Winter Warming Mixed Bean Soup

By Rachel Dickens on

Makes 4 serves

Prep Time: 10 minutes + soaking time

Total Time To Finish: 50-60 minutes



Ingredients

  • 1 cup bean mix – ensure it includes red lentils, green and yellow split peas and barley. Everything else is just a bonus.*
  • 6 cups vegetable stock**
  • 1 tbsp. extra virgin olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 parsnips, diced
  • 1 large potato, peeled and diced
  • 1 bay leaf
  • sea salt
  • white pepper
  • chopped parsley to serve

*If there are larger legumes present including kidney beans, black beans or chickpeas, make sure the mix is soaked overnight and follow the instructions above. If only smaller legumes such as lentils and split peas are being used then no pre-soak is required.

**Homemade stock is best. Alternatively look for an...

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Simple Vegetable Packed Crustless Quiche with Feta

By Rachel Dickens on

4 Main Servings or 6 Side Servings

Prep Time: 15 Min ; Cook Time: 30 Min; Ready In: 45 Min



Ingredients

  • 2 cups grated zucchini, about 1 medium zucchini
  • 2 cups grated carrot, about 2 medium carrots
  • 2 loose cups shredded kale or chard
  • 1 cup mixed fresh herbs (I used cilantro and basil)
  • 3 green onions, thinly sliced
  • 1 large tomato, sliced into 8 rounds
  • 8 free range eggs
  • 1/2 cup organic milk or unsweetened milk alternative
  • 1/2 cup grated organic aged cheddar cheese (or another strong cheese)
  • 1/2 cup organic crumbled feta
  • 1 tbsp virgin olive oil or organic butter
  • 1/8 tsp sea salt
  • ground black pepper

To Serve

  • A fresh summer salad
  • Onion chutney (optional)


Instructions

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Take the...
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Moroccan Smokey Eggplant Dip

By Rachel Dickens on

Makes 4 Small Servings

Prep Time: 20 Min ; Ready In: 30 Min



Ingredients

  • 6 very small eggplants, or 2 large eggplants
  • 2 cloves of garlic
  • 2 heaped tbsp. of parsley, finely minced
  • 2 heaped tbsp. of cilantro, finely minced
  • 1 tbsp of lemon juice
  • 2 tbsp of extra-virgin olive oil
  • 1 tbsp of cumin, ground
  • 1 tbsp of paprika
  • tsp chili powder
  • tbsp of salt


Instructions

  1. Grill the eggplant directly over an open gas flame on your stove-top until the skin has blistered and the inside is soft. To do this place the eggplants on top of the open flame, rotating every 5 minutes until the skin has blistered on all sides. If you do not have a gas stove-top see alternative method below.*
  2. Once the eggplants are done, take them off the heat and put...
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Greek Lentil Soup with Feta and Lemon

By Rachel Dickens on

8 servings

Time to finish: 45 minutes



Ingredients

  • 2 cups red lentils
  • 2 tbsp. olive oil
  • 1 onion, diced
  • 2 tsp salt
  • 8 gloves of garlic, minced
  • 4 carrots, diced
  • 1 tsp cracked pepper
  • 1/4 tsp chili flakes
  • 1 tbsp. oregano
  • 1 tbsp. fresh rosemary, chopped
  • 2 bay leaves
  • 8 cups of vegetable stock*
  • zest of 1/2 lemon
  • juice of 2 lemons
  • 1 cup feta cheese, crumbled
  • 2 tsp minced rosemary
  • cracked pepper to taste


Instructions

  1. Start by rinsing the lentils in a colander under running water. Set aside to drain.
  2. Heat the olive oil in a large pot and add onions and sauté until translucent. Add carrots, garlic, salt, pepper, chili flakes, 1 tbsp. rosemary, oregano and bay leaves. Stir well and sauté until carrots are tender.
  3. Add the stock...
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Easy Curry Lentil Soup with Kale

By Rachel Dickens on

6 Servings

Prep Time: 10 Min ; Cook Time: 20 Min; Ready In: 30 Min



Ingredients

  • 1 tbsp virgin olive oil
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 1 tbsp ginger minced
  • 1 tbsp garam masala*
  • 1 tsp turmeric
  • 1 tsp cumin
  • 4 carrots, diced
  • 28oz can of tomatoes in juice
  • 4-5 cups of organic vegetable stock**
  • 1 1/2 cup red lentils
  • 2 cups of kale, de-stemmed and roughly chopped
  • 1 tsp chili flakes (optional)
  • 1/4 tsp sea salt
  • ground black pepper

To Serve

  • 1 lemon
  • plain yogurt
  • cilantro, chopped

*garam masala can be found in the spice section of some grocery stores, or in Indian specialty stores and is a combination of spices which may include cloves, cardamom, cinnamon, bay, black pepper, star anise, dried chilies, coriander and...

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Curried Chickpea and Roasted Cauliflower with Coucous or Quinoa

By Rachel Dickens on

Serves 4 on its own, or 6 when served with grains

Prep Time: 50 minutes + soaking time

Total Time To Finish: 60 minutes



Ingredients

  • 1 cup dried chickpeas (makes about 500g cooked chick peas)
  • 500g cauliflower (1 small head or 1/2 large head)
  • 1 yellow onion, diced
  • 2 tbsp. extra virgin olive oil
  • 2 cloves of garlic, minced
  • 1.5 tbsp. curry powder
  • 1/2 tsp. Cumin
  • 1/2 tsp. ground coriander
  • sea salt
  • ground pepper
  • 1 cup couscous or 1.5 cups quinoa
  • juice from 1/2 lemon, plus more for garnish
  • 1/2 cup organic raisins or sultanas
  • 1/2 cup shelled pistachios
  • 1/2 cup chopped parsley


Instructions

  1. Soak the chickpeas overnight. Drain the water, add to a saucepan and cover with fresh water. Cook for about 40 minutes. Drain and set aside.
  2. ...
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Simple High Calcium Citrus and Fig Energy Balls

By Rachel Dickens on

This recipe is fool-proof and allows for some flexibility with the ingredients. It makes a great afternoon pick me up, or a sweet treat in your lunch bag. Makes 8-10 Fig Balls.Time to Finish: 10 minutes


Ingredients

  • 10 dried figs
  • 2 tbsp. tahini
  • 2 tbsp. chia seeds
  • 2 tbsp. fresh orange juice
  • zest of 1/2 an orange
  • 1/4 tsp vanilla extract
  • 1/2 tsp ground cinnamon


Instructions

  1. Combine all ingredients in a food processor and process until the ingredients are well mixed.
  2. Roll mixture into small snack sized balls, you should get 8-10 out of the mixture depending on size.
  3. Option to roll the prepared balls in some sesame seeds. Energy balls will last in the fridge for about 4 days, they also freeze well.


You can visit Rachel's website...

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Raw Date Fudge Balls

By Rachel Dickens on

Makes 8-10 balls.

Time to Finish: 15 minutes


Ingredients

  • 3/4 cup dates, pitted
  • 1/2 cup cashews
  • 1/4 cup walnuts
  • 1/8 cup raw cacao powder
  • pinch of ginger powder
  • 1/4 cup sunflower seeds or chia seeds (optional)
  • water as needed
  • 1/8 cup desiccated coconut


Instructions

  1. Combine first 6 ingredients in a food processor. Add water if mixture seems to dry. I usually end up using about a 1/4 cup of water.
  2. Remove mixture from food processor and roll into little balls. My mixture made 8 about the size of a ping pong ball.
  3. Roll the now completed fudge balls in the desiccated coconut so they are coated evenly. Done!


You can visit Rachel's websitehere.

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Spicy Turkey Vegetable Casserole

By EatRightOntario on

All-in-one casseroles always make dinner easy. Serve this one up with some rice to sop up any juices or some warm corn bread.


Ingredients

  • 2 teaspoons canola oil
  • 1 package (450 g) ground turkey (chicken or beef)
  • 2 teaspoons dried oregano leaves
  • teaspoon salt and fresh ground pepper
  • 1 cups hot salsa
  • 3 cups cooked broccoli florets
  • Half yellow bell pepper, chopped
  • 1 cup shredded light old cheddar or Monterey jack cheese


Instructions

  1. In a large non-stick skillet, heat oil over medium high heat and brown turkey with oregano, salt and pepper.
  2. Spread turkey into 8 inch (1.5 L) baking dish. Spread with half of the salsa. Top with broccoli and pepper. Spread with remaining salsa and sprinkle with cheese.
  3. Bake in preheated 375F (190C)...
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