Curried Cauliflower Soup
Great on a cold rainy day, or after a workout, turmeric acts as a powerful natural anti-inflammatory for sore and achy muscles.
1 large potato, washed and diced
1 small cauliflower, chopped
1 onion, chopped
1 tbsp olive oil or coconut butter
3 garlic cloves, crushed
1 Tbsp fresh ginger, grated
4 tsp ground turmeric
2 tsp cumin seeds or ground cumin
2 tsp mustard seeds
3 tsp ground coriander
4 cups vegetable stock
1-1/4 cup natural yogurt or kefir (optional)
3 tsp unrefined sea salt
Black pepper to taste
Fresh parsley or cilantro to garnish
• Heat oil in large sauce pan, add potato, cauliflower and onion and 3 Tbsp water
• Heat until hot and bubbly then turn heat down and continue to cook for 10 minutes
• Add garlic, ginger, and spices. Stir well and cook for another 2 minutes, stirring occasionally
• Add stock, salt and pepper and cover and simmer for 20 minute
• Eat as is or blend lightly using a hand-held blender
• Stir in yoghourt and garnish with cilantro or parsley
Sweet Potato Burritos
A delicious vegetarian lunch or dinner, these burritos are satisfying and healthy. Sweet potatoes, Kale, onions and peppers help meet your daily vegetable, fiber and nutrient needs and supply beta carotene, magnesium and calcium.
1/2 cup canned or cooked black beans, rinsed very well
1/2 cup cooked brown rice (1:1.5 ratio)
1/2 sweet potato, cooked and mashed
1 tsp olive or coconut oil
1/2 pepper, chopped
1/2 small onion, finely chopped
3 leaves of kale, stems removed and chopped
1/2 avocado, sliced
Mixed sprouts (optional)
Tortillas (look for organic sprouted corn tortillas in health food store-delicious!!)
1/4 cup cheddar or mozzarella cheese
1 tsp sea salt
Pinch of red pepper flakes
1/2 tsp sweet paprika or chilli powder
1 tsp sea salt
• Saute onions, peppers and spices in oil on a frying pan until soft and fragrant (about 5 minutes)
• Add beans and rice to heat and stir
• Mix in sweet potato and chopped kale and sea salt (add a touch of water or vegetable stock if the mixture is too dry)
• Meanwhile melt cheese on tortillas in the oven for 3 minutes at 350˚F, once melted add bean and rice mixture, avocado, sprouts and tomatoes
You are all eating a big bowl of salad every day, right? Salad is one of the best ways to meet your daily nutritional fiber, vitamin, enzymes and mineral needs, and it is also one of the easiest ways to get creative in the kitchen.
Start with an assortment of greens (and mix it up each time)!
• Mixed Greens
• Boston Lettuce
Add your vegetables of choice or at hand (and mix it up each time)!
• Green Beans
Add some toasted raw nuts and seeds for improved flavour, texture, and nutritional value (toasted separately and watched closely as you toast)!
Add some grated vegetables for a moister salad that softens your lettuce and adds texture (and mix it up each time)!
Add cooked vegetables to make it even more of a meal (and mix it up each time)!
Add a protein
• Eggs (poached or hard-boiled)
• Leftover chicken or beef from last nights dinner
• Left over lentils or beans
• Tofu or tempeh
Add a cooked grain to make it even more of a kick $#^& meal (and mix it up each time)!
• Left over brown rice and
• Bulgur wheat
Add your homemade dressing to add high quality fats, pH balancing lemon or apple cider vinegar, and flavour enhancing spices and herbs.
Do you see?? The options are endless! (Now I’m hungry).