Guided Holistics

1/2 head cauliflower cut into flowerettes
2 to 3 very large potatoes cubed
2 leeks or 1 medium sized onion
2 cloves garlic smashed
1 cup cooked chick peas or shelled frozen edamame or green peas
2 teaspoon black mustard seeds
1 teaspoon turmeric
1 teaspoon garam masala
2 teaspoon ground coriander
1/2 to 1 teaspoon Sambu Olek (chili garlic sauce – Spicy!) Optional
2 teaspoon coconut, olive oil or ghee
1 14 oz tin of coconut milk
1/2 to 1 cup organic raisins (soaked for 1 hour before) add soaking water
1/4 to 1/2 cup chopped cilantro (optional)
Lots of love!

Heat oil in a large skillet or heavy bottomed pan. Add mustard seed and heat just until it pops. Add rest of spices. Stir in onions and garlic. Stir until brownish add coconut milk, potatoes and cauliflower. Add chick peas, frozen peas or edamame 3 minutes before serving.

Adjust seasoning depending on how spicy you like it. I like to serve over brown rice and garnish with cilantro.

Gluten Free Quinoa Tabbouleh

1 cup quinoa
2 cups water (if cooking quinoa)
1 bunch green onions chopped
1 cup finely chopped fresh parsley (flat leaf aka Italian is nicest)
3 tablespoons chopped fresh mint or 2 teaspoons dried mint
1 English cucumber peeled if not organic and chopped

1/2 cup lemon juice (fresh is best but not absolutely necessary)
1/4 to 1/3 cup olive oil
1/4 to 1/2 teaspoon freshly ground black pepper
1/2 teaspoon oregano (dried crumbled)
1 tablespoon dried mint or 3 fresh chopped
1/2 teaspoon ground cumin
1/2 teaspoon salt or to taste
Dash allspice
Dash coriander

Rinse quinoa well before cooking. Cook quinoa or sprout (a couple days before) (1 cup quinoa in 2 cup water cook on low for about 20 minutes). Mix salad ingredients. Mix all dressing ingredients in a bowl or small mason jar. If you can let it sit in the bowl and add to the salad about 1 hour or less before serving. Toss to mix thoroughly. Adjust seasonings to taste. If quinoa is cooked this salad is lovely with the grain still warm (can be raw use sprouted quinoa).

Healthy Shrek Green Smoothie

Green smoothie serves 1

8 to 12 oz liquid can be almond, rice or hemp milk mixed with a bit of water
1 ripe pear or apple (seasonal fruit is good and these keep it low glucose load) or/and
1 to 2 ripe peaches, apricots or nectarines (seasonal summer)
1/2 cup blueberries, raspberries or strawberries frozen ok (optional)
1 banana (can use frozen) ** don’t use if on low glucose or candida protocol
1 tablespoon ground flax or chia seed (start with 1/2 tablespoon but you can go up to 3 tablespoon very good for you)
1 to 2 tablespoons organic hemp, rice protein or a protein powder such as scoop Vega chocolate  (available in health food stores)
1 to 2 teaspoons spirulina or chlorella powder
1 tablespoon flax or hemp oil
1 to 2 cups greens – kale, spinach, arugula
Lots of LOVE!

Mix in blender and serve.

Optional additions
Dried banana flakes (organic)*
1 teaspoon glutamine powder (to heal the gut)
1 teaspoon maca powder (cold processed gelatinized is best)
Pineapple and mango* is nice too! I use almost any fruit. I recommend to use what is in season.

*do not add these if you are on a Candida protocol

Tahini Garlic Dressing

Use this to top your Veggie Love in a Bowl, rice and beans, green salad, Crispy Fried Tofu, or add to your veggie wrap or whatever you like. It is delicious but VERY GARLICKY! Best if stirred with LOVE.

6 cloves garlic chopped fine (or more) or put whole cloves in blender and let blender do the chopping (add less garlic if you are not a fan or use onion)
6 to 10 tablespoons lemon juice (or more to taste)
1 to 1 1/2 cups purified or RO water
1/2 teaspoon Herbamare or Spike or sea salt (use less if using tamari see below)
1/4 teaspoon cayenne
1 1/2 cups tahini
1/2 to 2/3 cup oil  **mix cold pressed olive, flax, hemp and/or walnut oils

Blend all ingredients in blender until smooth and flavour to taste. I put it all in my Vitamix and I include the garlic whole; it looks after everything! This can be thick make it to your preference should be like a medium thick sauce. Use garlic scapes when in season for a great local dressing. Don’t forget to mix in some LOVE!

If you can have soy add 1 teaspoon of Wheat Free Tamari* (SanJ makes a good one)
Nutritional yeast* about 1/4 cup

*do not add if on anti Candida protocol

NOTE:  Makes a lot so you may want to do 1/2 recipe.

Veggie Love in a Bowl

Enjoy this quick and easy recipe for lunch or dinner packs well for lunches. Use organic ingredients if possible. Add lots of love because it’s “love in a bowl” Makes 1 serving.

Start with a Layer of a cooked whole grain such as whole grain brown rice (nice if mixed with a bit of wild rice cook together) Rice, kamut or soba noodles tri colour, red, gold or black quinoa

Then a layer of: a “veggie or six”
Lightly steamed kale, spinach, collard greens, swiss chard, beet greens, grated carrots, beets or daikon radish

Then a layer of: a fun topping choose from the following or create your own
Thinly sliced young leeks or green onions
Chopped avocado
Cooked lentils or beans
A spoon or two of veg chili
Shredded raw carrot or beets
A spoon or two of hummus or tahini
Sprouts (sunflower, pea, etc)
Seeds (pumpkin, sunflower, hemp)

Top off with 1 of these or a combo of: the grand veggie finale
Kelp/nori or dulse flakes
Daiya vegan shredded cheese
Nutritional yeast
Tahini Garlic Dressing
A bit of olive or toasted sesame oil

Have fun, be creative. Kids love to help make this simple meal. Rice and beans form a complete protein and quinoa is a complete protein on its own.