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Kamut Spaghetti with Steamed Mussels

Kamut Spaghetti with Steamed Mussels

Clams would also work with this recipe. Brown rice, quinoa, or spelt spaghetti can be used if you can’t find kamut. 1/2 lb (225 g) kamut spaghetti 1 leek, thinly sliced 2 cloves garlic, minced 1/2 cup (125 mL) dry white wine 1 cup (250 mL) cremini mushrooms, sliced 4 medium tomatoes, diced 1/2 tsp (2 mL) red pepper flakes Salt and pepper to taste 2 lbs (1 kg) mussels, rinsed 1 Tbsp (30 mL) extra-virgin olive oil 1/3 cup (80 mL) flat leaf parsley or cilantro, chopped Cook spaghetti according to package directions. Drain, reserving some of the cooking water. Put noodles back in the pot and cover to keep warm. Heat 2 tsp (10 mL) oil in a large skillet. Saute the leek and garlic until they start to soften, about 3 minutes. Add white wine and mushrooms; cook until most of the liquid has evaporated, about 3 minutes. Add the tomatoes, red pepper flakes, salt, pepper, and 1/2 cup (125 mL) reserved pasta water. Simmer until the tomatoes just begin to break down, about 4 minutes. Add the mussels to the skillet, cover, and cook for 3 to 4 minutes or just until they open. Discard any that stay shut. Add mussels and tomato sauce to the pasta pot and stir to mix. Divide among serving plates, drizzle with olive oil, and garnish with parsley. Serves 4. Each serving contains: 477 calories; 37 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 57 g carbohydrates; 7 g fibre; 658 mg sodium source: " Not Your Average Noodle ", alive #335, September 2010

Green Tea Chicken Noodle Soup

Green Tea Chicken Noodle Soup

Dried shiitake mushrooms add meaty texture and a ton of umami. You can also use rice vermicelli in this recipe. 1 oz (25 g) dried shiitake mushrooms 1 Tbsp (15 mL) green tea or 2 green tea bags 1 in (2.5 cm) piece ginger, peeled, thinly sliced 1 stalk lemongrass, outside leaves removed, finely sliced 4 oz (100 g) mung bean noodles 2 boneless chicken breasts, cut into cubes 1 cup (250 mL) shelled edamame, frozen Salt to taste Freshly ground black pepper Fresh cilantro (optional) Cover mushrooms with water and set aside. In a large pot add 6 cups (1.5 L) of water along with green tea, ginger, and lemongrass. Heat until water is just about to reach a boil. Remove from heat and let steep for about 5 minutes. In a large bowl, soak noodles in warmed water until softened. Use kitchen shears to cut the noodles in half. Meanwhile, heat 2 tsp (10 mL) vegetable oil in a skillet over medium-high heat and cook chicken until no longer pink inside; remove from heat. Strain tea infusion into a large saucepan and discard solids. Bring to a boil, add edamame, and gently boil for 3 minutes. Stir in mushrooms and 1 cup (250 mL) of the mushroom soaking liquid; cook for 2 minutes. Add vermicelli and chicken; simmer for 3 minutes. Place in serving bowls and garnish with black pepper and cilantro. Serves 4. Each serving contains: 244 calories; 23 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 32 g carbohydrates; 2 g fibre; 60 mg sodium source: " Not Your Average Noodle ", alive #335, September 2010

Three-Bean Salad

Three-Bean Salad

The flavour of this fibre-packed salad only gets better as it sits. Consider making it on Sunday and taking it to work for healthy lunches the following week. 1 - 19 oz (540 g) can navy beans, drained and rinsed 1 - 19 oz (540 g) can kidney beans, drained and rinsed 1 - 19 oz (540 g) can chickpeas, drained and rinsed 4 plum tomatoes, chopped 1 - 10 oz (283 g) can mandarins, drained 2 celery stalks, sliced thinly 1/2 red onion, chopped fine 1 cup (250 mL) curly parsley, chopped 1/3 cup (80 mL) apple cider vinegar 2 Tbsp (30 mL) agave syrup 1/4 cup (60 mL) extra-virgin olive oil Salt and pepper to taste Juice of 1 lime Hempseeds (optional) In large bowl, mix beans, tomato, mandarins, celery, onion, and parsley. For dressing, whisk together vinegar, agave syrup, oil, salt, and pepper in small bowl. Add dressing to bean mixture; toss to coat. Chill in refrigerator for 2 hours. Place bean salad in serving bowls and drizzle with lime juice. Garnish with hempseeds if desired. Serves 6. Each serving contains: 410 calories; 17 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 64 g carbohydrates; 15 g fibre; 946 mg sodium Tip: While there are plenty of good-for-you varieties of canned beans available from natural health retailers, those same retailers often sell dried beans in their bulk sections. If canned goods aren’t your thing, make your own beans—it’s easy! Rinse your dried beans carefully to ensure no dirt or other foreign matter; soak your clean beans in plenty of fresh water overnight; in the morning simply drain, rinse well, and then boil in fresh water for 10 minutes. That’s it! Now your dried beans are ready for use in this or any other recipe. source: " The Joy of (not) Cooking ", alive #334, August 2010

Spiced Golden Beet Soup

Spiced Golden Beet Soup

This golden soup is filled with plenty of healthy spices. Roast beets in advance in order to cut down on preparation time (see below). 2 Tbsp (30 mL) extra-virgin olive oil 1/2 onion, diced 2 garlic cloves, minced 1 in (2.5 cm) piece ginger root, peeled and minced 1 lb (450 g) golden beets, roasted and peeled 1/2 tsp (2 mL) ground cinnamon 1/4 tsp (1 mL) turmeric 3 1/2 cups (875 mL) chicken stock Salt and freshly ground black pepper Chopped cilantro or fresh dill Heat oil in large saucepan. Add onion, garlic, and ginger. Saute just until onions are soft. Do not brown. Chop peeled beets. Add to onions in saucepan along with cinnamon, turmeric, and chicken stock. Bring to a boil. Cover, reduce heat, and simmer for 5 minutes to blend flavours. Remove from heat and cool before purée ing. Purée soup in blender or food processor until smooth. Add salt and pepper to taste. Strain, if you wish. Refrigerate until fully chilled. Serve with chopped fresh herbs. Makes 5 cups (1.25 L). Each serving contains: 126 calories; 5 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 14 g carbohydrates; 2 g fibre; 258 mg sodium Simple steps for roasting beets The amount of time it takes to roast beets varies depending on the size of the beet. Preheat oven to 500 F (260 C). Rinse beets clean. Place beets in a small casserole dish with a tight-fitting lid. Roast until the centres of the beets are soft and can be pierced easily with a fork, about 45 minutes to 1 1/2 hours, depending on the size of the beet (smaller ones cook faster). Remove casserole from oven, take off lid, and wait until beets are cool enough to handle. Peel by rubbing the beet gently with fingertips. Soak fingers in lemon juice for a couple of minutes to remove any staining from the beets. source: " Summer Soups ", alive #334, August 2010

Fiery Chipotle Gazpacho

Fiery Chipotle Gazpacho

Chipotles add smoky flavour to this soup, and are available in tins in the Mexican food section of many stores. 2 - 14 oz (298 mL) cans fire-roasted tomatoes, including juices 1/2 cup (125 mL) yellow pepper, finely diced 1 cup (250 mL) English cucumber, finely diced 1/2 cup (125 mL) red onion, finely chopped 1 canned chipotle chili in adobe sauce, finely minced 1 cup (250 mL) cold vegetable broth 1/4 cup (50 mL) extra-virgin olive oil Freshly squeezed juice of 1/2 lemon 2 Tbsp (30 mL) balsamic vinegar 1/4 cup (60 mL) finely minced fresh herbs such as parsley, oregano, and basil 2 Tbsp (30 mL) Worcestershire sauce Freshly ground black pepper 2 large cloves garlic, smashed and minced Sea salt 1 hard-cooked egg 1 - 46 oz (1.36 L) can tomato juice (about 5 1/4 cups) 1/3 cup (80 ml) panko (Japanese breadcrumbs) Salt and freshly ground black pepper Balkan-style plain yogourt (optional) Dice fire-roasted tomatoes. Place in large deep bowl along with juices, remaining diced vegetables, and chipotle chili. Stir in cold vegetable broth, oil, lemon juice, balsamic vinegar, herbs, and Worcestershire sauce. Add pepper to taste. Set aside. Place smashed garlic in small bowl and sprinkle with a little sea salt. Chop egg and add to garlic. Mash with fork until blended. Stir tomato juice into vegetable mixture along with egg mixture. Stir in breadcrumbs until dissolved. Add salt and pepper to taste. Cover; refrigerate overnight for flavours to blend. Serve with dollops of yogourt. Makes 12 cups (3 L). Each serving contains: 71 calories; 2 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 9 g carbohydrates; 1 g fibre; 141 mg sodium source: " Summer Soups ", alive #334, August 2010

Curried Spinach with Cashews

Curried Spinach with Cashews

The onions and garlic are cooked in this recipe. There are plenty of live food enzymes left to ease digestion. This is a good transitional recipe that will entice a non-raw foodie. Leftovers can be added to your green smoothie. 2 - 5 oz (142 g) bags fresh spinach 2 Tbsp (30 mL) water 1 1/2 cups (350 mL) onion, chopped 2 cloves garlic, minced 1 small green chili, seeded and minced 1/2 cup (125 mL) raw cashews 2 Tbsp (30 mL) fresh lime juice 1/2 cup (125 g) unripe coconut meat* 1 to 2 tsp (5 to 10 mL) curry powder or curry paste 3/4 tsp (4 mL) salt 1 cup (250 mL) coconut water *Substitute 1 1/2 cups (350 mL) organic coconut milk if you don’t want to fuss with a cleaver! Coarsely chop spinach and set aside in large serving bowl. Heat water in large saucepan and add onions, garlic, and chili. Cook on low heat for 5 minutes, stirring occasionally. Mix with spinach and keep warm. The spinach will wilt slightly. Meanwhile combine cashews, lime juice, coconut meat, curry powder or paste, and salt in a blender and purée until fairly smooth. Gradually blend in coconut water. A few remaining little cashew chunks are fine. Set aside over bowl of warm water, or place in dehydrator or warming oven. Drizzle cashew mixture over the spinach/onion mixture. Serve on a bed of wild rice or with julienned zucchini noodles. Garnish with fresh peach slices and a sprinkle of cashews. Serves 4. EACH SERVING CONTAINS: 236 calories; 7 g protein; 16 g total fat (5 g sat. fat, 0 g trans fat); 21 g carbohydrates; 4 g fibre; 508 mg sodium source: " Simply Rawsome! ", alive #333, July 2010

Beet Burgers with Almonaise

Beet Burgers with Almonaise

Burger 1 medium-sized beet, peeled and cut in chunks 1 cup (250 mL) carrots, sliced 1 onion, roughly cut Handful of parsley 1 1/2 cups (350 mL) buckwheat, soaked overnight, rinsed, and drained* 1 cup (250 mL) sunflower seeds, soaked 4 to 6 hours, rinsed, and drained 1 cup (250 mL) walnuts, soaked 4 to 6 hours, rinsed, and towel dried (optional) 1/2 cup (125 mL) sesame seeds 2 Tbsp (30 mL) nama shoyu (unpasteurized, raw soy sauce) 2 Tbsp (30 mL) walnut oil 1 Tbsp (15 mL) lemon juice 1 clove garlic, minced 1 Tbsp (15 mL) cumin Dash of cayenne Salt and pepper to taste *Soaked buckwheat expands to almost 2 cups (500 mL); use the full amount. Chop beet and carrots to kernel consistency in food processor by pulsing and pausing the S-blade. Set aside in glass mixing bowl. Process onion, parsley, sprouted buckwheat, and sunflower seeds to a doughlike consistency. Mix all ingredients together by hand in glass bowl. Adjust seasoning to taste. Form into patties. Place on sheet or baking tray. Dehydrate for 6 hours or overnight on a setting just below 120 F (49 C). No worries if you did not plan a day in advance. Buckwheat and sunflower seeds soften in an hour and will do just fine in this veggie burger recipe. You can bake these burgers in the oven for that all-important first taste test. Make the raw version next time, and enjoy your first effort guilt free. Serve between two fresh leaves of romaine lettuce. Add a slice of tomato and a dollop of Almonaise. Makes 12 to 15 burgers, depending on thickness. EACH SMALLER BURGER CONTAINS: 183 calories; 5 g protein; 12 g total fat (1 g sat. fat, 0 g trans fat); 18 g carbohydrates; 4 g fibre; 91 mg sodium Almonaise 1/4 cup (60 mL) ground almonds 1/4 cup (60 mL) water 1 or 2 cloves garlic 1/4 tsp (1 mL) Celtic sea salt Juice of 1 lemon Big handful of fresh dill A few drops of stevia or agave nectar Pinch of cayenne or freshly grated horseradish (optional) 1/2 cup (125 mL) extra-virgin olive oil Put first 4 ingredients in blender. Process on high for 1 minute. Add lemon juice, dill, stevia, and cayenne. Drizzle oil into the running blender until the mixture emulsifies. Keeps refrigerated for up to 5 days. Makes 1 1/2 cups. EACH 1 TBSP (15 ML) SERVING CONTAINS: 56 calories; 0 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 30 mg sodium For a Super-Healthy Version Soak organic almonds overnight. Slip almonds out of their peel by pinching them between thumb and forefinger. You might have to pour hot water on the almonds and soak them for a few minutes. Soaking Tip Soaking nuts and seeds removes the enzyme-inhibiting coating that protects the seed from sprouting prematurely. Removing this makes the nut easier to digest. Always rinse off the soaking liquid. source: " Simply Rawsome! ", alive #333, July 2010

Zucchini Pasta with Marinated Cherry Tomatoes and Pesto

Zucchini Pasta with Marinated Cherry Tomatoes and Pesto

Pasta 4 cups (1 L) cherry tomatoes 2 cloves garlic, finely chopped 1/2 cup (125 mL) fresh basil, finely chopped. 1/4 cup (60 mL) extra-virgin olive oil 1 Tbsp (15 mL) lemon juice 1/2 tsp (2 mL) Celtic sea salt 1/2 cup (125 mL) sweet onion, thinly sliced 2 cups (500 mL) shiitake mushrooms, sliced 3 Tbsp (45 mL) low-sodium soy sauce 2 Tbsp (30 mL) extra-virgin olive oil 2 - 6 in (15 cm) zucchinis Marinate first 6 ingredients in a glass jar; turn it over a few times. You can do this the night before. It’s fine to leave the jar on the counter. Marinate sweet onion and mushrooms with soy sauce and oil for 10 minutes to take the raw taste off the onions and to soften and colour mushrooms. Slice zucchinis lengthwise with a mandoline or potato peeler. This looks like real pasta! Include the skin only when organic produce is purchased. Place zucchini in casserole dish. Top with marinated tomatoes and mushroom/onion mixture. (Discard marinade from onions.) Serve with pesto and garnish with pine nuts. Serves 4. Each serving contains: 188 calories; 4 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 14 g carbohydrates; 3 g fibre; 710 mg sodium Pesto This pesto is made without cheese or oil. 1 bunch fresh spinach* 1 bunch fresh cilantro* 1 bunch fresh parsley* 1 bunch fresh basil 1 avocado, cut into pieces Juice of 1/2 lemon 2 cloves garlic, chopped 1/3 cup (80 g) pine nuts 3 Tbsp (45 mL) nutritional yeast Sea salt *Note: substitute basil for these three ingredients if you have a plentiful supply of basil in your garden, or simply use spinach and cilantro. Combine all ingredients in food processor. Pulse and chop with S-blade of food processor; blend until smooth. Add water if needed. Freeze pesto in zip-lock bags flattened to 1/4 in (6 mm) thickness. Break off needed amounts at short notice and add them to warm pasta and tomato soup, or use pesto instead of butter in vine-ripened sweet tomato sandwiches. Each 1/4 cup (60 mL) serving contains: 53 calories; 2 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 4 g carbohydrates; 2 g fibre; 105 mg sodium source: " Simply Rawsome! ", alive #333, July 2010

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