Healthy Recipes | Silver Magazine

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

Max Brennan August 16, 2023

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

Marylene Vestergom February 24, 2023

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

Simone Waters November 30, 2021

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.

Alex Hurst November 24, 2021

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

Giles Crouch November 12, 2021

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

Lauren Toyota September 1, 2021

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

Ricky Goodall August 16, 2021

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

Lauren Toyota July 20, 2021

Healthy Recipes

Nutty Tofu Crisp Over Asian Noodles

This is one of my family’s favorite recipes. Serve with a heaping portion of steamed greens (e.g., chard, bok choy, Chinese cabbage) and sparkling water or a glass of white wine. This recipe is an excellent source of calcium with or without the calcium-rich greens. –Enette Instructions Mix the first eight ingredients with a fork to create marinade. Cut pressed tofu halves a second time, diagonally. Place tofu quarters in marinade for at least 15 minutes on each side. Cook noodles according to package directions. Dip the marinated tofu into the chopped peanuts to fully coat one side. Heat 1 tsp of peanut oil in a nonstick skillet. Cook tofu, with the peanut side down, until golden brown (~ 1-1/2 min) and repeat on the other side. Heat remaining marinade over the stove or in the microwave and pour over the hot noodles. Divide noodles into four equal servings, place

Alex Hurst June 8, 2021