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Recipes
Bacterium Blues vs. Soy’s Joys
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Enjoy your freedom, enjoy your smoothies!
Spring Green Smoothie
- 2 servings
1 kiwifruit, peeled and diced
1 cup honey dew melon cubes, frozen
6 oz kiwi-lemon, lemon or lime soy yogurt
1 cup vanilla soymilk
1 Tbsp frozen apple juice concentrate, thawed
In blender, combine all ingredients and blend until smooth.
205 cal; 8g prot*.; 6g fat (2g sat.fat); 32g carb.; 0 chol.;122 mg sod.; 1
g fiber
Chai Cooler
- 2 servings
¾ cup chai, chilled
¾ cup vanilla soy milk, chilled
2 Tbsp frozen fruit punch concentrate, thawed
½ banana, chopped and frozen
In blender, combine all ingredients and blend until smooth.
109 cal; 3 g prot*.;2g fat (0 sat.fat); 22g carb.; 0 chol.;60 mg sod.; 1 g
fiber
Recipes from author and newspaper columnist, Dana Jacobi.
TIDBITS - 1 -
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reducing the risk of coronary heart disease
Two Bean Salad
Along with the parsley, the beans in this recipe also provide a healthy
source of calcium.
4 small plum tomatoes, seeded and diced
1 small seedless cucumber, peeled and diced
1 1/2 cups cooked Great Northern Beans (or 1 can rinsed and drained)
1 1/2 cups cooked red kidney beans (or 1 can rinsed and drained)
1/4 cup chopped parsley
3 Tbsp White Wine Vinegar
1 1/2 tsp olive oil 2 cloves garlic
1/2 tsp salt
1/8 tsp black pepper
Mint leaves
In a large bowl, combine tomatoes, cucumber, beans and parsley.
In a small bowl, whisk together vinegar, oil, garlic, salt and pepper.
Pour dressing over salad and toss. Refrigerate and serve cold, garnish
with mint leaves.
Recipe from CalciYum!, D & R Bronfman, 1998
TIDBITS - 2
Do you know the most
common herb used in the US?
Skip the Carcinogens,
please.
Cancer is Preventable
TIDBITS - 3
Flaxseed Shown to
Slow Tumor Growth
TIDBITS - 4
Tea is the most widely consumed beverage
world-wide after water.
Little Lemon & Green Tea Muffins
Soymilk and soy yogurt are sweeter than their dairy counterparts, making
them a perfect choice for muffins. Don’t over beat. A bold heart and a
light hand are all you need to bring forth the full potential of the
free-spirited muffin.
1 1/3 cup unbleached white flour
1/3 cup soy flour
1/3 cup sugar
1 Tbsp loose green tea, ground in a coffee or spice grinder
2 tsp aluminum free baking powder
½ tsp baking soda
½ tsp salt
1 cup lemon flavoured soy yogurt
(available
from health food stores)
2 Tbsp vegetable oil
½ tsp grated lemon zest
Optional:
2 Tbsp mild honey
2 tsp lemon juice
Preheat oven to 375 C.
Line 24 mini-muffin cups with paper liners or spray bottoms with cooking
spray.
In a large bowl, whisk together all the dry ingredients.
Add the wet ingredients to the dry and stir by hand, quickly and lightly,
until just mixed. Divide batter evenly between the muffin cups.
Bake for 12 to 15 minutes.
If desired, prepare a honey-lemon glaze for the muffins by combining honey
and lemon juice, heating for 10 seconds in a microwave and stirring until
smooth.
Drizzle glaze over hot muffins before removing from the muffin tray.
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Tannins in black tea are anti-oxidants.
Steamed Artichokes with Shallot Vinaigrette
To eat artichokes: The leaves can be plucked off, and the tender part of
each is eaten. The centre formation (the fuzzy part) is scooped off to
reveal the edible artichoke heart.
1 tsp balsamic vinegar
2 tsp olive oil
2 shallots, minced
1 tsp dried thyme
8 artichokes, steamed and quartered
6 large swiss chard leaves
2 scallions minced
Boil artichokes, tops down in water with a steamer. They are done when a
fork can easily penetrate the base of the artichoke.
In a small bowl, whisk together lime juice and pulp, vinegar, oil,
shallots and thyme.
In a large serving dish, toss together artichokes and dressing, add chard
and scallions and toss well.
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In folk history, artichoke has long been used for treating liver
conditions and recent scientific evidence has supported this.
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Almonds have twice the content of
calcium per 100g serving than whole milk. This almond cookie recipe makes
a delightful addition to summer dinners.
Snow Ball Cookies
There are as many versions of this cookie as you imagination can create.
Yield: 20-35 cookies
Time: About 25 minutes to prepare
Soaking Time: 8-12 hours
2 cups almonds (8-12 hours soaked, rinsed)
1 - 1/2 cups dried, unsulphured apricots ( or other dried fruit of your
choice)
1 - 2 cups shredded unsweetened coconut
Soak the almonds in 4 cups of water for 8-12 hours, rinse.
Alternate putting the almonds and dried fruits into a food processor, use
the Pulse option until ground and sticky.
Roll this dough into balls.
Place the coconut in a separate bowl.
Roll the balls in the coconut to make snowballs.
Refrigerate and serve.
Recipe from “Living with Green Power”, Markowitz
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To maximize it’s
healing effects, tomatoes need to be cooked.
Salad Of Eden
This easy salad has a wonderful smoked flavor
Yield: 4 servings
Time: About 5 minutes to prepare
About 5 minutes to cook (add about 1 1/2 hours if salad is served cold)
20 cherry tomatoes, halved
2 tablespoons olive oil
2 tablespoons balsamic vinegar
2 tablespoons tamari
2 tablespoons minced fresh basil
1/4 cup minced fresh parsley
In a salad bowl, combine the tomatoes, oil, vinegar, and tamari.
Place a rack with small holes on the bottom rack of your grill. Transfer
the tomato mixture from the bowl onto the grill. Be careful not to burn
yourself the oil falling from the tomatoes will cause a flare-up.
Cook over medium heat, turning constantly with a spatula, for 3--5
minutes.
Return the tomatoes to the salad bowl and add the herbs.
Serve hot or cold.
Recipe from “Sensuous Vegetarian Barbeque”, Chelf & Biscotti
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Butter or Margarine?
Click for the answer.
Muesli Pancakes with Fresh Fruits
3/4 cup Muesli cereal
1/4 cup whole wheat flour
2 tsp aluminum free baking powder
1 cup soy, rice, oat or almond milk
2 Tbsp honey or maple syrup
2 Tbsp ground flax seed mixed with 6 Tbsp of water
1/2 tsp vanilla
2 Tbsp sesame oil For Berry sauce
12 ounces frozen berries
2 Tbsp honey or maple syrup
(optional) 1/2 cup pecans, chopped
Mix dry ingredients and add liquid.
Coat griddle with sesame oil and cook pancakes until slightly brown.
Use berries for the sauce and puree in a blender with honey/maple syrup.
Top pancakes with sauce and pecans.
Recipe from Eat to Beat Cancer, R Hatherill, Phd.
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Whole flaxseeds offer the benefits of the omega-3 EFA’s plus magnesium,
potassium, B vitamins, zinc, fibre and protein.
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10
Berries are one of the most heavily sprayed crops and organic sources are
recommended.
AGELESS EATING
Did you know that the main cause of wrinkles and
discoloration of the skin are sun damage and free radicals?
Try these colorful recipes for maintaining youthful looks!
Spicy Yam Soup
Yams take on a completely different character in this spicy, slightly
sweet soup.
2 medium yams
1/2 cup water
I onion, chopped
1/2 tsp each mustard seeds, turmeric, ginger, and cumin
1/4 tsp cinnamon
1/8 tsp cayenne
3/4 tsp salt
2 cups water
1 tbsp lemon juice
2 cups soy milk
Peel the yams and cut them into chunks.
Steam over boiling water until tender when pierced with a fork, about 40
minutes.
Mash (you should have about 2 cups), and set aside.
Braise the onion in 1/2 cup water until soft, then add the spices and
salt.
Cook 2 minutes over low heat, stirring constantly, then whisk in 2 cups
water, the lemon juice, and the mashed yams.
Simmer 10 minutes.
Add the soy milk and puree the soup in a blender in 2-3 batches until very
smooth.
Return to the pan and heat over a medium flame until hot and steamy--about
10 minutes. Serves 8.
Spinach Salad with Orange Sesame Dressing
Toasted sesame seeds add wonderful flavour to this salad.
1 bunch fresh spinach (about 6 cups of leaves)
1 red or yellow bell pepper, cut into strips
I/4 to 1/2 cup thinly sliced red onion
1 orange, peeled and sliced into thin rounds
1 tbsp sesame seeds
2 tbsp seasoned rice vinegar
1 tbsp orange juice concentrate
1 tbsp water
Trim off the spinach stems and carefully wash the leaves. Dry, then tear
any large pieces into bite-size pieces.
Place in a salad bowl along with the pepper, onion, and orange slices.
Toast the sesame seeds in a 400°F toaster oven or regular oven for 10
minutes.
Transfer to a blender and grind them into a powder.
Add the vinegar, orange juice concentrate, and water and blend to mix.
Pour over the salad and toss just before serving.
Serves 4 to 6.
Recipes from Eat Right, Live Longer, by Neal Barnard, MD.
TIDBITS - 11
In the early part of the 20th century, doctors used vegetable-rich diets
to help those with a very light complexion tan rather than burn.
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