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Recipes
Cold Oats (Muesli)
2 cups whole oats
1/2 cup ground or slivered almonds
1/4 sunflower seeds
1/2 cup raisins
1/3 cup shredded coconut
1/4 tsp cinnamon
3 cups water or rice milk
Combine and mix all ingredients
in a container that has a lid. Cover and let stand at room temperature overnight.
In the morning, simply mix the cereal, add fruit if desired, and enjoy. This
is extremely healthy and only takes 5 or 10 minutes to prepare before going
to bed. Serves 3-4.
—Sandra Tonn
Creamy Squash Soup
1 Tbsp cold-pressed olive oil
1 onion, chopped
2 cups sliced carrots, steamed until soft and mashed
3 cups squash (acorn or butternut), cooked and mashed
2 cups plain rice or soy milk
1/4 tsp each of nutmeg, cinnamon, coriander and tumeric
Sauté onions in
oil until tender (add water if necessary to prevent burning). Add carrots,
squash and milk. Heat to a simmer. Add more milk if necessary, for desired
consistency. Add seasonings and adjust for taste.
Makes two large servings or four smaller servings.
—Sandra Tonn
Quinoa Veggie Salad
2 cups quinoa
4 cups water
3 large carrots roughly chopped
3 green onions, chopped (or a handful of chives)
1 cup raw nuts and seeds, lightly toasted
1/2 cup raisins
dressing:
1/3 cup olive oil
2/3 cup orange juice
1 Tbsp tamari sauce
1 Tbsp flax oil
2 cloves garlic, minced
zest of one orange
Soak quinoa in the water
for 6 hours. Bring to a boil, then turn down heat to simmer, covered, for
20 minutes. In the meantime, prepare the rest of the ingredients and the dressing
(shake all dressing ingredients in a jar). Once quinoa has cooked and cooled,
mix in carrots, onions, nuts, seeds and raisins. Shake the dressing well,
pour onto salad and mix well. Refrigerate for at least one hour before serving.
—Sandra Tonn
Bean Salad
4 cups of dry beans (a mixture of any kind, such as kidney, black, and navy)
3 carrots, chopped
3 celery sticks, chopped
1/2 cup olive oil
6 Tbsp apple cider vinegar
1/4 cup parsley or cilantro, chopped
1 tsp sea salt
1 tsp dried basil
1/4 tsp oregano
1/4 tsp paprika
1/16 tsp cayenne
5 green onions, chopped
4 cloves garlic, minced
Soak beans for 12 hours.
Rinse beans and, in a large pot, cover with fresh water. Bring beans to a
boil (skim foam off top), reduce to simmer and cook until tender (about an
hour). Prepare the rest of the ingredients.
Once beans are cooked and cooled, add all the other ingredients and stir well.
Refrigerate and stir every 15 minutes for the first hour and every half an
hour after that for a few hours if possible. (Keep refrigerated for 5-7 days).
—Cindy Tonn (my sister)
Carrot and Lemon Salad
2 cups carrots, grated
1 1/2 Tbsp lemon juice
1 1/2 Tbsp extra virgin olive oil
2 1/2 Teaspoons mint, Chopped
2 tsp fresh parsley, chopped
1 1/2 tsp unpasteurized honey
2 Tbsp raisins
Mix all ingredients and server chilled. Dates can be substituted for raisins
and maple syrup can replace the honey.
—Sally Errey (www.myhappytummy.com)
Healthy Miso Dressing
1 cup cold-pressed olive oil
3 cloves garlic, minced
4 Tbsp unpasteurized honey
3 Tbsp miso
juice of one fresh lemon or orange
1/4 tsp of fresh ginger, grated
Put all ingredients in
a glass jar. Secure lid and shake. You may have to stir miso in a bit. Use
on salads, rice or vegetables. Serves 4.
—Sandra Tonn
Lemon and Oil Dressing
1/4 cup cold-pressed olive oil
juice of 1 fresh lemon
4 Tbsp flax seed oil, pumpkin seed oil, almond oil, hemp oil, or hazelnut
oil
2 Tbsp balsamic vinegar
1/2 tsp sea salt
1 clove garlic, minced
2 Tbsp chives, finely chopped
Mix all ingredients and
serve over a fresh lettuce salad. Serves 2.
—Siegfried Gursche (www.alphahealth.ca)
Black Bean Dip
2 cups dried black beans, soaked and cooked
1/2 cup tahini butter
6 cloves garlic, minced
2 tsp ground cumin
1/2 tsp sea salt
6 Tbsp olive oil
6 Tbsp warm water
juice of two lemons
juice of two limes
Put all ingredients in
food processor and blend until smooth.
— Cindy Tonn (my sister)
Sweet and Sour Lentils
1 cup brown lentils
1 1/4 cup water or vegetable stock
1 small onion, chopped
3 Tbsp apple cider vinegar
3 Tbsp unpasteurized honey
1 Tbsp olive oil
1/4 tsp ground cumin
1/4 tsp sea salt
parsley or cilantro to garnish
After soaking and rinsing
lentils, add water or stock and cook for 20 – 30 minutes. Add onions,
cover and cook for another 20 minutes. If there is still water or stock left,
cook lentils uncovered until most of the liquid is gone. Add the rest of the
ingredients and cook for 10 minutes to combine flavours. Garnish and serve
with brown rice and a green salad.
—Sandra Tonn
Baked Stuffed Apples
2 apples
1/4 cup walnuts, chopped
1 Tbsp unpasteurized honey
1 Tbsp lemon juice
2 Tbsp water
1/2 tsp cinnamon
dash of nutmeg (optional)
Carefully carve out the
apples to form a shell about 1/2-inch thick. Carve from the top; do not pierce
the bottom of the apple. Chop all the saved apple innards, except for the
core pieces. Mix with remaining ingredients. Fill apples with mixture until
heaping. Place in a glass baking pan and add about 1/4-inch of water to the
bottom of the pan. Bake at 400 degrees for about 20 minutes. Serve with vanilla
rice or soy ice cream.
—Sandra Tonn
Banana Orange
Muffins
2 ripe bananas, mashed
1/4 cup maple syrup
2/3 cup orange juice
1/3 cup butter or coconut oil
1/2 tsp fresh ginger, grated
1 tsp lemon zest, grated
2 cups whole wheat or spelt flour
1 tsp aluminum-free baking powder
1 tsp baking soda
1/2 tsp sea salt
1 cup nuts or seeds
1 cup raisins
Combine the banana, maple
syrup, orange juice, butter or oil, ginger and lemon zest in a medium-sized
bowl. In a large bowl, whisk flour, baking powder, baking soda and salt together
until well combined.
Add the we ingredients to the dry ingredient bowl and combine only until mixed.
Do not over mix. Stir in nuts, seeds and raisins.
Spoon batter into butter-greased muffin tin so that each muffin hole is about
3/4 full. Bake at 350 degrees for about 25 minutes or until brown and inserted
knife comes out clean. Allow muffins to cool before removing from pan. Makes
12 muffins.
—Sandra Tonn
