Recipes
Delicious Bean Salad- Serves 2-3 people
2 cups chopped green beans – cooked until tender
1 can chickpeas
1 can black beans
1 can lentils
1 sweet red/green/yellow/orange pepper, diced
1 cup sweet corn
2 green onions, sliced
1/4 cup chopped fresh coriander
Chilli Lime Dressing:
1/4 cup vegetable/olive/flax oil
1 tsp grated lime rind
3 tbsp lime juice
2 tbsp lemon juice
1 tbsp chilli powder
1 tsp granulated sugar
1/4 tsp salt
Fresh organic beans are recommended. Canned beans should be drained and rinsed. Mix everything together in a large bowl. Great for snacks or as a meal. Keeps well for several days in fridge. Any of the above can be omitted depending on food preferences.
The heartiest salad you’ll ever eat – Serves 4-6 people
2 heads of red leaf lettuce
1 cucumber
1 avocado
1 red pepper
1 green pepper
3-5 green onions
1 can of chickpeas
2 celery stalks
1 shaved carrot
2-3 radishes
1 large tomato
¼ cup of poppy seeds
¼ cup of goji berries
¼ cup of sunflower seeds
¼ cup of dried cranberries
4 tablespoons of hemp hearts
2 tablespoons of ground flax seed
Optional additions
4-5 Barbecued turkey or chicken sausage
3-4 Barbecued chicken breasts
Dressing Ingredients
¼ balsamic vinegar, ¼ apple cider vinegar, ½ flaxseed oil
1-2 cloves of fresh crushed garlic
1 tsp of sea salt
1 tablespoon of Dijon mustard
1 tablespoon of honey
Clean and cut all ingredients and mix in a large bowl. Not all ingredients are needed, but make a great combination. Add dressing as desired.
Get up and go power shake – Serves 1-2
2-3 cups of rice milk (Or Soy)
1 cup of mixed frozen fruit/mixed berries
2 tablespoons of cottage cheese
1 tablespoon of firm tofu
1 tablespoon of honey
1 tablespoon of ground flaxseed
2 scoops of Whey protein
3 tablespoons of hemp hearts
Mix all ingredients in a blender until smooth. For a thicker drink use less milk! You can substitute the frozen fruit with any of your favourite fruits.
Oatmeal everyone will like – Serves 1-2
1 cup of large flake slow cooking oatmeal
2 cups of water
1 cup of mixed berries OR one of your favourite berries
Cook for 10-15 minutes stirring occasionally. Pour into bowl.
Add 4 tablespoons of hemp hearts
1 tablespoon of brown sugar
Sprinkle on desired amount of cinnamon
Tasty and Healthy burgers – Serves 4-6
1 lb of extra lean ground beef
1 lb of lean ground chicken OR turkey
1 tsp of sea salt
Ground pepper to taste
Barbarian steak spice
¼ cup of oatmeal – add more if too juicy
2 tablespoons of low fat sour cream
2 tablespoons of ketchup
1 tablespoon of Dijon mustard
½ tablespoon of Worcestershire sauce
2 cloves of crushed garlic
¼ cup of chopped onion
4-6 whole wheat buns
Mix together in a bowl and barbecue on Medium heat for 10-12 min/side. Cut buns, and add cooked patties to buns with your favourite toppings.
Energy Balls
½ cup raisins ½ tsp. cinnamon
1 ¾ cup chopped figs ½ cup chopped peanuts
1 cup chopped dried apricots ½ cup sunflower seeds
1 cup chopped pitted dates 1 tbsp sesame seeds
½ cup natural peanut butter ¾ cup unsweetened coconut
Place raisins in a bowl and cover with boiling water for 10 minutes. Drain, and transfer to food processor, reserving water. Add figs, apricots and dates. Process for about 1 minute. Transfer to a bowl and add peanut butter, cinnamon, peanuts and seeds. Mix, if mixture is dry add 1 or 2 tbsp of reserved raisin water. Roll into balls then roll in coconut to cover.
Protein Pudding
1/2 c plain or vanilla yogurt
25gm protein powder (2/3 of a scoop), chocolate or vanilla
berries or other fruit - optional
-mix yogurt and protein powder and let sit in fridge 20min+, stir, add fruit and enjoy!
Tasty Brusel Sprouts
Finally they taste good, if you proceed as follows:
Clean, etc, and slice them in half vertically.
Place on a metal baking sheet. Add some olive oil ( I used 1 tablespoon for 20 sprouts but more oil would be better) and generous salt and pepper.
Stir them up so they are all coated.
Place in preheated 450 oven for 10 minutes; stir them up again; return to oven for 10 more minutes & serve.
Excellent warm.
Even better cold.