Red Cabbage Slaw

This cabbage and carrots slaw brightens up any plate.

Serves: 4-6

Prep Time: 10 min

Cooking Time: 0 min

Total:  10 min, plus 2-3 hours

Ingredients

1 small red cabbage, cut into chunks
4 carrots, peeled
1 green onion, finely chopped
4 tbsp. olive oil
3-4 tbsp. apple cider vinegar or white wine vinegar
2 tbsp. lime juice
1/2 tsp. honey, agave or sugar, optional
salt and pepper

Directions

1. Shred cabbage chunks in a food processor until desired sized shred is reached.  Transfer to a large bowl.
2. Process carrots until shredded and transfer to the bowl, adding chopped green onions.
3. In a small bowl whisk olive oil, vinegar, lime juice, honey, salt and pepper.  Pour over slaw and toss to combine.
4. Taste and adjust if necessary.
5. Chill for a couple hours before serving to allow the flavours to intensify.

Adapted from wholefoodsmarket.com

Peach and Tomato Salad

A fresh summer salad that combines the sweetness of the peaches with the tangy-ness of tomatoes.

Serves: 4-5

Prep Time: 10 min

Cooking Time: 0 min

Total:  10 min

Ingredients

3 ripe peaches, sliced with pit removed
2 medium tomatoes, sliced or 1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/2 tbsp olive oil
sprinkle of red pepper flakes
1/2 tbsp. lime or lemon juice
salt and pepper, to taste

Directions

1. Combine all ingredients in a bowl and gently toss to combine.
2. Taste and adjust if necessary.
3. Serve lightly chilled on its own, or atop a bed of fresh baby spinach.

Recipe from nytimes.com

Fig Tapenade

Dried figs bring a sweetness and small crunch to this delicious savoury tapenade.

Serves: 1 1/4 cups

Prep Time: 5 min

Cooking Time: 5 min

Total:  10 min

Ingredients

1 1/4 cups dried figs, finely chopped
1/2 cup water
1/2 tbsp. olive oil
1-2 tbsp. balsamic vinegar
1 tsp. fresh rosemary, chopped
1 tsp. fresh thyme leaves
1/4 tsp. cayenne pepper
1/3 cup pitted kalamata olives, finely chopped
1 small clove garlic, pressed
salt and pepper, to taste

Directions

1. Combine figs and water, cooking on low heat until liquid has evaporated and figs have softened.
2. Remove from heat and stir in olive oil, vinegar, herbs and spices.
3. Add olives and garlic, mixing well. Season with salt and pepper to taste.
4. Cover and refrigerate for 2-3 hours.
5. Serve in a dish along with a cheese platter, or make little bites by spreading plain cream cheese on a slice of baguette and topping with fig tapenade.

Adapted from Great Lakes International.

Frozen Banana Bites

Frozen Banana Bites are a super healthy snack or dessert that's bound to please all!

Serves: about 15-20 bites

Prep Time: 10 min

Cooking Time: 0 min

Total:  10 min

Ingredients

3 ripe bananas
3-4 tbsp. peanut or almond butter
1/2 cup dark chocolate chips
1/2 tbsp. coconut oil

Directions

1. Peel and slice bananas into thin rounds and divide slices into pairs.
2. Using a knife, spread a small amount of peanut butter on the top of one slice. Sandwich peanut butter in the middle by placing the other banana slice on top.
3. Set on a parchment paper lined baking sheet and repeat until all ingredients are used.
4. Freeze for 1 hour.
5. Melt chocolate and coconut oil in a small saucepan over low heat. Stir to avoid burning.
6. Dip each frozen banana sandwich into the melted chocolate, coating all sides. Return to tray and after all bananas are covered in chocolate, return to freezer.
7. Keep frozen and thaw for 3-4 minutes before serving.

Blueberry Chia Jam

A delicious, fresh blueberry jam made in minutes. Eat with bread, pancakes, muffins or more!

Serves: about 1 1/2 cups

Prep Time: 1 min

Cooking Time: 10 min

Total:  10 min

Ingredients

3 cups fresh blueberries, rinsed
2-3 tbsp. pure maple syrup, to taste
2 tbsp. chia seeds
1/4 tsp. vanilla extract

Directions

1. Combine blueberries and maple syrup in a pot.
2. Cook for 3-4 minutes on low heat, stirring frequently as the blueberries soften.
3. Remove from heat and mash with a potato masher or fork. Leave some whole blueberries for texture.
4. Return to low heat and add chia seeds. Stir constantly for another 5-6 minutes until desired consistency is reached. Jam will also thicken slightly when cooled.
5. Add vanilla, taste and adjust sweetness if necessary.
6. Cool and transfer to a jar. Keep refrigerated for 3-4 days. 

Recipe from ohsheglows.com

Kohlrabi, Carrot and Apple Salad

Kohlrabi gives a nice light peppery flavour to this super crunchy salad.

Serves: 3-4

Prep Time: 10 min

Cooking Time: 0 min

Total:  10 min

Ingredients

1 head kohlrabi, peeled and cut into matchsticks
1 carrot, peeled and chopped
1 apple, cored and chopped
1/2 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1 tbsp. white wine or apple cidar vinegar
1 tbsp. sesame oil
salt and pepper, to taste

Directions

1. With a sharp knife cut the "branches" off the kohlrabi and peel using a vegetable peeler.
2. Cut into matchsticks using a mandolin, julienne peeler or knife.
3. In a bowl toss all ingredients together. Taste and adjust seasoning if necessary.
4. Serve chilled or at room temperature.

Adapted from sassyradish.com

Cabbage, Carrot and Seed Slaw

The mayonnaise will not be missed in this creamy coleslaw salad!

Serves: 4

Prep Time: 10 min

Cooking Time: 0 min

Total:  10 min

Ingredients

2 carrots, peeled and grated
1/2 small cabbage, finely shredded
2 tbsp. sesame seeds, toasted
1 tbsp. poppy seeds
1 green onion, or small bunch of fresh chives, chopped
salt and pepper

Dressing
3 tbsp. olive oil
2-3 tbsp. fresh lemon juice
2 tbsp. plain yogurt
1/2 tsp. dry mustard powder

Directions

1. Toss carrots, cabbage, sesame and poppy seeds in a large bowl until combined.
2. To make the dressing place all ingredients in a small jar and shake to combine.  Taste and adjust if necessary.
3. Pour dressing over salad, sprinkle with chives and serve.

Recipe from Vegetarian Bible (2008), p. 157.

Creamy Grape Salad

Juicy grapes are coated in a creamy sweet dressing for this yummy grape salad. Garnish with pecans and enjoy!

Serves: 5-6

Prep Time: 10 min

Cooking Time: 0 min

Total:  10 min

Ingredients

4 cups seedless red or green grapes, stems removed, washed and halved
4 tbsp. sour cream
3 tbsp. plain cream cheese, softened
1/2 tbsp. brown sugar, maple syrup or agave
1/4 tsp. vanilla extract
1/3 cup toasted pecan pieces, to garnish

Directions

1. In a small bowl cream together sour cream, cream cheese, vanilla and sweetener. Taste and adjust sweetness if necessary.
2. In a large bowl toss grape halves with dressing.
3. Keep refrigerated until serving. Garnish with pecan pieces.

Scrambled Eggs with Onions and Smoked Salmon

Smoked salmon and onions transform scrambled eggs into a delicious breakfast.

Serves: 2

Prep Time: 5 min

Cooking Time: 5 min

Total:  10 min

Ingredients

4-5 eggs, whisked
2-3 tbsp. milk, soy milk or rice milk
1 tsp. oil or melted butter
1 medium onion, chopped
3-4 pieces smoked salmon, sliced into smaller pieces
salt and pepper

Directions

1. In a frying pan heat oil or butter. Saute onions until browned.
2. In a separate bowl whisk eggs with milk.
3. Add eggs and smoked salmon pieces to the frying pan. Stir frequently, allowing to cook.
4. Add salt and pepper to taste and serve immediately with a toasted bagel or slice of bread.

Trail Mix

Make your own trail mix by choosing all your favourite ingredients and mixing them together!

Prep Time: 5-10min

Cooking Time: 0 min

Total:  5-10 min

Nuts and Seeds (raw, toasted, salted or unsalted)

pumpkin seeds
sunflower seeds
walnuts
pecans
peanuts
cashews
almonds
pistachios

Dried Fruit (sweetened or unsweetened)
cranberries
date pieces
cherries
apricots pieces
banana pieces
gogi berries
pomegranate seeds
pineapple pieces
mango strips
papaya pieces
blueberries

Other Ideas
large shred coconut
banana or plaintain chips
crystalized ginger pieces
wasabi peas
chocolate or yogurt covered nuts and dried fruits
chocolate chips
cereal (Shreddies, granola clusters, corn pops)
Pretzels

Directions

1. In a large bowl combine all ingredients. Toss well and store in an airtight container. Portion into small bags or containers for an easy grab and go snack.

What's in you favourite trail mix?

Juice Ideas

Have a juicer? Try some of these incredibly delicious and super healthy ingredient combinations!

Carrot, ginger, apple and celery.

Serves: 1-2

Prep Time: 5-10 min

Cooking Time: 0 min

Total:  5-10 min

Combination Ideas

apple, celery, cucumber, kale, lemon, parsley
cilantro, lime, pineapple, spinach
carrot, ginger, orange
apple, beet, carrot, celery, ginger
apple, carrot, ginger
apple,grapefruit, kale parsley spinach
apple, beet, ginger, nutmeg
broccoli, carrot
apple, grapefruit, peach
cabbage (red), pear, lemon
apple, carrot, garlic, ginger, parsley
beet, carrot, sweet potato
apple, carrot, ginger, lemon
apple, fennel bulb, ginger, mint leaves

Directions

1. Wash all ingredients and juice according to manufacturer's instructions.
2. Enjoy your fresh juice!

What are your favourite juice combinations?

No-Bake Chocolate Prune Brownies

Prunes and chocolate have a high taste affinity. These healthy no-bake brownies are a winner!

Serves: about 14-16 small squares

Prep Time: 10 min
Cooking Time: 0 min
Total:  10 min

Ingredients

1 1/4 cups raw walnut pieces, divided
1 cup unsalted roasted almonds
2 cups soft pitted prunes
1/2 cup unsweetened cocoa powder
1/4 cup 70 % cacao vegan dark chocolate chips

Directions

1. In a food processor process prunes until small bits form. Transfer to a separate bowl. 
2. Place 1 cup walnuts and almonds in the food processor and pulse until a fine ground powder forms. Add cocoa powder, chocolate chips, pulsing to combine.
3. Add small amounts of prune pieces through the feeding tube while processing. When consistency has become dough-like, stop processing. The dough should easily stick together when pressed with your hands.
4. Transfer mixture to a bowl and add remaining walnuts. Stir to combine.
5. Line a square or rectangular baking dish with parchment paper and transfer dough. Press firmly with your hands, spreading dough to 1" thickness.
6. Refrigerate for 15-20 minutes and cut into small squares using a sharp knife. Dust with cocoa powder if desired and keep refrigerated until eating.

Classic Vanilla Custard

Serve vanilla custard along side a slice of chocolate loaf cake, sticky toffee pudding, over baked apples or in a trifle.

Serves: 4-6

Prep Time: 1 min

Cooking Time: 10 min

Total:  10 min

Ingredients

2 eggs
3 tbsp. cornstarch
3 cups milk, or almond milk
3 tbsp. sugar, to taste
1 tsp. vanilla extract

Directions

1. Dissolve cornstarch in 1/2 cup milk.
2. In a small pot, whisk eggs, milk and cornstarch mixture over low heat.
3. Stir continuously until mixture thickens to desired consistency.
4. Add sugar and vanilla. Taste and adjust if necessary.
5. Serve immediately. Custard will thicken as it cools.

Recipe from bestrecipes.com.au