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The Proactive Healthcare Blog

HEALTH TIPS

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I love greens and consider them the healthiest source of nutrients. The problem is a beautiful salad does not keep well overnight and can rarely be used as leftovers. Given our busy schedules, recipes that make good leftovers and can be used a few different ways are what I strive to achieve. Here is one of my favourites. It is easily modified, can be eaten warm or cold and can last in the fridge all week.

2 cups of quinoa, dry
1 19oz can organic chickpeas, drained
1 cup grape tomatoes, sliced
1/4 cup black olives, sliced
1/4 cup green onions, chopped
Dressing
1 cup baby organic spinach
1 cup Italian parsley
1 cup fresh basil
1/2 cup extra virgin olive oil
1/4 cup lemon juice
2 tbsp pure maple syrup
2 garlic cloves, crushed
1 tsp onion powder
salt and pepper to taste
Instructions: Boil 2 cups quinoa in 4 cups water, reduce to medium heat until water evaporates and quinoa is cooked. Place in bowl with chickpeas, grape tomatoes, green onions and olives. Blend spinach, parsley, basil, olive oil, lemon juice, maple syrup, garlic, onion powder, salt and pepper in a high speed blender. Add extra water if it needs a bit of thinning. Mix dressing with quinoa mixture. This can be served warm or cold.

 



Here is another way to enjoy the amazing properties of cabbage.

1 head of cabbage

3 tablespoons coconut oil

Salt and Pepper to taste

1 teaspoon of dried rosemary and dill

Sprinkle with turmeric

Preheat the oven to 400 degrees.  Slice the cabbage aiming for ¼-1/2 inch slices. Oil a baking sheet with 1 tablespoon of the oil. Place the cabbage on the baking sheet and drizzle with the remaining oil. You may need to melt it if using a solid oil like coconut oil.  Sprinkle with herbs, salt and pepper.Roast for 35-40 minutes or until tender in the middle and sides are just starting to turn golden brown. Modified from a recipe by wellnessmamas.com


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Glorious Green Dressing

2 cloves garlic

2 Tbsp maple syrup

2 Tbsp apple cider vinegar

2 Tbsp organic lemon juice

1 cup baby spinach

1 tsp onion powder

¼ cup fresh dill

¼ cup fresh Italian parsley

½ cup olive oil

½ tsp sea salt

In a blender, blend all ingredients until smooth. Add a bit of water to thin, if needed. Pour over the salad.

Super Fast Super Salad

1 package (340 g or 6 cups approx.) cabbage or broccoli slaw

4 sprigs green onions, chopped

1 cup cherry tomatoes

Optional: 1 can cannellini beans, well drained

Place in bowl and prep Glorious Green Dressing.

Salad Topper Ideas:

Equal mix of ground flax seeds, sesame seeds, sunflower seeds, hemp seeds

This salad keeps well overnight and serves as great leftovers.


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Vegelicious Chili

2  Tbsp  coconut  or grape seed oil

1  1/2  cups  chopped  yellow  onions

2  celery  stalks,  chopped

1 cup crimini mushrooms, sliced

1  cup  red  bell  pepper, chopped (try to use organic)

1  cup  of  carrots,  chopped

2  Tbsp  minced  garlic

2 medium  zucchini,  diced

2  Tbsp  chili  powder

1  Tbsp  ground  cumin

1  ¼  tsp  salt

¼  tsp  cayenne

4  large  tomatoes,  peeled,  seeded  and chopped

3  cups  cooked  black  beans,  or  canned  beans,  rinsed  and  drained

1  (15‐ounce)  can  crushed organic tomatoes

1  cup  water

1/4  cup  chopped  fresh  cilantro  leaves

In  a  large,  heavy  pot,  heat  the  oil  over  medium‐high  heat.  Add  the  onions,  celery,  bell  peppers,  carrots,  garlic,  and  cook,  stirring,  until  soft  for  about  3  minutes.  Add  the  zucchini,  and  mushrooms,  and  cook,  stirring,  until  soft  and  the  vegetables  give  off  their  liquid  and  start  to  brown  around  the  edges  (about  6  minutes).  Add  the  chili  powder,  cumin,  salt  and  cayenne,  and  cook,  stirring,  until  fragrant  (about  30  seconds).  Add  the  tomatoes  and  stir  well.  Add  the  beans,  crushed tomatoes,  and  water,  stir  well,  and  bring  to  a  boil.  Reduce  the  heat  to  medium‐low  and  simmer,  stirring  occasionally,  for  about  20  minutes.  Remove from  the  heat  and  stir  in  the  cilantro.  Adjust the  seasoning,  to  taste.  Enjoy!

 




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