl mix together corn starch and 2 tbsp (30 mL) reserved juice. Add to the hot sauce, bring back to the boil and stir until the sauce has thickened and is shiny. You should only end up with about 2 cups (500 mL) If you have a lot more than that (and I’m really hoping you don’t), use it to top some yogurt but don’t add it to the squares they will become too soggy.
- Pour the 2 cups (500 mL) into a container, cover and cool in the fridge for at least 1 hour before continuing on with the recipe.
- One hour later – at least – Preheat the oven to 350°F (180°C). Line an 8-inch (2-L) metal pan with parchment paper.
- For the Base: In a food processor whirl 1 cup (250 mL) of the large flake oats until they resemble flour, it takes about 1-2 minutes.
- Add oat bran and pulse for 10 seconds. Add brown sugar, cinnamon and oil. Pulse until it looks like wet sand.
- Add the rest of the oat flakes and gently pulse until mixed together and you can still recognize the large oat flakes.
- Pour half of this into the bottom of the pan and firmly pat down. Pour in the entire Blueberry Filling and spread evenly, leaving a tiny edge of bottom crust showing. Spoon the rest of the oat mixture over top, and gently even out. Lightly press down.
- Bake for 40-50 minutes or until golden brown. Cool.
- To serve using a large spoon and scoop out 1/16 as a serving into a small bowl or a small plate.
Courtesy Mairlyn Smith, www.mairlynsmith.com
Tags: blueberry, dessert, healthy, mairlyn smith, oat