LIVETHESmartWay

GlutenFreeCookbook

Over60simplydeliciousrecipesfromtheSmartKitchen

byKathySmart

FIRSTEDITION2011

SmartKitchen,Ottawa,Canada

Published in 2011 by Live the Smart Way • Ottawawww.livethesmartway.com

FoodStylist:

TrevorSmith

FoodPhotographer:

JamesPark

Editor:

SandraMacInnis

DesignandArtDirection: AnswermenLtd.

EditorialAssistants: ChefKatieRichards,SabhaJaleel,LindaHouleRoberts,KathySmart,BradSmart,RyanLatreilleandSusanLatreille

Copyright©2011KathySmartwww.livethesmartway.com

Recipe photos Copyright © 2011 James Parkwww.jamesparkphotography.com

CoverphotoofKathyCopyright©2011AnswermenLtd.www.answermen.com

Allrightsreserved.Nopartofthisbookmaybereproducedin any form without written permission from SmartKitchen.

PrintedinCanada—FirstPrinting2011

ISBN978-0-9877003-0-8

ANotefromtheAuthorI have hadmultiple food allergies from the time Iwas 4 years old.Eatingwasmoreabout‘whatcouldIeat?’asopposedtowhattastedgood.Iwantedtochangethat.

As I grew older I discovered that there were many people just like me withmultiple foodallergies and limitedchoiceswhen it came to food. Idecided tomakeadifference, tobecomepart of the solution. I becameanutritionist so Icouldhelpothersexperiencetheimprovedqualityoflifethatcomesfromeatingfoods that are good for you. Then I became a certified holistic chef so that IcouldcreaterecipeswiththosewholesomefoodsthatalsoTASTEDGOOD!

Foodisnowallabouttastinggood.Itisn’tjustaboutwhetherIcaneatitornot;now,itsthebestofbothworlds.Pleaseloveandsavoureverybite—notonlycanyoueattheserecipes—theytastegoodandaregoodforyou!

Frommykitchentoyours,joinme—LiveTheSmartWay!

*PhotoCredit:JeanMarcCarisse

ANotefromtheEditorFood.Sharingitistheonethingthatiscommonacrossallcultures.

We use it to celebrate the milestones of our lives, to give us sustenance andcomfort, toenergizeand revitalizeuseachday. In its simplest form, it is fuel,but sharedwith friends it is thevehicle throughwhich those friendshipsgrow,around the supper table food is a tool throughwhichwe love our family andfinallyitistheparenthesisaroundwhichwebeginandendeachday.

TheloveoffoodisaloveoflifeanditisapassionIamgratefultosharewithmy wonderful friend Kathy. I have always been an advocate of the healingqualitiesofgoodfood,butthroughourfriendshiphavelearnedtoappreciatethatfood canbebothgood andgood for youwithout sacrificing taste and texture.Kathy’sgentle-fiercenaturehasalsotaughtmethatyoucanchangeyourlifeifyouchangethewayyoulive,andsonowIlivealittleSmarter.

Thiscookbookisfullofrecipesthroughwhichyoutoocanloveyourfamilyand

friends, providing them with sustenance for both body and soul, and helpingthemtolivealittleSmartertoo.

Sandra MacInnis has spent most of her adult life working in the hospitalitysector, and her experience runs the gamut from fast food to fine dining.A 12yearprogressivecareerpathwithLeCordonBleudevelopedherloveforfoodinto a passionate belief that the dinner table is central to everything trulyimportantintheworld.SandracurrentlyworksasaFoodserviceConsultantforDesignedFoodSystemsInc.inOttawa,Canada.

Dedication“AllthatIam,orhopetobe,Iowetomyangelmother.”AbrahamLincoln

Idedicatethiscookbooktomymother.Wordscouldneverdescribehowmuchthis woman has done to make this world a better place. She taught megentleness, kindness, and above all else to love unconditionally and withoutjudgement.Idedicatethisbooktoherasitwasshewhofirsttaughtmetocook,whonever tiredoffindinganswers tomyhealthproblems,andwhocookedtofindrecipesthatIcouldeat.

“Alwaysaddlovetowhateveryouarecooking,honey,”washergentleadvice.

Ialwaysdo,Mom.Iloveyou!

Kathylearningtocook-3yearsofage

AcknowledgementsIdidn’tevenknowwheretostartforthisacknowledgmentpage.IfeellikeIamattheAcademyAwards!Iwouldliketothanktheheavensaboveforgivingmeadreamatayoungagetomakeadifferenceinpeople’shealth.Formyfamily—Mom,Dad,andStevenandthegirls—foralwaysknowingandtellingmeIwasamiracleandIwouldachievegreatthings.Formygrandmammaforteachingmehowtocookpancakesbefore Icouldevenspeakfull sentences.FormyUncle

Larrywhowasacheffor25yearswhoshowedmethatfoodcouldbebeautiful!ForDr.DonWarrenforseeingthepotentialinalittlegirlat12yearsofageandteachinghershecouldbewholeagainwithpropernutrition.ForJenniferSteersforaskingme5yearsagoifIeverthoughtofwritingacookbook.FormybestfriendKellywhohasbeenlovingmeandeatingmyfoodsincewewere4!Formybestfriendandfirstclientever,AnneandherhusbandAlec,andCamilleandMariefornotonlygivingmethebest,honestfoodadvice,butforalsobeingthekindest,mostwonderful friends ever. For SandraMacInnis, for being such aninstrumental part of this book, and the food world—staying up late editing,cooking and being my yoga girl. To Chef Katie Richard for editing on herweekendsoff,forSabhawhoseconstantsupportandfriendshipmeanssomuch.Thank you to Answermen for knowing what to do and being the creativegeniuses that they are. To Ryan and Susan Latrielle for their support andattentiontodetailtohelpcreateabookweareallproudof!LastbutnotleasttoBrad—whoistheloveofmylifeandthebestdecisionIhaveevermade.Iloveyousweetheart!Wehavecomealongwaybaby!

“ForIknowtheplansIhaveforyou…togiveyouafutureandahope…”Jeremiah29:11

KathySmart,PTS,RSNA,RNC,HolisticChef

AboutKathyKathy is a registered nutritional consultant with the CanadianExamining Board of Health Care Practitioners, a Registered SportsNutritionAdvisor,aHolisticTeachingChefwiththeHolisticCookingAcademyofCanada and aRegisteredPersonal FitnessTrainerwiththeCanadianAssociationofFitnessProfessionals.

Withover14yearsexperienceinthehealthandfitnesssectors,Kathyprovidesnutritionalconsultationandfitnessinstructiontoclients.Sheis a nutritional consultant with Designed Food Systems Inc.developingspecialtymenusandrecipetestingforcommercialclients.Kathy is also an instructor for the Ottawa Carleton District SchoolBoard,where she teaches cookingclasses focusedon specialtydietsandhealthyliving.

Kathy can be seen on Rogers Ottawa Daytime TV and A channelwhere she teaches, motivates and inspires others to live smarterbyproviding healthy recipes and healthy living tips.Kathy excels atmenu specialization, recipe development and recipe modificationsincluding gluten free, wheat free, dairy free and vegetarian/veganoptions. In her planning she considers special needs including age,disease, gender and heredity. She has designed hundreds ofpersonalizedprogramsforclientswithdiabetes,arthritis,osteoporosis,heartdiseaseandfoodallergies.

QualificationsAppliedNutrition,AliveAcademyofNaturalHealth,2000

SportsNutrition,AliveAcademyofNaturalHealth,2004

RegisteredSportsNutritionAdvisor,RSNA,2004

AnatomyandPhysiology,AliveAcademyofNaturalHealth,2004

RegisteredNutritionalConsultant,RNC,CanadianExaminingBoardofHealthCareProfessionals,2006

Biology,AliveAcademyofNaturalHealth,2007

RegisteredFitnessInstructorSpecialist,FIS,CanadianFitnessProfessionals,2007

PersonalTrainerSpecialist,PTS,CanadianFitnessProfessionals,2004

HolisticCookingAcademyofCanada,HolisticTeachingChef,2009www.holistic-cooking.com

CertificateofPlantNutrition,eCornellUniversity,2011

ForewordEvery now and then youmeet someone you just knowwillmake adifferenceinlife.Evenyoungpersons,whohavenotsetthecoursefortheir lives will often reveal something in their character andpersonalitythatstandsout,andyousaytoyourself…“Waitandsee!Thispersoniscertaintomakeanimpactwithherlife.”

And so it has beenwithKathySmart.Taking challengeswhich sheexperienced as a young person with her health and eating, she hastransformedthosechallengesintosomethingpositiveandofbenefittomanythroughhertraining,professionalworkandthroughherwriting.Thisbookisoneofthosepositive“outcomes”thatwillbenefitanyonewhohasstruggledwithhowtomakeeatingfunagainwhenglutenhasbeenidentifiedasafoodsensitivity.

Everydayinmypractice,Iseechildrenaswellasadultswhosehealthhas been negatively impacted by the foods they eat. Unknowinglytheyareeatingfoodsthattheirbodydoesnottoleratewell,oftenwithsignificanthealthconsequences.Oncethefoodintoleranceshavebeenidentified,and thediet ischanged,oftenremarkablechangeshappeninthehealthofthechildoradult.

Oneofthedifficultiesinmakingchangesinone’sdietistofindfoodsand recipes that are both nutritious and that please the taste buds.Kathy has accomplished this in her present cookbook.Not only hasshegivenwonderfulrecipesbasedonhertrainingasanutritionistandchef,shehasalsolaidoutadditionalfactsthatinformthereaderofthevarious attributes of the recipe (the “accolades” and nutritionalanalysis)andhasalsoprovided“SmartFacts”thatgivearationaleastowhytheingredientsoftherecipearegoodforyou.Thiscookbookwillbewelcomebythoselookingforawaytomakeeatingenjoyableand nutritious while eliminating those foods that don’t agree. Itcertainlyhasmyrecommendation.

DonWarren,N.D.

DonWarrenisaNaturopathicDoctorwithafamilypracticeinOttawa,Ontario.During his career as a doctor of naturopathicmedicine, he has served as thepresident of the Canadian College of Naturopathic Medicine and is theimmediatepastpresidentoftheCouncilonNaturopathicMedicalEducation,theU.S. federally recognized accrediting agency for naturopathic medicaleducation. He was a founding member of the Academic Consortium forComplementary andAlternativeMedicine, (educators from the accredited andlicensableCAMprofessions) and is a senior editor of a soon to be publishedtextbookonnaturopathicmedicine.Forseveralyears,hasbeenteachinginEastAfrica and is the founder of theRwandaSeleniumSupplementation trial.Donlives with his wife Barbara on their organic farm near Manotick. Elevengrandchildrenkeepthemyoungandsmiling.

TableofContents

ANotefromtheAuthorANotefromtheEditorDedication/AcknowledgementsAboutKathyForeword10SmartTips

BreakfastDarkChocolateBreakfastCupcakesFlourlessCranberryBreakfastMuffinsHighProteinPancakesIronRichBreakfastMixKathy’sBreakfastParfaitLemonPoppySeedMuffinsPeachesandCreamSteelCutOatsTheUltimateGranolaZestySpanishOmelette

SaladsAlmondAvocadoChickenwithRedPepperSaladAsparagusSaladBabySpinachandStrawberrySummerSaladCoolCaliforniaSaladEasyChickpeaSaladGrilledTricolourPepperSaladHighProteinQuinoaSaladMapleMustardSaladGreensMixedGreenswithDriedCherriesandGoatCheese

PestoPastaSaladSpringPearandFetaSaladWarmBeefSpringSaladYummy,YummyThaiSalad

SoupsandStewsButternutSquashandBananaSoupCitrusInfusedCarrotSoupCreamyCauliflowerSoupCreamyFennelSoupCurriedButternutSquashandAppleSoupCurriedPearandParsnipSoupHomemadeChickenorVegetableSoupStockHomemadeVeganSoupStockRoastedAsparagusSoupSmokeyRedPepperSoupSpicyBlackBeanChiliThaiInspiredVeganStewFresh,MoistandChewyGlutenFreeBread

MainCoursesBrownLentilCurryChannaMasala“ChickpeaCurry”ColourfulSalmonSkewersfortheBBQCorianderandGingerMarinatedLambEarthySalsaChickenFilletofSoleAlmandineGlutenFreeLasagne

GrilledChickenorBeefFajitasHalibutwithCaramelizedOnionsHoneyBakedCurryChickenJamaicanJerkChickenLambBurgersMediterranean-StyleSalmonOldFashionedFallStewRoastedPecanEncrustedFishSticksSlowlySimmeredBeefFajitasTurkeyBurgers

SidesBakedSweetPotatoFriesHealthyGuacamolePerfectlySmoothMashedPotatoesQuinoaTaboulehRatatouilleRoastedAcornSquashRoastedBabyBokChoyRoastedButternutSquashandQuinoaRisottoRoastedRootVegetablesSautéedRainbowPepperswithSwissChardSpicySpaghettiSquash

Dessertsorthe10PercentRuleAnnaBananaBreadBestApplePiewithRoastedAlmondCrustCardamomPecanCrisps

ChocolateBananaWholeGrainCookiesDarkChocolateCoveredBananaswithRoastedAlmondsDecadentChocolatePuddingDecadentDarkChocolatePecanBarkDoubleFudgeBrownieHighFibrePeanutButterDarkChocolateChipCookiesPaula’sPowerfulDateSquareCookies

AppendixRecipeHighlightsCommonlyUsedIngredientsBibliographyResources

10SmartTips

10 Smart Tips to your healthiest year yet! I am often asked whatwouldbemytop10tipstolivingtheSmartWay.Aftermuchthoughtoveracupofgreentea,thisismytop10!

Smile—everydayandoften.

TakevitaminDdaily.1tablespoonofcodliveroilwithaddedvitaminDwilldowonders!

Breathedeeplyateverymoment.

Movemore.Aimtoget10,000stepsperday!

Forgiveoverandover.

Eatless;chewmore.

Judgeless;acceptmore.

De-clutteryourlifefromnegativepeople,negativethingsandbadfood.

Eatproteinatbreakfasteveryday.

Begrateful.

This cookbook is designed for those people who have several foodsensitivitiesor foodallergies.Eachrecipehasa“RecipeHighlights”sectionthatpointsoutspecificrecipeattributesthataredefinedinthebackofthisbook.Eachrecipehasalsobeencarefullyanalyzedandacomplete nutritional breakdown has been done for those needing tocalculate their fibre, carbohydrate and protein intake.We have alsoincludeda“SmartFacts”sectionforthosethatlikealittleinformation

aboutthebenefitsorattributesaboutacertainingredient.

Eachrecipehasbeenmeticulouslytestedandretestedforqualityandconsistencybyfriends,family,nutritionsitsandchefsalike.

As I have a passion for both food and the environment, wheneverpossibleIusefresh,localingredientsfromourlocalfarmers’marketsandlocalstores.IfIcaninspireyoutodothesameandevenplantalittle herb garden—you won’t regret it. The taste and quality oforganic meats, eggs, vegetables and fruits will surpass yourexpectations!

MayyouenjoythiscookbookasmuchasIhaveenjoyedwritingit!

Mayyoubeblessedwithpeace,abundanceandhappycooking!

Breakfast

Breakfast truly is the most important meal of the day. A balancedbreakfastwill set thestageforyourday, increasingyourenergyandyourmetabolism.Enjoythesebalancedbreakfastrecipes.

Listofrecipes:DarkChocolateBreakfastCupcakes

FlourlessCranberryBreakfastMuffins

HighProteinPancakes

IronRichBreakfastMix

Kathy’sBreakfastParfait

LemonPoppySeedMuffins

PeachesandCreamSteelCutOats

TheUltimateGranola

ZestySpanishOmelette

DarkChocolateBreakfastCupcakes

Thesemuffins are a definite hitwherever youmay serve them.Thegroundalmondsandwholeeggsgiveaproteinpunch!Thisisagreatwaytogetchildrentoeatbreakfast—achocolatecupcake!Serves12

Ingredients¾cupdarkchocolatechips

½cupunsweetenedapplesauce

½cupbutterorcoconutoil

4wholeeggs—separatewhitesandyolks

½cuppuremaplesyrup

1teaspoonvanillaextract

½teaspoonseasalt

1½cupsgroundalmonds

5tablespoonsglutenfreeflourblend

2teaspoonsglutenfreebakingpowder

Glaze:

½cupmelteddarkchocolatechips

¼cupagavenectar

2tablespoonsbrownricesyrup

1teaspoonvanillaextract

DirectionsPreheatovento350°F.

Meltchocolatechips,applesauceandbutter/coconutoiloverlowheat.

Beateggyolkswith¼cupofthemaplesyrupandsetaside.

Combinethemeltedchocolatemixtureandeggyolk-maplesyrup

Combinethemeltedchocolatemixtureandeggyolk-maplesyrupmixturetogether.Stiringroundalmonds,vanillaextract,bakingpowder,seasaltandflour.

Beat4eggwhiteswiththeremaining¼cupofmaplesyrupuntilstiff.Foldintotheabovemixture.

SmartFacts

Eating chocolate triggers the production of endorphins in the bodywhichresults in a feeling of happiness! Dark chocolate also contains appetitesuppressantpropertieswhichhelpcurbyourappetiteandcravings.Enjoythehitofhappinessandcurbyourcravingswiththesecupcakes!

RECIPEHIGHLIGHTSNoAddedRefinedSugarsVegeterianHighinProtein

NutritionalAnalysis

Amount PerServing

Calories 224.39

TotalFat 15.81g

SaturatedFat 6.6g

Cholesterol 77.86mg

Sodium 187.64mg

Potassium 134.26mg

Total 18.91g

Carbohydrates

Fibre 2.21g

Sugar 7.4g

Protein 4.79g

Greaseamuffintinorlinewithmuffincupsandfilleachmuffintinuntillabout¾full.

Bakefor20minutesoruntiltoothpickcomesoutclean.

FlourlessCranberryBreakfastMuffins

Thisisacolourfulmuffinperfectforthosemorningswhenyouneedaquick, pick-me-up breakfast or snack.With each bite you have theexplosionoftartcranberriescontrastedperfectlywiththerichnessofgroundalmonds,honeyandbutter.Serves12

Ingredients3cupsofgroundalmonds

½teaspoonofbakingsoda

½teaspoonofglutenfreebakingpowder

¼teaspoonofseasalt

1½teaspoonofcinnamon

½teaspoonoflemonzest

3wholeeggs

1teaspoonofvanillaextract

½cupofhoney

1½cupsoffreshorfrozencranberries

OptionalTopping:1tablespoonofsoftenedbutter

2tablespoonsofhoney

DirectionsPreheattheovento325°F.

Lineamuffintinwithlargepaperbakingcups.

Inabowl,combinethealmondflour,bakingsoda,bakingpowder,seasalt,cinnamonandlemonzestandmixwell.Inanotherbowl,whisktheeggs,honey,andvanillathenstirinthecranberries.

Graduallyaddthedryingredientstothewetingredientsinthreeseparateturns,mixingwellaftereachaddition.

Evenlyfilleachbakingcupwiththebatter(filltotopofcup,muffinonlyrisesabout1to1½centimetresbeyondcup)andbakeinpreheatedovenfor18to20minutes.

SmartFacts

Almondsarearichsourceofnutrientsandmonosaturatedfats,whichhelptoreduce the levels ofLDLcholesterol and in turn the risk of heart disease.Almondsarealsoanexcellentsourceofprotein.

RECIPEHIGHLIGHTSDairyFree(iftoppingisomitted)SimpleandQuickLowGlycemicHighinProteinandFibreNoAddedRefinedSugarsVegetarian

NutritionalAnalysis

Amount PerServing

Calories 241.85

TotalFat 15.88g

SaturatedFat 3.1g

Cholesterol 60.51mg

Sodium 171.47mg

Potassium 208.02mg

TotalCarbohydrates

21.87g

Fibre 3.75g

Sugar 16.11g

Protein 10g

Allowmuffinstocool.

Combinebutterandhoneytogetherandaddtothetopsofcooledmuffins.

HighProteinPancakes

Proteinfirstthinginthemorninghelpstostabilizebloodsugarlevelsandincreasesmetabolism.Thesepancakesareagreatwaytostartthedayormakeaperfectpreorpostworkoutsnack.Thesepancakesalsofreezewellandcanbetoastedjustbeforeservingforaquickbreakfast.Makes2mediumsizepancakes

Ingredients½cupofquickcookingglutenfreeoatmeal

½cupofcottagecheese

1teaspoonofvanillaextractandcinnamon

2eggs

DirectionsPuréeallingredientsinablender.

Heatanon-stickskillettomedium,brushbottomlightlywithbutteroroilandfrypancakesonbothsidesuntilgolden.

Topwithyourfavouritepancaketoppingsuchaspuremaplesyrup,freshberries,almondbutteroryogurt.

SmartFacts

Studieshaveshownthatjust½teaspoonofcinnamondailycansignificantlyreduceLDL(badcholesterol).

Studies are also showing that cinnamon has regulatory effects on bloodsugarlevels—makingitanexcellentadditionforanyonewithdiabetesType2oranyotherbloodsugar issues.Theseproteinpancakesareanexcellentwaytobalanceyourbloodsugarbyusingbothcinnamonandprotein!

RECIPEHIGHLIGHTS Simple and Quick No Added Refined Sugars Vegetarian Low GlycemicDiabeticFriendly

NutritionalAnalysis

Amount PerServing

189

Calories189

TotalFat 6.9g

SaturatedFat 2.1g

Cholesterol 213.8mg

Sodium 249mg

Potassium 189mg

TotalCarbohydrates

15.6g

Fibre 2.1g

Sugar 2.07g

Protein 16.7g

Iron-RichBreakfastMixIdevelopedthisrecipewithmanyofmyceliacandvegetarianclientsinmindasayummywaytogettheirdailyironwithouthavingtotakeasupplement.Ioftenwilltellclientstomakelargebatchesofthisrecipetohaveonhand.Serves2

Ingredients3tablespoonsofsesameseedsorhempseeds

3tablespoonsofsunflowerseeds

4tablespoonsofpistachionuts

4tablespoonsofpumpkinseeds

4tablespoonsofglutenfreelargeflakedoats

2tablespoonsofchiaseeds

½teaspoonofcinnamon

2tablespoonsofblackstrapmolasses(availableatahealthfoodstore)

½cupofpureapplejuice

DirectionsCombineallnuts,seedsandoatsinabowl.Addthecinnamonandmixwell.Stirintheblackstrapmolassesandaddapplejuicetothemixturestirringuntilalloftheseedsandgrainsarecoated.

Letstandfor15minutestoallowtheliquidtobeabsorbedintotheseedsandgrains.

SmartFacts

Ironisanessentialmineralthatyouneedforgoodhealththroughoutlife.Ifyou don’t get enough iron youmay feel tired, cold and have low energy.Youmay also look pale, be irritable and have trouble concentrating. Askyourfamilydoctorforabloodtesttodetermineifyouhavelowiron.

RECIPEHIGHLIGHTSSimpleandQuickDairyFreeHighinIron,CalciumandFibreLowGlycemicVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 238.46

TotalFat 15.17g

SaturatedFat 2.12g

Cholesterol 0mg

Sodium 9.99mg

Potassium 542.41mg

TotalCarbohydrates

21.65g

Fibre 4.64g

Sugar 4.29g

Protein 7.31g

LemonPoppySeedMuffinsIcanremembermymothermakingtheseforafamilypicniconeyearwhenwewenttovisitUpperCanadaVillagealongtheSt.LawrenceRiver.Ilovehowthelemoncombineswiththecrunchofthepoppyseeds.Thisisagreatsnackorbreakfast!Serves6

Ingredients2eggs,beaten

1tablespoonofmeltedbutterorcoconutoil

3tablespoonsofhoney

3tablespoonsofplainGreekyogurt

1teaspoonofpurevanillaextract

1tablespoonoflemonzest

2tablespoonsoffreshlysqueezedlemonjuice

½teaspoonofglutenfreebakingpowder

5tablespoonsofcoconutflour

2tablespoonsofpoppyseeds

Glaze:

2tablespoonsofhoney

1teaspoonofbutter

DirectionsPreheatovento350°F.

Combinethefirst7ingredientsinamediumsizebowlstirringuntilwellcombined.Combinethebakingpowderandthecoconutflourand

wellcombined.Combinethebakingpowderandthecoconutflourandaddbyspoonfulstotheliquidmixtureuntilwellcombined.

Lineamuffintinwithpapercupsorlightlygrease.Addbattertofilleachcup.

Bakefor15-20minutesoruntiltoothpickcomesoutclean.

Allowmuffinstocool,thenremovefromtins.

SmartFacts

Coconutflourhasthehighestpercentageofdietaryfibrefoundinanyflour—containing almost double the amount of fibre thanwheat bran.Coconutflour consists of 58% dietary fibre where wheat bran contains only 27%fibre.Youshouldaimfor25-35gramsoffibreperdaytomaintainahealthyweight, promote a feeling of fullness, balance blood sugar levels andeliminate toxins.Addcoconut flour toyour smoothies, andexistingbakedgoodsasaneasywaytoincreaseyourfibre.

RECIPEHIGHLIGHTSSimpleandQuickNoAddedRefinedSugarsVegetarianLowGlycemic

NutritionalAnalysis

Amount PerServing

Calories 166

TotalFat 8g

SaturatedFat 4g

Cholesterol 110mg

Sodium 109mg

Potassium 135mg

TotalCarbohydrates

18.5g

Fibre 1g

Sugar 15g

Protein 4g

Kathy’sBreakfastParfait

PeopleoftenaskmewhatIeatforbreakfast.ThisisoneofmyfavouritemainstaysandabreakfastthatIenjoyeatingwithamugofsteaming,hot,organiccoffee.Serves1

Ingredients½cupofplainGreekyogurt

½cupoffreshorfrozenblueberriesorblackberries

3-4tablespoonsofUltimateGranola

1teaspoonofpuremaplesyrup

DirectionsInalargeparfaitglass,layertheyogurt,berriesandgranola.Whenfinished,drizzlewithpuremaplesyrupandenjoythisdeliciousbreakfastwithyourfavoritehotbeverage.

SmartFacts

Greekyogurthasadeliciousthick,creamytaste,eventhenon-fatvarieties,sinceit’sstrainedtoremovewheywhichalsoremoveswater.Greekyogurtpacks a huge protein punch—containing 18-20 grams per ½ cup serving.Compared to the typical 8-10 grams of protein for regular yogurt, Greekyogurt isanexcellentchoice foraprotein richbreakfastguaranteed togetthatmetabolismgoing!

RECIPEHIGHLIGHTSSimpleandQuickNoAddedRefinedSugarsDiabeticFriendlyEggFreeLowGlycemic

NutritionalAnalysis

Amount PerServing

Calories 270

Fat 5g

Saturatedfat 0g

cholesterol 0mg

Sodium 10mg

Potassium 240mg

TotalCarbohydrates

36.3g

Fibre 5.5g

Sugar 13g

Protein 18.18g

PeachesandCreamSteelCutOats

Ilovewakinguptothesmellofthissimpleandnutritiousbreakfast.Theslowcookermakeshavingyoursteelcutoatsinthemorningacinch!Serves4

Ingredients1cupofglutenfreesteelcutoats

4cupsofalmondmilkorcow’smilk

1teaspoonofpurevanillaextract

2cupsoffreshorfrozenpeaches

OptionalAddIn:

choppedapricots,dates,almondsandapinchofpumpkinpiespiceforanicechange.

DirectionsAddalloftheaboveingredientstoaslowcookerandallowtocookonlowfor6-8hoursoronhighfor2-4hours.

Addpuremaplesyrupandcinnamontotaste.

Whatissogreataboutsteelcutoats?Steelcutoatsarewholegraingroats(the innerportionof theoatkernel)whichhavebeencut intoonly twoorthree pieces by steel rather than being rolled. Steel cut oats have a lowerglycemic index than instant oatmeal making it an excellent breakfast foranyonelookingtoincreasetheirfibreorwatchingtheirwaistline!

RECIPEHIGHLIGHTS

Amount PerServing

Calories 187.77

TotalFat 1.51g

SaturatedFat 0.48g

Cholesterol 0mg

Sodium 123.86mg

Potassium 333.1mg

TotalCarbohydrates

34.17g

5.42g

Fibre5.42g

Sugar 7.53g

Protein 7.72g

TheUltimateGranola

Thisgranolaisabsolutelychockfulofnutrition!Ithaslotsoffibre,proteinandhealthymonosaturatedfatstokeepyoufeelingfullallmorninglong!

Andthesmellofthisgranolawhencooking…ifheavenhasasmell…ithastosmelllikethis!Serves20

Ingredients1¼cupsofglutenfreesteelcutoats

1¾cupsofglutenfreerolledoats

1cupofglutenfreeoatbranorricebran

½cupeachofsunflowerseeds,sesameseedsandwalnutpieces

¼cupofunsweetenedshreddedcoconut,hempseedsandpumpkinseeds

¾cupeachofpecans,peanutswithskinsonandrawalmonds

½teaspoonofseasalt

½cupofcoconutoilorbuttermelted

½cupofagavenectarorhoney

½cupofpuremaplesyrup

4teaspoonsofvanillaextract

DirectionsPreheatovento250°F.

Mixallthedryingredientstogetherinalargebowluntilwellcombined.

Inaseparatebowl,whisktogetheragavenectar/honey,maplesyrupandvanillaextract.

Pourmeltedcoconutoiloverdryingredientsandmixwell.Addtheliquidmixtureinandmixwell.

liquidmixtureinandmixwell.

Spreadthemixtureontoaparchment-linedbakingsheet.Bakeinoven,stirringevery15minutes.

Whengranolaisgoldenbrownandveryfragrant,(about1hour)removefromtheovenandallowtocool.

SmartFacts

Hempseedscontain6 immuneboostingessential fattyacids in theperfectratioforhumans!Hempseedsarecomposedof65%ofthemostdigestibleformofproteinfor thehumanbody.Hempseedsreduceinflammationandimprovethehealthofyourskinandstimulatethegrowthofyourhair,skinandnails.

RECIPEHIGHLIGHTSSimpleandQuickEggFreeVegetarianandVeganNoAddedRefinedSugarsHighinFibreLowGlycemic

NutritionalAnalysis

Amount PerServing

Calories 160

TotalFat 10g

SaturatedFat 3g

0mg

Cholesterol 0mg

Sodium 4mg

Potassium 170mg

TotalCarbohydrates

15g

Fibre 3g

Sugar 7g

Protein 4g

Storeinairtightcontainers.Freezesverywellandkeepsupto3months.

ZestySpanishOmeletteEggsareanexcellentwaytokick-offyourmorning.Thisomeletteisverytastydotothecombinationoftomatoandbasilandthehealthykickofcayenneattheendofeachbite.Serves4

Ingredients1tablespoonofoliveoil

2choppedgreenonions

½cubedgreenpepper

1cubedredpepper

2clovesofgarlic,crushed

1cupoffresh,dicedtomatoes

1teaspoonofdriedbasil

1teaspoonofdriedoregano

¼teaspoonofcayennepepper

Seasaltandpeppertotaste

1teaspoonofoliveoil

6organiceggs

DirectionsHeat1teaspoonofoliveoilinpanandsautéonions,peppersandgarlicovermediumhighheat.

Addtomatoes,basilandoreganoandletsimmerfor5minutes.

Put1teaspoonofoliveoilinaseparatepanovermediumheatandaddeggs.Cookuntilmoistandfluffy.

Addtomatosauceandfinishcookingoverlowheatfor3minutes.Garnishwithmozzarellaorcheddarcheeseifdesired.

SmartFacts

EggsareoneoftheonlyfoodsthatcontainnaturallyoccurringvitaminD!

Eggspromotehealthyhair andnails becauseof their high sulphur contentandwidearrayofvitaminsandminerals.Manypeoplefindtheirhairgrowsfasterafteraddingwholeeggstotheirdiet.

RECIPEHIGHLIGHTSEasytoMake DairyFree NoAddedRefinedSugars LowGlycemic LowinSaturatedFat DiabeticFriendly

NutritionalAnalysis

Amount PerServingServingsize:¼ofarecipe

Calories 173.42

TotalFat 12.24g

SaturatedFat 2.99g

Cholesterol 317.25mg

Sodium 142.8mg

Potassium 303.88mg

TotalCarbohydrates

6.21g

Fibre 1.91g

Sugar 3.34g

Protein 10.49g

Salads

Researchcontinuallypraisestheimportanceofvegetablesforfightingcancer,heartdiseaseandobesity.Greensdonothave tobeblandorboring!Enjoythesesaladsasasideorevenamaindish.

Listofrecipes:AlmondAvocadoChickenwithRedPepperSalad

AsparagusSalad

BabySpinachandStrawberrySummerSalad

CoolCaliforniaSalad

EasyChickpeaSalad

GrilledTricolourPeppersalad

HighProteinQuinoaSalad

MapleMustardSaladGreens

MixedGreenswithDriedCherriesandGoatCheese

PestoPastaSalad

SpringPearandFetaSalad

WarmBeefSpringSalad

Yummy,YummyThaiSalad

AlmondAvocadoChickenwithRedPepperSaladSimpleenoughforeveryday,butsophisticatedenoughforaspecialoccasion!Serves4

Ingredients4boneless,skinlesschickenbreasts

½cupofroastedalmonds,ground

1egg

½teaspoonofseasaltandpepper

2teaspoonsofoliveoil

SaladDressing:

1ripeavocado

1greenonion,slicedfine

1tablespoonofoliveoil

3-4tablespoonsofwaterorchickenstock

3tablespoonsoffreshlimejuice

Pinchofgroundcorianderandgroundcumin

1cloveofgarlic,crushed

Salad:

1headofBostonlettuce

1eachofyellow,redandorangepeppers

Juiceofonelime

DirectionsPreheatovento375°F.

Mixgroundalmonds,seasaltandpepperonalargeplate.Inabowl,beattheegguntilfoamy.Dipthechickenbreastsintotheeggandthenpressbothsidesofthechickenintonutmixture.Heatoliveoilinovenproofpanonmediumheat,untilhot.Searchickenoneachsideuntilgolden,about5minutesperside.Removefromheatandbakeinovenuntilmeatthermometerreaches347-356°Fandjuicesrunclear.

Preparethedressing:

Puréeonion,avocado,limejuice,oliveoilandspicesinablender.Thinwithstockorwateruntildesiredconsistencyisachieved.

SmartFacts

RECIPEHIGHLIGHTSDairyFree DiabeticFriendly EasytoMake HighinProtein LowGlycemicNoAddedRefinedSugars

NutritionalAnalysis

Amount PerServing

Calories 395.22

TotalFat 23.1g

SaturatedFat 3.48g

Cholesterol 73.1mg

251.68mg

Sodium 251.68mg

Potassium 977.09mg

TotalCarbohydrates

13.83g

Fibre 8.43g

Sugar 3.11g

Protein 33.41g

Preparethesalad:

Slicethepeppersintojulienne,addlimejuiceandallowtomarinatewhilechickeniscooking.

Slicechickenbreast.Fillfourplateswithlettuceandplaceslicedchickenontopoflettuce,allowing1breastforeachplate.Topwithjulienneofpeppers.

Spoondressingoverchickenandlettuce.

AsparagusSaladAsparagusisoneofmyfavouritevegetables!Asuresignofspring,IlookforwardtobuyingfreshasparagusonSt.Joseph’sBlvdfromourlocalfarmer.Pickedonlyhoursbeforeeating!Serves6

Ingredients4cupsofcookedasparagus,cutin½inchpieces

1cupofchoppedgrapetomatoes

¼cupofchoppedredonion

¼cupofcrumbledfetacheese

2tablespoonsoffreshlemonjuice

1teaspoonofdriedoregano

1teaspoonofoliveoil

¼teaspoonofseasalt

DirectionsSteamasparagusuntilcrisptender.

Inabowl,whisktogetherlemonjuice,oliveoilandseasalt.Addcheese,onionsandtomatoes.Addasparaguswhilestillhotandtosswithothersaladingredients.

Allowtostanduntilwarm,tossagainandservewhileasparagusisstillwarm.

SmartFacts

Asparagus prevents the formation of kidney stones cleanses the body anddetoxifieskidneys.Asparagusalsohelpstopreventurinarytractinfections.

Asparagus can be used as an aphrodisiac to enhance sexual activity andhelps to relieve diarrhea and constipation. Asparagus helps to strengthencapillariesthuspreventingpainfulvaricoseveins.

RECIPEHIGHLIGHTSSimpleandQuick NoAddedRefinedSugars DiabeticFriendly Vegetarian

NutritionalAnalysis

Amount PerServing

Calories 69.37

TotalFat 3.49g

SaturatedFat 1.61g

Cholesterol 8.34mg

Sodium 206.58mg

Potassium 309.38mg

TotalCarbohydrates

7.58g

Fibre 2.57g

Sugar 1.75g

Protein 3.99g

BabySpinachandStrawberrySummerSalad

IhavepickedstrawberrieswithmymomsinceIwas4yearsoldatAvonmoreBerryFarm.ThissaladwascreatedafterItookmynieceEllathere.Ilovethesweetnessofthefreshstrawberriesandhowitcontrastswiththecrunchofthepecans.Serves4

Ingredients1teaspoonofoliveoil

4tablespoonsofpecanhalves

3tablespoonsofoliveoil

2tablespoonsofbalsamicvinegar

4cupsofwashedbabyspinach

1cupofslicedstrawberries

4tablespoonsofcrumbledgoatfetacheese

DirectionsToastpecanhalveswith1teaspoonofoliveoilovermediumheatuntilbrown.Setaside.

Inasmallbowl,addvinegarandwhiskinoliveoiluntilemulsified.

Dividebabyspinachbetween4plates.Topeachplatewithslicedstrawberries,andgarnishwithcrumbledfetacheeseandtoastedpecans.Drizzlewithvinaigrettejustbeforeserving.

SmartFacts

Multiple studies havevalidated spinach’s ability to protect against cancer!SpinachisagoodsourceofB2-riboflavin,whichisproventolessentheriskofcancerandhelpsthebodycopewithstress.Anotherkeynutrientfoundin

spinach,folate,helpspreventbirthdefects,certaincancersandheartdisease.

RECIPEHIGHLIGHTSSimpleandQuick DiabeticFriendly LowGlycemic NoAddedRefinedSugarVegetarian HighinIron

NutritionalAnalysis

Amount PerServing

Calories 160.75

TotalFat 17.42g

SaturatedFat 3.79g

Cholesterol 8.34mg

Sodium 130.96mg

Potassium 310.16mg

TotalCarbohydrates

7.69g

Fibre 2.51g

Sugar 4.16g

Protein 4.41g

CoolCaliforniaSaladIabsolutelyadoreavocados!AnytimeIcanaddthemintosomething,Ido.(Yes,Ihavecomeupwithsomeprettyweirdcombinations.)Therichnessoftheavocadocontrastswiththesweetclementinesandsaltyfetatogiveyouasaladyoucannotstopeating.Myfatherisameatandpotatoeskindadadandhecannotgetenoughofthisone!Serves8

Ingredients6cupsofbabyspinach

1wholeavocado,peeledandcutintobitesizechunks

1canofbabyclementineorangescutintosmallthirds,drained

OR1orangepeeled,andsectionedwithpithremovedandcutintothirds

¼cupofredonion,chopped

1cupofcucumber,peeledandcutintobitesizepieces

¼cupoffetacheese,crumbledortofuifdairyintolerant

1redpeppercutintobitesizepieces

1tablespoonofoliveoil

1tablespoonofpuremaplesyrup

1tablespoonofbalsamicvinegar

DirectionsCombineallofthevegetablesandfruitintoalargebowl.Stirintheavocadoandfetacheeseuntilevenlydistributed.(Theavocadowillstarttoblendintotheveggiesandthatisokay).

Inaseparatebowlwhisktheoliveoil,maplesyrupandthebalsamicvinegarfor1minuteandthenaddthedressingtothesalad.Stirwell

vinegarfor1minuteandthenaddthedressingtothesalad.Stirwelluntilallvegetablesarecombinedandcoatedwithdressing.

Chillsaladbeforeserving.

SmartFacts

Thehighfatcontentof theavocado isactuallyagoodthing.According tostudies done on the use of avocado in a diet to reduce cholesterol, itwasdetermined that the monounsaturated fat in avocados helps to reducetriglyceride levels and increase HDL, which is the good cholesterol thathelpstodecreasethebadcholesterol.Themonosaturatedfatintheavocadoisalsogoodfortreatingdryskin,eczemaandpromotesshiny,healthyhair!

RECIPEHIGHLIGHTSSimpleandQuick NoAddedRefinedSugars LowGlycemic DiabeticFriendlyHighinIron VegetarianandVegan(ifusingtofu)

NutritionalAnalysis

Amount PerServing

Calories 99.26

TotalFat 6.26g

SaturatedFat 1.42g

Cholesterol 4.17mg

Sodium 74.14mg

Potassium 378.12mg

TotalCarbohydrates

9.83g

Fibre 3.23g

Sugar 5.59g

Protein 2.41g

EasyChickpeaSaladThissaladisoneofthoserecipesImakewhenIneedahealthylunch—fast!Thisrecipeonlytakesacoupleofminutestomakebutkeepsyousatisfiedforhours.Serves6

Ingredients1canofchickpeas,drainedandrinsed

½cupofchoppedcelery,redappleandcarrot

1teaspoonoffreshlimejuice

1teaspoonofoliveoil

Seasaltandpeppertotaste

DirectionsCombinealloftheaboveingredientsinabowlandserve.

Youcanaddincrumbledfetacheese,tofuorslicedavocadoaswell.

SmartFacts

RECIPEHIGHLIGHTSSimpleandQuick DairyFree DiabeticFriendly EggFree HighinFibre LowGlycemic NoAddedRefinedSugars VegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 146

TotalFat 2.28g

SaturatedFat 0.29g

Cholesterol 0mg

Sodium 295.44mg

Potassium 296.93mg

TotalCarbohydrates

27.6g

Fibre 5.6g

Sugar 4.84g

Protein 4.84g

GrilledTricolourPepperSaladThisrecipeisjustastastyasitiscolourful!Enjoythecombinationofgarlicandfetacheeseenhancedbyfreshbasilleaves.Serves4

Ingredients1eachlargered,yellowandgreenbellpepperscutintoquarters;seededandpeeled.

2tablespoonsofextravirginoliveoil

3tablespoonsofbalsamicvinegar

2clovesofgarlic,minced

½teaspoonofseasalt

¼teaspoonofpepper

¼cupofcrumbledlightfetacheeseortofu

¼cupofslicedfreshbasilleaves

DirectionsPlacebellpeppersskinsidedownonBBQovermedium-highheatorplaceonbakingsheetunderthebroilerintheoven.Cook10-12minutesoruntilskinischarred.Placepeppersinapaperbag.Closebagandsetasideandletcoolfor10-15minutes.Removecharredskinfrompepperswithknifeanddiscard.Cutpeppersinquarters,removethewhitepithandanyseedsanddiscard.

Placepeppersinaglassservingdish.Combineoil,vinegar,garlic,seasaltandpepperinasmallbowl.Whiskuntilwellcombined.Pourvinaigretteoverbellpeppersandletstand30minutesatroomtemperature.

Sprinklewithcheese(ortofu)andbasiljustbeforeserving.

Sprinklewithcheese(ortofu)andbasiljustbeforeserving.

SmartFacts

RedPeppersarehighinvitaminsA,C,Eandselenium.Thesevitaminsareessential in nourishing our immune system! A single red pepper has theequivalentvitaminCof1cupoforangejuice!

RECIPEHIGHLIGHTSSimpleandQuick EggFree HighinAntioxidants NoAddedRefinedSugarsLowGlycemic DiabeticFriendly

NutritionalAnalysis

Amount PerServing

Calories 126.46

TotalFat 9.02g

SaturatedFat 2.38g

Cholesterol 8.34mg

Sodium 346.2mg

Potassium 251.77mg

TotalCarbohydrates

9.24g

Fibre 1.81g

Sugar 4.6g

Protein 2.62g

HighProteinQuinoaSaladWhenIfirstfoundoutthatIhadtoremoveglutenfrommydietthiswasoneofthefirstrecipesIdevelopedusingquinoa.Ithassincebecomeafavouritewithfriendsandfamily.Serves4

Ingredients1cupquinoa,rinsed

1½cupsofcoldwater

½teaspoonseasalt

3tablespoonseachoffreshlemonandlimejuice

½teaspoonofseasalt

½teaspoonoftabascosauce

½cupofkernelledcorn

1smallredonionminced

1smalljalapenomincedor½teaspoonofredpepperflakes

1redpepperfinelydiced

3greenscallions,minced

¼cupoffreshcilantro,chopped

2tablespoonsofmincedchives

DirectionsBringwatertoaboilandadd½teaspoonseasaltandquinoa.Returnmixturetoaboil,coverandreduceheattolowandsimmerfor15minutes.Turnoffheatandkeeppotcoveredfor5minutes.Spreadquinoaonatraytocool.

quinoaonatraytocool.

Inalargebowl,whisklemonandlimejuiceswithtabascosauceandseasaltuntilwellcombined.Addallvegetablesandherbs,mixingthoroughly.Addcookedquinoaandtossuntilthoroughlycombined.

Adjustseasoning,addingseasalt,pepperandfreshlimejuiceasdesired.

SmartFacts

Thoroughly rinse uncooked quinoa under cold runningwater to prevent itfromhavingabitterflavour.

RECIPEHIGHLIGHTSSimpleandQuickEggFreeDairyFreeHighProteinHighFibreNoAddedRefinedSugarVeganandVegetarian

NutritionalAnalysis

Amount PerServing

Calories 137.36

TotalFat 1.97g

SaturatedFat 0.23g

Cholesterol 0mg

300mg

Sodium 300mg

Potassium 301.25mg

TotalCarbohydrates

25.92g

Fibre 3.56g

Sugar 2.03g

Protein 5.11g

MixedGreenswithDriedCherriesandGoat

CheeseMyclientsoftenbecomemorelikefamilytomethananything.Thisrecipecomesfromaverydear“family”clientofmine,Janet,whomadethissaladwhenshewasreducingherbreadintakeandincreasinghervegetableswhileworkingwithme.SheproudlymadethissaladformetotryonedayandIamsothankfulforthisrecipe—Iloveit!Serves6

Ingredients4cupsofbabyspinachormixedgreens

1apple,choppedintobitesizepieces

½cupofdriedcherries

½cupofcrumbledgoatfetacheese

½cupofwalnuts

½cupofdicedcelery

1tablespoonofbalsamicvinegar

1tablespoonofoliveoil

DirectionsTossallingredientsinalargesaladbowlandserve.

SmartFacts

Roastingwalnutsbringsoutthecomplexflavoursinthenuts.Roastthembyplacinginapanonmediumhighheatfor1-2minutes.

WalnutsarealsoanexcellentsourceofhearthealthyOmega3fattyacids.

RECIPEHIGHLIGHTSEasytoMake LowGlycemic NoaddedRefinedSugars Vegetarian HighinOmega3FattyAcids DiabeticFriendly

NutritionalAnalysis

Amount PerServing

Calories 177.04

TotalFat 11.53g

SaturatedFat 2.79g

11.13mg

Cholesterol11.13mg

Sodium 153.61mg

Potassium 163.35mg

TotalCarbohydrates

16.52g

Fibre 2.55g

Sugar 3.74g

Protein 4.11g

PestoPastaSalad

Thissaladisaperfectdishtobringtoadinnerpartyorforentertaining.Thegarlic,olives,pestoandfetablendperfectlyandkeepyougoingbackforseconds!Serves6

Ingredients6cupsofcookedbrownricepasta

3-4clovesofgarlic,crushed

1teaspoonofwhitevinegar

¼cupofextravirginoliveoil

½redonion,choppedfine

½jarofsmallolives,slicedthin3ounces

¼cupofpesto

½cupoflightfetacheese,crumbled*

1bunchofparsley,choppedfine

DirectionsCookthepastaaccordingtopackagedirections,rinsepastawell.

Whilepastaiscooking,preparethevinaigrette.Inabowl,addcrushedgarlic,vinegarandslowlywhiskinoliveoiluntilmixtureisemulsified.Addonions,olivesandpesto,mixinguntilcombined.

Addhotpastatothebowlandtoss.Whilestillwarmaddthefetacheese,andchoppedparsley,tossinguntilwellcombined.Saladcanbeservedwarm,orcanbechilledinrefrigeratorandservedcold.

*Crumbledgoatfetaorcrumbledfirmtofucanbesubstitutedforfetacheeseifdairyintolerant/vegan.

SmartFacts

Didyouknowparsleycontains3xmorevitaminCthanoranges?Parsleyisalso an excellent remedy for edemaorwater retention, acting as a naturaldiuretic.

RECIPEHIGHLIGHTSSimpleandQuick DairyFree(ifusingtofu) DiabeticFriendly EggFree HighinFibre LowGlycemic NoAddedRefinedSugars VegetarianandVegan(ifusingtofu)

NutritionalAnalysis

Amount PerServing

Calories 385.82

TotalFat 9.87g

SaturatedFat 6.58g

Cholesterol 25.13mg

Sodium 350mg

Potassium 176.59mg

TotalCarbohydrates

42.21g

Fibre 7.59g

Sugar 2.25g

Protein 13.32g

MapleMustardSaladGreensIjustlovethissimplesaladrecipe!Serves4

Ingredients1tablespoonofpuremaplesyrup

1tablespoonofbalsamicvinegar

1teaspoonofhoneyDijonmustard

2tablespoonsoffreshlimejuice

3tablespoonsofextravirginoliveoil

½teaspoonofdriedoregano

Seasaltandpeppertotaste

1poundoforganicmixedsaladgreens

DirectionsInabowl,addmaplesyrup,vinegar,mustardandlimejuice.Whisktogetheruntilwellcombined.Slowlywhiskinoliveoiluntilsaladdressingisemulsified.Addoregano,andseasontotastewithseasaltandpepper.Letstandfor1minuteforflavoursstoinfuse.

Inalargebowl,tosssaladgreenswithdressing,serveimmediately.

SmartFacts

RECIPEHIGHLIGHTS Dairy Free Easy to Make No Added Refined Sugars Low GlycemicVegetarian

NutritionalAnalysis

Amount PerServing

Calories: 110

TotalFat 10.2g

Cholesterol 0mg

Sodium 6.2mg

Potassium 87.9mg

Carbohydrates 5g

Fibre <1g

Sugar 4.1g

Protein <1g

WarmBeefSpringSaladThisisoneofmyfavouriterecipesthatImakewhenIhavecompany.Thecombinationofthewarmandtenderbeefwiththecrunchofthespringgreenswillimpressanyguest!Serves2

Ingredients24-ouncepiecesofflanksteakcut1inchthick

1teaspoonofoliveoil

1tablespoonofMontrealSteakSpice*orblackpepper

4tablespoonsofbalsamicvinegar

2tablespoonsofoliveoil

Seasaltandpeppertotaste

4-6cupsofspringgreens(mesclunmixorfieldgreens)

½redpepper,slicedthin

DirectionsBrushsteakwiththeoliveoilandrubinMontrealSteakSpiceorblackpepper.

GrillorBBQmeatuntilmediumrare,(typicallyabout6-8minutes)turningonce.

Takethesteakoffthegrillandallowtorestfor5minutesunderfoiltent.Whilesteakisresting,whisktogetheroilandvinegarandseasontotastewithseasaltandpepper.

Arrangespringgreensonplates.

Thinlysliceeachpieceofbeefagainstthegrainandplaceontopofthespringgreens.Addtheslicedredpepperanddrizzlewiththe

thespringgreens.Addtheslicedredpepperanddrizzlewiththevinaigrette.

Servewithabakedsweetpotato.

*Ensurethesteakspiceisglutenfree

SmartFacts

RECIPEHIGHLIGHTSSimpleandQuick DairyFree HighProtein NoAddedRefinedSugar Highiniron

NutritionalAnalysis

Amount PerServing

Calories 430.08

TotalFat 29.6g

SaturatedFat 6.8g

Cholesterol 69.06mg

Sodium 383.2mg

Potassium 609.38mg

TotalCarbohydrates

9.88g

Fibre 2.3g

Sugar 6.31g

Protein 28.74g

SpringPearandFetaSalad

WheneverIservegueststhissalad,Icanalwaysexpectarequestfortherecipe.Serves8

IngredientsSaladDressing:

2tablespoonsofapplecidervinegar

3tablespoonsofhoney

½teaspooneachofpreparedmustard,driedthyme,celerysaltandpepper

½cupoliveoil

Salad:

4cupsofspringmixedsaladgreens

½cupeachofgreen,redandorangepeppers,slicedthin

⅓cupofslicedgreenonions

4freshpears—peeledandsliced*

½cupofcrumbledfetacheese(orcrumbledtofu)

CandiedPecans:

⅓cupofpecanhalves

1tablespoonofpuremaplesyrup

1teaspoonofbutter

DirectionsPreparethevinaigrette:inabowl,pourinvinegar,honey,mustardandspices,whiskuntilincorporated.Slowlyaddtheoliveoilwhiskingconstantlyuntilvinaigretteisemulsified.

Inanonstickskillet,meltthebutter,addthemaplesyrupandpecans.

Inanonstickskillet,meltthebutter,addthemaplesyrupandpecans.Toastcarefullyuntillightlybrownedandfragrant.

Dividethesaladmixoverthe8plates.Topwithpeppers,onions,andpearslices.Sprinkleonthecrumbledfetaandroastedpecans.Drizzlevinaigretteontopandgarnishwithsmallsprigoffreshthyme.

SmartFacts

Applecidervinegarhasoftenbeentoutedasbeinghelpfulforweightloss!AccordingtoastudypublishedintheJournalofBioscience,BiotechnologyandBiochemistryshowedthatbothbodyfatandtheserumtriglyceridelevelsdecreasedinthesubjectstaking30mlofapplecidervinegarwithbreakfastcompared to those taking just water. I often tell my clients to take 1tablespoonofapplecidervinegarbeforemealstoaidinbothdigestionandweightloss!

RECIPEHIGHLIGHTSSimpleandQuickDairyFree(ifusingtofu)EggFreeNoAddedRefinedSugarsVegetarian

NutritionalAnalysis

Amount PerServing

Calories 243.97

TotalFat 19.43g

SaturatedFat 3.87g

Cholesterol 9.62mg

Sodium 215.99mg

Potassium 190.61mg

TotalCarbohydrates

17.52g

Fibre 2.52g

Sugar 12.66g

Protein 2.57g

*Ifpearsarenotinseason,substitutewithcannedpearspackedinjuice.

Yummy,YummyThaiSaladThisisasimplesaladrecipethathasjusttherightamountofcrunchfromthebrownriceandbeansprouts.TheThaiinspiredtastehasjustahintofgingerheatattheendofeachbite.Serves8

IngredientsSaladDressing:

1tablespoonoftoastedsesameoil,freshlimejuiceandgratedfreshginger

1teaspoonofredpepperflakesandmincedgarlic

2teaspoonsofwheat-freetamarisauce

Salad:

2cupsofcookedbrownbasmatirice

2½cupsofbeansprouts

1cupeachofbabybokchoy,choppedfine,choppedredpepperandchoppedcelery

½cupeachofchoppedgreenpepper,choppedgreenonionsandchoppedalmondsorpeanuts

DirectionsWhiskallofthedressingingredientstogetherinasmallbowl.Setaside.

Inaseparatelargebowl,combinetherice,vegetablesandchoppedalmonds.

Slowlyaddthedressingtothesalad,onetablespoonfulatatime,gentlystirringtoensureallvegetablesarewellcoated.

Forenhancedflavour,cookthebrownriceinvegetablestock.

SmartFacts

BokChoyisamemberofthebrassicafamilyofvegetables.BokChoyhassimilar benefits to other cabbages in that it contains high amounts ofnitrogencompoundscalledindolesthatarephotochemicalsthatarebelievedto deactivate potent estrogens that can stimulate the growth of tumours inthebreast.

RECIPEHIGHLIGHTS Simple and Quick Dairy Free No Added Refined Sugars Low GlycemicVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 144.41

TotalFat 6.84g

SaturatedFat 0.71g

Cholesterol 0mg

Sodium 100.82mg

Potassium 275.57mg

TotalCarbohydrates

17.81g

Fibre 3.47g

Sugar 3.05g

Protein 4.73g

SoupsandStews

Itrulydonotknowifthereisanythingmorecomfortingthanabowlofsteaminghomemadesoup.Thesesoupsareawaytohavea“huginabowl”andaneasywaytoincreaseyourdailyservingofthoseimportantvegetables!

Listofrecipes:

ButternutSquashandBananaSoup

CitrusInfusedCarrotSoup

CreamyCauliflowerSoup

CreamyFennelSoup

CurriedButternutSquashandAppleSoup

CurriedPearandParsnipSoup

HomemadeChickenorVegetableSoupStock

HomemadeVeganSoupStock

RoastedAsparagusSoup

SmokeyRedPepperSoup

SpicyBlackBeanChili

ThaiInspiredVeganStew

Fresh,MoistandChewyGlutenFreeBread

CitrusInfusedCarrotSoup

Thesubtletasteoforangezestinthisrecipealwayskeepsguestswonderingwhatthatspecialtasteis.Anotherperfectsoupforacoldday.Serves8

Ingredients1tablespoonofbutter/coconutoil

1poundofcarrots,chopped

1cupofleeks,chopped

1mediumorange

¼teaspoonofnutmeg

6cupsofvegetablebroth

8tablespoonsofyogurt

Freshcilantrotogarnish

Seasaltandpeppertotaste

DirectionsMeltbutterovermediumheatinalargesouppot.Addcarrotsandleeksandcookgentlyfor10minutesallowingthevegetablestosoften.

Grateorangepeelonacheesegratertocollect2tablespoonsoforangezest.

Cuttheorangeinhalf,juicebothhalvesandaddjuiceandorangezesttothevegetables.

Addthevegetablestockandnutmegtovegetables.Letthesoupsimmeruncoveredfor30minutesoverlowheat.

Puréewithanimmersionblender.

Addseasaltandpeppertotaste.

Addseasaltandpeppertotaste.

SmartFacts

What is orange zest?Orange zest is that orange colour of theorangepeelgratedeitherwiththesmallsectionedsideofaboxgraterorusinganorangezester.Becareful toonlygrate theorangesectionof thepeeling,avoidingthewhitepartasthewhitepartofthepeel(thepith)isverybitter.

RECIPEHIGHLIGHTSSimpleandQuick LowGlycemic DiabeticFriendly NoAddedRefinedSugarsVegetarian Vegan(ifbutteromitted) DairyFree(ifbutterandyogurtomitted)HighinBetaCarotene

NutritionalAnalysis

Amount PerServing

Calories 86.23

TotalFat 2.77g

SaturatedFat 1.29g

Cholesterol 3.82mg

Sodium 150.66mg

Potassium 408.34mg

TotalCarbohydrates

12.75g

Fibre 2.91g

Sugar 3.79g

Protein 4.65g

CreamyCauliflowerSoupThissoupiscreamywithoutanyaddeddairy.Thisisagreatwaytoincreasethosehardtogetvegetablesduringthewintermonths.Serves6

Ingredients2tablespoonsofoliveoil

2cupsofchoppedonion

1cupofdicedcarrots

1cupofdicedzucchini

1cupofdicedcelery

8cupsoffreshorfrozencauliflower

½cupofmillet

8cupsofvegetableorchickenstock

2clovesofgarlic,crushed

½teaspoonofseasalt

Seasaltandpeppertotaste

DirectionsHeatoilinalargesouppot,addonionsandsautéuntilsoft.

Addthevegetables,millet,garlicandseasaltallowingtocookfor2moreminutes.

Addstockandbringtoaboil.

Turnheattomediumandletsimmerfor30-40minutesoruntilvegetablesaretender.

Usinganimmersionblender,puréesoupuntilsmoothandcreamy.Servepipinghot.

Addseasaltandpeppertotaste.

SmartFacts

RECIPEHIGHLIGHTSDairyFree DiabeticFriendly SimpleandQuick NoAddedRefinedSugarsLowGlycemic VegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 68.46

TotalFat 1.88g

SaturatedFat 0.42g

Cholesterol 0mg

Sodium 100.39mg

Potassium 463.21mg

TotalCarbohydrates

9.83g

Fibre 2.69g

Sugar 3.74g

Protein 5.15g

CreamyFennelSoupFennelhasasubtlealmost‘licorice’liketaste.Thecreaminessofthissoupcomesfromthestarchofthepotatoratherthanactualcreammakingitaperfectsoupforthedairyintolerant.Serves6

Ingredients1tablespoonofoliveoilorbutter

1fennelbulbchoppedintobitesizepieces(about4cups)

1½cupsofonionschopped

2mediumsizedpotatoes,peeledandchopped

5cupsofchickenorvegetablebroth

1teaspoonofseasalt

1cupofcoconutmilk

DirectionsInalargesouppot,onmediumheat,addoil(ormeltbutter),choppedfennel,onionandpotato.Cookgentlyuntilvegetablessoften.

Addbrothandbringmixturetoaboil.Reduceheattosimmerandcookuntilvegetablesaretender.Addcoconutmilkandseasaltandheatthrough.

Usinganimmersionblender,puréesoupuntilcreamy.

Garnishwiththethingreenwispsofthefennelleafforagourmetlook.

SmartFacts

FennelisfullofbeneficialimmuneboostingnutrientsincludingvitaminC,fibre, potassium, manganese, folate, niacin, phosphorous, calcium,magnesium,ironandcopper.

RECIPEHIGHLIGHTSSimpleandQuickDairyFreeNoAddedRefinedSugarsDiabeticFriendlyVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 160

TotalFat 8.7g

Cholesterol 0mg

Sodium 28.8mg

Potassium 512.5mg

Carbohydrates 15.8g

Fibre 2.6g

Sugar 1g

Protein 2.4g

CurriedButternutSquashandAppleSoup

Thissoupisabsolutelyamazing!Delicateinflavoursandwarmingtothestomach.Serves12

Ingredients2cupsofonions,chopped

2tablespoonsofbutterorcoconutoilifdairyintolerant

1tablespoonofgroundcumin

1tablespoonofGaramMasala*

2teaspoonsofgroundcoriander

2teaspoonsofseasalt

6cupsofbutternutsquash,peeledandchopped

2cupsofsweetpotatoes,peeledandcoarselychopped

2cupsofapples,peeledandcoarselychopped

6cupsofwaterorvegetableorchickenbroth

½cupoflightcoconutmilk

DirectionsInalargestockpot,sautétheonionsandbutteruntiltheonionsaresoftandtranslucent.

Addthespices,squash,sweetpotatoes,applesandcookafewminutesmore.Addstockorwaterandcoconutmilktothemixture.

Bringtoaboil,thenreduceheatandsimmerfor30minutesuntiltheingredientsaresoftandtender.

Puréetheingredientswithanimmersionblender.

Servewithadollopofyogurtorswirlofcoconutmilk.

*GaramMasalaisablendofIndianspices.Youcanfindthisspiceinhealthfoodstores,bulkfoodstoresorAsiangrocerystores.

SmartFacts

RECIPEHIGHLIGHTSDairyFree,ifusingcoconutoilLowGlycemicSimpleandQuickNoAddedRefinedSugars

NutritionalAnalysis

Amount PerServing

Calories 137.03

TotalFat 5.07g

SaturatedFat 3.65g

Cholesterol 6.11mg

Sodium 275mg

Potassium 492.67mg

TotalCarbohydrates

23.55g

Fibre 3.52g

Sugar 7.75g

Protein 2.07g

ButternutSquashandBananaSoupThisrecipeiswarming,richandnaturallysweetduetotheroastedbanana.Trythissoupifyouarelookingforsomethingdifferenttowarmyouup.Ilovehavingthissoupafteranicewalkinthesnoworaskateonthecanal.Serves8

Ingredients5cupsofbutternutsquashpeeledandcutintocubes

1tablespoonofoliveoil

1tablespoonofhoney

1large,ripeunpeeledbanana

1tablespoonofbutterorcoconutoil

1cupofonion,chopped

1tablespoonofgarlic,minced

1teaspoonofcurry

½teaspoonofcinnamon

¼teaspoonofnutmeg

3cupsofvegetableorchickenbroth

1cupoflightorregularcoconutmilk

Seasaltandpeppertotaste

DirectionsPreheattheovento375°F.

Tossthecubedbutternutsquashwiththeoliveoilandhoneyinalargebowl.

Spreadthesquashoutonalargebakingpan.Placetheunpeeledbananaonabakingpan(orputbesidethesquashonthesamepan).

Roastthesquashandbananafor20minutes.Removethebananaandcontinueroastingthesquashfor10-12minuteslongeroruntilthesquashhasbecometender.

Meltthebutter/coconutoilinalargesaucepanonmediumheat.Addthechoppedonionsandcookfor5minutes.Lowertheheatandaddgarlic,curry,cinnamonandnutmeg.

SmartFacts

Leaving the peeling on the banana allows the banana to retain its naturalsweetnessandallowsittoroastinitsownjuices.

RECIPEHIGHLIGHTSDairyFree,ifusingcoconutoilDiabeticFriendlyHighinVitaminANoAddedRefinedSugarsLowGlycemicVegetarian(ifusingvegetablebroth)

NutritionalAnalysis

Amount PerServing

Calories 151.71

TotalFat 7.92g

4.72g

SaturatedFat4.72g

Cholesterol 3.82mg

Sodium 35.85mg

Potassium 549.46mg

TotalCarbohydrates

20.76g

Fibre 2.75g

Sugar 7.17g

Protein 3.8g

Addroastedbanana(removethepeeloverthepantosaveallthebananajuices),squash,broth,andcoconutmilktotheonionsandspices.

Bringentiremixturetoaboilandthenlowertheheatandsimmerfor5minutes.

Puréewithanimmersionblenderandaddseasaltandpeppertotaste.

CurriedPearandParsnipSoupThissouphasarich,luxuriousflavourthatislowinfat,withthecomplexflavoursofparsnips,curryandpearsmarriedtogether.Icanrememberasalittlegirlmymothertellingmethatparsnipswere“whitecarrots”asawaytogetmetoeatthem.Well…itworked!Serves8

Ingredients2tablespoonsofextravirginoliveoilorcoconutoil

1sweetonion,chopped

4cupsofparsnips,chopped

1cupofpeeledandchoppedpears(IlikeBartlett’s)

1teaspoonofcurrypowder

½teaspoonofblackpepper

4-4½cupsofchickenstockorveganvegetablestock

1bayleaf

¾cupofregularorlightcoconutmilk

Seasalttotaste

DirectionsAddoliveoiltoalargesaucepanonmediumheat.Addtheonionsandgentlycookuntiltranslucent.

Addinthechoppedparsnipsandpears.Cookgentlyuntiltheybegintosoften,beingcarefulnottobrownthevegetables.Addcurrypowderandblackpepper,stirringvegetablestocoat.Addstockandbayleaf.

Reduceheattolowandbringsouptosimmer.Simmeruncovereduntilvegetablesandpearsaresoft,about40minutes.

Discardbayleafandpuréeusinganimmersionblenderuntilsmooth.Returntosaucepan,stirincoconutmilkandheatthrough.

SmartFacts

Europeans first brought the parsnip toNorthAmerica in the early 1600’s.Thiscreamy-whiteroothasbecomeaNorthAmericanfavourite.Thestarchintheparsnipsturnstoasugarafterthefirstfrost,givingparsnipsasweet,celery-like,nuttyflavour.

RECIPEHIGHLIGHTSSimpleandQuickDiabeticFriendlyLowGlycemicNoAddedRefinedSugarsVegetarianandVegan(ifusingvegetablebroth)

NutritionalAnalysis

Amount PerServing

Calories 178.27

TotalFat 7.48g

SaturatedFat 5.73g

Cholesterol 0mg

Sodium 68.03mg

625.03mg

Potassium625.03mg

TotalCarbohydrates

25.76g

Fibre 5.76g

Sugar 8.25g

Protein 5.67g

Seasonwithseasalttotaste.

HomemadeChickenorVegetableSoupStockThesecrettoagoodsoupisahomemadestock.Thesubtleflavourscomefromnaturalherbs,spicesandvegetablesasopposedtofoodadditives,artificialflavoursandfoodcoloringfoundinstore-boughtsoupstock.Makes8cups

IngredientsCarcassof1chicken

2wholecarrots,scrubbed

3wholeclovesofgarlic

2celerystalks,includingleaves,washed

2wholeonions,washed,cutinhalfwithskinson

1wholebayleaf

4sprigsoffreshparsley

Smallbunchoffreshtarragon

1teaspoonofdriedItalianseasoning

Juiceof½lemon

1teaspoonofblackpeppercorns

Seasalttotaste

10cupsofcoldwater

DirectionsAddchicken,carrots,garlic,celery,onions,bayleaf,herbsandpeppercorntoalargesouppot.Coverwithcoldwater.Cookuncovereduntilstockcomestoaboilthenreduceheattoasimmer.

Cookforaminimumof4hoursoruntilabout8cupsofliquid

Cookforaminimumof4hoursoruntilabout8cupsofliquidremains.

Donotstiranddonotallowstocktoboiloritwillbecomecloudy.

Strainthroughafinesieve,discardingallsolids.

Chillinrefrigeratorovernightandallowfattocongealonthesurfaceandremove.

SmartFacts

WhydoIaddthejuiceof½ofalemontomybroth?Youaddasqueezeoflemontoyourbrothastheacidityofthelemonwillleachoutcalciumfromthechickenbonesmakingthissoupstockabonebuildingbroth.Homemadebrothisloadedwithvitaminsandminerals.

RECIPEHIGHLIGHTSDairyFreeSimpleandQuick NoAddedRefinedSugars LowGlycemicDiabeticFriendly

NutritionalAnalysis

Fatandcaloriesareminimal.

Freezeinsmallbatches.

Tomakethevegetablestock,followtheabovedirections,omittingthechicken.

HomemadeVeganSoupStockThesecrettoagoodsoupisahomemadestock.Andyoucancontrolthesalt!Enjoythisveganversionofmyhomemadesoupstock.Makes8cups

Ingredients3wholecarrots,scrubbed

6wholeclovesofgarlic

4celerystalks,includingleaves,washed

4wholeonions,washed,cutinhalfwithskinson

1wholebayleaf

4sprigsoffreshparsley

1teaspoonofItalianseasoning

1teaspoonofblackpeppercorns

Seasalttotaste

12cupsofcoldwater

DirectionsAddcarrots,garlic,celery,onions,bayleaf,herbsandpeppercorntoalargesouppot.Coverwithcoldwater.Cookuncovereduntilstockcomestoaboil,thenturnheatdowntosimmer.

Cookforaminimumof4hoursoruntilabout8cupsofliquidremains.

Donotstiranddonotallowstocktoboiloritwillbecomecloudy.

Strainthroughafinesieve,discardingallsolids.

Chillliquidandstoreinrefrigeratorovernightandfreezeinsmallbatches.

SmartFacts

WhydoIkeepthepeelingontheonions?Leavingthepeelingontheonionsgivesyourbrothabeautifulgoldencolorthatcomesfromthenaturalpigmentoftheonionskin.

RECIPEHIGHLIGHTSDairyFreeSimpleandQuick NoAddedRefinedSugars LowGlycemicDiabeticFriendly VegetarianandVegan

NutritionalAnalysis

Fatandcaloriesareminimal.

RoastedAsparagusSoupThisisanabsolutelydelicioussoupthatisperfecttomakeduringthespringtimewhenasparagusisthemostplentiful.Oneofmyfavoritethingsaboutspringhappenswhenourlocalasparagusfarmputstheirsignoutthatsays‘freshasparagus’isavailable.AsparagusisasuresignofspringinOntario.Serves8

Ingredients3poundsofasparagus,endstrimmed

2clovesofgarlic,peeledandchoppedfine

1mediumonion,diced

4cupsofchickenorvegetablebroth

2tablespoonsofgroundalmondsorunsweetenedalmondbutter

Seasaltandpeppertotaste

DirectionsPreheatovento425°F.

Placetheasparagusspearsonalargebakingsheet,spreadoutinasinglelayer.Roastfor10minutes.Turnasparagusoverandsprinkletheonionandgarlicontop.Roastfor10moreminutesoruntiltender.Removeroastedasparagus,onionsandgarlicfromtheovenandcutasparagusintopieces,reserving8asparagustopsforgarnishlater.

Inamediumsaucepan,addchoppedasparagus,garlicandonions.Addgroundalmondsoralmondbutterandpourinbroth.Bringtoaboilonmediumhighheatthenreduceheattolowandsimmersoupfor10minutes.Addseasaltandpeppertotaste.

Puréesoupwithimmersionblender,pourintobowlsandgarnisheach

Puréesoupwithimmersionblender,pourintobowlsandgarnisheachbowlwithreservedasparagusspear.

SmartFacts

What isalmondbutterandwherecanI find it?Almondbuttercontainsnobutteratallcontrarytoitsname.Almondbutterconsistsofalmondsgroundintonutbutter.Itissimilartopeanutbutteronlyalmondbutterhasamilder,more elegant taste. Almond butter is an excellent source of vitamin E,proteinandhearthealthymono-saturatedfat.

RECIPEHIGHLIGHTSSimpleandQuick DairyFree NoAddedRefinedSugars DiabeticFriendlyLowGlycemic VegetarianandVegan(ifusingvegetablebroth)

NutritionalAnalysis

Amount PerServing

Calories 73.32

TotalFat 2.08g

SaturatedFat 0.38g

Cholesterol 0mg

Sodium 40.16mg

Potassium 488.21mg

TotalCarbohydrates

10.13g

Fibre 4.1g

Sugar 4.11g

6.83g

Protein 6.83g

SpicyBlackBeanChiliThischiliisaSouthwestern-style,nutrientdensedishthatischockfulofvegetables,fibreandprotein.Ilovetoservethisonabakedpotatotoppedwithchoppedfreshcilantro,greenonionsandGreekyogurt.Serves6

Ingredients1tablespoonofoliveoil

½largeSpanishonion,choppedfine

2clovesofgarlic,chopped

1dicedgreenpepper

1(15-ounce)canofdrainedblackbeans

½cupfrozen,freshorcannedcornkernels

2tablespoonseachofcumin,chilipowderandItalianseasoning

1cupofchickenorvegetablebroth

1(12-ounce/355-milliliter)canofV8juice

½teaspooneachofseasaltandpepper

¼cupoffreshcilantro,chopped

DirectionsInamediumsaucepan,heatoliveoilandaddtheonion,garlicandgreenpepper.Gentlycookthevegetablesuntiltender.Addthebeans,cornandspicesandcookgentlyallowingthespicestoinfusewiththebeans.AddstockandV8juiceandbringmixturetosimmerfor15minutes.

Removefromheat,seasonwithseasaltandpepper.Mixinchopped

Removefromheat,seasonwithseasaltandpepper.Mixinchoppedcilantroandservehotwithglutenfreebuns,bakedpotatoorwarmcorntortillas.

SmartFacts

Blackbeansareextremelyhighinfibreandprotein.Aonecupservinggivesyou12gramsoffibreand14gramsofprotein!

RECIPEHIGHLIGHTSDairyFreeHighinFibreHighinProteinNoAddedRefinedSugarVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 172.92

TotalFat 3.99g

SaturatedFat 0.61g

Cholesterol 0mg

Sodium 225.39mg

Potassium 593.14mg

TotalCarbohydrates

27.99g

Fibre 8.94g

3.82g

Sugar 3.82g

Protein 9.13g

SmokeyRedPepperSoup

Thesmokinessoftheroastedredpepperblendstogetherwiththearomaticundertoneofonionandrosemarytocreateasmoothsoupwithouttheaddedfatfromcream.Ilovetoservethisinawhitebowltoppedwithasprigoffreshrosemarypickedfrommyherbgarden.Serves4

Ingredients4sweetredpeppers,whole

2tablespoonsofbutterorcoconutoilifdairyintolerant/vegan

1cupoffinelychoppedonion

1teaspoonofdriedrosemaryoronetablespoonfresh

5cupsofchickenorvegetablestock

3tablespoonsoftomatopaste

1teaspoonofseasalt

4teaspoonsofcoconutmilk

DirectionsPreheatoventobroil.Putwholeredpeppersonbakingsheetunderbroilerandturnregularlyuntiltheskinshaveblackened.Removepeppersfromovenandplaceintosealedplasticbagandletstandfor20minutes.

Peeloffskinfrompeppersandremoveseedsandstem.Halfpepperswhiletryingtosaveanyjuicesthatrunout.Setaside.

Meltbutter/coconutoilinasaucepanandaddonionandrosemary,cookinggentlyoverlowheatfor5minutes.Addpepperswithjuicesandstockandbringtoaboil.Reduceheatandsimmerfor15minutes.Addtomatopasteandseasalt.

Removefromheatandpuréewithanimmersionblenderuntilsmooth.

Removefromheatandpuréewithanimmersionblenderuntilsmooth.Strainsoupthroughafinestrainerandreheatinsaucepan.

SmartFacts

RedpeppersarelowincaloriesandhighinvitaminC,whichhelpstofightinfections, heart disease and cancer. Other key nutrients found in thiscolourfulvegetableincludecalcium,iron,magnesium,phosphorus,zincandBvitaminsjusttonameafew.

RECIPEHIGHLIGHTS Dairy free Vegetarian Vegan Low Glycemic Diabetic Friendly High inVitaminC

NutritionalAnalysis

Amount PerServing

Calories 107.14

TotalFat 5.38g

SaturatedFat 2.83g

Cholesterol 10.18mg

Sodium 200.36mg

Potassium 435.47mg

TotalCarbohydrates

10.78g

Fibre 2.52g

Sugar 5.52g

Protein 5.36g

Servesouphotorchilledandgarnishwithpepper,paprikaandadelicateswirlofcoconutmilkontop.

ThaiInspiredVeganStew

Imadethisstewonasnowywinterdayandjustfellinlovewithit.Itisawarmingstewwithjusttherightamountofheatfromthecurrypasteandsweetfromthecoconutmilk.Thisstewisalsochockfulofvegetablesandlegumesmakingitveryheartywithoutanymeat.Serves6

Ingredients1tablespoonofcoconutoiloroliveoil

1mediumonion,chopped

2tablespoonseachofmincedgarlicandchoppedfreshginger

3tablespoonsofThairedcurrypaste

¼cupofunsweetenedpeanutbutteroralmondbutter

4cupsofdicedmixtureofcarrots,sweetpotatoesandpotatoes

1(19-ounce/540-millilitre)canofchickpeas,drained

1(9-ounce/280-millilitre)canofpeas,drained

2tablespoonsofgoldenraisins

2cupsofvegetablebroth

1(9-ounce/280-millilitre)canofcoconutmilk

4cupsofbabyspinachorchoppedSwisschard

Seasaltandpeppertotaste

DirectionsHeatcoconutoilinmediumsaucepan.Addtheonionsandcookgentlyuntilgoldenbrown.Addgarlicandgingerandstirconstantlyfor1minute.Addcurrypasteandnutbutterandstiruntilwellcombined.Addvegetables,chickpeas,peasandraisinsstirringwellandallowingthevegetablestoinfusewiththeflavoursoftheonionsandcurrypaste.Cookfor5minuteswhilemixingwell.

andcurrypaste.Cookfor5minuteswhilemixingwell.

Addthebrothandbringmixturetoasimmer.

SmartFacts

Coconutmilk isderived from the fleshof thecoconut.Coconutmilkdoesnotcontainanydairyandthemainsaturatedfatthatitcontains,lauricacid,is also found in mother’s milk and has been shown to promote braindevelopmentandbonehealth.

RECIPEHIGHLIGHTSDairyFreeNoAddedRefinedSugarsDiabeticFriendlyLowGlycemicVegetarianandVeganHighinIron

NutritionalAnalysis

Amount PerServing

Calories 317.57

SaturatedFat 10.32g

Cholesterol 0mg

Sodium 300mg

Potassium 803.75mg

TotalCarbohydrates

37.37g

7.07g

Fibre 7.07g

Sugar 8.97g

Protein 9.2g

Letcookuntilthevegetablesaretender,about20minutes.Addcoconutmilkandheatthrough.

Justbeforeserving,addinbabyspinachorchardandallowittowilt,cookingforabout1minutelonger.Servestewpipinghot.

Fresh,MoistandChewyGlutenFreeBreadIreallycannotimaginelifewithoutbread!Thisbreadissoft,heartyandsodeliciouswhenitcomesfreshoutofthebreadmaker.EnjoythisbreadasmuchasIhavecreatingit!Serves12-18

Ingredients3wholeeggs

1tablespoonofapplecidervinegar

¼cupofmeltedbutterorcoconutoil

¼cupofhoney

1½cupsofbuttermilkatroomtemperature(ifdairyintolerantuse1cupofalmondmilkand⅓cupofgroundalmonds)

1teaspoonofseasalt

1tablespoonofxanthangum

⅓cupoftapiocastarch

½cupofbothpotatostarchandsorghumflour

2cupsofbrownriceflour

1tablespoonofdryactiveyeast

2tablespoonsofbothsesameseedsandwholequino

DirectionsPre-grease1½poundloafpanwithbutterorcoconutoil.

Placeallingredientsintoabreadmachineintheorderrecommendedbythemanufacturer

Selectthefastcycleonthebreadmachine.Addasplashofbuttermilkifmoreliquidisrequired.

ifmoreliquidisrequired.

Letbreadcoolfor10-15minutesbeforeremovingfrompan.

SmartFacts

Sorghumisamongthemostharvestedcerealproductsintheworld.ItisoneoftheoldestknowngrainsandisamajorhumanfoodsourceinAfricaandIndia.

Sorghum isveryhigh in fibre and iron,with a fairlyhighprotein level aswellmakingitanexcellentchoiceforboththetasteandthehealthbenefits.

Youcanfindsorghumflouratyourlocalhealthfoodstore.

RECIPEHIGHLIGHTSEasytoMakeGoodSourceofProteinLowGlycemicNoAddedRefinedSugarsDiabeticFriendly

NutritionalAnalysis

Amount PerServing

Calories 172.28

TotalFat 4.5g

SaturatedFat 2g

Cholesterol 42.85mg

Sodium 160.85mg

174.14mg

Potassium 174.14mg

TotalCarbohydrates

28.18g

Fibre 2g

Sugar 5.26g

Protein 5g

MainCourses

Oneofthemostimportantmemorybuildersistositdownwithfriendsandfamilytoshare,laughandtalkoverameal.Enjoythesememorymakersandknowthateachandeveryonehasbeensharedwithmyfamilyandfriends.

Listofrecipes:BrownLentilCurry

ChannaMasala“ChickpeaCurry”

ColourfulSalmonSkewersfortheBBQ

CorianderandGingerMarinatedLamb

EarthySalsaChicken

FilletofSoleAlmandine

GlutenFreeLasagne

GrilledChickenorBeefFajitas

HalibutwithCaramelizedOnions

HoneyBakedCurryChicken

JamaicanJerkChicken

Lambburgers

Mediterranean-StyleSalmon

OldFashionedFallStew

RoastedPecanCrustedFishSticks

SlowlySimmeredBeefFajitas

TurkeyBurgers

BrownLentilCurryThisrecipecomesfrommyfriendandcolleagueSabha.Shefirst

ThisrecipecomesfrommyfriendandcolleagueSabha.ShefirstbroughtmethisyummycurryforlunchonedayandIjusthadtohavethisrecipe.

IfirstmetSabhainahealthfoodstoremanyyearsago.WebecamefastfriendsandSabhaisnotonlyawonderfulfriendandcolleaguebutamarvelouscook.Serves8

Ingredients2cupsofbrownlentils

Waterforsoaking

8cupsofwater

2mediumonions,chopped

4clovesofgarlic,chopped

2teaspoonsofseasalt

2tablespoonsofcurrypowder

¾cupofcrushed,cannedtomatoesor3tablespoonsoftomatopaste

1tablespoonofgroundcoriander

1teaspoonofgarammasala

1teaspoonofonionseeds(thesearelittleblackseedsfoundinAsianGroceryStores)

¼cupofoliveoilorcoconutoil

DirectionsSoakthelentilsinabowlof6cupsofwaterforabout1½hours.Thelentilswillabsorbalotoftheliquid.Draintheremainingliquid.

Place8cupsofwaterinalargepotandplaceonstoveoverhighheat.Addsoakedlentils,onions,garlic,seasaltandcurrypowdertothe

Addsoakedlentils,onions,garlic,seasaltandcurrypowdertothewater.Bringtoaboilandreducetomedium-lowheattosimmer.Coverpotandcookforapproximately½hour.Addtomatoesortomatopasteandcontinuetocookonmedium-lowheatforanother½houruntillentilsaretender.Addthegarammasalaandgroundcoriander.Continuecookinglentilsuncovereduntilslightlythickened(about15-20minutes),stirringoccasionally.

SmartFacts

Black onion seeds contain 15 amino acids and 84 fatty acids containingcompounds that are antifungal and antiviral. They have been known toincrease immune enhancingT-cells, reduce inflammation and detoxify theliver.

YoucanfindblackonionseedsatmostAsiangrocerystores.

RECIPEHIGHLIGHTSSimpleandQuickDairyFreeNoAddedRefinedSugarsLowGlycemicDiabeticFriendlyVegetarianandVeganHighinProteinandFibre

NutritionalAnalysis

Amount PerServing

Calories 259

0.64g

SaturatedFat 0.64g

Cholesterol 0mg

Sodium 308mg

Potassium 606.81mg

TotalCarbohydrates

35.17g

Fibre 16.41g

Sugar 2.33g

Protein 13.47g

Heatoliveoil/coconutoilinasmallpotonmediumheatandfrytheonionseedsuntiltheystarttosizzle—becarefulnottoburnthem—thenaddoilandonionseedstothecookedcurryandstirwell.

ChannaMasala“ChickpeaCurry”ThisrecipewasfirstintroducedtomebyafriendwhogrewupinIndia.Thisisarecipethathasnotonlyenrichedourpalettesbutenrichedourlives.Goodrecipesarelikethat,theybecomelikeanoldfriend.Thisrecipeisthatoldfriendforus—reliable,trustworthyandjustplainwonderfultohavearound!Serves12

Ingredients¼cupofcoconutoiloroliveoil

2cupsofcookingonions,diced

1tablespoonofJeera(SahJeeru)orcuminseeds

2tablespoonsofpeeledgarlic,chopped

3tablespoonsoffresh,peeled,grated,gingerroot

1tablespooneachofgroundcumin,groundcoriander,turmericandGaramMasala*

½teaspoonofcayennepepper

1½teaspoonsofseasalt

½tablespoonofgroundblackpepper

1(5-ounce/156-millilitre)smallcanoftomatopaste

1(23-ounce/680-millilitre)canofcrushedtomatoes

2(19-ounce)cansofchickpeas,drainedandrinsed

1cupofplain2%yogurt

1teaspoonoffreshlimejuice

OptionalAddIn:

1cupoffrozenpeasor1cupofcooked,dicedchickenthighs/chickenbreasts

DirectionsSautéonionsonlowheatinoiluntiltheystarttobrown.AddJeeraandcookonlowheatfor1minute,constantlystirring.Addgarlicandgingerandcontinuetocookonlowheatuntilthegingerrootbeginstosticktothebottom.Addthespicesandcookonlowheatuntiltheflavourshaveblended.Addthetomatoes,chickpeas,yogurt,limejuiceandaddtheoptionalpeasandchicken.Continuetocookgentlyuntilsaucethickens.

SmartFacts

Chickpeas,alsoknownasgarbanzobeansareknownfortheirdeliciousnutlike taste, high protein and fibre content. Chickpeas are one of the oldestlegumestobecultivatedbyhumans.

RECIPEHIGHLIGHTSSimpleandQuickHighinFibreLowGlycemicVegetarianandVegan(ifusingcoconutmilk)

NutritionalAnalysis

Amount PerServing

Calories 146

TotalFat 5.6g

SaturatedFat .92g

1.2mg

Cholesterol 1.2mg

Sodium 280mg

Potassium 333.6mg

Carbohydrates 20.2g

Fibre 3.7g

Sugar 4.3g

Protein 5g

Servewithbrownriceorquinoaandgarnishwithfresh,choppedcilantro.

*ThisspicecanbefoundinanAsianorIndiangrocerystore.

CorianderandGingerMarinatedLambThisisaquickandeasymarinadethattastesgreat.Ifyouespeciallyenjoysauces,doubletherecipeandsimmertheleftoversforasaucetoservewiththemeat.Thismarinadeworksjustaswellforchicken.Enjoy!Serves6-8

Ingredients1legoflamb(3pounds),bonelessandtied

Marinade:2teaspoonsofdriedcoriander

1cupoffreshlemonjuice

4teaspoonsofextravirginoliveoil

1largeSpanishonion,finelychopped

2tablespoonsoffreshgratedginger

4clovesoffreshgarlic,crushed

2teaspoonsofgroundblackpepper

DirectionsCombineingredientsforthemarinadeintoabowlandwhiskuntilwellmixed.Coatthelambandletmarinateovernightintherefrigerator.

Preheatovento425°ForsetBBQtohigh.

BBQorroastthelambtodesireddoneness.Allowtostandfor15minutes(covered)beforecarving.

SmartFacts

RECIPEHIGHLIGHTSDairyFree LowGlycemic NoAddedRefinedSugars DiabeticFriendly HighinProtein HighinIron

NutritionalAnalysis

Amount PerServing

Calories 379.83

SaturatedFat 10.19g

Cholesterol 113.97mg

Sodium 98.71mg

Potassium 507.35mg

TotalCarbohydrates

5g

Fibre 0.58g

Sugar 0.79g

Protein 32.09g

ColourfulSalmonSkewersfortheBBQ

ThesekebabscameaboutoveraMaylongweekendwhenmy5yearoldnieceandIwerecookingtogether.Itypicallyfindsalmontoostrongaflavourforme;however,byaddingtheonionsandthepepperstheflavourismellowed,appealingtoeventhemostcriticaltastebuds.Theseskewersaresimpleenoughforevena5yearoldtomakeandareevenprettytolookat!Serves4

Ingredients6ouncesofwildsalmonfilletscutintobitesizepieces

½cupeachofgreen,yellowandredpepper,cutintobitesizepieces

1mediumredonion,cutintobitesizepieces

Crackedblackpeppertotaste

4largeor6smallwoodenskewers

Oliveoilforgrill

DirectionsSoakwoodenskewersinwaterforseveralhoursbeforepreparingthem.

PreheatBBQtomedium.

Takethewoodenskewersandspearapieceofredonionpushingittothebottomoftheskewer.Addapieceofsalmonandpushitdowntomeettheonion,thenaddapieceofpepperandkeeplayeringvegetablesandfishuntiltheskewersarefull.

Sprinkleeachskewerwithcrackedblackpepper.

BrushtheBBQwitholiveoilandgrillskewersuntilthesalmoniscookedandthevegetablesarecrisp/tender(about6-10minutes).

SmartFacts

Salmon is one of nature’s best sources ofOmega 3 fatty acids. Omega 3fattyacidshelpdecreasetheriskofheartdiseaseandhighcholesterolatthesametimeasincreasingmemorycapacity.Theyalsohelpmaintainhealthyskin,hairandnailswhilereducingwrinkles.

RECIPEHIGHLIGHTS Simple and Quick Dairy Free Low Glycemic No Added Refined SugarsDiabeticFriendly HighinProtein HighinOmega3Fats

NutritionalAnalysis

Amount PerServing

Calories 88.17

SaturatedFat 0.45g

Cholesterol 23.38mg

Sodium 21.4mg

Potassium 316.73mg

TotalCarbohydrates

6.18g

Fibre 1.49g

Sugar 1.2g

Protein 9.36g

EarthySalsaChicken

Thisisoneoftheeasiestrecipestomake,yetitisalwaysasurprisetopeoplehowtastyandtenderthechickenpiecesare.Serves2

Ingredients8ouncesboneless,skinlesschickenbreast,cutintocubes

1cupofhomemadeorpurchasedsalsa

½teaspoonofgroundcumin

DirectionsPreheatovento350°F.

Combinethechicken,salsaandcumininasmallbowlandmixthoroughly.Addtoacasseroledishandbakeintheoven,coveredfor35-40minutes.

Fillaglutenfreewrapwithchicken,lettuce,avocadoandsalsaandserve.Thisdishisalsoexcellentoverriceorwithglutenfreepastanoodles.

SmartFacts

Did you know?Cumin is very rich in iron (above 66mg in each 100 g)whichismorethan5timesthedailyrequirementofironforanadult.Cuminalsohasaconsiderableamountofvitamin-C,whichisessentialforagoodimmunesystem,ironabsorptionandkeepinginfectionsaway.Cumincanbeanutritious additive to the daily diet of lactatingmothers,women in theirmensesoranaemicindividuals.

RECIPEHIGHLIGHTSSimpleandQuick DairyFree DiabeticFriendly HighProtein LowGlycemicNoAddedRefinedSugar

NutritionalAnalysis

Amount PerServing

Calories 224.04

SaturatedFat 1.19g

Cholesterol 96.39mg

Sodium 286mg

Potassium 684.31mg

TotalCarbohydrates

8.34g

Fibre 2.13g

Sugar 3.97g

Protein 37.26g

FilletofSoleAlmandineThisdishisagreatcomplimentfortheratatouilleandtheroastedbabybokchoymakingacompletemealthatissimpleandnutritious.Serves4

Ingredients44-ouncefilletsoffreshsole

2tablespoonsofoliveoil

½cupoftoasted,sliveredalmonds

Seasaltandpeppertotaste

Juiceof½lemon

DirectionsPreheatovento350°F.

Rinsefishwithcoldwaterandpatdry.Brushfilletslightlywitholiveoil.Placefishinparchment-linedbakingdish,sprinklewithalmonds.Squeezelemonjuiceonthefillets.

Bakefor12minutesoruntilfishisflakeywhenprickedwithafork.Seasontotastewithsaltandpepper.

Thisisexcellentwithbrownricepilafandsautéedvegetables.

SmartFacts

The Journal of the American Medical Association reported a study byBrighamandWomen’sHospital that eatingat least 1mealof fishweekly

can cut the risk of sudden cardiac death inmen in half! Fish is clearly ahealthyadditiontoanydiet.

RECIPEHIGHLIGHTSEggFree Simple andQuick DairyFree LowGlycemic NoAddedRefinedSugars DiabeticFriendly

NutritionalAnalysis

Amount PerServing

Calories 265.5

TotalFat 14.22g

SaturatedFat 1.58g

Cholesterol 77.11mg

Sodium 119.31mg

Potassium 518.81mg

TotalCarbohydrates

3.33g

Fibre 2.04g

Sugar 0.85g

Protein 31.21g

GrilledChickenorBeefFajitasThisisalwaysacrowdpleaserandafail-safewhenyou’reentertaining.It’seasytoprepareaheadoftimeandeveryonelovestoassembletheirown.Serves6

Ingredients18ouncesbeefflanksteak,topsirloinorchickenbreast

1largeonion,chopped

1largegreenandredbellpepper,sliced

3clovesofgarlic,minced

2tablespoonsofchilipowder

2tablespoonsofgroundcoriander

2teaspoonsofredpepperflakes(adjusttotaste)

1tablespoonofoliveoil

Juiceof3limes

Atinypinchofcinnamon

Yourchoiceofglutenfreetortillawrap

DirectionsCombinechilipowder,coriander,redpepperflakes,cinnamon,mincedgarlic,oliveoilandlimejuiceformarinade.Coatmeatandmarinateovernight.

Grillthemeatonmedium-highheattodesireddoneness,ensuringchickeniswellcooked.

Sauteetheonionandbellpepperinacastironfryingpantodesiredfirmness.Slicethemeatacrossthegrainandlayatoptheonionsand

firmness.Slicethemeatacrossthegrainandlayatoptheonionsandpeppers.

Servethepandirectlytothetableandenjoythesizzle.Servewithaselectionoflettuce,salsa,Greekyogurt,avocadoorguacamole,cheddarcheese,freshcilantrooranythingelseyouwouldliketopileon.

SmartFacts

Glutenfreetortillasareavailableinthehealthfoodsectionofmostgrocerystoresoratyourlocalhealthfoodstore.

Note:NutritionalAnalysisvarieswithcondiments.

RECIPEHIGHLIGHTSSimpleandQuickDairyFreeNoAddedRefinedSugarsHighinProteinandIronDiabeticFriendlyLowGlycemic

NutritionalAnalysis

Amount PerServing

Calories 117

TotalFat 1.2g

SaturatedFat 0.3g

Cholesterol 49.3mg

Sodium 58mg

Potassium 348.7mg

Carbohydrates 4.8g

Fibre 1.4g

Sugar 2.9g

Protein 20.3g

GlutenFreeLasagne

Myhusbandconfidentlydeclaredonedaywhileonholidaysthat,“Ourdietdoesnothaveenoughlasagnainit.”Spokenlikeatrue100%meatandpotatoeskindofguy,mygoalwastofindaglutenfreerecipehewouldenjoy.AccordingtoBrad,thisrecipeisGarfieldapproved!Serves8

Ingredients2cupsofcottagecheese

1egg,beaten

1packageofRizopiaglutenfree‘ovenready’lasagnenoodles

4cupsofyourfavouritemeatorvegetablespaghettisauce

1cupofslicedmushrooms

1packageoffrozenspinach(454grams),chopped

1cupofMozzarellacheese,grated

DirectionsPreheatovento350°F.

Drainthecottagecheeseinacolandertoremoveallexcesswater.Placethestrainedcottagecheeseinabowlandblendintheegg.Setaside.

Coverthebottomofa9by13inchcasseroledishwith1cupofsauce.Placelasagnenoodlesontopofthesauce,liningthebottomofthedish.Add1cupofthecottagecheese-eggmixturetocoverthenoodles.Add½packageofspinachand½cupofslicedmushroomstocoverallofthecottagecheesemixture.

Add3-4morelasagnenoodlesandcontinuelayeringuntilreachingthetopofdish.TopthelasagneoffwithgratedMozzarellacheese.

SmartFacts

Iwilloftenadd½canoflowsodiumV8juicetomytomatosaucesinsteadofaddingwaterandtomatopaste.Itisaneasywaytosneakvegetablesintoadishlikelasagnaorchili!

RECIPEHIGHLIGHTSSimpleandQuick LowGlycemic DiabeticFriendly NoaddedRefinedSugarsHighinIron

NutritionalAnalysis

Amount PerServing

Calories 156.95

TotalFat 5.23g

SaturatedFat 2.1g

Cholesterol 31.05mg

Sodium 450mg

Potassium 436.22mg

TotalCarbohydrates

16.45g

Fibre 2.87g

Sugar 9.49g

Protein 10.66g

Coverwithfoilandbakeintheovenfor45minutes.Removethefoilandcontinuetocookforanother10minutesuntilthecheeseisbrown

andcontinuetocookforanother10minutesuntilthecheeseisbrownandbubbling.Letstandfor10minutesbeforeserving.

HalibutwithCaramelizedOnionsIjustlovecaramelizedonions!SometimesIcaramelizeonionsjustbeforeBradcomeshomesohecanbewelcomedbythesmellofahomecookedmeal.Serves4

Ingredients1tablespoonofbutter,coconutoiloroliveoil

1largeSpanish/yellowonionslicedthin

1tablespoonofmaplesyrup

1teaspoonofbalsamicvinegar

16ouncesofhalibutfilletcutinto4-ounceportions

1tablespoonofbutter(melted),coconutoiloroliveoil

Seasaltandpeppertotaste

DirectionsPreheatbroilerto475°F.

Heatthebutter/oilovermediumheatinalargeskillet.Addtheonions,stirwellandreduceheattolow.Cookfor15-20minutesstirringoccasionallyuntilonionsaresoftandgoldenbrown.

Addthemaplesyrupandvinegartoonionsandcookfor2minutes,stirringconstantly.

Brushmeltedbutteroverfishfillets.Placeonparchment-linedbakingsheetandsearunderthebroilerfor5minutes.Turnfish,thenreduceheatandcookfor10minutes.Removefishfromtheovenandseasontotastewithseasaltandpepper.

SmartFacts

Fish is an excellent sourceofmusclebuildingproteinproviding30gramsper4-ounceserving!

RECIPEHIGHLIGHTS Simple and Quick Egg Free High in Protein Low Glycemic No AddedRefinedSugar DiabeticFriendly

NutritionalAnalysis

Amount PerServing

Calories 244.87

TotalFat 10.12g

SaturatedFat 1.42g

Cholesterol 46.49mg

Sodium 80.36mg

Potassium 709.56mg

TotalCarbohydrates

6.43g

Fibre 0.52g

Sugar 4.47g

Protein 30.61g

JamaicanJerkChickenContrastingflavourscanbebliss.Theuniquecombinationofallspice,cinnamon,nutmegandtheheatofredpepperflakescontrastswonderfullywiththesweetnessofhoneyandBBQtocreatearecipeyouwillenjoyoverandover.

Mybrother-in-lawBrianwouldravetomeabouthisamazingjerkchickensomuchthatIjusthadtotryit.OnefalldayatthecottageIfoundhisrecipeonascrappieceofpaperinthe‘familycottagecookbook’.Iaddedafewofmyowntweaksandhavetoadmit,thisisanAMAZINGjerkchickenrecipe.Serves4

Ingredients8boneless,skinlesschickenthighs(approximately16ounces)

1cupofredonion,chopped

2teaspoonseachofgroundthymeandhoney

1teaspoonofseasalt

½teaspooneachofallspice,cinnamonandgroundnutmeg

1teaspooneachofredpepperflakesandblackpepper

2tablespoonsofglutenfreeTamarisauceorBraggsAminoAcids

1tablespooneachofoliveoil,whitevinegarandfreshlimejuice

4tablespoonsofyourfavouriteglutenfreeBBQsauce

DirectionsPlaceallingredientsexceptBBQsauceandchickenintoafoodprocessororblenderandblendwell.PutchickenthighsandpuréedsauceinalargeZiplocbag,tosstocoatandletmarinateinthefridgeforaminimumof1hour,thelongerthebetter(canbemarinated

foraminimumof1hour,thelongerthebetter(canbemarinatedovernight).

PreheatBBQgrilltomedium.

Removechickenfromthejerksauceanddiscardextrasauce.

SmartFacts

Jerk is the process of spicing and grilling meats, poultry and evenvegetables, although themost popular are jerkpork and jerk chicken.Theresultingfoodyieldsaspicy-sweetflavourandtendertexture.

RECIPEHIGHLIGHTSDairyFree LowGlycemic Highinprotein DiabeticFriendly

NutritionalAnalysis

Amount PerServing

Calories 237

TotalFat 9.4g

SaturatedFat 1.99g

Cholesterol 125.5mg

Sodium 219.1mg

Potassium 424mg

Carbohydrates 6.6g

Fibre <1g

Sugar 3.7g

30.2g

Protein30.2g

PlacechickenongrillandbrushwithBBQsauceoneachside(about½tablespoonofBBQsauceperthigh).Grillchickenfor7minutesoneachsideoruntiljuicesrunclearwhenthighispiercedwithafork.Inthelastminuteofcooking,brusheachthighwithextraBBQsauce.

HoneyBakedCurryChicken

Thisrecipeissosimpleandwasachildhoodfavouriteofmine.Thereisjustahintofcurrythatiscomplimentednicelybythehoneyglaze.ItwasoneofthosesmellsthatbroughtasmiletomyfacewhenIsteppedthroughthedoorafterwalkinghomefromschool.Serves4

Ingredients44-ounceboneless,skinlesschickenbreasts

2tablespoonsofbutter

2tablespoonsofliquidhoney

1teaspoonofcurrypowder

Apinchofseasalt

DirectionsPreheatovento350°F.

Combinealloftheaboveingredients,excludingthechicken,inasmallsaucepanandheatonlowheatuntilbutterhasmelted.

Placechickenbreastsinalightlygreasedcasseroledish.Pourthesauceoverthechickenandcookcoveredfor35-45minutes.

SmartFacts

Whatiscurrypowder?Currypowderisamixtureofmanyherbsandspices.The combination of spices used in making curry powder varies betweencountriesandregions,buttheoneingredientthatispresentinallmixturesis‘tumeric’.Curcuministhesubstancethatgivesturmericitsyellowcolorandisresponsibleformanyofthehealthbenefitsderivedfromcurry.Curcuminis a powerful antioxidant and anti-inflammatory agent, helping to reduceinflammationinthejoints.

RECIPEHIGHLIGHTS Simple and Quick High in protein Low Glycemic Diabetic Friendly NoAddedRefinedSugars

NutritionalAnalysis

Amount Per

Serving

Calories 214.06

TotalFat 10.82g

SaturatedFat 5.74g

Cholesterol 93.45mg

Sodium 118.46mg

Potassium 230.6mg

TotalCarbohydrates

1.02g

Fibre 0.17g

Sugar 0.74g

Protein 26.82g

LambBurgersThislambisperfectlyspicedwithcumin,freshmintandforabitofheat,cayenne;whichmakesforarefreshingchangefromregularhamburgers.Serves4

Ingredients1poundofgroundlamb

1onion,diced

1cloveofgarlic,crushed

1teaspoonofcumin

1teaspoonofcayenne

2tablespoonsoffreshmint,chopped

2tablespoonsoffreshparsley,chopped

1egg,beaten

¼cupofglutenfreeoatmeal

½teaspooneachofseasaltandpepper

DirectionsPreheatBBQtomedium.

Combineallaboveingredientsinamediumbowl,mixingthoroughly.Formmixtureintopatties1-inchthickandgrillontheBBQuntilthoroughlycooked.

Serveinaglutenfreepitaoronaglutenfreebunwithhummus,lettuceandtomatoes.

SmartFacts

RECIPEHIGHLIGHTSSimpleandQuick NoAddedRefinedSugars HighinProtein HighinIron

NutritionalAnalysis

Amount PerServing

Calories 184.35

Calories FromFat

103.36

TotalFat 11.48g

SaturatedFat 4.56g

Cholesterol 85.85mg

Sodium 213.22mg

Potassium 256.25mg

TotalCarbohydrates

5g

Fibre 0.92g

Sugar 1.03g

Protein 14.85g

Mediterranean-StyleSalmonEnjoythisdishwithasideofgreensandbrownriceforatrulyhealthyandsatisfyingmeal.Serves4

Ingredients2tablespoonsofextravirginoliveoil

1tablespoonoffreshlemonjuice

1tablespoonoffreshlimejuice

1tablespoonofgarlic,minced

¾tablespoonofdriedoregano

1cupofcherrytomatoescutinhalf

2shallotsorwhitepartsofgreenonions,diced

⅓cupofblackorgreenolives,pittedandsliced

4salmonfillets(about6ounceseach)

DirectionsPreheatovento425°F.

Whisktogetheroliveoil,lemon,lime,garlicandoreganoinasmallbowlandmixwell.Addslicedcherrytomatoes,shallotsandolives,mixwell.

Placesalmonfilletsontoaparchment-linedbakingdish.Spreadtheolive-tomatomixtureontothesalmon,coatingitentirely.

Bakefor20minutesoruntilsalmonflakeseasily.

Serveeachfillettoppedwiththetomato-olivemixture.

SmartFacts

Whatareshallots?Shallotsarefromtheonionfamilyandgrowinclusterslikegarlic.Shallotsaresmallandelongatedonions,coveredwithareddishorgraycoloredskin.Theflavourofshallots isslightlysweeter thanonionsanda littlegarlicky.You can find shallots in your local grocery store or farmers’market yearround but are fresh in spring. If shallots are unavailable use the samequantityofthewhitebulbtakenfromagreenonionoruse1smalloniontoequal3shallots.

RECIPEHIGHLIGHTS Dairy Free Simple and Quick Low Glycemic No Added Refined SugarsDiabeticFriendly

NutritionalAnalysis

Amount PerServing

Calories 473.04

TotalFat 19.11g

SaturatedFat 2.81g

Cholesterol 93.5mg

Sodium 200.28mg

Potassium 161.5mg

TotalCarbohydrates

37.8g

Fibre 1.21g

Sugar 0.22g

39.36g

Protein 39.36g

OldFashionedFallStew

Imaginecominghomefromalongdaytothesmellofastewwaitingforyou.

Takeyourslowcookeroutofthecupboardanduseitforatenderandtastystewthatischockfulofvegetablesinarichtomatosauce.Serves4-6

Ingredients1poundofstewingbeef(1-inchcubes)visiblefatremoved

2tablespoonsofbrownriceflour

1tablespoonofoliveoil

3mediumcarrots,slicedthinly

1cupofonions,diced

2parsnips,slicedthinly

4potatoes,cutintoquarters(keepthepeelingson)

3clovesofmincedgarlic

1bayleaf

2teaspoonsofItalianseasoning

½teaspoonofseasaltandpepper

1(14-ounce)canofcrushedtomatoes

1(12-ounce/341-milliliter)canofV8juice

DirectionsCoatbeefwithflour,shakingoffexcess.Heatoliveoilinalargeskillet.Workinginbatches,searbeefinaskilletovermediumhighheatuntilwellbrownedonallsides.Donotcrowdthemeatoritwillnotsearproperlyandmeatwillturnoutstringy.Removebeefandsetaside.

aside.

Mixvegetables,seasonings,garlic,bayleaf,seasalt,pepperandbeefinaslowcooker.StirincannedtomatoesandV8juice.Coverandcookonlowfor8-9hoursoronhighfor4hours.

Discardbayleafbeforeserving.Servewithfreshglutenfreebunsorbread.

SmartFacts

If you desire a thicker stew, add 1 tablespoon of tapioca starch to 2tablespoonsofwater and slowlyadd themixtureuntil desired thickness isreached.

Didyouknow thatpotatoesareanevenbetter sourceof immune-boostingvitaminCthanoranges?MostofthevitaminCisfoundintheskinsoleaveitonformaximumnutritionalvalue.

RECIPEHIGHLIGHTSSimpleandQuickDairyFreeNoAddedRefinedSugarsHighinProteinandIronDiabeticFriendlyLowGlycemic

NutritionalAnalysis

Amount PerServing

Calories 485

21g

TotalFat21g

SaturatedFat 8g

Cholesterol 52.9mg

Sodium 251mg

Potassium 169.9mg

Carbohydrates 56.1g

Fibre 8.1g

Sugar 10.4g

Protein 20.1g

RoastedPecanEncrustedFishSticksThisisaglutenfreehealthyversionofanupscalefishstick.Ihavebeenabletoconverteventhemostanti-fishpaletteswiththisrecipe.Theroastedpecansmakethefishcrispyandsodelicious.Itisonethatevenyourchildrenwillenjoy!Serves4

Ingredients16ouncesoffreshorfrozenTilapia,Cod,Haddock,Soleorothermild,whitefish

½cupofItalianseasonedglutenfreebreadcrumbs

¾cupoffinelychoppedpecans

2½tablespoonsofmeltedbutterorcoconutoil

Seasalttotaste

DirectionsPreheatovento450°F.

Rinsefishandpatdry.Cutfishagainstgrainin1-inchthickslices.

Combinebreadcrumbsandpecansinashallowbowl.Coatfishslicesinmeltedbutter/oilandthenrollinbreadcrumb/pecanmixtureuntileachsideoffishiscoated.

Placefishonaparchment-linedbakingpan.Bakefishfor8-10minutesoruntilcrustisbrownandfishisflakey.Seasontotastewithseasalt.

SmartFacts

IfyouareunabletofindglutenfreeItalianbreadcrumbs,makeyourownbyadding1teaspoonofItalianseasoningand2tablespoonsofgratedParmesancheeseto½cupofglutenfreebreadcrumbs.

RECIPEHIGHLIGHTSSimpleandQuick NoAddedRefinedSugars DiabeticFriendly LowGlycemic

NutritionalAnalysis

AmountPerServing(3fishsticks)

Calories 395.04

TotalFat 22.22g

SaturatedFat 6.13g

Cholesterol 106.96mg

Sodium 350mg

Potassium 573.47mg

TotalCarbohydrates

13.11g

Fibre 2.7g

Sugar 1.68g

Protein 31.57g

SlowlySimmeredBeefFajitasThisisamealIabsolutelylovetocomehometo—it’seasytopreparefirstthinginthemorningandthewelcomingaromaofgarlic,corianderandchilipowdergreetsyoulikeanoldfriendattheendofalongday.Serves6

Ingredients1½poundsofbeefflanksteak

1largeonion,chopped

1largegreenandredbellpepper,cutintolargepeices

3clovesofgarlic,minced

2tablespoonsofchilipowder

2tablespoonsofgroundcoriander

2teaspoonsofredpepperflakes

1(14½-ounce)canstewedtomatoes

pinchofcinnamon

DirectionsCombinechilipowder,coriander,redpepperflakesandcinnamoninslowcookerwiththeflanksteakandstiruntilmeatiscoatedwithspices.Addintheonion,bellpepper,mincedgarlicandstir.Addinthecanoftomatoes.Coverandcookonlowheatfor8-10hoursorhighheatfor4-5hours.

Removemeatfromtheslowcookerandshred.Returntocookerandkeepwarm.

Toserve,useaslottedspoonandplaceabout3tablespoonsofthe

Toserve,useaslottedspoonandplaceabout3tablespoonsofthemixtureinthecentreofawarmcorntortilla.

Rollandserve,usetheremainingcookingjuicesasadip.

SmartFacts

RECIPEHIGHLIGHTSSimpleandQuick DairyFree HighinIron NoAddedRefinedSugars HighinProtein

NutritionalAnalysis

Amount PerServing

Calories 284.22

Calories FromFat

94.49

TotalFat 10.52g

SaturatedFat 3.77g

Cholesterol 89.59mg

Sodium 267.06mg

Potassium 783.93mg

TotalCarbohydrates

12.46g

Fibre 3.7g

Sugar 5.56g

Protein 34.96g

TurkeyBurgersTheseburgersaregreatwithsweetpotatowedgefries!Perfectwithaglutenfreebun,mustard,lettuceandfreshtomato.Serves4

Ingredients1poundofgroundturkey

½cupoffetacheese,crumbled

2tablespoonsoffreshchoppedbasil,(or2teaspoonsdried)

1largecloveofgarlic,minced

⅓cupofcrushedalmonds,toasted

¼cupofglutenfreebreadcrumbs

Seasaltandpeppertotaste

Oliveoilforgrill

DirectionsPreheatBBQtomedium-highheat.

Inamixingbowl,mixgroundturkey,cheese,basil,garlic,nuts,breadcrumbs,seasaltandpepperuntilwellcombined.Dividemixtureintofour1-inchthickpatties.

Lightlyoilthegrill.GrillthepattieswiththeBBQcoverclosedforabout6minutespersideoruntilnolongerpink.

Serveonglutenfreebuns.

SmartFacts

RECIPEHIGHLIGHTSSimpleandQuick EggFree HighinProtein LowGlycemic DiabeticFriendlyNoAddedRefinedSugars

NutritionalAnalysis

Amount PerServing

Calories 268.59

TotalFat 13.11g

Saturated 2.65g

Cholesterol 57.84mg

Sodium 347.19mg

Potassium 466.28mg

TotalCarbohydrates

7.62g

Fibre 1.31g

Sugar 2.5g

Protein 23.91g

SideDishes

Sidedishesaddawholedifferentflavourdimensiontoanydish.Eachofthesesideswilleasilycomplimentanyoneofthemainsinthisbook.AsalwaysI’vefocussedonvegetablesorwholegrainsfortheserecipes.

Listofrecipes:BakedSweetPotatoFries

HealthyGuacamole

PerfectlySmoothMashedPotatoes

QuinoaTabouleh

Ratatouille

RoastedAcornSquash

RoastedBabyBokChoy

RoastedButternutSquashandQuinoaRisotto

RoastedRootVegetables

SautéedRainbowPepperswithSwissChard

SpicySpaghettisquash

BakedSweetPotatoFries

IcannotevenbegintotellyouabouttheloveaffairIhavewithsweetpotatoes.Tome,sweetpotatoesaretheultimateofcomfortfoods.Thesefriesaresweet,crispyandsocomforting!Serves4

Ingredients2largesweetpotatoes

2tablespoonsofoliveoil

Seasaltandpepper

DirectionsPreheatovento425°F.

CutsweetpotatoesintolargebatonnetslikeFrenchfries.PlaceinalargebowlorZiplocbag,addtheoliveoil,seasaltandpepper.Mixtocompletelycoatthesweetpotatofries.

Placeonbakingsheetinasinglelayer.

Bakeinpreheatedovenfor15minutes.Turnfriesandbakeforanother10minutesuntiltenderandcrispy.

SmartFacts

Sweetpotatoesareanexcellentsourceofbetacarotenemakingittheperfectcomfortfoodtohelpbuildupyourimmunesystem.

RECIPEHIGHLIGHTSSimpleandQuick NoAddedRefinedSugars DiabeticFriendly LowGlycemicVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 115.57

TotalFat 6.78g

SaturatedFat 0.94g

Cholesterol 0mg

Sodium 35.89mg

Potassium 219.12mg

TotalCarbohydrates

13.08g

Fibre 1.95g

Sugar 2.72g

Protein 1.02g

HealthyGuacamoleIfirstmadethisguacamoleformyhusband’s40thbirthdaypartywithbakedcornchips.Everyonekeptasking“Whobroughttheguac—it’sawesome!”Whodoesn’tloveagoodguacamole?!Serves6

Ingredients2ripeavocadospeeledandseeded

2greenonions,chopped

4tablespoonsoffreshlimejuice

1cloveofgarlic,crushed

½jalapenopepper,finelychopped

½teaspoonofseasaltandpepper

½teaspoonofcumin

1mediumtomato,diced

Freshcilantrochoppedtogarnish

DirectionsInafoodprocessor,puréeavocados,onions,garlic,jalepenopepper,andlimejuiceusingthepulsesetting.Whenwellcombined,adjustseasoningwithseasalt,pepperandcumin.Keepmixturerefrigerateduntilreadytoserve.Justbeforeservingstirinchoppedtomatoesandgarnishwithcilantro.

Servewithorganiccornchips.Itcanalsobeusedasadipwithrawvegetablesoraspreadonyourfavouritesandwich.

SmartFacts

Interestingly, theavocadoisactuallyafruitalthoughweuseitmostlyasavegetable. The fat found in the avocado is the heart healthymonounsaturatedfat.Thishearthealthyfatactuallyhelpstolowerthe“bad”cholesterol,LDLwithoutloweringthe“good”cholesterol,HDL.

TheavocadoalsocontainsvitaminsA,D,andE,14mineralsandcontainsmorepotassiumthanbananas.

RECIPEHIGHLIGHTSSimpleandQuick EggFree DairyFree NoAddedRefinedSugars VeganandVegetarian

NutritionalAnalysis

Amount PerServing

Calories 106.13

Calories FromFat

75.18

TotalFat 8.96g

SaturatedFat 1.24g

Cholesterol 0mg

Sodium 163.62mg

Potassium 378.83mg

TotalCarbohydrates

7.46g

Fibre 4.46g

Sugar 1.11g

Protein 1.53g

PerfectlySmoothMashedPotatoesMashedpotatoesaretheultimatecomfortfood.Thisrecipeisohsofluffy,creamyandsatisfying.Mashedpotatoesmakemehappy!MymothercameupwiththisrecipeformewhenshefoundoutthatIwasallergictomilkwhenIwasalittlegirl.Itisstilloneofmyalltimefavorites!Serves8

Ingredients6mediumsizeYukonGoldpotatoes,withskinson

1teaspoonofseasalt

½cupofreservedpotatowater

2tablespoonsofbutteroroliveoil

1egg,slightlybeaten

Seasaltandblackpeppertotaste

Pinchofgroundnutmeg(Mom’sfamilysecret)

OptionalAddIn:

½cupofslicedgreenonionsorchoppedchives

DirectionsPutpotatoesandseasaltinalargepotandfillwithcoldwateruntilwaterjustcoversthepotatoes.Cookthepotatoesuncoveredonmedium-highheatuntilwatercomestoaboil.Onceboiling,reduceheattomedium-lowandsimmerfor20minutesoruntilpotatoesaretender.

Turnoffheatandstrainpotatoes,reserving½cupofthepotatowaterforlateruse.Returnpotatoestothepot,coverandletrestfor5

forlateruse.Returnpotatoestothepot,coverandletrestfor5minutesonthecoolingburner.Thiswillhelpthepotatoestobecomefluffy.

Add2tablespoonsbutteroroliveoil,egg,seasalt,pepperandnutmeg(theeggwillcookintheheatofthepotatoesandgivethemacreamytexture).Quicklybeginmashingpotatoesaddingreservedpotatowateralittleatatimewhilemashinguntildesiredtextureandconsistencyarereached.

SmartFacts

IkeepthepotatoskinsonwhenImakemashedpotatoesfor3reallygoodreasons:

1.Theytastereallygood.

2.Mostofthenutritionisinthepotatoskin.

3.Itislesslabourintensive!

RECIPEHIGHLIGHTSSimpleandQuick DairyFree NoAddedRefinedSugars Vegetarian

NutritionalAnalysis

Amount PerServing

Calories 140.83

TotalFat 3.64g

SaturatedFat 2.06g

Cholesterol 34.07mg

Sodium 272.93mg

Potassium 590.48mg

TotalCarbohydrates

24.18g

Fibre 3.04g

Sugar 1.14g

Protein 3.61g

QuinoaTaboulehArefreshingsidedishthatcomplimentsfish,chicken,lamborbeefwithbothitscolourandmintyflavour.Serves8

Ingredients1cupofquinoa

¾cupsofwater

½teaspoonofseasalt

¼cupofoliveoil

¼cupoflemonjuice

Seasaltandpeppertotaste

½redpepper,diced

½yellowpepper,diced

½cupoffresh,choppedmintor3tablespoonsdried

2cupsofparsley,finelychopped

1cupofgreenonions,finelydiced

1smallcarrot,grated

DirectionsWashanddrainquinoa.Placequinoa,waterandseasaltinapotandbringtoaboilonmedium-highheat.Coverpotandsimmerfor20-25minutesandallowtocool.

Inalargebowl,whiskoliveoilandlemonjuiceaddingseasaltandpeppertotaste.Addallofthevegetablesandtosswelluntilallingredientsarethoroughlycombined.Addcooledquinoaandtossagainuntilwellcombined.

againuntilwellcombined.

Serveatroomtemperature.

SmartFacts

RECIPEHIGHLIGHTSHighinProteinDiabeticFriendlyEggFreeLowGlycemicDiabeticFriendlyNoAddedRefinedSugarsVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 179.51

TotalFat 4g

SaturatedFat 1.43g

Cholesterol 0mg

Sodium 373.79mg

Potassium 327.12mg

TotalCarbohydrates

18.49g

Fibre 3.02g

Sugar 1.46g

Protein 4.04g

RatatouilleIrediscoveredratatouilleafterthePixarmovieRatatouillewasreleased.Thatmovieinspiredmetowanttoshowpeople“thatanyonecancook!”Anyonecancookanditcanbefunandeasy!Enjoythisinspirationaldish.Serves6

Ingredients2tablespoonsofoliveoil

1onion,chopped

4clovesofgarlic,minced

1largeeggplant,cubed

1(14-ounce)canstewedtomatoes

2smallzucchini,cutintolargechunks

1teaspoonofdriedoregano

Seasaltandpeppertotaste

DirectionsHeatoliveoilonmediumheatinamediumsaucepan.Addonionsandgarlicandsautéuntilsoft.Addeggplantandtomatoesandsimmeruncovereduntilsoftened.Addzucchiniandoreganoandcontinuetosimmerforanadditional10-15minutes.

Seasonwithseasaltandpeppertotaste.

SmartFacts

To ensure the best results possible for the ratatouille use the freshestvegetables you can find either from your own garden or farmers’ marketEggplant.

Make sure to select medium sized eggplants with dark, glossy skin. Theeggplantshouldbefirmandheavy.

Zucchini—Youwant themsmall,youngandnot shriveled.Makesureyoucanstill see theendofa freshgreenstem. Ifyouhaveagarden thenpickthemthesamedayyouplantopreparethedish.

RECIPEHIGHLIGHTS Simple and Quick Dairy Free No Added Refined Sugars High in FibreVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 80.03

TotalFat 2.7g

SaturatedFat 0.39g

Cholesterol 0mg

Sodium 177.24mg

Potassium 514.54mg

TotalCarbohydrates

14.02g

Fibre 4.8g

Sugar 6.43g

Protein 2.48g

RoastedAcornSquash

Mymotherusedtomakeherownbabyfoodandoneofmyfirstfoodswasroastedacornsquash.IstillhavethesamecravingforitthatIdevelopedatinfancy—onlynowIcaneatanentiresquashonmyown.

Icreatedthisrecipejustasanexperimentinoneofmycookingclassesandthestudentsallravedthatthiswastheirfavoriteoneduringthecourse!

Enjoy—forinfantsandadultsalike!Serves4

Ingredients1acornsquashcutinhalf,seedsremoved

2Mejooldates

1tablespoonofbutterorcoconutoil

½teaspoonofGaramMasala

DirectionsPreheatovento375°F.

Placeacornsquashfleshsideuponbakingsheet.Add1dateinthecavityofeachhalvedsquash.Addbutter/coconutoiltothesideofeachdate.SprinkleGaramMasalaonbothsidesofsquash.

Bakeintheovenfor35-45minutesoruntilyellowfleshissoftandedgesareagoldenbrown.

SmartFacts

Didyouknowsquashisofficiallyafruitandthesmallerthesquashthemoreflavoursomeitwillbe.SquashisanexcellentsourceoffibreandvitaminA.

A1cupservingofacornsquashdelivers145%ofyourdailyrecommendedintakeofvitaminA.

RECIPEHIGHLIGHTSSimpleandQuick NoAddedRefinedSugars LowGlycemic DiabeticFriendlyVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 101.79

TotalFat 3.01g

SaturatedFat 1.85g

Cholesterol 7.63mg

Sodium 23.8mg

Potassium 458.26mg

TotalCarbohydrates

20.23g

Fibre 2.42g

Sugar 7.98g

Protein 1.11g

RoastedBabyBokChoyIjustlovethesimplicityofthissidedish.Weoftendonotgetenoughgreensinourdietandthisisasimplewaytoboostupbothourfibreandourgreens.Serves4.

Ingredients1poundofbabybokchoy

2tablespoonsofoliveoil

½ofteaspponofeachseasaltandpepper

Lemonjuicetotaste

DirectionsPreheatovento400°F.

Washbokchoythoroughlyandpatdrywithpapertowelsonowaterremains.

Tossbokchoyinoliveoilandseasaltandpepperinalargebowluntilthoroughlycoated.

Placebokchoyonabakingsheetinathinlayer-donotallowbokchoytooverlap.

Roastinovenfor8-10minutes.

Foradditionalflavouryoucansqueeze½alemonatopthebokchoy.

SmartFacts

BokChoyisanexcellentsourceofcalcium.Onecupofbokchoycontains

asmuchcalciumas½cupofmilk!

BokChoy is alsopartof theBrassica familyofvegetables (likecabbage).This family of vegetables contains phytochemicals called ‘indoles’ whicharebelievedtodeactivatepotentestrogensthatcanstimulatethegrowthoftumours—especiallyinthebreast.

RECIPEHIGHLIGHTS Simple and Quick Dairy Free No Added Refined Sugars Vegetarian andVegan DiabeticFriendly

NutritionalAnalysis

Amount PerServing

Calories 49.78

TotalFat 3.72g

SaturatedFat 0.51g

Cholesterol 0mg

Sodium 244.26mg

Potassium 283.44mg

TotalCarbohydrates

3.9g

Fibre 2.45g

Sugar 1.35g

Protein 1.42g

RoastedButternutSquashandQuinoaRisottoEnjoythecreaminessoftheArborioricecombinedwithcurry,butterysquashandquinoa.Serves8

Ingredients1smallbutternutsquash,halvedandseedsremoved

1teaspoonofoliveoilorbutter

1teaspoonofhoney

4cupsofchickenorvegetablebroth

1tablespoonofmeltedbutterorcoconutoil

1cupofonions,choppedfine

3clovesofgarlic,minced

2sprigsoffreshthyme

Zest½alemon

1cupofArboriorice

½cupofquinoa

½teaspoonofcurrypowder

1tablespoonofbutter,coconutoroliveoil

Seasaltandpeppertotaste

DirectionsPreheatovento400°F.

Whisktogethermeltedbutter/oliveoilandhoneyinasmallbowlandbrushthecutsideofthesquash,coatitcompletely.Placecutside

brushthecutsideofthesquash,coatitcompletely.Placecutsidedownonparchment-linedbakingsheet.Roastsquashuntiltender(20-35minutes),removefromoven.Scoopoutfleshandpurée.

Meanwhile,add4cupsofchickenbrothtoamediumsaucepanandbringtoaboilandthenreduceheattosimmer.Melt1tablespoonofbutter/oilofchoiceinalargesaucepan.Addonionsandgarlicandcookgentlyonmediumheatfor3-4minuteswithoutbrowning,stiroccasionally.Addthericeandquinoa.Continuecookingfor3minutes,stircontinually.Addinthyme.Startaddinghotchickenbrothin½cupincrements,stirconstantly.Maintainheatonboththestockandthericemixturesothatbotharesimmering.Continueaddingstock,stircontinuouslyandcookmixtureuntilquinoaissoftandricebecomesaldante(20minutes).Reduceheattolow.

SmartFacts

Donotletthedirectionsorthetitlescareyou.Thetricktoaperfectrisottoisthe constant stirring. If you can constantly stir, you can create the perfectrisotto!

RECIPEHIGHLIGHTSDairyFree,ifusingcoconutoilDiabeticFriendlyLowGlycemicVegetarian

NutritionalAnalysis

Amount PerServing

199.91

Calories 199.91

TotalFat 5.13g

SaturatedFat 1.53g

Cholesterol 3.82mg

Sodium 53.17mg

Potassium 292.84mg

TotalCarbohydrates

32.95g

Fibre 1.72g

Sugar 2.33g

Protein 6.18g

Add3-4cupsofsquashtotherisottoandstirthoroughly.Addcurrypowder,lemonzest,andbutter.

RoastedRootVegetablesIlovethesimplicityofthisrecipe,andyeteverytimeImakeit,Ialwaysgetreciperequests.Itisoneofthoserecipesthatisafailsafesidedishandwillmakeanyregularmealtastecomfortingandfilling.Serves6

Ingredients6cupsofmixedrootvegetables,peeledandcutintochunks(2cupsofsweetpotatoes,1cupofbabycarrots,1cupofparsnipsand2cupsofpotatoes)

2tablespoonsofoliveoil

2teaspoonsofMontrealSteakSpice

DirectionsPreheatovento400°F.

Mixtogethervegetables,oliveoilandspiceinalargebowluntilwellcombined.

Placevegetablemixtureontoalargeparchment-linedcookiesheetinonelayer.Cookiesheetshouldhavearim.Roastintheovenfor45-60minutes,stirringonceortwiceuntilvegetablesaregoldenincolourandtender.Donotbealarmedifthebottomofthevegetablesbecomesalittlebrown.Thesearethenaturalsugarsofthevegetablescaramelizing.

SmartFacts

RECIPEHIGHLIGHTS Simple and Quick Dairy Free No Added Refined Sugars Low GlycemicDiabeticFriendly VegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 156.88

TotalFat 4.64g

SaturatedFat 0.65g

Cholesterol 0mg

Sodium 99.85mg

Potassium 665.91mg

TotalCarbohydrates

27.58g

Fibre 3.82g

Sugar 3.79g

Protein 2.47g

SautéedRainbowPeppersandSwissChardThissimplesidedishcomplimentsanyfishorchickenrecipeverywell.Thebrightcontrastofcoloursfromthered,yellowandgreencatchtheeye.Manytimesonecanfind‘Rainbow’SwissChardatyourlocalfarmers’marketinthesummertimemakingthisdishallthemorecolourful!Serves4

Ingredients2tablespoonsofoliveoil

1Spanishonion,slicedintorings

2clovesofgarlic,minced

1red,orange,yellowandgreenpeppercutintoslices

1largebunchofSwissChard(middlestemsremoved)choppedfinely(approximately4cups)

Seasaltandpeppertotaste.

DirectionsHeatoliveoilinalargepanonmedium-highheat.

Addonionsandallowtocookuntiltheystarttobecomesoft.Addgarlicandsautéwithonionsfor1-2minutes.Addpeppersandallowpepperstosautéwithonionsfor10minutesoruntiltheybecomesoft.RightbeforeservingaddtheSwissChardandstirintothepepper,onionmixtureuntiltheybegintowilt.Addseasaltandpeppertotaste.

Serveimmediately.

SmartFacts

Swiss Chard is second only to spinach as being the World’s HealthiestVegetable. Swiss Chard is high in calcium, magnesium and vitamin Kmakingitanexcellentbonebuilder.MultiplestudiesarealsoshowingSwissChard’s unique ability for blood sugar stabilization due to its high fibrecontentandabilitytoslowdownthebreakdownofcarbohydratesintosugar.

RECIPEHIGHLIGHTSSimpleandQuick DairyFree NoAddedRefinedSugars DiabeticFriendlyLowGlycemic

NutritionalAnalysis

Amount PerServing

Calories 118.73

TotalFat 7.23g

SaturatedFat 1g

Cholesterol 0mg

Sodium 82.61mg

Potassium 436.04mg

TotalCarbohydrates

12.56g

Fibre 3.56g

Sugar 4.33g

Protein 2.45g

SpicySpaghettiSquashAspicytwistonanutrientdensevegetable!MymotherusedtoservethisvegetabletomewhenIwasyoungandwouldtellmeitwaslikenature’sownpasta!Thisisafunveggietoprepareforchildrenbecausethestringsdolooklikenoodles!Serves8

Ingredients1spaghettisquash,halved,seedsremoved

1teaspoonofchilipowder

1tablespoonofpuremaplesyrup

2teaspoonsofbutterorcoconutoil

Seasaltandpeppertotaste

DirectionsPreheatovento400°F.

Placespaghettisquash,cutsidedownonalightlygreasedbakingpan.Bakesquashuntiltender,45-60minutes.Whencooked,removethefleshfromthesquashusingafork.Thesquashwillseparateinto“threadsofpasta”.

Addthebutter,maplesyrupandchilipowdertothesquashandtossgently.

Seasonwithseasaltandpeppertotaste.

SmartFacts

Didyouknow that spaghetti squashcontainscalcium, iron,vitaminCandseveralBvitaminsthatstrengthentheimmunesystem?

RECIPEHIGHLIGHTSEasytoMake EggFree LowGlycemic NoAddedRefinedSugars VegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 95.06

Calories FromFat

19.05

TotalFat 2.18g

SaturatedFat 1.27g

Cholesterol 5.09mg

Sodium 26.25mg

Potassium 516.02mg

TotalCarbohydrates

20.08g

Fibre 3.02g

Sugar 6.1g

Protein 1.5g

(The10%Rule)Desserts

Lifealwaystastesbetterwithalittlesweetnessinit!Thesedessertsfallintomy10%guideline.90%ofthetime—eathealthy.Only10%?Lifeisshort,eatdessertfirst.

Eachdessertorsweettreatiscreatedwithonlywholesweetenersandwholegrains.Whitesugarisneverused.

Listofrecipes:AnnaBananaBread

BestApplePiewithRoastedAlmondCrust

CardamomPecanCrisps

ChocolateBananaWholeGrainCookies

DarkChocolateCoveredBananaswithRoastedAlmonds

DecadentChocolatePudding

DecadentDarkChocolatePecanBark

DoubleFudgeBrownie

HighFibrePeanutButterDarkChocalateChipCookies

Paula’sPowerfulDateSquareCookies

AnnaBananaBread

Thisbananabreadisdedicatedtomybeautifulfriend,Anne.Igottheideaofthisbreadfromtheveganbananabreadthatwebothshare(withbutterontop!)whenwegoforagreenteaatBridgehead.Itissweetandmoistandohsoyummy!Thedatesaddrichnesswithoutalloftheaddedfatinregularbananabread!Serves12

Ingredients2cupsofglutenfreeallpurposeflourmixORwholewheat,kamutorspeltflourifnotglutensensitive

2teaspoonsofbakingsoda

1teaspoonofglutenfreebakingpowder

½teaspoonofseasalt

5veryripebananas,mashed

½cupofpuremaplesyrup

1teaspoonofvanillaextract

¾cupofalmondmilkorcow’smilk

¾cupofchoppeddates

DirectionsPreheatovento350°F.

Mixalldryingredientsinabowl.Inanotherbowl,mashbananas,addmaplesyrupandvanillaandmixuntilincorporated.Graduallyaddinmilk,mixingwell.Adddryingredientstotheblendedwetingredientsinthreestages,blendingwellaftereachadditionuntilthedryingredientsarecompletelyincorporated.Addinchoppeddates,mixwell.

Pourintopre-greasedloafpan.Bakefor40-50minutesoruntiltoothpickcomesoutclean.

toothpickcomesoutclean.

SmartFacts

TheNativeAmericanswerethefirsttorecognizethesapfrommapletreesas a source of energy and nutrition. They would use their tomahawks tomake V-shaped incisions in the trees. Then, they would insert reeds orconcave pieces of bark into the opening to run the sap into bucketsmadefrombirchbark.Studieshaveshown thatmaplesyrup isagreat sourceofantioxidantsandtracevitaminsandminerals!

RECIPEHIGHLIGHTSDairyFree EasytoMake EggFree NoAddedRefinedSugars LowGlycemicVegetarianandVegan(ifusingalmondmilk)

NutritionalAnalysis

Amount PerServing

Calories 194.98

TotalFat 0.74g

SaturatedFat 0.29g

Cholesterol 1.22mg

Sodium 315.97mg

Potassium 322.13mg

TotalCarbohydrates

45.37g

Fibre 2.74g

Sugar 21.92g

3.47g

Protein3.47g

BestApplePiewithRoastedAlmondCrustThisapplepieisabsolutelyamazingandIhaveyettohavesomeonedislikeit!Theapples,cinnamonandalmondscombinetomakeaperfectfalltreat.Serves8

IngredientsFilling:

6-8largeapples,peeled,coredandsliced

½cupofgoldenraisins

1-2tablespoonsoftapiocastarch

¼teaspoonofseasalt

2teaspoonsofcinnamon

½cupofhoneyormaplesyrup

NutCrust:

4tablespoonsofcoconutoil

4tablespoonsofhoneyormaplesyrup

½cupofbrownriceflour

1teaspoonsofcinnamon

1½cupsofgroundalmonds

DirectionsPreheatovento350°F.

Simmerapplesandraisinswith¼cupofwaterfor8-10minutesuntiltender.Drainwaterfromapples,butreserveinasmallsaucepan.Addcornstarchtoreservedwaterplusanadditional1-2tablespoonsof

cornstarchtoreservedwaterplusanadditional1-2tablespoonsofwaterandheatuntildesiredthicknessisreached.Addsimmeredapples,raisins,honey/maplesyrupandcinnamontothethickenedsauce.

ForCrust:Inalargebowl,combinecoconutoil,honey/maplesyrup,brownriceflour,cinnamonandgroundalmonds.Mixtogetherusingapastryblenderuntilthemixtureresemblescoarsemeal.Patingredientsintoa9-inchpiepan.Bakepiecrustfor3-5minutesat350°F.

SmartFacts

Anappleaday reallydoeskeep thedoctor away.Appleshelp todetoxifymetalsfromthebody,protectagainstheartdisease,lowerbloodcholesterolandbloodpressureandhelpstabilizebloodsugar.

This recipe iswonderfulwith any apple from your local farmers’market.Myfavoriteisthe“HoneyCrisp”apple.

RECIPEHIGHLIGHTSDairyFreeEggFreeVegetarianandVeganHighinFibreNoAddedRefinedSugars

NutritionalAnalysis

Amount PerServing

Calories 258.45

TotalFat 10.98g

SaturatedFat 0.88g

Cholesterol 0mg

Sodium 42.58mg

Potassium 313.39mg

TotalCarbohydrates

39.27g

Fibre 4.05g

Sugar 25.06g

Protein 4.75g

Coolfor5-10minutes.Pourapplemixtureintothecrust.Bakeforanadditional40minutesat250°F.

Servewarm.

CardamomPecanCrispsThepecansaddarichtexturealongwiththecardamomandcinnamontogiveacrunchy,healthycookie.Almost“shortbread”likeitisperfectwithacupofgreenchaitea.Thewarmandlemon-muskyovertonesofcardamomcombinewellwithsweetmapleinthisglutenfreecookie.Makes36cookies

Ingredients2cupsofbrownriceflour

2cupsofpecanhalves,finelyground

2teaspoonsofcinnamon

1teaspoonofgroundcardamom

1teaspoonofseasalt

¾cupofcoconutoil

¾cupofpuremaplesyrup

DirectionsGreasebakingsheetsandpreheatovento350°F.

Mixtogetheralldryingredientsinabowl.Inaseparatebowl,whisktogetheroilandmaplesyrupuntilemulsified.

Pourtheliquidingredientsintothedryingredientswhiskingcontinuouslyuntilallofthedryingredientshavebeenincorporated.

Usingatablespoon,placebatteronparchment-linedbakingsheetandflattenwithawetforkuntileachcrispisfairlythin.

Bakeinpreheatedovenfor20minutesuntiltheyaregoldenbrownandcrisp.Removefromovenandallowtocoolslightlybefore

andcrisp.Removefromovenandallowtocoolslightlybeforeremovingthemfromthepan.Coolcompletelyoncoolingrack,stackingcookiesinasinglelayertopreventsticking.

SmartFacts

Fromthegingerfamily,cardamomisquitethelittlenutritionalpowerhouse.Cardamomisrichincalcium,potassium,phosphorusandmagnesium.Italsocontainsmoderateamountsofiron,sodiumandmanganese.

Cardamom is used to treat teeth and gum infections, digestive disorders,dysentery,constipation,congestionoflungsandthroatproblems.

RECIPEHIGHLIGHTSSimpleandQuickDairyFreeEggFreeNoAddedRefinedsugarsVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 131.01

TotalFat 9.17g

SaturatedFat 4.35g

Cholesterol 0mg

Sodium 39.3mg

Potassium 65.12mg

12.22g

TotalCarbohydrates

12.22g

Fibre 1.08g

Sugar 4.31g

Protein 1.2g

ChocolateBananaWholeGrainCookies

Thisistheperfectpreandpostworkoutsnack.Thecombinationofcomplexcarbohydrates,proteinandhealthyfatistheperfectreplenishmentfortiredmuscles.Makes36cookies

Ingredients3largeripebananas,mashed,(about1½cups)

1teaspoonofvanillaextract

¼cupofcoconutoilorbutter

2cupsofglutenfree,quickcookingrolledoats

⅔cupofgroundalmonds

⅓upofunsweetened,shreddedcoconut

2teaspoonsofcinnamon

½teaspoonoffinegrainseasalt

1teaspoonofglutenfreebakingpowder

7ouncesofdarkchocolatechoppedorabout1cupofdarkchocolatechips

DirectionsPreheatovento350°F.

Inalargebowl,combinethebananas,vanillaextract,andoilorbutter.Setaside.

Inaseparatebowl,combinetheoats,groundalmonds,shreddedcoconut,cinnamon,seasaltandbakingpowder.Addthedryingredientstothewetingredientsandstiruntilcombined.Foldinthechocolatechunksorchips.

Usingateaspoon,dropthedoughintosmallroundsonaparchment-linedbakingsheet,aboutaninchapart.

Bakefor12-14minutes.Allowcookiestocoolonthepanbeforetransferringtoaracktocoolcompletely.

SmartFacts

Did you know that coconut oil is a heart healthy fat that stimulates themetabolismbystimulatingthethyroid?

Thecinnamoninthesecookiesisalsoverybeneficialinbalancingthebloodsugar after aworkout and the banana helps to replace lost potassium andelectrolyteslostduringintensephysicalactivity.

Enjoyjusttherightamountofchocolate.

RECIPEHIGHLIGHTSSimpleandQuickEggfreeHighinFibreNoAddedRefinedSugarsVegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 98.21

TotalFat 6.3g

SaturatedFat 2.44g

Cholesterol 0mg

Sodium 43.81mg

93.34mg

Potassium 93.34mg

TotalCarbohydrates

10.32g

Fibre 1.85g

Sugar 1.83g

Protein 1.72g

DecadentChocolatePudding

IoftendemothisrecipeatmycookingclassesandalwaysenjoytheenthusiasticresponsesIreceiveabouthowdeliciousandcreamythisis.Noonewilleverguessthatthereisavocadoinit!Serves8

Ingredients4ouncesofdark70%chocolate

3ripeavocados,diced

½cupofmaplesyrup

2teaspoonsofvanillaextract

2tablespoonsofalmond,hemporricemilk

½cupofsofteneddates

½ripebanana

Pinchofseasalt

Choppedtoastedalmondsforgarnish

DirectionsMeltthechocolategentlyonlowheatinasmallsaucepan.

Placeavocado,maplesyrup,dates,vanilla,bananaandseasaltintoafoodprocessorandpurée.Addthemeltedchocolateandpuréeuntilcompletelyincorporated.

Addthemilkonetablespoonatatimeandcontinuetopuréetoacreamyconsistency.

Serveinamartiniglassandgarnishwithchoppedalmondsorfreshcherries.

SmartFacts

Oftentimespeoplebuyavocadosthatarenotripeenough.Youcantellanavocadoisripewhenitisjustsofttothetouch.Iftheavocadosarestillhard,store your avocados beside your bananas. The gases released from thebananascanripenanavocadoalmostovernight.

RECIPEHIGHLIGHTSSimpleandQuickVegetarianandVeganEggFreeNoAddedRefinedSugars

NutritionalAnalysis

Amount PerServing

Calories 174.16

TotalFat 8.84g

SaturatedFat 2.17g

Cholesterol 0mg

Sodium 30.02mg

Potassium 320.69mg

TotalCarbohydrates

25.61g

Fibre 4.24g

Sugar 15.25g

Protein 1.41g

DecadentDarkChocolatePecanBark

Decadentistheonlywordtodescribethisone!IlovetoboxthischocolatedecadenceinfestivecontainersandgiveitasaChristmasgift.Serves12

Ingredients1teaspoonofbutter

1cupofpecanpieces

1tablespoonofmaplesyrup

1cupofdarkchocolate

1teaspoonofvanillaextract

Pinchofseasalt

DirectionsMeltbutterovermediumhighheatinafryingpan.Addpecansandmaplesyrupstirringconstantlyuntilsyrupstartstoboilandpecansbecomecoated.Removepanfromheatandsetaside.

Meltchocolateinadoubleboileroverlowheat.Addvanilla,seasaltandcandiedpecansandmixthoroughly.

Pourchocolatemixtureontoaparchment-linedbakingpanandspreadoutinathinlayerwithaspatula.

Transferpantofridgeandallowmixturetosetfor1hour.

Onceset,breakorcutintobitesizepieces.

SmartFacts

I often will melt 1 square of white chocolate and add to the top of dark

chocolatewhileitisstillwarmfortheadded“swirling”effect.

PecansareanativeNorthAmericanmemberofthehickoryfamily.Pecanscontainmorethan19vitaminsandminerals—includingvitaminA,vitaminE, potassium, folic acid, calcium, magnesium, phosphorus, several Bvitaminsandzinc.

RECIPEHIGHLIGHTS Simple and Quick Egg Free Vegetarian High in Antioxidants AbsolutelyDecadent

NutritionalAnalysis

Amount PerServing

Calories 138.01

TotalFat 11.06g

SaturatedFat 3.25g

Cholesterol 0.85mg

Sodium 3.99mg

Potassium 41.25mg

TotalCarbohydrates

11.3g

Fibre 1.7g

Sugar 1.4g

Protein 1.42g

DoubleFudgeBrownie

ThisrecipecomesoutofafunnystoryasIwastryingtoconvincemybestfriend,Annethatblackbeanscouldbeusedinachocolatemuffinorbakedgoodrecipe.Itmadesensetome…Iwasdeterminedtomakethishappen.Andwow!Hereitis;oneofmyfavourite,doublechocolaterecipesyet!Makes12brownies

Ingredients1(19-ounce/540-millilitre)canofblackbeans,rinsed

3eggs

½cupofunsweetenedcocoa

½cupofbutterorcoconutoil

¾cupofsucanat

½cupofdark70%chocolatechips

1tablespoonofvanillaextract

⅔cupofwalnuts.

DirectionsPreheatovento350°F.

Addallingredients,exceptwalnuts,toafoodprocessorandpurée.

Stirinwalnuts.

Addbrowniebattertoapre-greased8x8inchbakingpan.

Bakefor30minutesoruntiltoothpickcomesoutclean.

Servewithmelteddarkchocolate,freshmangoandcoconutmilkicecream.

SmartFacts

Blackbeansareanexcellentsourceoffibreandprotein.

Black Beans have more antioxidant activity, gram for gram, than otherbeans. In general, darker colored seed coats were associated with higherlevels of flavonoids, and therefore higher antioxidant activity, says leadinvestigator Clifford W. Beninger, Ph.D., a research associate at theUniversityofGuelphinOntario,Canada.

RECIPEHIGHLIGHTSSimpleandQuick LowGlycemic NoaddedRefinedSugars Vegetarian HighinFibre HighinProtein

NutritionalAnalysis

Amount PerServing

Calories 253.71

TotalFat 15.86g

SaturatedFat 7.21g

Cholesterol 73.21mg

Sodium 130.24mg

Potassium 198.53mg

TotalCarbohydrates

26.1g

Fibre 3.91g

Sugar 13.81g

Protein 5.56g

HighFibrePeanutButterDarkChocolate

ChipCookiesIfirstmadetheseformyteengirl’sfitnessclasswhentheyaskedmetofindahealthyrecipewithpeanutbutterandchocolate—thiswastheresultandtheyhavebeengobbledupbymany!Serves12-16

Ingredients1cupnaturalcrunchypeanutbutter

1cuphoneyorpuremaplesyrup

1egg

¾cupglutenfreeflourblend

1teaspoonvanillaextract

½teaspoonofbakingpowder

½teaspoonofglutenfreebakingsoda

½teaspoonofseasalt

1½cupsquickcookingglutenfreeoats

½cupdark70%cocoachocolatechips(heaping)

DirectionsPreheatovento375°F.

Inalargebowl,creamtogetherpeanutbutter,egg,vanillaextract,andhoneyuntilsmooth.

Combinetheglutenfreeflour,bakingsoda,bakingpowder,oats,chocolatechips,andseasaltandstirintothecreamedmixture.

Dropbytablespoonfulsontoacookiesheet.Bakefor8-10minutes.Allowcookiestocoolfor5minutesonbakingsheetbeforeremovingtocoolcompletely.

tocoolcompletely.

SmartFacts

Theunsaturated fat content in peanut butter helps reduce the risk of heartdisease by 25% (if you eat 1 ounce per day), its rich folate and niacin(vitaminB3)contenthelpsincreasetheHDL(goodcholesterol)levelbyasmuchas30%,allthewhilebeingaverygoodsourceofprotein!

RECIPEHIGHLIGHTSSimpleandQuick NoAddedRefinedSugars HighinFibre HighinProtein

NutritionalAnalysis

Amount PerServing

Calories 237.81

TotalFat 10.54g

SaturatedFat 2.43g

Cholesterol 13.22mg

Sodium 106.59mg

Potassium 186.02mg

TotalCarbohydrates

33.6g

Fibre 3.1g

Sugar 18.91g

Protein 6.33g

Paula’sPowerfulDateSquareCookies

MyfriendPaulaisoneofthemostfitinstructorsIknowintheCityofOttawa!Wegotofitnessconferencestogetherandlearnallkindsofnewfitnessmovestoteachtoourclients.Paulamadethesecookiesforusasweneededaglutenfreepreandpostworkoutsnackthatwasyummy,fullofproteinandcouldkeepusgoingalldayduringourfitnessconferences.Makes24cookies

Ingredients½cupofsoftenedbutterorcoconutoil

⅓cupofsucanat

1egg

⅓cupofgroundalmonds

⅓cupofgroundflaxseeds

1½cupsofglutenfreeoats

2cupsofpittedandchoppeddates

DirectionsPreheatovento350°F.

Creamtogetherbutter/coconutoil,sucanatandegg.Addgroundalmonds,flaxseeds,oatsanddatesandformintosmallballs.

Placeonparchment-linedcookiesheetsandbakeintheovenfor10minutes.Removefromoven,allowtocoolonbakingsheetsfor5minutes,andthentransfertoawireracktocoolcompletely.

SmartFacts

Dateshaveanaturalsweetnessthattasteslikemaplesyruporbrownsugar!

Datesarerich inminerals likecalcium,potassium,manganese,copperandhighinBvitaminsandvitaminK.

RECIPEHIGHLIGHTSSimpleandQuick DairyFree(ifusingcoconutoil) HighinFibre NoAddedRefinedSugars VegetarianandVegan(ifusingcoconutoil)

NutritionalAnalysis

Amount PerServing

Calories 120.93

TotalFat 5.44g

SaturatedFat 2.63g

Cholesterol 18.98mg

Sodium 31.63mg

Potassium 137.9mg

TotalCarbohydrates

17.94g

Fibre 1.92g

Sugar 12.52g

Protein 1.76g

DarkChocolateCoveredBananaswithRoastedAlmondsIhavebeendairyintolerantsinceIwas4yearsold.MymotherwouldmakethisdairyfreedessertformewhenmybestfriendKellywouldcomeovertoplay.ThesesoonbecameaneighbourhoodhitandmygirlfriendsandIwouldgodigginginthefreezerfortheseeveryplaydatealongwithfrozenstrawberries.Serves2

Ingredients2woodenpopsiclesticks

1largeripebanana,halved

½cupofdarkchocolatechipsorchocolatebar(atleast70%cocoa),melted

2tablespoonsofcrushed,roastedalmondsoralmondslivers

DirectionsInsertpopsiclesticksintothebottomsofthe2bananahalves.

Meltthechocolateoverlowheat.Spreadcrushedalmondsonaplate.

Dipthebananasintothemeltedchocolate,coveringtheentiresurfaceareaofthebananahalves.

Rollthechocolate-coatedbananainthealmondsuntillightlycoated.

Liechocolatecoveredbananasonaplateandfreezefor3-4hours.

SmartFacts

Chocolate is derived from plants, which means it contains many of thehealth benefits from antioxidants like dark, green vegetables. Theseantioxidants protect the body from damaging free radicals that can causevarioushealthproblems.Darkchocolatecontains8timesmoreantioxidantsthanstrawberries!

RECIPEHIGHLIGHTSSimpleandQuick EggFree NoAddedRefinedSugars VegetarianandVegan

NutritionalAnalysis

Amount PerServing

Calories 148.84

Calories FromFat

65.94

TotalFat 7.76g

SaturatedFat 3.35g

Cholesterol 0mg

Sodium 5.36mg

Potassium 160.3mg

TotalCarbohydrates

21.45g

Fibre 2.57g

Sugar 4.55g

Protein 1.476g

RecipeHighlightTermsFoodallergiesandintolerancesarebecomingmorewidespreadthaneverbefore.WithallofmyrecipesIhaveincludedahandy“RecipeHighlights”chartwhichindicatestheparticularcharacteristicsofeachrecipeasitrelatestodiet.Thisincludesindicatingifarecipeisvoidofcertainallergensorifitisappropriateforparticulardietsetc.

Thefollowinglistprovidesadefinitionofwhateachrecipehighlightmeans.

DairyFreeThis recipe is void of dairy products including the enzyme “lactose” and themilkprotein“casein”.

DiabeticFriendlyThisrecipeishigherinproteinandlowerincomplexcarbohydratesmakingitasafechoicefortheinsulinresistant,hypoglycemicordiabetic.

SimpleandQuickThisrecipeisespeciallyeasyandquicktomake.

EggFreeThisrecipeisvoidofanyeggproducts.

Highin…Thisindicatesthataspecificrecipeisparticularlyhighinaparticularnutrient.

LowGlycemicTheglycemicindex(GI)isaratingofacarbohydrateaccordingtohowquicklyitraisesyourbloodsugarlevelastheyarebrokendownanddigested.Themorerefinedacarbohydrate,thehigheritratesontheglycemicindex.Highglycemic

foodstriggeraspikeandthenadropinbloodsugar.Thisquickburstofenergyisthenfollowedbyasuddencrashofenergyleavingtheindividualcravingtheirnextshotofsugarorcaffeine.Lowglycemicfoodsarehigherinfibreandbreakdown slower in your blood stream, thus giving your body a constant, steadysupplyofsustainedenergy.

NOAddedRefinedSugarsThisrecipeisfreefromanyaddedrefinedsugarintheformofglucose,sucrose,dextrose, corn syrup, invert sugar, turbinado, caramel and brown sugar.Whensweetenersarecalledforinarecipe,natural,unrefinedsweetenerssuchaspuremaplesyrup,sucanat,agavenectar,brownricesyrupandhoneyareusedinstead.

VeganThisrecipedoesnotuseanyanimalproteinorproductsderivedfromananimalincludingeggs,honey,dairyorgelatin.

VegetarianThisrecipeisfreeofanyanimalprotein.

CommonlyUsedIngredientsCoconutOilForyearsmanybelievedthatcoconutoilwasverydangerousandunhealthyforyou.Thenegativeresearchdoneoncoconutoilinthepastwastheresultofonestudy conducted four decades ago, using hydrogenated oil (which has beenprocessedandalteredfromitsoriginalform),notonvirgincoconutoil.Researchshowsthatsomesaturatedfatisinfactnecessaryforhumanhealthandmodernresearch shows that the medium chain fatty acids (MCFA) help to increasemetabolismandaremoreeasilydigestedthanfatsfoundinotheroils.MediumChain Triglyceride Fats are processed directly in the liver and immediatelyconvertedintoenergy.Asaresult,thereislessstrainontheliver,pancreasanddigestive system and theseMCFA provide the body with a wonderful, quicksourceof energy.Coconutoil alsohas ahigher smokingpoint than canolaoilmakingitamuchhealthieralternative.

MapleSyrupOneounceofmaplesyrupcontains46percentofthedailyvalueofmanganese.Manganeseisneededforhealthynerves,ahealthymetabolismandbloodsugarregulation. In my recipes, I use whole sweeteners full of nutrients instead ofwhitesugarwhichisdevoidofallnutrients.BesuretopurchaseGradeBMapleas itcontainsahighernutrientprofile thanGradeA,which ismoreprocessed,buthasalightertaste.Maplesyrupisalsohighinpotassiumandcalcium.Useincoffee, baked goods, as a glaze formeat or tofu and in teriyaki sauce.Whensubstitutingmaplesyrupinrecipes, reduceyour liquidslightly.Maplesyrupisalsoavailableincrystals.

WholeEggsThecholesterolineggshasverylittleeffectonbloodcholesterollevelsinadults.Major clinical studies have shown that there is no relationship between eggconsumptionandanincreasedriskofheartattackorstroke.Stopthrowingawayyouryolks.Theyolkoftheeggiswhere90%ofthenutritioncomesfrom.Youareshort-changingyourselfbythrowingoutthegoodstuff!Theyolkcontains½oftheproteinandaminoacidprofile.

ButterFor years butter had been falsely maligned and is now beginning to make acomebackasthehealthyfatthatitis.Buttercontainsmanynutrientsthatprotectagainst heart disease, including natural vitamins A, D and E, and lecithin,seleniumandpossiblyiodinewhensoilsareneartheocean.AMedicalResearchCouncil survey showed thatmen eating butter ran half the risk of developingheart disease as those using margarine. The short and medium chained fattyacidsinbutterhavestronganti-tumoreffects.Conjugatedlinoelicacid(CLA)inorangebutterfromgrass-fedcowsalsogivesexcellentprotectionagainstcancer.ButterisarichsourceofeasilyabsorbedvitaminAneededforawiderangeoffunctionsfrommaintaininggoodvisiontokeepingtheendocrinesystemintopshape. Butter also contains all the other fat-soluble vitamins D3, E and K2,whichareoftenlackinginthemodernindustrialdiet.

HoneyHoney is composed of sugars like glucose and fructose and minerals likemagnesium,potassium,calcium,sodiumchlorine, sulphur, ironandphosphate.HoneyalsocontainsvitaminsB1,B2,C,B6,B5andB3.Iprefertousehoneyoverwhitesugarinmyrecipes.Tosubstituesugare,replace1cupofsugarwithagenerous3/4cupofhoneyanduse2-4tablespoonslessofotherliquidintherecipe.Becausehoneyismoreacidicthansugar,addapinchofbakingsodatoneutralize the added acid. Honey will make the baked good brown faster, soreducethecookingtemperatureby25degrees.Honeywillmakethebakedgooddarker and denser than sugarwhile giving it amoister texture. Purchase raw,localhoney to aide in adapting topollenandpreventinghay fever and for thebeneficialenzymesusuallydestroyedduringpasteurization.

BrownRiceSyrupBrownRiceSyrupisasweetenermadebyfermentingbrownriceandboilingtheresultingmixtureuntil itbecomesasweet richsyrup. It issimilar in texture tohoney.Brownricesyrup isonly20%assweetas sugarmaking ita sweetenerthatsomediabeticscantolerateifeatenwithprotein.Tosubstitute,use1¼cupricesyrupforonecupofsugar,using¼cuplessofanotherliquidneededintherecipe.Brownricesyrupaddsacaramelnotetoanyrecipe.

AgaveNectarOrganic Agave Nectar is a natural sweetener that is similar to honey. It isharvested from live cactii by the indigenous peoples ofMexico. Agave has arelativelylowglycemicindexduetoitshigherproportionoffructoseandlowerlevels of glucose. To substitute use ¾ cup agave nectar per 1 cup of othersweetener. When substituting agave in recipes, reduce your liquid slightly,sometimes as much as⅓ less. In comparison to some of the other naturalsweeteners, agave nectar holds upwell to heat and does not add a distinctivetastelikeothersweeteners—onlyasweetness.

CoconutFlourCoconut flour ismadebydryingpiecesofcoconutmeatandgrinding it intoafinepowder.Itisabsolutelyfreeofgluten.Interestinglyitconsistsof58%fibre,givingitthehighestleveloffibreontheflourmarket.Studieshavefoundfibreto be beneficial in protecting against cardiovascular diseases, helping lowercholesterol, promoting good intestinal health andmoderating blood sugar andinsulinlevels.

GroundAlmondsAlmonds are a nutritional powerhouse that contain significant amounts ofprotein, calcium, fibre, magnesium, folic acid, potassium, and vitamin E.Research suggests that eating one ounce of almonds per daymay lower LDL(bad cholesterol) because of their healthful monounsaturated fats. Their highlevels of arginine have also been shown to help reduce the risk of coronarydisease.

BrownRiceFlourBrownriceflouristhemostcommonoftheglutenfreegrains.Itisanexcellentsourceofprotein,vitaminBandmineralssuchasmagnesiumandselenium.Itisalso very rich in fibre, about 26%,which has been shown to be beneficial inhelpingcontrolbloodsugarlevels.

SucanatSucanatistheshortnameforsugarcanenatural.Thegranularformretainsmore

minerals during processing than organic raw sugar. Sucanat is great in coffeeand best in baked goods that produce a darker, richer color such as chocolatechip,oatmealandgingerbreadcookies.Sucanathasanalmostmolassesliketasteaddingarichcaramelundertonetoanybakedgood.

Inallrecipes,local,organicingredientsarealwayspreferredasnotonlydotheytastebetter—theyarebetterfortheearthandforusall.

BibliographyGlutenFreeDiet,ShelleyCase,BSc,RD

Women’sBodies,Women’sWisdom,Dr.ChristineNorthrupEatFat,LoseFat,Dr.MaryEnigandSallyFallonNourishingTraditions,SallyFallonandMaryG.Enig,Ph.D.

NutritionAlmanac,SixthEdition,JohnD.KirschmannandNutritionSearchInc.

PrescriptionforDietaryWellness,PhyllissA.Balch,CNC

TheHormoneDiet,Dr.NatashaTurner

Ecoholic,AdriaVasil

CanadianCeliacAssociationwww.celiac.ca

FoundationQuebecoisedelaMaladiewww.fqmc.org

WestonA.PriceFoundationwww.westonaprice.org

ResourcesCanadianCeliacAssociationwww.celiac.ca

GlutenFreeCertificationOrganizationwww.gfco.org

CanadianCeliacAssociationWebsite forHealth Professionals andConsumerswww.celiacguide.org

Bob’sRedmillNaturalFoodInc.,www.bobsredmill.com

ElPetoProductswww.elpeto.com

Avenawww.onlyoats.ca

FoodForLifewww.foodforlife.com

GoGoQuinoawww.gogoquinoa.com

OntarioNaturalFoodCoOpwww.ofc.ca

CommunitySupportedAgrculturewww.csafarms.ca