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SFHF_SilverMagazine_March_2024_Detox_LeaderboardThe Westin Nova Scotian Wellness

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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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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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Health

How to understand proteins

Protein is an integral part of any healthy diet. Every time we exercise, our muscles are damaged. In order to repair them and make them stronger for our next workout, we need protein! Not to mention, protein is one of the most satiating macronutrients, and helps keep us full between meals and snacks. WHAT IS IT? AND WHY IS IT SO IMPORTANT? Protein is made of amino acids, and there are 22 of them. Your body is able to make 13 of them on its own, and are called “non- essential” amino acids. The other nine are “essential” amino acids, meaning you can get them from food, and food only. These amino acids are broken down and literally make you, you! They are rearranged in order to build and maintain your muscles, bones, blood and other organs. Protein makes up roughly 20% of our body weight, and is considered the second

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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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Health

Switching to a plant-based diet over 65

From plant-based burgers to plant-based sausages we keep hearing more and more about the benefits of a plant-based diet and eating this way is becoming increasingly popular amon all age groups. If you’re over 65, you’ll want to consider the following. As we age, our nutritional requirements also change. It’s a reason that taking supplements when we turn 50 is important as part of our overall health. Here’s what to think about moving to plant based. It’s also important to note that you don’t have to suddenly switch over to pure plant based. Most people have greater success when they take their time. Ease into more plant-based meals by cutting down on the number of meat meals you have per week. You don’t need meat in three meals a day. The concept of meat with every meal is because of the mass marketing of processed foods over the past 50

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Healthy Recipes

Mac and Queso Dinner

This recipe uses our favourite Plant Powered Queso recipe mixed with cooked macaroni. It’s a delicious accompaniment to any dish. Spicy, creamy and totally cheesy, you won’t believe this queso is vegan and veggie based! Plant Powered Queso Inspired by: Clean Food Dirty Girl’s 5- Minute Instant Pot Cheesy Sauce 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 Teaspoon ground turmeric, or 1 Tablespoon 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 and 1/4 cup ground flax seed) 1/2 cup nutritional yeast 1-2 teaspoons hot sauce or 1/4 teaspoon cayenne powder 1 teaspoon salt Directions: 1. Soak cashews in hot water for 15-20 minutes, drain, rinse and set aside.

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Healthy Recipes

Simply Marvellous Moussaka

For those that love the taste of the mediterranean, you will love this favourite Greek dish.  It has all the taste and texture of classic moussaka for you to enjoy! Eggplant: 2 Large Eggplants (sliced flat into medallions) Sprinkle Salt and Pepper Cayenne pepper Filling: 1 block extra firm tofu 1 cup walnuts – finely chopped 1 pack finely chopped mushrooms 1 15oz (425g) can of brown lentils – drained 1 onion – finely chopped 2 medium stalks of celery – finely chopped 1 medium to large green bell pepper – finely chopped 2 Tbsp crushed garlic 1 tsp paprika 1 Tbsp cumin 1 tsp dried oregano 1 tsp dried rosemary 1/4 tsp ground cinnamon 1/2 cup tomato paste 1 cup tomato sauce 1 Tbsp dark soy sauce 1 Tbsp vegan Worcestershire sauce 1/4 tsp ground black pepper Salt (to taste) Béchamel: 2 cups of cashews 1 cup onion, diced 1 1/2 cups vegetable stock 1/2 cup dry white wine 2 Tbsp nutritional yeast 3-4

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Healthy Recipes

Delightful Alfredo Pasta

This dish is so creamy and delicious that you will swear it has cheese in it.  But it doesn’t! And it doesn’t have oil either. Ingredients: -1 cauliflower cut into large chunks -2 Onions quartered -4-6 cloves of garlic ¼ cup of nutritional yeast 1-2 Tbsp of dried tarragon ½ Tsp of ground black pepper ½ tsp of hot sauce (optional) ½ tsp of ground Himalayan salt 2 – 2.1/2 cups of organic veggie broth 1 package of rice fettucini pasta Directions: Put all the ingredients into a large pot except the pasta and nutritional yeast.  Bring to a boil and cook on medium high until the cauliflower is a bit soft.  Dump the entire contents of the pot into a high-speed blender and blend until smooth.  Add in the nutritional yeast ,blend a little bit more, and serve on top of cooked rice fettucini. RECIPE (based on 5 servings):

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