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SFHF_SilverMagazine_March_2024_Detox_LeaderboardThe Westin Nova Scotian Wellness

Healthy Recipes

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Healthy Recipes

Heart Healthy Hearty Chili

This whole-foods plant-based chili is zesty and uses zero oil. Our chili has Bulgar grain to thicken and make it more hearty. Ingredients: 1 – Large Onion diced 2 – Celery Stalks cut into small pieces 1 – Green pepper diced 4-6 – Cloves of garlic – pressed 1 – package of cremini mushrooms sliced 1 – Large Can of Organic diced tomatoes 1 – Can of kidney beans drained ¼ cup of organic veggie broth 1 Tbsp of ground cumin 1 Tbsp of ground black mustard seeds 1 tsp of organic dried oregano 1 tsp of ground chili powder (we prefer to grind our own dried chilis) – skip if you don’t like spicy 2 Tbsp of vegan Worcestershire sauce 1 Tsp of hot sauce (optional) 1 Tsp of tamari sauce ¼ cup of Bulgar grain ¼ cup of nutritional yeast Directions: Cook onions, mushrooms, green pepper and celery

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Healthy Recipes

Vegan Mushroom & Lentil Shepherd’s Pie Oh My!

Serves 4-6 (large portions) INGREDIENTS Base Filling: Olive oil 1 onion, finely chopped 1 cup finely chopped celery 4 cloves garlic, finely chopped 2 cups cooked or canned green or brown lentils 2 cups mushrooms, coarse chopped 1 cup walnuts, fine chopped (optional, omit for nut free)* 2 T tamari or soy sauce 1 cup vegetable broth 2 T flour or cornstarch** 3 cups mixed frozen veggies (choice of carrot, corn, green beans, peas…), thawed and drained. 2 tsp dried thyme 2 tsp dried or fresh parsley Fresh ground pepper and salt to taste DIRECTIONS In an oven-proof frying pan – cast iron works great – sauté onion in olive oil until translucent, then add chopped garlic and cook for 2-3 min. Then add dried herbs, chopped mushrooms, salt and pepper and sauté until mushrooms cook down. Then add cooked lentils and chopped walnuts if used. Stir in thawed veggies

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Plant-based Nutrition
Healthy Recipes

Plant-based nutrition is good for you, your family, and the planet

By Marylene Vestergom Eating a completely plant-based diet, once rare, is becoming more common, especially among younger people. Once people start eating more fruits and vegetables, they reduce consumption of meat and dairy. The next step is to eliminate dairy and become a vegetarian. Finally, all animal products are eliminated, including honey from bees. Then they’re considered vegan. According to Leslie Beck, a Toronto-based registered dietitian and director of Food and Nutrition at Medcan, “the biggest dietary movement in Canada today is flexitarianism. People who eat a flexitarian diet eat a mostly plant-based diet but do occasionally eat meat.” As for the motivation to eat more plants, Beck points out, “Whether it’s a strict vegan diet or a flexitarian approach, the main driving force for most people is health.” According to Heart & Stroke Canada, vegetarian diets may lead to lower blood pressure, improved cholesterol levels, healthier weight and a

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Healthy Recipes

Smashed chickpea & avocado sandwich

Who doesn’t love a delicious hearty sandwich? This one is lighter on the bread by using a thin pita bread and made with chickpea and avocado–the perfect blend of healthy fat and protein. Protein and healthy fat are two essential macronutrients that help sustain the body and provide energy all day long. INGREDIENTS 1 can of organic BPA free chick peas 1 large avocado juice from 1 lime 1⁄2 tsp ground turmeric pinch of cayenne pepper (optional) pinch of salt fresh cracked black pepper 1⁄4 cup chopped cilantro 1 pita bread cut into half DIRECTIONS In a high-powered blender or food processor, add the canned chickpeas, avocado, lime juice, turmeric, salt, pepper, and cayenne pepper (if using). Blend until completely smooth and well combined. Next, spread some of the mixture into each pita bread half and finish with the fresh cilantro. More recipe inspiration: you might find this sweet potato and

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Healthy Recipes

Sweet & Zesty Creamy Dijon Dressing

This will make enough for a large salad…and you can never have enough salad! This is a super easy dressing that once you make a couple of times, it’ll fast become a staple. Also, it’s vegan! INGREDIENTS 2 cloves of garlic 2 Tbsps of maple syrup 1 Tbsp of tahini (crushed sesame seeds) 2 large Tbsps of Dijon mustard Pepper to taste DIRECTIONS 1. Add all ingredients to small blender or food processor and pulse until thickly blended. 2. Add on top of or toss into salad. This would go great with our Alfredo pasta recipe here.

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Healthy Recipes

Orange spiced hot chocolate

Who doesn’t like a steaming mug of hot chocolate on a cold day? Zest it up with some orange! Try this spiced-up twist on an old school classic. With a great blend of aromatic spices, dark chocolate and a slight nuance of orange, this winter favourite no longer need be a guilty pleasure. Share with family, friends or carollers at your door; either way, it’s a “no guilt” way to get your chocolate fix. INGREDIENTS 4 SERVINGS | PREPARATION 15 MINS PLUS OVERNIGHT » 1L 1% or soy milk » 7 oz dark chocolate — chopped up » 1½ tsp coco powder » zest of 1 orange » 3 cardamom pods » ½ cinnamon stick » 2 cloves » ½ Thai red chili » pinch of kosher salt PREPARATION Place chocolate and milk in a medium sauce pot and whisk over medium heat until chocolate has completely melted. Toast cardamom

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Healthy Recipes

Sloppy Joe Zucchini Boats

Sure, you can make this sloppy joe filling and eat it on a soft kaiser, but that’s so basic. I want to give you a healthier option so you can eat even more sloppy joe stuff. You can round out these zucchini boats with garlic bread or rice on the side and serve as a meal. Or, if you’re too lazy to prep the zucchini altogether, just pour the sloppy joe mixture into an oven-safe dish, top with the vegan cheese shreds, and bake for 20 minutes until melty! Serve with slices of garlic toast for dipping, a perfect last-minute party appie. INGREDIENTS 4 large zucchini 3 Tbsps olive oil, divided 1 cup finely chopped white or yellow onion (about 1 onion) 1 cup finely diced green bell pepper (about 1 pepper) 2 Tbsps coconut sugar or light brown sugar 2 Tbsps gluten-free tamari or low-sodium soy sauce 1 Tbsp

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Healthy Recipes

Sweet Potato Pancakes

Perfect for refuelling after a workout or a big outdoor adventure anytime of the year! So delicious! Sweet potato pancakes Ingredients: 6 oz cooked sweet potato 2 ounces of JUST egg or similar vegan egg alternative 1 oz vegan egg whites ½ tbsp coconut flour 1/8 tsp cinnamon ½ oz whey protein  1 oz blueberries ½ tbsp coconut oil 2 tbsp 100% pure organic maple syrup To prepare Peel sweet potatoes and cut in chunks. Boil until soft (I prefer to cook enough sweet potatoes to last the week to save having to do this step every time). Pre-heat non-stick frying pan on medium heat with coconut oil. Combine all ingredients in the blender–except coconut oil, syrup and blueberries. Blend on high for 30 seconds. Pour batter in the frying pan and add blueberries. Cook until one side is done, flip and cook the other. Top with maple syrup and

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Healthy Recipes

Sublime summer passion fruit pie

If you’ve ever seen me freak out about passion fruit anything on the Internet, you know the obsession is real. This rare and expensive tropical fruit is in the upper echelon of fruits. It’s sour, sweet, fragrant, and just magical. I’m satisfied just smelling them over and over…and you know how much I like to smell things! I had to check a passion fruit dessert off my wish list. This slice of heaven is it, and it puts the fruit at the forefront. No passion fruit, no problem. Swapping passion fruit for something like mango or even dragon fruit would be cool (you can buy them in the frozen aisle!). If using one of those swaps, I would add some lime or lemon juice to tart it up. INGREDIENTS NO-BAKE GRAHAM CRUST 9 sheets (18 squares) vegan graham crackers 1⁄2 tsp sea salt 1⁄3 cup melted vegan butter PASSION FRUIT CURD

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