Easy Late-Summer Ideas :: Food and Nutrition :: Recipes

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Easy Late-Summer Ideas
by author Sally Errey, RNCP and Christel Gursche

August is all about enjoying those last full days of summer to the maximum. So why not grab family, friends or your sweetie and pack a picnic, just perfect for lounging in the sun or enjoying on a yacht, or pull out something special on a hike.

Picnic Picks

These picnic-perfect ideas are easily pulled together; after all, who wants to spend the glorious day making something from scratch? Just because they’re fast though, doesn’t mean they’re not fresh. In fact, these scrumptious ideas are always a popular hit because they pack the goodness of fresh vegetables with sensational flavour. I like to make sure that along with the breads and vegetables there is a good quality protein. Feel free to use plenty of hummus, pesto made with walnuts, or for a really quick fix, some soy cheese and soy turkey slices. This generally keeps both the herbivores and carnivores in your group happy. If the Mediterranean Deli Sandwich doesn’t seem exotic enough, the Sushi Wraps are sure to impress. The authentic flavour comes from gently roasted sesame seeds, ginger, teriyaki sauce and brown rice. Pack a thermos with green tea, sit back, relax and take time to contemplate nature’s picnic table.

–Sally Errey, RNCP

Mediterranean Deli Sandwich

Sushi Wraps

Fill It with Millet

Last year I discovered millet. A grower from Saskatchewan gave me a burlap sack with hulled millet from his display at a Vancouver health show. Though I heard Dr. Paavo Airola praising the nutritional value of millet years ago in his lectures, I had only used millet very sporadically. Now I had lots of it–and guess what? It quickly became one of my favourite ingredients for breakfast cereals, stuffings and main courses.

The advantage of millet is that it doesn’t require a lot of time to cook–after bringing it to a boil, it only takes fifteen minutes to simmer.

There are many cereal grains other than our common wheat, rye, oats and rice that in the past played an important role in feeding people around the world. The Incas had their amaranth, quinoa fed the Peruvians, corn was a staple of the Canyon Indians in the southern US, while buckwheat was popular in Russia. So was millet, and the Mongolians loved it too. Even the Chinese consumed millet 5,000 years ago before they switched to rice.

It is really a shame that we have forgotten about these ancient grains. They are so valuable, nutritionally speaking. Millet has very high mineral and trace element content. In particular it is rich in silica, the beauty mineral that gives lustrous shiny hair, soft skin, and strong bones and fingernails. Silica also strengthens connective tissue andbenefits teeth. A serving of two tablespoons (50 grams) of millet provides the body with its daily need for iron. Double that and you get enough natural fluoride to protect and build healthy teeth.

Most natural foods stores carry millet in either bulk form, or pre-packaged. When you weigh its price with its nutritional value, you wonder why so few people use millet. Here are some of my favourite recipes.

–Christel Gursche

Millet with Berries in Season

Swiss Chard Roll ups with Millet Stuffing

Stuffed Tomatoes

Source: alive #250, August 2003

Wrapped In Gourmet Goodness
Nutritious, organic and ready in a jiffy! Enjoy the international flavors of these tasty, wholesome and quick wraps. They're easy and fun to assemble and are a big hit with family and friends.

Lemon Power Bars

Happy in Herb Heaven
When I was growing up, my mother would send me into our herb garden to gather chives, parsley and lovage. I'll never forget being surrounded by the distinctive aromas and how she used these herbs to enhance the flavour of our soups, salads and more. Herbs are nature's special gift to us.

Veg Out for Summer
My mother was quite interested in the "back to raw food" movement sweeping through Germany when I was youn.

Go Wheat-Free
Grains are an integral part of our daily fare. In the West, the word "meal" literally means "ground grain." Similarly, "meal" is synonymous with the predominant grain of the East, rice.

Mm...Mm...Mm...Mushrooms to Remember
Nature gives us a highly nutritious treat that comes in many different shapes, sizes and colours. It grows either wild in wooded areas and may be harvested late spring to late fall, or it is cultivated and available year-round.

Live, Whole Foods
January is a perfect time to discover the cleansing and healing power of fresh, wholesome food full of live nutrients to support your digestion, lift your spirits and make you feel alive.

Recipes for Romance
Valentine's Day is a perfect time to show your loved one how much you care. This could be as simple as a special tea for two, as gourmet as a four-course meal, or as comfy as breakfast in bed.

Living Foods for Vibrant Health
There is a great difference between cooked food and raw food. Though cooked food provides the basic nutrients of starch, protein and fat, as well as minerals and some heat-resistant vitamins, it doesn't provide enzymes. Heat, when it rises above 48 degrees Celcius, kills enzymes.

Cancer-Fighting Foods
It's easy to take in the power of cancer-preventing plantfoods at all times of the day, for breakfast, lunch and dinner.The anticancer recipes featured this month will certainly put you on the right path.

Gifts From the Kitchen
Mother's Day is as much fun for the kids as for Mom. Giggling and whispering loudly, the darlings tiptoe to the kitchen to whip up traditional breakfast in bed.

Mediterranean Backyard Barbecue
The barbecue season is just around the corner, and it can be easy to forget the recommended daily servings of fruits and vegetables when an abundance of steak and burgers is being serve.

The Tastes of Summer
Who would ever have thought that barbequing could provide a host of powerful and protective vitamins, flavonoids and carotenes? This is easily achieved through using the grill for sizzling salads that feature colourful ve.

School's In: Time to Eat Right!
Quick September Snacks When kids are active it can be hard to get them to stop and eat, and if they do, you certainly want to make the most of the opportunity.

Brain Food
Don't forget your veggies! One of the questions I get asked most often, is "are there foods to help with memory? My standard reply is a resounding "yes! I make sure to eat some of these foods daily.

Warming Winter Dishes
For many years I worked with Fred Edrissi, a European-trained professional chef, in the alive kitchen experimenting with different whole foods and developing unusual, but tasty recipes. We had a lot of fun together and always enjoyed the approval on the faces of the tasters as we passed out samples of our creations.

Granola Energy Bars

Croque Monsieur

Healthy Holiday Fun
This time of year is often filled with excesses: calories, spending, and parties.

Take Time to Savour Slow Food
Rebellion against the fast-food industry has grown into the Slow-Food Movement, which encourages us to take pleasure in well-prepared, nourishing foods. These recipes incorporate a little slow-food style.

Cleansing Foods
After spending the cozy days of winter sipping hot chocolate and finishing the holiday cookies, our body systems can feel sluggis.

Cancer-Free Living
In order to make healthful choices we need to understand the latest disease-fighting foods. That's why I included the Top 40 cancer-fighting foods in my new book, Staying Alive! Cookbook for Cancer Free Living - so that you can incorporate them into delicious, satisfying meals.

Cardamom-Cashew Blobs
Spicy, unique flavor in a flash.

Stir-Fried Vegetable Cabbage Wrap
The secret to healthful stir-fries is to sauté in a broth of 50 per cent water and 50 per cent olive oil, which is just about the only oil that is heat-resistant past the boiling point. Then add the vegetables one by one according to the time it takes for them to be done. Serves two to four.

Mini Onion and Cheese Pie
It doesn't matter which way you eat the onion, it's always good for you! Onions are antibiotic and can be added to almost any savory dish, along with oregano (also known as marjoram), one of the most versatile herbs.

Italian Wrap
Warm this wrap in the oven at 300 F (150 C) or panfry it lightly. Serves two.

German Wrap
The braised cabbage combines wonderfully with the sweetness of black grapes, apple and Bermuda onion as well as the unique taste of the caraway. Serves two.

American Wrap
The flavors of cream cheese, balsamic vinegar and fresh herbs make an unforgettable spread for this simple and hearty wrap. Serves two.

French Wrap
Roasted garlic has a smoky, muted, full-bodied flavor and makes this wrap especially rich and wholesome. Drizzle with pistachio oil for a more sophisticated taste. Serves two.

Mexican Wrap
Simple beans and lettuce are enhanced by the tangy salsa.

Mediterranean Wrap
You can eat this grilled wrap filled with asiago cheese hot or cold--it tastes delicious served either way. Serves two.

Greek Wrap
The fresh sweet grapes and the salty feta make a surprisingly delightful combination.

Beach Blanket Veggie Balls
Veggie balls are great appetizers. To make playful shish kebabs, alternate veggie balls with grape or cherry tomatoes and mushrooms. Serve with a spicy sauce or relish. Another variation is veggie burgers. Form patties from the dough instead of balls and gently sauté in coconut butter. Serve hot with a horseradish gravy, stuffed or double-baked potatoes ("potatoes in jackets") and a leafy green salad.

Veggie Tofu Burgers

Pizza Burgers

Fruit Pizza
Ask your children to experiment with this pizza recipe. Even if it doesn't turn out 100 per cent, you can't help enjoying the love and enthusiasm that went into it.

Steamed Asparagus with Tangy Spring Sauce
This very versatile sauce adds zest to any spring or summer vegetable, hot or cold. You can also serve it over rice or tossed with pasta for a satisfying main dish. The sauce can be conveniently made ahead of time and refrigerated up to three days. Serves four.

Potato Baskets with Mushroom and Thyme Filling
These mouthwatering treats make hearty little snacks or a complete meal when served with a green salad or a raw carrot or red beet salad. Makes about 12 baskets.

Goat Cheese in Olive Oil
This recipe can also be made with feta cheese. It tastes excellent with a crisp salad or on toasted rye bread. Serve it as a palatable surprise or when you want to impress guests arriving unannounced and you have no time to prepare an elaborate meal. Thyme's antifungal and antibacterial properties make it perfect for use in canning or preserving foods.

Baked Camembert With Cranberry Preserves

Pickled Pumpkin
This delicately-spiced preserved pumpkin makes the perfect companion to any kind of salad or served as an hors d'oeuvres. It's a winter condiment to accompany your dinner or lunch and keeps for six months in the refrigerator.

Pumpernickel Rounds
Pumpernickel is a dark rye bread from Germany, hearty enough to sustain Bismarck's army on long winter journeys. Apple and cheese accompanied the pumpernickel because the unique combination of tastes and textures satisfies the taste buds.

Blue Cheese Baguette
This is a delicious yet simple recipe you can prepare ahead of time. It's a great finger food and a wonderful marriage of flavours.

Marinated Apple with Plum-Cashew Dip
While King of Pippins and Rubinettes are good eating apples, this recipe makes them great. The juicy, sweet and tart plums supply carbohydrates, minerals, vitamins and silica.

Sabzi Wrap
These wraps make perfect finger food. they're a wonderful light snack or accompaniment to any meal.

Tortillas
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety.

Pancake Wrap
Wraps are popular take-along meals and snacks. This pancake is especially suitable for those allergic to wheat. Makes 10 to 12 wraps.

EFA Popcorn

Brown Rice Chews
A snack or a meal!

Nutty Carob Squares

Fruit Nut Candies

Royal Snack Mix

Garden Snack Mix

Vegetable Nori Roll-Ups

Home-Roasted Nuts
Nuts can be gently roasted at home by warming them in a fry pan until golden or placing them under the broiler for five minutes. They can also be placed on a baking sheet and placed in the hot oven for five to 10 minutes.

Longevi-Tea
What if there was a magic potion that could lower the risk of a heart attack and stroke, reduce the rate of your arteries becoming clogged, lower your cholesterol, protect against several cancers, and potentially increase bone density? Well, there is! Tea f.

Tex-Mex Barbecue
Do you love hearty steaks, burgers, fries, chicken wings, and lots of beer? By making a few simple substitutions, you can enjoy all the great flavour of your favourite foods yet reduce the risk of disease.

Nutrient-Rich Recipes
With hormones fluctuating monthly and additional changes happening over a lifetime, women can succumb to all kinds of food cravings in an effort to get required nutrients.

Spicy Tomato Salsa
While fresh, vine-ripened tomatoes give you unbeatable taste and valuable live nutrients, you can also use canned tomatoes for this recipe if you're in a rush.

Feta, Chive and Dandelion Dip

Fantastic Flaxseed
The first time I tasted flax seed oil, I was young and working for Siegfried in his bookstore. We were "going together and he invited me home to meet his family over breakfast.

Summertime Is Tomato Time
Can you think of anything more delicious than biting into a juicy, sun-ripened tomato picked from the vine in your garden or on your balcony?

Go Nuts For The Holidays
During the festive season, it can be a challenge to put together a meal that satisfies all the guests and their many different dietary choices. Adding nuts to the menu can solve a number of challenges.

Mediterranean Deli Sandwich

Sushi Wraps

Strawberry Popsicles
This natural and delightfully sweet treat is perfect for those last days of summer as an after-school snack. Strawberries are very high in vitamin C and contain powerful antioxidants to promote health.

Mini Pizzas

Festive Pizza Popcorn
Popcorn has the benefits of being filling, yet low in calories, which makes it perfect for the holiday season! The following recipe makes about 6 cups of popped corn.

Signy's Homemade Power Bars
"It's great to have healthy snacks handy and it means I don't have to resort to 'power (read: sugar) bars' when my blood sugar levels drop. There are so few good snacks or quick food that you can buy when you're away from home, so I love having my own on hand.-Signy Wilson, cancer survivor

Grilled Veggie Wrap with Avocado

Lentil Pita Pockets
Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source.

Apricot Sunrise Wrap

Grilled Sesame Tofu Fingers

Sun Garden Burgers

Spicy Honey Roasted Pecans

Hearty Black Bean Burger

Mango Relish
Fruit servings aren't high on the priority foods list of most men so I'm always looking for ways to slip in a serving here and there. Mangoes are rich in antioxidants and vitamins and red bell peppers pack a punch of vitamin C-even more than oranges!

Chocolate and Strawberry Sandwiches
There is one guarantee with this sandwich-the lunch box will be empty when it returns home. Despite its decadent concept, this sandwich provides healthy whole grains, a serving of nuts provides good fats , and the strawberries

Pizza Squares
Pizza is ideal for the lunch box as you can use any combination of vegetables you know your kids will like in order to slip in some veggie servings. To add protein, try using veggie salami slices, or add pineapple tidbits for a little sweetness.

Turnips are Tops for Health
Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. As a member of the cruciferous vegetable family, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals.

Brie and Wild Mushroom Phyllo
Think of this as the phyllo-siphers scone: baked brie, wild mushrooms, and winter thyme wrapped in crisp bundles.

Let's Do Lunch
Everyone loves lunch! Whether at school or work, the pleasure of unwrapping and eating a lunch bag full of delicious, colourful, and healthy foods makes it one of the best times of the day. Here are a few easy and tasty main course lunch ideas.

Asparagus Snadwich
Asparagus wrapped in cream cheese and sliced bread. Great for a party appetizer!

food and nutrition

Henley Veggie Sandwich
A fresh-forward feast on its own, but feel free to work in marinated mushrooms, mixed greens, or the cheese of your choice.

Whole Foods to Go
I was raised by devout picnickers. My mother thought nothing of packing a picnic dinner of salmon sandwiches, milk, fruit, and cookies-nothing fancy.

Smoked Salmon and Goat Cheese Cucumber Slices
With its low-fat dairy products and smoked salmon, this appetizer gives you a tasty dose of omega-3s and protein. Salmon, cheese, and yogourt also contain the amino acid tryptophan, which helps your body produce serotonin, the feel-good hormone.

Beef Burgers with Gorgonzola Cheese and Sun-Dried Tomatoes
Combine cheese, tomatoes, garlic, and spices in a bowl. Add beef and lightly mix together. Form meat into even-sized patties.

Garden Chicken Burger with Hoisin Barbecue Sauce

Mushroom and Pepper Kebabs
This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal.

Nutty Lentil Burgers with Mint Yogourt Dressing

Baked Coconut Shrimp with Apricot Dipping Sauce
This classic steakhouse appetizer has been given a healthy makeover by baking instead of deep frying.

Herbed Sweet Potato Fries
Great as a steak sidekick, baked sweet potato fries save you plenty of calories and offer up hefty amounts of the antioxidant beta carotene.