Dark leafy green vegetables are great sources of vitamins and minerals including vitamins A, C, K, folate, calcium and iron. They are also provide you with the fibre you need to maintain healthy digestion.

You can make them into salads, steam them, use them as wraps and add them to soups or stir-fries! So whether it's kale, spinach, broccoli, cauliflower, swiss chard, arugula or mustard, dandelion or collard greens - there are many ways to get your greens in!

Here is a great recipe I recently tried for Indian Saag. I used kale and spinach for mine.

"Indian saag is a curry of cooked mustard or similar 'bitter' greens (kale, collards, turnip greens), and spinach or similar mild greens (chard, bok choy, beet greens). Any combination of greens works! Use more spices and peppers for hot saag, or less for mild."

Ingredients
  • 1/2 cup butter (I used 1/4 cup butter, 1/4 cup virgin olive oil)
  • 2 teaspoons cumin seed
  • 1 green chile pepper, seeded and diced
  • 2 cloves garlic, chopped
  • 2 tablespoons ground turmeric
  • 1 pound chopped fresh mustard greens
  • 1 pound chopped fresh spinach
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon salt
Directions
  1. In a large skillet or wok, melt butter over medium-high heat, and cook and stir cumin seed, chile pepper, garlic, and turmeric until fragrant, about 2 minutes.
  2. Stir in the chopped mustard greens and spinach a little at a time, adding the tougher parts first (the stems and thicker leaves). Continue to add greens, and cook and stir until all greens have been added and all are thoroughly wilted. Stir in the cumin, coriander, and salt. Cover; reduce heat and simmer until greens are tender, about 10 minutes, adding water as needed to keep the greens moist.
For more information check out Allrecipes.com
Enjoy!

Here's to your health,
Dr. Mead


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                       IMMUNE SUPPORT BREAKFAST

This is intended to be used to strengthen the immune system, and is not designed to be hypoallergenic. Modify it as needed for your personal dietary needs.

Ingredients

This portion should be mixed and kept in the refrigerator.Rolled Grains 4 Cups Whole grains

Oat Bran(Mother’s) or Rice bran  2 Cups (to Balanced cholesterol)

Dried Fruit 1/2 Cup  (for Flavor)

Sunflower or Pumpkin Seeds (can be ground) 1 Cup  (Protein source)

Raw, unsalted Nuts 1 Cup (Protein source)


Lecithin Granules 1 Cup (To emulsify fats)


These ingredients should be ground and kept in the freezer so that they do not go rancid. A coffee grinder works best. You should add 1 tablespoon to a normal size bowl.

Flax seeds 1 Cup (Omega 3 oils source)


Silybrum Marianum Seeds (Milk thistle) 1 Cup (to Protect the liver)


SERVING: Soak for at least 30 minutes; you can use milk, soymilk, rice dream, nutmilk, juice or water. To increase protein content, eat with some yogurt or stir in some tofu.


Enjoy!

Here's to your Health,

Dr. Mead




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I got a great tuna steak from the Kitsilano Farmer's Market a few weeks ago and didn't know what to do with it until I found this recipe from the website of the UK newspaper,"The Independant"'. It's a great mix of sweet and savory flavors.

This is a dish to exploit the meatiness and sweet flavour of tuna. Best made if you have a ribbed iron grilling pan - but you can still do it if you don't have one. In this straightforward recipe, all the flavours help each other along, the colours are nice and there are some zingy sweet-sour notes played by the vinegar, lime and sugar.

4tbsp olive oil
4 shallots (or onions), finely chopped
1 red pepper and 1 yellow pepper, stem, ribs and seeds removed
1tbsp red (or white) wine vinegar
1 firm dark green lime, grated rind (no pith) and 2tsp juice
2tsp brown sugar
4 firm, ripe tomatoes, peeled, seeded and diced
salt and freshly ground black pepper
4 tuna steaks, weighing about 175g each
about 16 basil leaves, torn up

Heat half the oil in a medium saucepan and soften the shallots in it for 5 minutes. Cut the peppers into 1cm dice, add to the pan and cook gently, covered, for 10 minutes. Add the vinegar, lime rind, lime juice and brown sugar. Cook a further 5 minutes, uncover and let the liquid evaporate. This should only take 1-2 minutes. Add the tomatoes and cook under the lid for a further 2 minutes. Remove from the heat and season lightly with salt. You can make this ahead up to this point.

Meanwhile, heat the grilling pan to very hot. Brush the steaks with some of the remaining oil, season with salt and pepper, and cook for a couple of minutes each side, depending on how thick they are. This would be sufficient for a thickness of 15mm. Tuna is much better cooked rare, like (beef) steak.


I actually ended up broiling my tuna steaks through in the oven for 6-8 minutes and was very pleased.

Have the sauce very hot and stir in the basil leaves. Place a tuna steak on each of 4 plates and pour the sauce around, finishing off with the remaining olive oil.

Plain pasta tossed in olive oil would be good with this. I tend to like serving dishes like this on a bed on lightly sauteed kale (with olive oil, onions and garlic).


For similar recipes, check out The Independent online.

Here's to your health,

Dr. Mead


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So I tried these recipes myself and was quite impressed! These are great (and fast), vegetarian options that make for light, delicious meals. Enjoy!

Crispy Black Bean Cakes

Ingredients:

2 tablespoons olive oil, plus more vegetable oil for frying
1 small onion, cut into 1/4-inch dice
1 large garlic clove, minced
3/4 teaspoon ground cumin
1/4 teaspoon cayenne
Two 15-ounce cans black beans, drained (Feel free to cook your own dried black beans ahead of time too!)
1 1/4 cups plain dry bread crumbs
Kosher salt and freshly ground pepper
1/3 cup gluten-free flour (or all-purpose flour if not wheat/gluten intolerant)
2 large eggs, beaten
Salsa, Avocado and lime wedges, for serving


Instructions:

  1. In a medium skillet, heat the 2 tablespoons of olive oil. Add the onion and garlic and cook over moderate heat just until softened, about 3 minutes. Add the cumin and cayenne and cook until fragrant, about 1 minute. Scrape the onion mixture into the bowl of a food processor. Add 1 1/2 cups of the beans and pulse until the mixture is finely chopped but not smooth. Scrape the mixture into a medium bowl. Mix in the remaining whole beans and 1/2 cup of the bread crumbs and season with salt and pepper. Form the mixture into twelve 1/4-cup patties, about 1/2 inch thick.
  2. Put the flour, beaten eggs and the remaining 3/4 cup of bread crumbs into 3 shallow bowls. Dust each black bean cake with the flour, tapping off the excess. Dip the cakes in the egg and then in the bread crumbs, pressing so that the bread crumbs adhere.
  3. In a very large skillet, heat 1/8 inch of oil until shimmering. Add the cakes and fry over moderate heat until golden brown, about 2 minutes per side. Drain on paper towels. Serve the black bean cakes with sour cream, avocado, scallions and lime wedges.

For more recipes like this one, check out: http://www.foodandwine.com/recipes


Carrot & Parsnip Soup

Ingredients

1 tbsp olive oil
1 large onion
2 large parsnips
3 large carrots
2 pints of vegetable stock - I used some homemade chicken stock
2 tbsp natural yoghurt
1/2 teaspoon cumin (optional) - I used 1/8 -1/4 of a tsp


Instructions
  1. Chop the onion and sweat it, covered, in the olive oil for 10 minutes
  2. Add the carrots and parsnips (cubed) and the stock, cover and simmer for 30 minutes.
  3. Leave to cool for 15 minutes then whizz up in a food processor or with a wandy thing like we've got.
  4. Stir in the yoghurt and cumin.
Serve with fresh bread or rolls and butter, and season with plenty of black pepper.


For more great soup recipes, check out: http://www.accidentalsmallholder.net/articles/recipes/
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So it's summertime and actually getting warm in Vancouver. Woohoo! Whether you're planning on having some friends over or you're just wanting a little snack, avocado mayonnaise is a great summertime staple. It's great to mix with homemade salsa for a new spin on guacamole or as a spread for your favorite sandwiches. (I like it with salmon). Avocados are a wonderful source of healthy fats and provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. It's a dairy-free foodie's dream! Eat up and enjoy!

Avocado Mayonnaise


1 to 2 small avocados 1 to 3 tablespoons fresh lemon juice 1 to 3 tablespoons extra virgin olive oil 2 to 3 tablespoons water sea salt or Herbamare, to taste Place all ingredients into a bowl or large mug and blend with an immersion blender (hand held blender).
You can also use a blender or food processor. The mini food processors work great!

Resources:

The Whole Life Nutrition Kitchen
 www.nourishingmeals.com
There are many delicious, healthy recipes on this site - all wheat, egg and dairy free!

Avocado and Guacamole
www.avocado.org
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