Roasted Pumpkin Seeds

Roasted Pumpkin Seeds

by with No Comment Recipes

Every Halloween, we will crave a spooky Halloween pumpkin faces or buying an extra pumpkin to make homemade pumpkin soup, I always save those edible seeds inside.

What are you going to do with the seeds? Don’t toss the seeds. Let’s roast the seeds for healthy snacks. This healthy snack recipe is easy to make at home and a fun project to get the kids involved.

Can I Eat the Whole Pumpkin Seeds? 

Pumpkin seeds are composed of two parts: the cream-coloured shell and the kernel or peptic which is olive green in color. BOTH ARE EDIBLE (the seeds from carving pumpkins and pie pumpkins are edible), so you can roast the whole seed and enjoying the maximum nutritional benefits.

STEP 1: Remove the Seeds

Use a large spoon to remove the inside pulp, stringy fibres, and entangled raw seeds from the pumpkin.

STEP 2: Wash and Dry Seeds

Add the seeds to a colander, wash and remove any pulp left on the seeds. It’s okay if some flesh remains. Make sure to dry the seeds as much as possible in between a towel. This process will help to crisp up the seeds during roasting.

STEP 3: Season the Seeds

Toss the seeds in a bowl with oil and seasonings. Make sure to separate and spread the seeds evenly on a lightly baking sheet for even roasting.

STEP 4: Roast the Seeds

The seasoned pumpkin seeds get roasted at a moderate heat of 325°F for about 20 to 30 minutes.

When the seeds give a nutty aroma and golden brown color, they are ready!

Enjoy !! Happy Roasting!

Notes
1. Roasted pumpkin seeds can be stored in an airtight container for up to 2 weeks.
2. The recipe can be easily doubled or tripled depending on how many seeds your pumpkin yields.[br]3. 1 serving = 1 tablespoon pumpkin seeds

Halloween isn’t the only time to roast pumpkin seeds. They are so tasty, you can do it throughout Fall and Winter. You can even roast the seeds of other hearty squashes – butternut or spaghetti squash. The method stays the same, although you may find the smaller seeds don’t need as much time in the oven.

If you try this recipe, let me know how it goes. For more healthy snack recipes please head over to my Facebook Page and Instagram Feed !

 

Roated Pumpkin Seeds

Don’t waste the seeds from pumpkin, let’s make a tasty and healthy snack in a few simple steps.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Snack
Servings 1 cup

Ingredients
  

  • 1 cup pumpkin seeds from 1 lartge carving pumpkine
  • 1 tbsp Avocado oil (1 tbsp per 1 cup seeds)
  • 1 healthy pinch turmeric, curry powder, and cinnamon (or garlic powder, paprika, salt & black pepprt)

Instructions
 

  • Preheat oven to 325 degree F (162C) and line a baking sheet with parchment paper.
  • Scoop the seeds from your pumpkin and try and remove most of the stringy parts. Then place in a colander or fine mesh strainer and rinse thoroughly to remove any of the leftover goop from the pumpkin.
  • Arrange cleaned pumpkin seeds on a towel or paper towel and dry thoroughly. This will help the pumpkin seeds crisp up in the oven.
  • Arrange washed and dried pumpkin seeds on baking sheet and drizzle with oil.
  • Add seasonings and toss to thoroughly coat.
  • Bake for 20-30 minutes or until crisp and light golden brown.
  • Let cook completely before transferring to a sealed container, such as mason jar.
  • Keep at room temperature for 1 week or more, or in freezer up to 1 month.

Notes

1. Roasted pumpkin seeds can be stored in an airtight container for up to 2 weeks.
2. The recipe can be easily doubled or tripled depending on how many seeds your pumpkin yields.[br]3. 1 serving = 1 tablespoon pumpkin seeds
Halloween isn’t the only time to roast pumpkin seeds. They are so tasty, you can do it throughout Fall and Winter. You can even roast the seeds of other hearty squashes – butternut or spaghetti squash. The method stays the same, although you may find the smaller seeds don’t need as much time in the oven.
The Best Apple Pie

The Best Apple Pie

by with No Comment Recipes

This is my favourite Apple Pie recipe in the Fall. I usually make two of them so my family can enjoy one for leftovers. Oh Ya, this apple pie is at its best the next morning for breakfast.

The Best Apples

It’s best to use a mix of different types of apples in your pie. Some apple varieties cook up faster than others. Some cook up firm, some more soft; some apples are more tart, some more sweet. 

Granny Smith, Honey Crisp, Gala and Golden Delicious are some year round favourites. Mix two or three different varieties of apples will give you a more complex flavour to the apple filling. 

The Method

Peel, core and cut the apples and sprinkle them with a little lemon juice to keep from browning. Toss them with sugar and spices, and let the filling sit for about 2 hours to release the juices. 

Then take the juices along with some cornstarch, and boil them until they are thick and translucent. This mixture will add back to the sliced apples which results in delicious apple filling. The method can prevent a gap forming between the domed top crust and the apple filling.

Gently place the top crust over the apples.

After placing the top pie crust over the apples, and tuck the edges of the top pie crust over and under the bottom pie crust edges. Crimp with your fingers to seal.

At any point during the baking the top of the pie begins to brown too much, just tent it with aluminum foil. I usually tent the pie about halfway through the baking with foil.

The Crust 

If you are making a homemade crust, you can make the dough a day or two ahead, and keep the dough disks chilled in the refrigerator. 

If using a store bought frozen crust (like me), follow the directions on the crust package for working with the crust. 

Enjoy !! 

 

Recipe adapted from Joy of Baking.

 

How to Store Apple Pie 

Apple pie will easily last a couple of days, wrapped with plastic wrap, on your counter at room temperature. Beyond that, you can keep it chilled for a few more days in the fridge. 

 

For easy, family-friendly recipes, check out my other recipes! 

The Best Apple Pie

Print Recipe Pin Recipe
Prep Time 2 hours
Cook Time 55 minutes
Total Time 2 hours 55 minutes
Course Dessert
Servings 8 people

Ingredients
  

PIE CRUST

  • 2 pie shells

APPLE PIE FILLING

  • 6 medium apples, peeled, cored, and cut into 1/4 inch thick slices
  • 1 tbsp lemon juice
  • 1/4 cup brown sugar
  • 1/4 cup granulated white sugar
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt
  • 2 tbsp cornstarch
  • 1/2-1 tbsp water
  • 2 tbsp butter, cut into small pieces (optional)

EGG WASH

  • 1 large egg
  • 1 tsp water

Instructions
 

  • For pie filling: Place the slices of apples in a large bowl and toss with the lemon juice. Add the sugar, ground cinnamon, nutmeg, and salt and toss to combine. Put the apples in a large strainer, cover with plastic wrap, and place over a large bowl (to capture the juices). Let the apples drain for about 1 to 2 hours.
  • After the slices of apples have macerated for about 1 to 2 hours, you should have about 1/2 cup of apple juice. Pour the juice into a saucepan. Place over medium high heat and boil the juices for about one minute. Then remove from heat. In a small bowl whisk the cornstarch with about 1/2 – 1 tbsp water, until you have a thick paste. Whisk the cornstarch mixture into the apple juices. Return to heat and boil, whisking constantly, until the mixture is translucent (about 1-2 minutes). Let cool to room temperature.
  • Transfer the drained apples slices to a large bowl, add the cooled apple mixture, and toss to combine. Pour the apple filling into the chilled pie crust. Dot with the butter (optional).
  • Gently place the top crust over the apples. Tuck any excess pastry under the bottom crust and then crimp the edges using your fingers or a fork. Using a sharp knife, make five 2-inch slits from the centre of the pie out towards the edge of the pie to allow the steam to escape. Cover the pie with plastic wrap and place in the fridge to chill the unbaked pie while you preheat the oven.
  • Preheat the oven to 425 degree F (220 degree C). Place the oven rack in the lowest position and place a baking sheet on the rack before preheating the oven (to catch any drippings from the pie).
  • In a small bowl whisk the egg with the water. With a pastry brush, brush the top of the chilled pie with the egg wash.
  • Set the pie on the baking sheet and bake for about 45 to 55 minutes or until the pastry is golden brown and the juices start to bubble through the slits. About halfway through baking (about 30 mins), check to make sure the pie isn’t browning too much, if needed, cover the edges of the pie with a pie shield or tent the pie with a large piece of aluminum foil to prevent over browning.
  • Remove the pie from the oven and place on a wire rack to cool for about 3-4 hours before cutting.
  • Serve warm or at room temperature with vanilla ice cream or whipped cream.
  • Store at room temperature for 2 days or in the fridge for 3-4 days.

Notes

1. A mix of apple varieties gives the best flavour result.
2. Always taste the fruit before adding sugar. If very sweet, you can reduce sugar by a tablespoon.
choosing-a-calcium-supplement-photo

Choosing a Calcium Supplement

by with No Comment Supplementation

If your intake of calcium rich foods are low, or your doctor or dietitian has suggested a calcium supplement, it can be overwhelming to know just which one to select. The following information may help you decide.

WHY IS CALCIUM IMPORTANT? 

Calcium is the most abundant mineral in the body. It is key for building and maintaining strong bones and teeth as well as supporting nerve function and muscle contraction. Calcium is also a mineral that is involved in blood pressure and blood clotting. Getting enough calcium is important for preventing osteoporosis, high blood pressure, colon cancer and may even help with premenstrual syndrome.

It’s best to get your calcium from foods; milk, cheese, and dark green leafy vegetables as they are good sources of calcium.

HOW MUCH CALCIUM DO I NEED EACH DAY? 

It depends on how much you’re already getting in your diet.
The Recommended Dietary Allowance (RDA) is the total amount of calcium suggested from foods and supplements each day.

The Tolerable Upper Intake Level (UL)  is the amount you should not exceed per day between food and supplements to prevent adverse effects.

TOO MUCH OF CALCIUM? 

More than the recommended daily amount isn’t good for you. It may even be harmful.

Your body gets rid of extra calcium through your kidneys, and it goes into your urine, raising the risk of kidney stones (Nephrolithiasis) for some people. High levels of the mineral in your blood (Hypercalcemia) can lead to kidney problems (Hypercalciuria), as well as hardened blood vessels and tissue. Some studies also link high calcium intake, particularly from supplements, with a greater risk of heart disease, though the results aren’t settled (here, here, here, here, here, here).

High calcium intake can cause constipation. It might also interfere with the absorption of iron and zinc, though this effect is not well established.

STEPS TO CHOOSE A CALCIUM SUPPLEMENT 

The best supplement is the one that meets your needs based on tolerance, convenience, cost and availability. Calcium supplements are available with and without a prescription in a wide range of preparations (i.e. tablets, chews, and liquids) and in various strengths.
  • To choose a good calcium supplement, first look for brand names you recognize.
  • IF YOU ARE IN CANADA: Be sure to check the bottle for a Natural Product Number (NPN). This means that the product has been assessed by Health Canada and is considered safe, effective and high quality. Avoid buying supplements over the Internet or outside of Canada. There is no guarantee that they have met the safety standards set by Health Canada. which indicates that the product meets quality control standards.
  • IF YOU ARE IN MALAYSIA: check out this post about what you should look for when choosing supplements.
  • The calcium in supplements is found in combination with another substance, typically carbonate or citrate.
  • Bypass those made from calcium phosphate, calcium lactate or calcium gluconate, because these contain only small amounts of “elemental calcium” (the actual amount of calcium in each supplement), less common and tend to be more expensive
  • Calcium carbonate tends to be the best value, because it has the highest amount of elemental calcium. The compound calcium carbonate contains 40% calcium by weight, while calcium citrate is 21% calcium. This means that you may need to take more tablets of a calcium citrate product in order to meet your daily needs.
  • Calcium carbonate requires extra stomach acid for absorption, it’s best to take with food. Most people tolerate calcium carbonate well. However, some people might experience gastrointestinal side effects including gas, bloating, constipation, or a combination of these symptoms.
  • Calcium citrate is absorbed more easily than calcium carbonate and can be taken on an empty stomach.
  • Calcium citrate is preferred in patients receiving proton pump inhibitors,  are taking acid-blocking medication, or have decreased stomach acid (bariatric patients) since these medications reduce the acid in the stomach, thus making calcium carbonate harder to absorb.
  • Another advantage of calcium citrate is that it may cause less gas, bloating and constipation than calcium carbonate.
  • Steer clear of products containing oyster shell, bone meal or dolomite, because these ingredients can potentially be contaminated with lead or other toxic metals.
  • If you are not keen on swallowing pills you can also consider a liquid or chewable calcium supplement.
  • Regardless of which calcium supplement you choose, be sure to look at the label carefully to assess the dose in each calcium pill. Look on the side of the package or container to find out how much elemental calcium is in each supplement.
  • The more calcium you take at one time, the harder it is for your body to process it. Aim for 500 milligrams or less each time. You may want to take a smaller amount at each meal throughout the day to add up to your total.
  • Try to stay close to the recommended daily allowance of calcium for your age, and do not exceed the upper-level limit.

WHAT FACTORS INFLUENCE CALCIUM ABSORPTION? 

  • Vitamin D

Take calcium supplements along side a vitamin D supplement since it increases calcium absorption significantly.

  • Dose

The percentage of calcium absorbed depends on the total amount of elemental calcium consumed at one time; as the amount increases, the percentage absorption decreases. Take a maximum of 500mg of calcium at a time to maximize absorption.

  • Iron

Avoid taking calcium supplements at the same time as iron supplements since they compete for absorption.

  • Sodium

Be mindful of your sodium intake since high sodium diets increase calcium losses in the urine.

  • Caffeine

Coffee and tea have a moderate impact on calcium loss in the urine although 1 cup of coffee results in a loss of only 2-3 mg of calcium so the loss is considered insignificant.

  • Phytic acid & oxalic acid

Phytic acid naturally found in foods such as whole grains, beans and nuts as well as oxalic acid found in foods such as spinach, sweet potatoes, rhubarb and beans can reduce calcium absorption. If you are consuming a varied diet there is little reason to worry about the interactions.

  • Medications

Some medications can decrease calcium absorption so it is best to speak to your doctor and pharmacist for further advice.

Did you know that I provide personalized nutrition consultation service? If this is something you’d like to learn more about, please visit here.

is-vegetarian-diet-better-for-diabetes-photo

Is Vegetarian Diet Better for Diabetes

by with No Comment Diabetes

A variety of dietary patterns have been studied for people with diabetes. The type of diet a person chooses to follow is determined by their individual needs, preferences and abilities. There is no such thing as a perfect diet for people with diabetes.

New research shows the protective effects a plant-based diet can have on people at risk of developing diabetes or with existing diabetes. Vegetarians and vegans tend to live longer and have a lower risk of developing diabetes as well as other chronic conditions like heart disease, hypertension, certain types of cancers and obesity.

WHAT IS A PLANT BASED DIET? 

According to the Academy of Nutrition and Dietetics recent position paper, a well-planned vegetarian diet that is rich in whole grains, nuts, legumes, soy, seeds, fruits, and veggies can be nutritionally adequate and suitable for all life stages.

Plant based diet exclude most or all animal products. There is no single version of a vegetarian diet, but rather a spectrum of vegetarian patterns that vary with the types of animal products (eggs, fish, dairy) they include. People choose to follow a vegetarian lifestyle for many reasons including animal rights, environmental factors or for better health. That being said, vegetarian diets do not necessarily equate to a nutritious diet. A person can avoid animal meat, but still consume excess calories from French Fries and potato chips as they are considered vegetarian.

Below are 6 different types of vegetarian diets:

  1. Vegan: Excludes eggs, dairy or other animal-based products. Includes only foods from plants (fruits, vegetables, legumes, seeds, grains, and nuts).
  2. Lacto-vegetarian: Includes dairy products but no eggs.
  3. Ovo-vegetarian: Include eggs but no dairy products.
  4. Lacto-ovo-vegetarian: Includes eggs and dairy products.
  5. Pescatarian: Includes fish but no meat.
  6. Flexitarian (semi-vegetarian): Eat mostly a vegetarian diet with limited meat, eggs, and dairy products.

HOW A VEGETARIAN DIET CAN IMPROVE BLOOD SUGAR CONTROL

Vegetarian diets are naturally higher in fibre and lower in saturated fat than more traditional diets.

  • Higher fibre intake may help with weight loss as it makes you feel full for a longer time after eating, resulting in eating less overall.
  • Lower saturated fat intake can promote a healthier heart and prevent heart disease, which in common among people with diabetes.

Research suggests that well planned, vegetarian diets that are rich in whole grains, fiber, legumes, nuts, and unsaturated fats can help improve blood sugar and may even prevent diabetes.

HOW TO FOLLOW A VEGETARIAN DIET IF YOU HAVE DIABETES

Following a plant-based diet will not “cure” the diabetes. Diabetes is a very individualized chronic condition – what works for you may not work for another.

  • Talk to your Dietitian 

Vegetarians can be at risk for nutritional deficiencies, in particular, iron, vitamin B12, vitamin D and calcium. A dietitian will help you understand that fundamentals of vegetarian eating and teach you how to plan a well-balanced, nutritionally adequate vegetarian diet.

  • Watch your carbohydrates  

Vegetarian diet is not a low carb diet. Whole grains, vegetables, fruits and beans contain carbohydrates and will impact blood sugars.  People with diabetes still need to watch your portion sizes and read labels.

  • Choose high fibre grains

Avoid highly-processed carbohydrates like white flour, pastries, and white bread. Instead, choose high-fiber grains like quinoa, brown rice, bulgur, and oatmeal. These whole grains have a lower glycemic impact due to the fiber and additional protein content.

  • Load up the greens and colourful fruits

As a vegetarian, make sure you are consuming at least 7-8 servings of fruits and vegetables per day.  A good rule of thumb is to fill up half of your plate at every meal with vegetables.

  • Choose plant-based protein 

Protein remains an important nutrient for people with diabetes because it can stabilize blood sugars as well as help with satiety. Make sure you replace your animal-protein choices with plant-based protein such as  legumes, tofu, soy, nuts, and nut butter in every meal. For lacto-ovo vegetarians, eggs, cheese, yogurt, and milk are other nutritious sources of protein.

  • Choose healthy fats 

Vegetarian diet can be lacking in omega-3 fatty acids due to eliminating eggs and fish. If you don’t eat fish or eggs, you may need an omega-3 supplement (DHA/EPA) or choose foods rich in ALA (alpha linolenic acid) such as flaxseed, walnuts, canola oil.

BOTTOM LINE

Do you need to become vegan or eliminate all animal products to see health benefits? Not at all. The research clearly states that eating more fruits, whole grains, and less meat is associated with overall improved health.

If you’d like to experiment with this way of eating, I recommend starting out with the semi-vegetarian approach. Instead of eliminating meat altogether, start to gradually reduce the amount of meat you consume. If you typically eat meat for lunch and dinner, try eating it at dinner time and having a plant-based meal at lunch. See how that works for you.

FOR EASY VEGETARIAN RECIPES:

Did you know that I offer personalized one-on-one nutrition counselling? If this is something you’s like to learn more about, check out my service.

should-you-see-a-dietitian-if-you-have-cancer-photo

Should You See a Dietitian If You Have Cancer

by with No Comment Consultation

If you’ve been diagnosed with cancer, you will interact with a number of different members of the health care team at various times during treatment. When you walk into a doctor’s office, hospital, or cancer center, you may encounter nurses, social workers, doctors, pharmacists — the list goes on. Today, I am going to talk about how a dietitian can help in providing high-quality cancer care.

Proper nutrition is essential for living well during and after cancer treatment. Dietitians are the nutrition experts who can help people understand proper eating for their specific conditions.

WHAT IS THE ROLE OF A DIETITIAN ON THE CANCER CARE TEAM? 

Many people living with cancer may experience nutritional difficulties during the course of their cancer treatment. That’s why it’s important to consider working with an Oncology Dietitian at your cancer centre or you may hire an outpatient dietitian on your own.

The primary role of dietitian is to work with the medical team to identify patients who are at high risk for malnutrition or significant weight loss and to work with those patients to maintain their nutritional status during treatment.

Dietitian gives patient solutions to problems. 

Dietitians are a resource of aiding with tube feeding, nutrition supplements, nutrition education, general counselling.

THE GOALS OF NUTRITION INTERVENTION 

Dietitians support patients by making sure they meet their goals for calories, protein, fluid in order to assist them with completing their planned treatment. The goals include preventing treatment interruptions, helping to ease side effects (nausea, poor appetite), and improving their overall quality of life.

Most cancer treatments work better when you are well nourished. People with cancer who a re well nourished and able to maintain a healthy body weight often have a better prognosis.

THE COMMON CONCERNS FROM PATIENTS 

  • Poor appetite
  • Dehydration
  • Weight loss
  • Taste change

Food can become a battle for cancer treatment patients. Patients’ reactions are different. Therefore, a dietitian will spend time understanding a patient’s food preferences – what foods they find appetizing. Then, a dietitian will work on suggestions and build a meal plan that is tolerable and calorie dense.

It’s all about individualization and meeting the patient where they are.

THE CHALLENGES 

The biggest challenges for a dietitian is the misinformation patients hear from social media or read on the Internet – Sugar feeding cancer, special diets, supplements, etc. It creates more confusions and extra expense for the patients and family. Dietitian will spend quite a bit of time reassuring and educating the patient that the basics of nutrition will serve them well.

Internet Myths scare patients and make them feel that food is the enemy. 

WHAT SHOULD I ASK MY DIETITIAN? 

You can ask any nutrition related questions, but before your appointments, make a list of questions or concerns. So, you don’t forget to ask during your appointment.

If taking nutrition supplements or natural health products are your idea, be sure to talk to your doctor and healthcare team first. “Natural” doesn’t always mean safe. These products may also interfere with other medications or treatments.

WHERE CAN YOU FIND A DIETITIAN?

Dietitians are food and nutrition expert who have studied how diet and dietary supplements affect your health. Patients can request a nutrition consult from their doctor at Cancer Centre.

If patients wish to find a dietitian in their area, you can go to the website of Malaysia Dietitians’ Association.

In fact, about half of all cancers can be prevented through healthy living.

Eating in a healthful manner may help to keep your strength up through a treatment course, provide more energy to spend time with family and friends, or be productive at work. Share your cancer journey with us.

Pina Colada White Bean Smoothie

Pina Colada White Bean Smoothie

by with No Comment Recipes

Are you looking for non-alcoholic drink for your whole family? You can re-create a healthier version of a piña colada Smoothie, using all-natural ingredients, including White Beans. It is so creamy and refreshing that you will actually think you are on vacation – a beautiful tropical island.

Soak the white beans for 24 hours in refrigerator.

Then cook the beans for 2 hours until soft.

Then I add unsweetened coconut milk.  You can use coconut milk from a carton or canned coconut milk, depending on preference. A banana adds creaminess and natural sweetness. There’s a fine balance of making sure to not add too much banana because it can overpower the smoothie.  Start with 1/2 banana and you can always add more.

To give it extra creaminess, add coconut yogurt. If you want to make a dairy-free piña colada smoothie, you can omit the coconut yogurt. If so, use 1 whole banana instead to make it creamy.  A touch of honey is always good to offset the acidity of the pineapple.

Enjoy ! This smoothie is so refreshing and a great source of protein and fibre!

 

Recipe adapted from Alberta PULSE. 

For quick and easy recipes as well as nutrition tips for families, check out my Facebook Page where I post daily. 

Pina Colada White Bean Smoothie

A Pina Colada Smoothie made with fresh pineapple, unsweetened coconut milk, coconut yogurt, banana, and a touch of honey. A healthy Pina Colada smoothie!
Print Recipe Pin Recipe
Prep Time 1 day 2 hours
Cook Time 5 minutes
Total Time 1 day 2 hours 5 minutes
Course Drinks
Servings 4 people

Ingredients
  

  • 2 cups pineapple juice
  • 1 cup coconut milk (unsweetened) or can
  • 1/2 cup mashed ripe banana
  • 1 1/2 cup crushed ice
  • 1/2 cup coconut yogurt
  • 2 tbsp honey (optional)
  • 1 tbsp lemon juice or lime juice
  • 1 cup cooked with beans rinsed, rinsed well

Instructions
 

  • Soak the white beans for 24 hours in refrigerator.
  • Cook the white beans for 1-2 hours until soft.
  • Place all ingredients into a blender and puree until smooth.
  • Add 1/2 cup – 1 cup of ice depending on whether you use fresh or frozen fruits.
  • Blend until creamy.
  • Pour into glass and serve immediately.

Notes

  1. Add more honey if you would like it to be sweeter.
  2. Coconut Milk can be from a can such as Thai Kitchen or from a carton, such as Silk or SO Delicious. You can use sweetened or unsweetened, depending on preference.

Curry Yogurt Dressing

Curry Yogurt Dressing

by with No Comment Recipes

I like to make versatile condiment to keep in my fridge for salads, wraps, sandwiches and crackers, like my Quick and Easy Chickpea Hummus.

In recent year, dinner bowls are super popular. I’ve been seeing other bloggers making fun versions of dinner bowls. I decided to take a shot at it and do something a little different from my boring green lettuce salad plate.

To be honest – there are quite a few steps that you will need to take to make this dish.  They’re not difficult or complicated steps, but there are steps.  Let’s break it down and talk about what you can do to make this easier for you.

First, the tempeh. You can definitely marinade the tempeh the day before you plan to eat these. Check out the recipe here. Then all you need to do is nicely place them in the oven during the last 30 minutes of the veggies roasting.

Then there’s the veggies.  They are no more than simple roasted veggies with some olive oil.  Nothing you haven’t done before.  This step is a breeze. The oven temperature is 400F, most veggies take about 40 mins.

And that’s it!  Besides putting it all together with the avocado and sesame seeds, you’ve got yourself a dinner bowl.

Enjoy !

Recipe adapted from Curry Yogurt Sauce. 

Are you a salad lover? Make this dressing and leave me a comment below to share your thought. 

Curry Yogurt Dressing

This curried yogurt dressing is spicy, creamy and flavorful, it goes well with any your favorite salad, or you can also serve it as a dip with a piece of cracker or fresh vegetables.
Print Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Lunch, Supper
Servings 6 people

Ingredients
  

  • 1 tbsp Olive Oil
  • 1/4 cup chopped yelllow onion
  • 2 cloves garlic, minced
  • 1 1/2 tsp muchi curry powder
  • 3/4 cup plain full fat yogurt
  • 2 tbsp tahini
  • 1/2 tbsp fresh squeezed lime juice
  • Dash of smoked paprika
  • Salt and Ground Black Pepper, to taste

Instructions
 

  • Heat the olive oil in a non-stick skillet for 1 minute. Add the onion and cook for 2-3 minutes until tender and translucent.
  • Stir in the garlic and curry powder. Cook for one more minute until aromatic. Transfer to the single serving cup for your blender and allow to cool for a couple of minutes.
  • Add the rest of the ingredients to the blender cup and puree until smooth.
  • Store in an airtight container in the fridge.

Broccoli And Split Peas Salad With Turmeric Yogurt Dressing

Broccoli and Split Peas Salad with Turmeric Yogurt Dressing

by with No Comment Recipes

I have to admit I didn’t know Canada is the leading PULSES producer in the world until I become a dietitian. The “Pulses Canada”  “Lentils” and “Pulses” are three of my favorite go to sites for delicious and healthy recipes.

Gather the ingredients !

Split peas are quick and easy to cook. They do not require soaking like other pulses.

Cooked on the stovetop similar to rice (rinse, simmer, serve). 45 minutes for split peas. One cup of dry split peas can yield 2 cups of cooked split peas.

If you are vegan or vegetarian, we can change the Greek yogurt to non-dairy yogurt (coconut or soy yogurt), and using soyanaise instead of mayonnaise, swap the honey to maple syrup.

This is a really great tasting salad and full of nutrition.

Enjoy !

Recipe adapted from Lentils.org. 

If you like this recipe, you might also want to try this delicious Black Bean Quinoa Salad with Lime Dressing. 

Broccoli And Split Peas Salad With Turmeric Yogurt Dressing

This simple and easy salad is the perfect solution to your next BBQ or picnic – and leftovers make for easy lunches the next day!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Lunch, Supper
Servings 6 people

Ingredients
  

SALAD

  • 1 head broccoli
  • 1 cup halved cherry tomatoes
  • 1 cup cooked yellow split peas
  • 1/4 cup almonds, sliced

DRESSING

  • 1/4 cup Greek Yogurt, 2%MF
  • 1/4 cup mayonnaise
  • 2 tsp honey (or maple syrup)
  • 1 tsp white wine vinegar
  • 1/4 tsp turmeric, ground
  • salt & pepper to taste

Instructions
 

  • Whisk dressing ingredients together in a small bowl. Season with salt and pepper and reserve.
  • Combine salad ingredients together. Toss dressing with the salad, season with salt and pepper, and garnish with toasted almonds.

Notes

If you’re soy-free you could try using coconut yogurt instead of the soy yogurt. It will have a slightly different taste but will almost certainly still be delicious.

Flourless Chickpea Peanut Butter Cookies

Flourless Chickpea Peanut Butter Cookies

by with No Comment Recipes

These cookies are super peanut-y and have a soft texture. You will be surprised to see that I didn’t use flour or eggs. These cookies are gluten and egg free and can be vegan if you swap out the honey with maple syrup.

The main ingredient is chickpeas, but you don’t really taste them. Chickpeas are really bland in flavor and so the peanut and honey overpower it in the cookie. What’s great about the using chickpeas besides the health benefits, but it actually keeps the cookie moist yet firm. The little bit of oats I add is to mainly absorb some liquid since all the other three ingredients are wet.

If you love peanut butter my chickpea peanut butter cookies will hit the spot for you!

Enjoy !

If you like this recipe, you might also want to try this delicious High Fibre Zucchini Oat Chocolate Chip Cookies.

 

Flourless Chickpea Peanut Butter Cookies

I know it sounds strange, but these Flourless Chickpea Peanut Butter Cookies are super delicious. They’re made with chickpeas, peanut butter, and lightly sweetened with maple syrup or agave. They’re naturally gluten-free + vegan and a tasty and healthy alternative to regular peanut butter cookies.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Dessert, Snack
Cuisine Gluten Free, Vegan, Vegeterian
Servings 30

Ingredients
  

  • 1 can chickpeas, drained well, rinsed
  • 1/2 cup natural peanut butter
  • 1/3 cup honey or maple syrup
  • 2 tsp salt
  • 3/4 cup oats
  • Chocolate Chips (optional)

Instructions
 

  • Preheat oven to 350F. Cover a baking tray with grease-proof paper.
  • Blend the chickpeas in a food processor until smooth. Add peanut butter, honey, vanilla to form a smooth paste.
  • Transfer to a bowl, stir in the salt, oats and chocolate chips (optional). Mix until well combined.
  • If the mixture seems extremely wet, you can add a little more oats or wait a few minutes to allow the oats to absorb some liquid.
  • Roll the cookie dough mixture up into small balls, spread out evenly on the baking tray and press cookies down with a fork to flatten.
  • Bake in the oven for 15-20 minutes until golden.
  • Best served warm from the oven. They will store in an airtight container for 2-3 days.

Carrot And Apple Salad

Carrot and Apple Salad

by with No Comment Recipes

There’s no cooking required with this Carrot & Apple Salad; all raw ingredients! You can prepare this recipe in last minute when you needed something quick for lunch. Everyone really enjoyed it. It makes for a very good side dish.

This salad is quick, easy and delicious. My family approved.

Enjoy !

For quick and easy recipes as well as nutrition tips for families, check out my Facebook Page where I post daily. 

 

Carrot And Apple Salad

This is a great side dish for lunch and supper.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Dinner, Lunch
Cuisine Gluten Free, Vegan, Vegeterian
Servings 2 cups

Ingredients
  

  • 2 carrots, peeled, cut into matchstick
  • 1 large apple, peeled, cut into matchstick
  • 1/2 cup soybeans (edamame), cooked
  • 1 tbsp lemon juice
  • 1 tsp cinnamon
  • 1 tsp honey

Instructions
 

  • Add soybeans to a small saucepan of boiling water. Cover and and simmer for 2 minutes. Drain and place in a large bowl.
  • Combine carrots, apples, edamame, lemon juice, honey and cinnamon. Stir to coat well.