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Ingredients
4 Whole wheat tortilla shells
2 cups cooked and diced chicken
1 cup chopped celery
¼ cup diced green onions
½ cup seedless grapes (cut in half)
2 tbsp. mayonnaise
Mix everything together in a bowl and spoon the mixture lengthwise into the center of the wrap. Roll the wrap and enjoy!
This makes 4 wraps, alter the amounts to make as few or as many as you want.
Ingredients
2 cups couscous (or 1 box found in the organic aisle-try the spinach lemon)
2 cups water
1 diced red pepper
1 diced yellow pepper
1 diced green pepper
1 diced tomato
¼ cup diced green or white onions
½ crumbled feta
3 tbsp. flax seed oil
½ lemon
1 tsp. dried basil or 2 tbsp. fresh basil
Boil 2 cups of water in a saucepan.
Add the couscous.
Remove from heat and cover for 5 minutes.
Fluff with fork and transfer to a bowl.
Add all remaining ingredients, stir together and refridgerate to cool.
This couldn’t be easier!
Ingredients
2 cups of cooked brown rice.
1 can of marinated bean salad (found in the bean or organic aisle)
¼ cup diced green onions
½ cup diced tomatoes
Parmesan cheese
3 tbsp. Balsamic vinegar
Mix the beans and rice together. Mix in balsamic vinegar. Add in green onions and tomatoes. Top with parmesan cheese. Enjoy!
Choose a green powder that is made from organic whole foods and features high chlorophyll foods such as wheatgrass, spirulina, and barley greens.
Ingredients
1 cup (250 ml) soy, rice, grain or almond milk
1/3 cup (160 ml) frozen berries
1 small fresh or frozen banana
2 tsp Greens powder
1-2 Tbsp ground flax seed or flax oil
½ tsp tahini (found in natural food section with the nut butters)
½-1 cup filtered water or juice
Blend all ingredients together in a blender. Drink and enjoy each morning or at any time of the time of the day!
Using natural nut butter, such as almond butter is recommended for this recipe. Almond butter adds protein, good fats and calcium.
Ingredients
1 cup (250 ml) granola
1 cup (250 ml) yoghurt (Bio-best or Activia are the best brands found in most grocery stores)
2 Tbsp almond butter
1 banana
1 tsp honey or maple syrup
½-1 cup berries
2 x 10 inch whole wheat tortillas
In a large bowl, combine the yoghurt, granola, maple syrup and banana. Fold in the berries. Divide the nut butter between the tortillas and spread over each. Leave a 1 inch border around the edge.
Divide the granola mixture between the tortillas. Place mixture on the lower half of the wrap. Wrap from the bottom, tucking in the outer right and left edges in as you roll. Wrap in some foil or wax paper for a wrap to go!
Fresh vegetables are so important and this recipe allows you to get tons.
Ingredients
1 Tbsp olive oil
450 g extra-firm tofu, cut into 1-cm cubes OR 2 breasts of cooked chicken cut into cubes
2 cups cauliflower, cut into bite size pieces
2 cups broccoli, cut into bite size pieces
4 medium carrots, sliced
½ cup vegetable stock
¼ lb snow peas
1 tsp garlic, finely chopped
2 Tbsp ginger root, grated
4 cups red or green cabbage, chopped (you can use coleslaw mix found in the salad aisle of most grocery stores)
1 Tbsp soy sauce (or to taste)
In a wok, over medium-high heat, heat oil and add cauliflower, broccoli, and carrots. Stir-fry for 3 minutes. Add in the vegetable stock, cover and steam for 2 minutes. Add the snow peas and tofu or chicken and stir well and cook for another minute. Add the garlic, ginger root and cabbage, cook until tender but crisp. Stir in soy sauce and serve alone or on whole grains.
This one takes only minutes to make and is good hot or cold! Quinoa is a complete protein, so you don’t even have to add meat or tofu to this one!
Ingredients
2 cups Quinoa (found in bulk or natural food aisle)
2 cups broccoli, cut into bite size pieces
½ cup chopped celery
1 cup carrots, sliced
½ cup chopped green onion
2 Tbsp soy sauce (or to taste)
1 Tbsp apple cider vinegar (or to taste)
Boil the water and add Quinoa. Turn down heat to medium, cover and cook until you can see white rings around the grains (approx. 5 minutes). Add in vegetables, soy sauce and apple cider vinegar and cook for another 5 minutes with the lid on. That’s it! Enjoy.
This is a dairy-free, egg-free, and gluten free main course that the whole family will enjoy. It is a wonderful, delicious, and healthy alternative to pasta!
Ingredients
4 cloves garlic
1 small onion, minced
1 small carrot, chopped
4 mushrooms, chopped
1 stalk celery, chopped
1 tbsp. olive oil
1 cup spinach, chopped
1 cup cooked or canned chickpeas
1 14-oz. (398-ml) can diced tomatoes
4 tbsp. tomato paste
2 tbsp. olive oil
1 tbsp. apple cider vinegar
2 tsp. dried basil
1 tsp. oregano
½ tsp. dried thyme
½ tsp. salt
1 tsp. pepper
2-3 large bell peppers (your choice), halved and seeded
Pre-heat oven to 375 degrees F. In a medium saucepan on medium heat, sauté the garlic, onions, carrots, mushrooms and celery in oil until veggies become tender. Remove from heat, add spinach and cover. Let sit for 5 minutes. In a large bowl combine the vegetable mixture, chickpeas, tomatoes, tomato paste, oil, vinegar, basil, oregano, thyme, salt and pepper and mix well. Lay out the peppers on a large baking sheet and spoon an even amount of mixture into each pepper. Cover and bake for 20-30 minutes. Makes 2-4 servings.
This is a great way to energize the whole family! Start the day off right with a good balance of protein, carbs, and essential fatty acids.
Ingredients
Pumpkin seeds
Flax seeds
1 cup yogurt – soy yogurt also works well
1 banana
1/2 cup blueberries, raspberries or strawberries
Protein powder – whey or soy based 1-2 scoops (60 grams)
1 tbsp Essential Fatty Acids (Udo’s Choice)
1 tsp Glutamine
1 tsp Greens Powder (Greens + or Green Alive)
12 ounces of Water, Skim milk, Juice or Soy milk
Ahead of time, place all various seeds into a large Ziploc bag and mix well. Store in freezer in their WHOLE form.
When ready to make a shake, take ¼ cup of the seed mixture from the freezer and place in a blender or coffee grinder. Blend until of a powdery consistency. Add all other ingredients to the blender, except for the essential fatty acids. Blend well. As a final step only, add the oil and mix gently with either a spoon or blend only briefly in the blender. The oil damages easily, and therefore should not be blended or mixed excessively.
Drink immediately.
Ingredients
1/2 cup cooked or canned corn niblets
1/4 cup olives (your choice) chopped
1/2 small red bell pepper, chopped
1/2 small onion, chopped
1 clove garlic, minced
1 Tbsp. olive oil
1 Tbsp. lemon juice
1/2 tsp. dried oregano
1/8 tsp pepper
1 avocado, diced
Soak cashews in water overnight. Pour half of the water into the blender and slowly add cashews. Season with herbs. Chill for a few hours to thicken.
Servings 5-8
Mix together all ingredients. Servings: 6
Ingredients
1 can (approx. 400g) of cooked chick peas (or you can soak overnight and cook 1 cup of dried chick peas)
2 Tbsp. olive oil
1-2 cloves of fresh garlic
2 Tbsp. tahini (sesame paste)
Juice of 1 lemon
Water to blend
Salt and pepper to taste
Place all ingredients in a food processor and blend until fairly smooth—you may need to keep adding water bit by bit until you get the consistency you want.
Ingredients
1 tomato—diced finely
¼ small red onions—diced finely
Handful of cilantro—diced finely
½ tsp. salt
1 cup yogurt
1 tsp. cumin—to taste
Mix together all ingredients. Good for steamed veggies, salads, rice, with curry
Ingredients
½ cup Bragg’s (non-fermented soy sauce)
½ cup flax/Udo/hemp oil
½ lemons—squeezed
Mix together all ingredients.
Good on steamed veggies, salads
Ingredients
6 cups water
3 Tbsp. chopped ginger
10 chopped scallions
1 brick tofu, cubed
3 cups of bean sprouts
3 Tbsp. Tamari
½ tsp. red pepper
1 tsp. paprika or ½ tsp. cayenne pepper
1 head of garlic
Juice of 1 lemon
Coat the inside of a wok or pan with olive oil and simmer for 15-20 minutes.