FEATURE SUPERFOODS:  BLACK BEANS, CARROTS, CUMIN

This take on the go clean snack is a  perfect pick me up to keep your blood sugar from crashing  and great within an hour post workout!  The black beans provide alkalizing protein while the carrots give you a blast of beta carotene to bolster immunity.  The trio is rounded by anti-inflammatory cumin which will help your muscles repair for your next workout!

Prep 15 Mins| Cook Time 20 Mins | Ready in 30 Min| Makes 4 Patties

Ingredients

• 1 tsp coconut oil
• 1 ( 16 oz) can black beans, drained and rinsed
• ½ green bell pepper, diced
• ½ onion , diced
• 1 carrot, shredded
• 3 cloves garlic, minced
• ¼ cup flax emulsion ( 1 cup ground flax seeds, 3 cups water; bring to a simmer until thickened 2 minutes, put remainder in ice cube trays and freeze ¼ cup = 1 egg)
• 1 Tbsp chili powder
• 1 Tbsp curry powder
• 1 Tbsp cumin
• 1 tsp thai chili sauce or hot sauce
• ½ cup enerjiVe™ quinoa crisps crumbs or your favorite crisp crumbs ( grind in mini food processor or crush in ziplock bag)

Directions

1. Preheat oven to 375 degrees F (190 degrees C), and lightly spread 1 tsp coconut oil over a baking sheet
2. In a medium bowl, mash black beans with a fork until thick and pasty
3. In a food processor, add bell pepper, onion , carrots, and garlic .  Pulse until finely chopped.  Add mashed black beans.
4. In a small bowl, stir together flax emulsion, chili powder, cumin, curry and chili sauce.
5. Stir the flax emulsion mixture into the mashed beans. Mix in enerjiVe™ quinoa crisps  crumbs or your favorite baked crisp crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. Place patties on baking sheet, and bake about 10 minutes on each side.

TIP: To punch more protein simply add a scoop of a high powered protein powder!  I always multiply this recipe X 4 to cover my family with a few extra to freeze!

Amount Per Serving  Calories: 198 | Total Fat: 3g | Cholesterol: 53mg

 Naturopathic Dr Joel

Print PDF

Prep Time 15 minutes| Difficulty: Easy | Serves 7

This salad will keep them coming back for more, refreshing in the summer paired with enerjiVe® protein bean noodles makes a complete meal. You can use it in wraps the next day. The indoles in the cabbage help to detoxify excess estrogens helping to balance hormones.  Research shows that cranberries contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases. To save on time you can also purchase cabbage that is already shredded and simply add the rest!

Ingredients

• • 2 cups finely shredded green cabbage
  • 2 cups finely shredded red cabbage
  • 1 cup daikon radish, cut into matchsticks
  • ½ cup apples, cut into matchsticks
  • 1 carrot, cut into matchsticks
  • ½ cup red onion
  • ½ cup thinly sliced sugar snap peas
  • ½ cup bean sprouts
  • ½ cup minced fresh cilantro
  • 2 tbsp cashews
  • ¼ cup dried cranberries
  • 2 tbsp black sesame seeds

Dressing

• • ½ cup lemon juice
  • ¼ cup rice vinegar
  • 3 tbsp apple juice
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • 2 tbsp peeled and minced fresh ginger
  • 2 garlic cloves, minced or pressed
  • ½ tsp cayenne pepper

Directions

• 1. Toss green cabbage, red cabbage, apples, carrot, onion, sugar snap peas, cilantro , cranberries, sesame seeds and cashews into a large bowl. Quicktip- you can buy ready shredded cabbage in your local grocery store to save time.
  2. For the dressing, add lemon juice, rice vinegar, apple juice, soy sauce, sesame oil, ginger, garlic and cayenne pepper in a mason jar. Cover with the lid shake , pour over the slaw just before serving.

Adapted From The Cancer Project, Dr Barnard www.cancerproject.org
Each Serving: 139 calories, 4.8g fat, 23.2g carbohydrates, 4.51g fiber, 3.8g protein

Print PDF

Basic Pina Colada Smoothie Recipe

This one will remind you of silky sand and sun kissed beaches! Also chocked full of potassium and vitamin C sure to get you risin’ and shinin’

Prep Time:

Ingredients:

• 1 banana, peeled  ( I like to use old banana’s that I have popped into the freezer)
• 1 orange, seeded and peeled
• 1 cup pineapple ( I like to use one’s that I have popped into the freezer)
• 3/4 cup mango ( I like to use one’s that I have popped into the freezer)
• 1 tsp maple syrup
• 1/2 cup lite coconut milk
• 1/2 cup pure water
• 1 heaping tablespoon of your favorite protein powder ( optional)

Directions:

1. Add all ingredients into a blender.

2. Blend until smooth

3. Pour into a frosty pretty glass and top with an umbrella inspired decoration and all you need are your sunglasses!

Enjoy with a few pieces of protein crisps and you are all set!

Serves 2

Print PDF

quick simmer of all the veggies

the garlic protein crispies stay crunchy yet impart that yummie garlic flavour to the soup

Local Asparagus is at it’s peak right now and as a matter of fact so is my waistline!!  Here is a fabulous clean out the fridge and “do yourself some good” recipe…and there is no need to be too careful with chopping and mincing veggies because you are going to puree it all up! Eat Clean…Be Lean!

1 tbsp (15 mL)  olive oil

3 cloves garlic, crused

 1 small onion, chopped

1/2 carrot, chopped

1/ jalepeno pepper, seeded and chopped

2 celery stalks, chopped

8 medium mushroom, broken up

1 lb. Ontario asparagus, washed, trimmed

6 cups (1.5 L) vegetable broth

1 large tbsp (15 mL) Plain or Garlic Protein Crispies (see recipe)

 In large pot, heat oil over medium high heat sautee garlic, onions, carrot, jalepeno, celery and mushrooms for about 5 minutes. Add asparagus and broth then bring to boil; reduce to medium low heat and simmer for 15 minutes or until all the veggies are tender. Puree with hand immersion blender or in in batches in food processor until desired consistency…serve immediately..share with a friend…who knows they may bring you a quinoa salad in return! (thanks Rebecca)

fabulous quinoa salad from a friend...she's getting some soup for sure

OK, I’ll get her recipe…it was soo yummy and satisfying and from what I understand, the protein in the quinoa being complete is also very easy to digest.  and therefore good for my metabolism

Print PDF

Watching that waistline but love guacamole.  The peas in this one help to lower the fat content , punch up the protein and help you find more fiber!  It’s true that they’re also high in fat, but it’s the heart-healthy monounsaturated kind. And half an avocado has just 153 calories.

Ingredients:

• 1 cup frozen green peas rinsed and drained
• 1 ripe avocado
• 1/2 cup salsa
• 3 tbsp basil mint cilantro enerjiVe™  nu herbal infusion
• 1 garlic clove, minced
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp ground black pepper

Directions:

1.  Blanch peas in boiling water for 2 minutes to soften.  Drain well and rinse under cold water immediately to prevent further cooking.

2. Cut the avocado in half lengthwise.  Twist to separate the halves.  Remove the pit and scoop out the flesh with a spoon.  For those who like chunky guacamole, mash the avocado and peas together using a potato masher or fork.  For a creamier texture, combine the avocado and peas in a food processor on high for 2 minutes or to consistency desired.  Add the salsa, basil mint cilantro enerjiVe™  nu herbal infusion , garlic and cumin and stir or process until well combined.  Season with salt and pepper to taste.

3. Guacamole is best served the day it is made.   Cover the surface directly with plastic wrap.  Store in  a tighly sealed container in the refrigerator.

Makes 2 1/2 cups ( 10 servings)

Per Serving: 45 calories; 2.7 g fat; 0.4 g saturated fat; 52.5% calories from fat; 0 mg cholesterol; 1.3 g protein; 4.9 g carbohydrates; 1.3 g sugar; 2.1 g fiber; 227 mg sodium; 12 mg calcium; 0.5 mg iron; 6.1 mg vitamin C; 118 mg beta-carotene; 0. 5mg vitamin E

Tip:

One novel way to work them into your diet is to use them as a fat substitute in baking. Many of us have been using applesauce or puréed prunes in place of butter and oil in brownie and cookie recipes for years. Researchers wanted to see if avocado could work in the same way without affecting the taste. They replaced half of the butter in an oatmeal-cookie recipe with puréed avocado. Not only did this swap cut the total fat count by 35 percent (avocados have fewer fat grams per tablespoon than butter or oil), it also made the resulting treats softer, chewier, and less likely to crumble than cookies made according to the original recipe. If you’re still wary of using such a nontraditional ingredient in sweets, try adding it to savory baked items, such as quick breads and muffins.

Health Tip:

If you followed the low fat craze  you probably stayed away from avocados due to their calories and fat content compared to other fruits,  however consuming these deliciously rich creamy green fruits in moderation can offer great benefits to people who want to lose weight.  Research suggests that  the oleic acid found in avocados (and a few other foods) could help naturally curb appetite and thus contribute to weight loss. In animal studies scientists found that oleic acid is converted into OEA (oleoylethanolamide) in the small intestine. OEA, which is a type of fatty lipid hormone, activates a brain area that increases the feeling of satiety and fullness. Only unsaturated fats containing oleic acid are believed to control appetite in this way.

Print PDF