“Creamy” Curried Coconut Butternut Squash Soup (that’s a mouthful!)

So delicious and satisfying! Perfect fall soup….. My 2 ½ year old even liked it. The coconut milk gives it a wonderful creamy consistency without adding dairy.  Easy-peezy to make!

2-3 tablespoons                extra virgin olive oil

1 medium                          onion (diced)

½ teaspoon                       curry powder (or more if you like)

2-3 cups                           organic chicken stock (but vegetable will work as well)

2-3 cups                            water (play with the amount depending on how thick you like the soup)

1 can                                 coconut milk

1 med-size                         butternut squash (peeled and diced into 1-2 inch pieces)

Few pinches                       thyme (I used dried)

Sea Salt and pepper to taste

Heat the olive oil slightly and add the chopped onion and curry powder – sauté for a few minutes until onion is shiny and translucent.  Add the cubed butternut squash and the chicken/vegetable stock and the water. Cover and simmer until the squash is softened (around 20-25 minutes). Using a hand blender – take off the stove and blend until you have a nice creamy soup.  Put back on the stove and simmer 2-3 more minutes while adding  the thyme and salt and pepper.  Remove from heat and pour in the coconut milk. (Important – don’t add the coconut milk until the end).  Enjoy!

Green Smoothies - Blueberry Spinach Delight

Do you want to eat more greens and find an easy way to do so? Try making green smoothies in the morning!
I make these often  - they are a great way to get instant energy and are packed with amazing yummy goodness! Lately I've been substituting my fresh garden baby-romaine lettuce instead of the spinach. Here is an example of one I do often (dairy and wheat-free) :  Even my 2-year old loves taking sips of this! Enjoy

Combine these first 3 ingredients in blender: (I use the "Magic Bullet " type)
1 cup almond milk
1/2 cup water (adjust to your liking)
big handful of organic baby spinach (or mixed greens)

Then add:
1/2 cup frozen blueberries (or strawberries)
1 pear (ripe- peeled and cut in few pieces) or apple
Mix on high again....

Then add and mix for only 10-15 seconds: (very important not to over-process these and add at the end):
1 scoop Greens powder
2 tbsp. protein powder (ie. Hemp, Pumpkin seed, or Vega's Smoothie to Go Protein powder)
1 tbsp. chia seeds (ground/milled)
1 tsp. Agave nectar or honey (or few drops stevia liquid)  -optional
1 tsp. Fish oil

Recipe: Oatmeal Sesame Chocolate Chip Cookies

I’ve combined the ingredients of 2 of my favourite cookie recipes to come up with this one. I love these cookies mainly because of the tahini (great for you because it’s made from sesame seeds), coconut, and oats. The chocolate chips and sunflower seeds  add the final touch! A real treat in my books! Enjoy!

Makes about 2 dozen

1 cup     quick cook oats

1 cup     flour (whole wheat or spelt)

½ tsp.    baking soda

½ tsp.    Sea salt

1/3 cup dried coconut (unsweetened)

1/3 cup Tahini (also known as sesame seed butter)

2 Tbsp.  butter (softened)

¾  cup   organic sugar (or sucanat)

½ cup    almond milk

2 tsp.     vanilla extract

2/3 cup semi-sweet chocolate chips

1/3 cup sunflower seeds

Preheat oven to 350 F. Grease 2 baking sheets lightly with coconut oil. In a large bowl, mix oats, flour, baking soda, salt and coconut. In a mixing bowl, mix tahini and butter until well blended. Mix in sugar until smooth and then add almond milk and vanilla until combined. Add the dry ingredients in slowly while mixer is on low. Don’t over-mix the dough. Turn off mixer and fold in the chocolate chips and sunflower seeds.

Drop the dough by large spoonfuls onto prepared baking sheets and flatten with a fork. Bake 15-20 minutes depending on the size of the cookies and your oven. The cookies will still be soft (but the tops will look dry). Just let them set, and cool for 15 minutes, then you can lift with a spatula and transfer to a cooling rack to cool completely.

Enjoy!

Recipe: Chocolate Chunk Cranberry Oatmeal Cookies

Makes about 2 ½ dozen

2/3 cup butter, softened
2/3 cup organic brown sugar (or sucanat)
2 eggs
¼ cup almond milk
1 ½ cups quick cook oats
1 ½ cups spelt flour (or I used a combination of millet & barley flour)
1 teaspoon baking soda
½ teaspoon sea salt
¾ cup sweetened dried cranberries
2/3 cup chopped dark chocolate bar (70% cocoa)
1/2 cup chopped walnuts

Preheat oven to 375 degrees. Using an electric mixer beat butter and brown sugar together in a bowl until light and fluffy. Add eggs and mix well. Add almond milk and mix well. Combine oats, flour, baking soda and salt in a separate bowl. Add to butter mixture in several additions, mixing well after each addition. Stir in sweetened dried cranberries, chocolate chunks and walnuts.
Drop rounded teaspoonfuls onto ungreased cookie sheet. Press down with a fork. Bake for 10 to 12 minutes or until gold brown.
Enjoy!

Recipe: "Lemony Lentil Goodness" Soup

This is my favourite Persian Red Lentil and Onion soup recipe as the lemon really stands out!I call it Lemony-Lentil Goodness! Red lentils are so easy to add to any recipe. Packed with protein, fibre, iron, Vitamin A and B-Complex, they also cook up faster than other lentils and are also easier to digest. Normally you wouldn't have to cook red lentils for more than 30 min. but you want the lentils to completely fall apart in this recipe. Enjoy with a side salad and a few brown rice/black sesame crackers and you have a delicious meal! Enjoy!

2 Tablespoons extra virgin olive oil
2 medium onions - diced (organic)
3/4 cup red lentils (organic)
6 cups boiling water
1 tsp. organic suger (or sucanat / agave nectar)
1 lemon, zested and juiced
1 tsp. mint (chopped fine) (but I used dried and it was fine)
1/2 tsp. cinnamon
Sea salt and pepper to taste

Heat oil in large pot and then add the onions and sauté until softened. Add red lentils, water, sugar and let water come up to a boil. Once it starts to boil, lower heat to medium-low and cover with lid. Let it cook for 45 minutes.
After the 45 minutes, you'll notice the lentils have fallen apart and they will now be yellow. Add in the lemon zest, lemon juice, mint, cinnamon and sea salt and pepper to taste. Turn off the heat and let sit for 5 minutes or so. (Make sure you add these items at the end as you don't want to cook the cinnamon or mint very much)

Enjoy!

Recipe: Healthier Yummy Black Bean Nachos

These veggie nachos are so easy and delicious - and a FUN weekend meal! Who needs meat on nachos??!

"Que Pasa" Organic Tortilla chips (these are only lightly salted)
1 jar salsa (I love HERDEZ Mild Mexican salsa - minimal ingredients)
1 can "EDEN" Organic black beans
2-3 green onions (chopped)
low fat real cheese (optional

Preheat your oven to 350 degrees. Lay out the tortilla chips on the baking sheet.Rinse the beans well in a strainer and place in a saucepan along with the salsa and simmer for 5-10 minutes to allow the beans to soak up all the flavour from the salsa. Pour the hot mixture over the tortilla chips. Sprinkle with cheese (optional) and sprinkle the chopped green onions over top (you can use fresh chives as well -but very important for the flavour!) Bake until the cheese is melted through and the chips become more golden in colour. (it won't take long as the mixture was already hot) If you like cilantro - add some on top!
Enjoy!!

Quinoa and Green Pea "Risotto"

Quinoa and Green Pea “Risotto”
Serves 6

Pronounced “keen-wa”, this so-called grain is actually a fruit. Historically, quinoa is an ancient sacred staple food of the Incas. It is a ‘grain’ that is gaining popularity today due to its outstanding nutritional qualities and its delicate taste. It is very high in protein (16-20%), an excellent source of minerals (iron, calcium, magnesium, potassium, phosphorus) and essential amino acids and a great source of fibre. You can’t say all that about any other grain!! Since quinoa is gluten-free, it is less allergenic for those sensitive to wheat grains. Best of all, you cook it like rice! (1 part quinoa –2 parts water, and it’s done in 15-20 min.) Be sure to rinse quinoa very well in a fine strainer before cooking, to remove the bitter coating. It is my absolute favourite grain! You can find quinoa at your health food store and in some bulk food stores.

2 tbsp. olive oil
2 cloves garlic - pressed
1 cup quinoa (rinsed very well)
2 cups vegetable (or chicken) stock
2 cups green peas (frozen) (rinsed)
3-4 whole green onions (finely chopped)
2 tbsp. parsley or cilantro (chopped very fine)
Sea salt to taste

Heat oil in large skillet over medium heat. Add pressed garlic, and cook stirring often, until golden, about 2-3 minutes. Stir in quinoa, and cook, stirring often, 1 to 2 minutes, or until lightly toasted. Pour in stock. Stir in green peas, green onions and chopped parsley/cilantro, cover and cook 15 minutes, or until stock is absorbed. Season with sea salt.

Variation: instead of peas -can use “Edamame” (fresh soybeans in freezer section –look for Non-GMO) (or can use chickpeas/blackbeans/adzuki beans)

TIP: Store all your whole grains in glass jars, or sealed containers in the fridge, as air, moisture and sunlight can cause the oils to go rancid.

Recipe: Thai Coleslaw (without cabbage!)

Jicama and green papaya can be found at most Asian grocery stores. They are both mild tasting, crunchy and great for salads such as this one when shredded. What makes this so easy is you can use your food processor however –do one ingredient at a time and add to large bowl. The avocados give it a nice smooth, buttery taste with healthy fat! This is an awesome side dish that combines sweet, sour, salty and spicy tastes!! Great for parties and get-togethers too.

½ Jicama (cut in half, peel, then chop in food processor)
½ Green papaya (green papaya has white flesh- Scoop out white seeds, peel, and finely chop in food processor)
2 Medium carrots (finely chopped in food processor)
1/3 bunch Cilantro (finely chopped) (or more if you love cilantro)
3 Green onions (finely chopped)
½ med. red onion
4-5 tbsp. Rice vinegar (the seasoned type already has some sugar/salt added)
juice of 2-3 limes
2 small avocados (diced) **
2-3 tsp. fish sauce (made from anchovies avail. at Asian grocery stores) …….OR pinch of Sea salt

Optional additions: (but well worth it!) . . .

1 jalapeno pepper (remove seeds and finely chop) If you like less spicy –use only half
2 tsp. agave nectar (to sweeten)
3-4 Tbsp. chopped peanuts (or almonds/cashews) (optional)Add each ingredient separately to large bowl in the above order, toss and chill for 1-2 hrs and serve! If you want to keep leftovers – it tastes even yummier the next day – **HOWEVER do not add avocado to the whole mixture –only what you will eat that day (as avocado will brown). Enjoy!

Serves 6-8

Scrumptious Sunflower - Hemp - Sesame-Seed Cookies

For my first blog recipe I'm posting an old favourite cookie recipe.... oh so good..

These are crispy and sweet and if you like the taste of sesame seeds you’ll love these! Two of these will go a long way. Seeds are a great source of protein, Vit. E, iron, zinc, and other minerals. Sesame seeds (and tahini) are a great source of calcium. Hemp seed nuts/oil are a great source of Omega 3-6 fatty acids (the good fats). Oats are a great source of B Vitamins, magnesium, fibre and more. Always buy raw (and unsalted) nuts and seeds (and whole grains) and store in containers/jars in the fridge. These treats are a good source of protein and fibre!

Makes 2 dozen

½ cup pure maple syrup
½ cup tahini (sesame seed butter)
1 ½ cups quick-cooking rolled oats (not instant)
¼ cup raw (not toasted) sunflower seeds
¼ cup shelled hemp seeds (also known as hemp seet nuts) (ie. Manitoba Harvest brand)
2 tbsp. sesame seeds
½ tsp. cinnamon
¼ cup organic Thompson raisins (optional)

Preheat oven to 350º and lightly grease 2 cookie sheets (or use parchment paper). Set them aside.
Place the maple syrup and tahini in a mixing bowl, and cream them together. Then stir in the oats, sunflower seeds, shelled hemp seeds, sesame seeds, cinnamon, and optional raisins and mix well. Drop the dough onto the cookie sheets by rounded spoonfuls (you’ll make approx. 24) about an inch apart. You’ll notice that the cookie seems very crumbly – just use the spoons to shape. Flatten each cookie slightly with the back of a spoon. Bake for 10-15 minutes, or until the cookies are lightly browned. (If you have a hot oven, turn the oven down to 300º after the first 5 minutes and turn baking sheets around, especially if using parchment paper). Keep an eye on them!

After taking them out of oven, let the cookies cool on the baking sheet for 10 full minutes. Do NOT touch before they have cooled or they will break! Once they have cooled, and set –they will keep their shape. Carefully loosen them (once cooled) and transfer to a cooling rack using a metal spatula. Cool the cookies completely before storing them. Enjoy! Freezer friendly!

Choose to Feel Happy.....

Welcome to my blog! Although this will primarily be a holistic nutrition blog .... Holistic health includes mind, body and spirit.... and so it is for this reason that I begin with an inspirational quote on attitude which is so important when it comes to how we deal with stress and people on a daily basis. I have to remind myself of this as well.

Keep this in mind.... and watch how your attitude affects your life:

"ATTITUDE" by Charles Swindoll

"The longer I live, the more I realize the impact of attitude on life.
Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company ... a church ... a home.
The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable.
The only thing we can do is play on the one string we have, and that is our attitude ... I am convinced that life is 10% what happens to me, and 90% how I react to it. And so it is with you ... we are in charge of our Attitudes."

A great first step in changing your attitude.... is to experience more gratitude.
I am feeling especially grateful this weekend, as it has been 1 year since we arrived home with our daughter on Family Day weekend... Happy Family Day to all!

Keep well,
MaryLisa