Recipes
- Quinoa Salad
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Canada’s Food Guide recommends that you make half of your grain servings whole grain. Quinoa (pronounced keen-wa) has been referred to as the mother of all grains.
Ingredients
1 ½ cups Casbah Quinoa
3 cups Imagine Vegetable Broth
1 container grape tomatoes, halved
1 sweet yellow pepper, chopped
½ English cucumber, chopped
¼ cup chopped flat leaf parsley
¼ cup Spectrum Extra Virgin Olive Oil
3 tbsp Spectrum Unfiltered Apple Cider Vinegar
1 large clove garlic, minced
Salt to taste (optional)Preparation Instructions
Place quinoa in fine mesh sieve and rinse well under running water and drain; set aside. In saucepan, bring vegetable broth to a boil and add quinoa. Stir and reduce heat to low. Cover and cook for about 20 minutes or until liquid is absorbed. Fluff with fork into large bowl. Let cool slightly. Add tomatoes, pepper, cucumber and parsley. In small owl, whisk together oil, vinegar and garlic. Drizzle over salad and toss to combine. Season to taste.
Makes 8 servings
- Light Satay with Chili Garlic Sauce & Almond butter
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Ingredients
Makes about 2 1/4 cups sauce
1/4 cup MaraNatha® No Stir Almond Butter, Crunchy
1 Tbsp. Coconut milk or milk
1 Tbsp. Soy sauce
1 Tbsp. Brown sugar
1 tsp. Garlic powder
1 tsp. Onion powder
1 Tbsp. Spectrum® Apple cider vinegar
1 tsp. Chili garlic sauce*
1/2 cup WaterPreparation Instructions
In medium saucepan, whisk all ingredients together. Heat to a slight boil, reduce heat and simmer for 10 minutes or until sauce thickens. Serve with thinly sliced broiled or barbequed skewered chicken breast, beef, or tofu. *Found in the ethnic foods aisle of most grocery stores.
- Terra Bruschetta
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Nutritional Health Benefits:, Low in Sodium, Cholesterol Free, Source of Fiber
Per serving of 14 chips with 1/3 cup of bruschetta (1/6 recipe):
190 calories, 2 g protein, 14 g fat, 21 g carbohydrates, 5 g fiber, 100 mg sodiumIngredients
1 lb ripe plum tomatoes (about 6), seeded and chopped 450 g 2-4 Tbsp Spectrum Extra Virgin Olive Oil 44-88 mL 2 Tbsp chopped fresh basil or parsley 44 mL 1 clove garlic, minced 1 Salt and Pepper to taste 6-oz bag TERRA Exotic Original Chips 270 g Preparation Instructions
Combine all ingredients except chips in a bowl. Cover and refrigerate at least 15 minutes or until ready to serve. Serve on top of your favorite variety of TERRA Exotic Original Potato Chips.
PREP TIME: 10 minutes
REFRIGERATION TIME: 15 minutes
- Mango Salsa & Tortilla Chips
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Nutritional Health Benefits: Baked, Cholesterol Free, Low in Saturated Fat
Per serving of 14 chips with ½ cup salsa (1/10 recipe):
140 calories, 3 g protein, 1.5 g fat, 31 g carbohydrates, 4 g fiber, 85 g sodiumServes 10
Ingredients
2 large mangoes, ripe but still firm, peeled 2 1 pineapple, peeled and cored 1 1 large red bell pepper, seeded 1 1 medium red onion, peeled 1 2 jalapeno peppers, seeded and minced 2 ½ cup chopped fresh cilantro 125 ml ¼ cup freshly squeezed lime juice 62 ml 1 bag of Garden of Eatin’ Tortilla chips 255 Preparation Instructions
Cut mangoes, pineapple, red bell pepper and red onion into ¼ inch cubes.
Combine all ingredients in a large bowl. Cover and refrigerate for several hours before serving.
Serve with your favorite variety of Garden of Eatin’ Tortilla chips.
- Veggie Chicken Caesar Salad
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Nutritional Health Benefits: Low Fat, No Saturated Fat, Cholesterol Free
Per serving of ½ package and 1.5 cups of Caesar salad with dressing:
280 calories, 25 g protein, 16 g fat, 11 g carbohydrates, 3 g fibre, 880 mg sodiumIngredients
1 pkg. Yves Veggie Cuisine Veggie Chicken Tenders 170 g 1/2 head garlic, roasted and separated into cloves 1/2 1/4 cup Spectrum olive oil 62.5 mL 1 tbsp. each of Spectrum white wine vinegar, lemon juice, and grated Parmesan 22 mL 1 tsp. each Dijon mustard and capers 5 mL 1 head Romaine lettuce, washed, dried and torn 1 3/4 cup prepared croutons 187.5 mL 1/4 cup shaved Parmesan 62.5 mL Preparation Instructions
1.Pan-sear Veggie Chicken Tenders in a lightly oiled pan until golden tinged. Set aside.
2.Mash roasted garlic in a large bowl. Whisk in oil, vinegar, lemon juice, grated Parmesan, capers and Dijon.
3.Toss with Romaine.
4.Sprinkle with croutons, shaved Parmesan, and Veggie Chicken Tenders and serve.
- Creamy Hearty Oatmeal
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A high fiber, satisfying breakfast that will give you energy all morning.
Nutritional Health Benefits: Soy Dream: Cholesterol Free, Low in Sodium, Dairy Free
Oatmeal:
Per each of 3 servings (1/3 recipe):
230 calories, 9 g protein, 5 g fat, 40 g carbohydrates, 5 g fibre, 200 mg sodiumMakes 2 – 3 servings.
Ingredients
2 cups Soy Dream original 500 mL 1 cup old fashioned rolled oats 250 mL ¼ cup raisins or chopped dates 62.5 mL pinch of salt ¼ tsp. cinnamon (optional) 1.25 mL sprinkle roasted nuts or seeds (optional) Preparation Instructions
Place all ingredients in a saucepan. Bring to boil. Cover (leaving lid ajar to prevent boiling over), reduce heat to very low and simmer for 10 minutes. Stir often. Serve topped with roasted nuts or seeds and fresh fruits of your choice.
- Blueberry Mini Muffins
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Nutritional Health Benefits: Cholesterol Free, Low in Sodium, Dairy Free
Per serving of 1 muffin (1/12 recipe):
180 calories, 3 g protein, 8 g fat, 26 g carbohydrates, 1 g fibre, 190 mg sodiumMakes 1 doz. Muffins
Ingredients
¾ cup whole wheat pastry flour 187.5 mL ¾ cup unbleached white flour 187.5 mL 6 tbsp. Spectrum canola or safflower oil 89 mL 2 oz. regular tofu or 1 beaten egg 29 mL ½ cup cornmeal 125 mL 1 cup Rice Dream original 250 mL 1 tbsp. baking powder 14 mL 1/3 cup maple syrup 83 mL ¼ tsp. sea salt 1.2 mL 1 cup fresh or frozen blueberries 250 mL Preparation
Preheat oven to 375 F. Sift or mix all dry ingredients. In a separate bowl, mix all wet ingredients. If using tofu, puree in a blender with Rice Dream Original, then add to other wet ingredients. Stir wet ingredients into the dry ingredients, just enough to mix. Oil muffin tin or line with cupcake papers. Spoon in batter, filling cups 2/3 full. Bake for 20-25 minutes, until golden brown.
- Veggie Lasagna
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Makes 4-6 servings.
Ingredients
1 pkg Yves Ground Round Original 3 cups mozzarella cheese, shredded 1500 mL 1 tsp Spectrum Canola Oil 5 mL 1 medium onion, diced fine 1 2 cloves garlic, minced 2 8 oz low fat ricotta cheese or tofu 227 mL 1 tbsp flour 22 mL 1/2 cup blanched or frozen spinach, chopped and squeezed 250 mL 9 piece oven ready lasagna noodles 9 5 cups tomato basil pasta sauce 2500 mL 1/2 tsp salt 2.5 mL 1 tsp pepper 5 mL 1 tsp oregano 1 mL Preparation Instructions
Preheat oven to 350°F and spray a lasagna pan lightly with oil. Sauté onions and garlic in oil over medium heat until soft. In a bowl mix ricotta cheese or tofu with salt, pepper, oregano, flour, spinach and sautéed onions.
In another bowl mix Veggie Ground Round Original with 3 cups tomato sauce. Create the layering by spreading 1/2 cup of the reserved tomato sauce on the bottom of pan and top with 3 lasagna noodles. Cover noodles with half of the Veggie mixture and 1 cup of cheese. Arrange 3 noodles on top followed by the spinach mixture. Spread on remaining Veggie mixture followed by 1 cup of cheese.
Place the last 3 lasagna noodles on top and cover with the rest of the tomato sauce and cheese. Bake for 45 minutes or until the noodles are tender.
- Sweet Potato Shepherd’s Pie
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Makes 4 servings.
Ingredients
1 1/2 lbs sweet (or white) potatoes, peeled and chopped 750 g 2 tbsp soft, non-hydrogenated margarine 25 mL 1/4 tsp fresh ground pepper 1 mL 2 tsp canola oil 10 mL 1 pkg Yves Veggie Original Ground Round 340 g 1 green pepper, chopped 1 2 cloves garlic, minced 2 1 tbsp all purpose flour 15 mL 1 cup Imagine Low Sodium vegetable broth 250 mL 1 cup combined, sweet peas, corn and carrots 250 mL Preparation Instructions
In pot of boiling water, cook sweet potatoes for about 15 minutes or until tender. Drain well and return to pot. Add margarine and half of the fresh ground pepper and mash until smooth; set aside. In a non-stick skillet, heat oil over medium heat. Cook ground round, green pepper and garlic, stirring for 5 minutes. Stir in flour and cook, stirring, for 1 minute. Add stock to skillet; bring to a boil. Add peas and remaining ground pepper. Spread mixture into 8-inch (2 L) square baking dish. Spread mashed sweet potato over top. Bake in 400°F (200°C) oven for about 15 minutes or until bubbly around edges.
Per each of 8 servings:
Calories 343, Protein 20 g, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrate 48 g, Fibre 8 g, Sodium 646 mg , Potassium 706 mg
- Raisin Bread Pudding
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Makes 8-10 servings.
Instructions
8 cups cubed raisin or fruit bread 2L 1/4 cup golden raisins 50 mL 1 1/4 cup candied orange (optional) 50 mL 2 tbsp chopped almonds (optional) 25 mL 2 tbsp Spectrum Organic Whole Flaxseed 25 mL 5 eggs 5 3 cups Soy Dream Enriched Vanilla chilled 750 mL 3/4 cup granulated sugar 175 mL 1 tbsp grated orange rind 15 mL 1 tsp vanilla 5 mL 1 Tbsp. Spectrum Almond Oil (optional) Preparation Instructions
Sprinkle bread in bottom of greased 10-inch (2.5L) oval baking dish. Sprinkle raisins, flax seeds, candied orange and almonds (optional) over top; set aside. In large bowl, whisk together eggs, Soy Dream, sugar, orange rind and vanilla.
Pour over bread mixture. Cover and refrigerate for 1 hour. Uncover and bake in 375 F (190 C) oven for about 45 minutes or until golden and knife inserted in center comes out clean. Drizzle each serving with some oil if desired.
Per each of 8 servings:
330 calories, 11 g protein, 8 g fat, 55 g carbohydrates, 4 g fibre, 250 g sodium.
- Minestrone Soup
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Makes 4-6 servings.
Ingredients
2 tsp Spectrum Organic Extra Virgin Olive Oil 10 mL 1 Onion, chopped 1 4 Cloves garlic, minced 4 2 Stalks celery, chopped 2 1/4 tsp Hot pepper flakes 1 mL 1 can Plum tomatoes 28 oz/796 mL 2 cups Imagine Organic Vegetable or Chicken Broth 500 mL 1 can White kidney beans, drained and rinsed 19 oz/540 mL 1 cup Ditali or tubetti pasta 250 mL 2 tbsp Chopped fresh basil 25 mL Preparation Instructions
In soup pot heat oil over medium heat and add onion, garlic, celery and hot pepper flakes and cook for about 5 minutes or until softened.
Meanwhile, in blender or food processor, puree tomatoes until smooth. Pour into vegetable mixture with vegetable stock and bring to a boil. Reduce heat and simmer for 10 minutes. Add beans, ditali and basil and boil gently for about 8 to 10 minutes or until pasta is al dente.
Per each of 4 servings:
270 calories, 12 g protein, 4.5 g fat, 48 g carbohydrates, 9 g fibre, 160 g sodium.
