dinner | Silver Magazine

Health

Whole person integrative eating

An interview with author Deborah Kesten, M.P.H. about her new book and the science behind this approach to eating better. Q1. What is Whole Person Integrative Eating? So many people struggle with their weight. My book, Whole Person Integrative Eating, is a science-backed program that gives you the exact skills you need to nourish “all of you”—body, mind, and soul—each time you eat, so you can lose weight and keep it off. Anyone struggling with weight needs this book to halt—even reverse—overeating and being overweight. Q2. You describe Whole Person Integrative Eating as a “dietary lifestyle.” What is that? The Whole Person Integrative Eating program is a dietary lifestyle that is the opposite of traditional dieting; something you go on, then off. Rather, Integrative Eating is a dietary lifestyle because it is based on the original meaning of the word “diet,” which, during the time of Hippocrates—about 2500 years ago—meant “way of life.” Over the centuries, the word diet traveled throughout Europe, until it came to mean a

David Holt January 5, 2021

Healthy Recipes

Plant-Powered Queso

Inspired by: Clean Food Dirty Girl’s 5- Minute Instant Pot Cheesy Sauce Spicy, creamy and totally cheesy, you won’t believe this queso is vegan and veggie based! You will never need another Queso recipe. This is the one. INGREDIENTS 2 cups peeled and chopped potatoes (or about 3 medium-sized potatoes) 1 cup chopped carrots (1 large carrot) 1 small onion, chopped 3-4 cloves fresh garlic, peeled and roughly chopped 1 tsp ground turmeric, or 1 Tbsp chopped turmeric root if available 2 cups vegetable stock or water 1⁄2 cup soaked and drained raw cashews (or substitute 1⁄4 cup sunflower seeds or 1⁄4 cup ground flax seed) 1⁄2 cup nutritional yeast 1-2 tsp hot sauce or 1⁄4 teaspoon cayenne powder 1 tsp salt Serves 10. Nutritional information per serving: Calories 64; Fat 1.5g; Carbohydrates 9.5g; Protein 4.6g DIRECTIONS Soak cashews in hot water for 15-20 minutes, drain, rinse and set aside.

Max Brennan January 3, 2021

Healthy Recipes

Italian plant patties

Nothing says a family dinner like a delicious Italian feast. This recipe for Italian Plant Patties is a satisfying dish loaded with all the flavours of Italy. INGREDIENTS 226 grams cremini mushrooms 2 cups rough chopped small kale 1 can white kidney beans 570 ml 3 Tbsp soya sauce 1 Tbsp hot sauce 2 Tbsp dried oregano 1 tsp dried thyme 1 Tbsp dried onion powder 1 Tbsp dried garlic powder 1 cup oatmeal 1⁄4 cup chickpea flour 2 Tbsp ground flax seed 1 Tbsp vegan Worchestire sauce 1 cup of roughly crushed walnuts DIRECTIONS Preheat oven to 350oF. Lightly pulse mushrooms in a food processor until they are in small bits (about the size of pencil eraser). Pour them into a large bowl and set aside. Put the washed and dried kale into a food processor and pulse until broken down into small pieces about 1⁄4 inch size or

Max Brennan December 27, 2020

Healthy Recipes

Big Crunch Black Bean Burgers

Get ready for a taste explosion! These Big Crunch Black Bean burgers taste amazing and hold up to the challenge. We have developed and refined this recipe after years of experimenting for making whole food plant-based burgers without oil. The challenge: to create a great tasting burger that holds together as most veggie burgers are soft like toothpaste and squeeze out the other side of the bun when you take a bite. Dig in and enjoy a satisfying crunchy burger experience that is healthy and most importantly, tastes great! MAKES: 6-8 BURGERS PREP TIME: 1⁄2 HOUR / COOKING TIME: 1 HOUR INGREDIENTS 16oz/454 grams whole mushrooms 1 cup old fashioned oats 1⁄4 cup chickpea flour 1 can of black beans 1 can of green lentils or chickpeas 1 cup grated raw red beets 1 cup cooked brown rice or quinoa 1⁄4 cup walnuts, finely chopped2 cups kale, tightly packed 3 Tbsp

Max Brennan October 23, 2020

Healthy Recipes

Mixed root vegetable salad

Makes 12 | Takes 45 minutes Root vegetables are the perfect addition to any winter meal. They provide that little touch of comfort on a cold day. Root vegetables are high in fibre, antioxidants, and beta carotene—a red/orange pigment found in carrots and yams that is converted to vitamin A and is a powerful antioxidant. Ingredients 2 yams, peeled and cubed 2 sweet potatoes, peeled and cubed 1 rutabaga, peeled and cubed 2 parsnips, peeled and cubed 2 beets, peeled and cubed 3 Tbsps olive oil 2 freshly grated garlic cloves ½ tsp onion powder A dash of salt and pepper Directions Preheat the oven to 425°F. Line a baking sheet with parchment paper. Pour all of the root veggies onto the pan. Pour the olive oil, garlic, onion powder, and salt and pepper on top, and toss with your hands until well coated. Place in the oven for 25–30

Andrea Saliba August 18, 2020

Healthy Recipes

Spicy sweet potato soup

YOU won’t need the fire department but you may need a cool breeze after this recipe for Spicy sweet potato soup. This paleo and vegan-friendly dish is loaded with healthy fats from coconut oil and avocados, as well as low glycemic carbohydrates, to promote optimal health. We’ve added a little kick from chipotle chilis and some fresh black pepper to fire up the metabolism and keep you lean all year round. 6 SERVINGS | PREP 20–30 MINS INGREDIENTS » 1 large sweet potato » 1 cup full-fat coconut milk » 1 cup organic chicken or vegetable broth » 1⁄2 can Chipotle chilis in adobo sauce » 1⁄4 tsp Himalayan salt » dash of pepper TO PREPARE Boil or bake sweet potato until soft. Blend all ingredients in blender or food processor until smooth. Serve with avocado cubes and swirl of coconut milk. Z Nutritional value (per 1 cup serving): Calories

Alex Hurst May 2, 2020

Healthy Recipes

Eggless egg salad

This easy to make vegan recipe is ideal for lunches and is packed with protein for afternoon energy! Makes 3 to 4 servings | Takes 30 min Ingredients: 350 grams extra firm tofu (2 pkg) 225 mL Vegenaise 1 Tbsp Dijon mustard ¼ cup organic red onion, diced small ½ cup organic celery, diced small 1 Tbsp organic ground turmeric ½ tsp black pepper ½ tsp sea salt Dash of Bragg liquid soy seasoning Drain the tofu and pat dry with paper towel. Pulse quickly in a food processer until it reaches the consistency of cooked ground beef. You can also grate the tofu with a hand grater if needed. In a small bowl, mix Vegenaise with turmeric, Dijon, black pepper, sea salt and Bragg liquid soy seasoning (“Bragg’s” for short). Using a spatula or your hand, combine the Vegenaise mixture with the tofu until fully incorporated. Fold in the

Alex Hurst March 11, 2020

Healthy Recipes

Buffalo cauliflower sandwich

It’s her claim to fame… buffalo cauliflower. This recipe is the most visited page on Lauren Toyota’s blog and her most watched YouTube video. Newcomers, feast your eyes on the buffalo cauliflower sandwich! I’ve added panko-style bread crumbs because it makes the cauliflower crispy and crunchy. Not the kind of crunch that’ll tear up the roof of your mouth, but the kind of crunch that’ll definitely make you relapse and forget that you’re biting into a piece of cauliflower. It makes a heck of a good replacement for chick- en in this spicy stacked monster of a sandwich! INGREDIENTS Breaded buffalo cauliflower 2 heads cauliflower 11⁄2 cups all-purpose flour or gluten-free rice flour 4 tsps garlic powder 4 tsps onion powder 2 tsps ground cumin 2 tsps paprika 1⁄2 tsp sea salt 1⁄2 tsp ground pepper 3⁄4 cup unsweetened non-dairy milk 3⁄4 cup water 3 cups panko-style bread crumbs or

Alex Hurst March 4, 2020