I spent the better part of 2009 living in Kamloops, BC where I bought The Whole Life Nutrition Cookbook and began cooking through it. It changed my life and the lives of many of my patients. It is a phenomenal resource for dairy, egg and wheat free recipes that are both delicious and nutritious.
This Salmon-Quinoa burger recipe is by far, one of my favorites. I made it with yam fries and salad for my mom who was visiting at the time. She was so impressed and complimentary which meant a lot to me since I regard her as the best cook in the whole world! Thank you Nourishing Meals for making me look good!
Here are the ingredients you need:
3 to 4 green onions, ends trimmed
1 large handful fresh cilantro
1 to 2 teaspoons lemon zest (optional)
1 teaspoon Herbamare
freshly ground black pepper
1 to 1 1/2 pounds raw wild salmon, skinned and deboned
1 cup cooked quinoa
"Using a food processor fitted with the "s" blade process the green onions, cilantro, lemon zest, Herbamare, and black pepper until it is finely minced.
Add the salmon and quinoa and process again until desired consistency. I like to have a few little chunks of salmon still left. You might want to pulse it until you get the consistency you want.
Form into patties and place onto a plate. Heat a large skillet over medium to medium-high heat. Add a tablespoon or so of olive oil and place a few patties in the skillet. I cook only three at a time in a 10-inch skillet. If your pan is hot it should only take 2 to 3 minutes per side to cook. If your pan is not quite heated it will take about 5 minutes per side and they may stick a little."
yield: 6 pattiesprep time: 15 minutesRead more here about this and many other Nourishing Meals.
Here's to your health,
Resources: The Whole Life Nutrition Kitchen
BASIC PROTEIN SHAKE RECIPE InstructionsBlend together:
- 2 cups plain soy milk, rice milk or almond milk (not sweetened vanilla or chocolate flavors, etc.)
- 15 to 20 grams of protein powder (soy, whey, rice, etc.), measured according to package directions
- 1 cup blueberries or 1 medium banana
- 1 Tablespoon flaxseed oil or essential oil blend
Try this Berry-Cherry Smoothie for an alternative that can also be a meal on its own - and a delicious one at that!Here's to your health!Dr. Mead
- Add 1 heaping Tablespoon fiber supplement to the above recipe.
- For extra calories and thickness, add 1-2 Tablespoons nut butter to the above recipe.
- For a “green shake”, add powdered spirulina or liquid chlorophyll.
- Add 2-3 ice cubes along with cold fruit and liquid if you want a frosty blend.
- Add 1 cup low fat yogurt in place of one cup of liquid for a thicker shake.
- In lieu of blueberries or banana, use 1 cup fresh fruit of your choice, preferably organic, in-season and locally grown.
- You can combine all the ingredients in the blender (except the protein powder) ahead of time and refrigerate until you are ready to blend in the protein powder and consume it.
Resources Ayoob, Keith et al. Healing Foods. 2000. International Masters Publishers.
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
For more information check out Allrecipes.comEnjoy!Here's to your health,Dr. Mead
- 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.
- 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.
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.
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.
Here's to your Health,
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 oil4 shallots (or onions), finely chopped1 red pepper and 1 yellow pepper, stem, ribs and seeds removed1tbsp red (or white) wine vinegar1 firm dark green lime, grated rind (no pith) and 2tsp juice2tsp brown sugar4 firm, ripe tomatoes, peeled, seeded and dicedsalt and freshly ground black pepper4 tuna steaks, weighing about 175g eachabout 16 basil leaves, torn upHeat 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
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 CakesIngredients:2 tablespoons olive oil, plus more vegetable oil for frying1 small onion, cut into 1/4-inch dice1 large garlic clove, minced3/4 teaspoon ground cumin1/4 teaspoon cayenneTwo 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 crumbsKosher salt and freshly ground pepper1/3 cup gluten-free flour (or all-purpose flour if not wheat/gluten intolerant)2 large eggs, beatenSalsa, Avocado and lime wedges, for serving
- 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.
- 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.
- 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 SoupIngredients1 tbsp olive oil1 large onion2 large parsnips3 large carrots2 pints of vegetable stock - I used some homemade chicken stock2 tbsp natural yoghurt1/2 teaspoon cumin (optional) - I used 1/8 -1/4 of a tsp Instructions
Serve with fresh bread or rolls and butter, and season with plenty of black pepper.
- Chop the onion and sweat it, covered, in the olive oil for 10 minutes
- Add the carrots and parsnips (cubed) and the stock, cover and simmer for 30 minutes.
- Leave to cool for 15 minutes then whizz up in a food processor or with a wandy thing like we've got.
- Stir in the yoghurt and cumin.
For more great soup recipes, check out: http://www.accidentalsmallholder.net/articles/recipes/
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.comThere are many delicious, healthy recipes on this site - all wheat, egg and dairy free! Avocado and Guacamolewww.avocado.org