Heathy and tasty food choices

Soy: Tofu, Tempeh & Miso



  • 1 lb extra firm organic tofu
  • 1 tbsp soy/tamari/Bragg’s sauce

Cut the tofu up into 1/2 cm thick slices. Spray Bragg’s sauce lightly on both sides (it comes in a convenient spray bottle at most health food stores). Bake at 350oF until desired consistency. They are nice a little hard and dry like fries.



  • 1 Medium Green pepper
  • 1 Large Yellow onion
  • 4 stalks celery
  • 1 Clove garlic, chopped
  • 1 (14oz) can Stewed Tomatoes
  • 1 (14oz) can Tomato Sauce
  • 1 (14oz) can Red Kidney Beans
  • 1 (14oz) can Chili Beans
  • 1 To 3 Tbsp Chili Powder (to taste)
  • 1 Cake LowFat Extra Firm Tofu (cut into 1/2-3/4 “cubes)

Saute pepper, onion, celery and garlic with a little vegetable stock (or water) in a large pan (I use my Dutch oven). Then just add all the canned item juice and all to the pot along with the tofu. Bring to a slow boil and simmer covered for at least 45 minutes.

Source: Elizabeth & Keith Falkner



  • 100 grams hard tofu (1/4 package) and/or tempeh
  • 1 tbsp olive oil or 1 tsp coconut oil
  • 2 tbsp thinly sliced onion
  • 2 large cloves grated garlic
  • 2 tsp parsley
  • 1/4 tsp ground cumin
  • 1/2 tsp salt & black pepper to taste
  • 1/8 tsp turmeric
  • salsa to taste

Saute the onions and garlic for one minute over medium heat using coconut or olive oil. Grate in tofu and then add all the spices. If you wish to use tempeh chop very finely and give extra time for cooking. Add in salsa to moisten and for extra flavour. I like to add small slices of soy based sausages for flavouring.

By Dr. Thalia Charney, ND



  • 8 oz. tempeh
  • 1 stalk of celery or 1 tsp celery seeds
  • 1/4 cup grain (millet, quinoa or rice)
  • 1 tsp mustard
  • 2 tbsp Mayonnaise or Veganaise
  • 2 tbsp flax or hemp seed oil (optional)
  • 1/4 cup cilantro
  • 1/2 tsp hot pepper sauce (optional)

Directions Thaw block of tempeh and steam until tender. Mash with a fork. Add all other ingredients and mix until it looks like a tuna fish consistency. Spread on bread and enjoy with any of your favorite condiments. I like to add a grilled portabella mushroom.

By Dr. Thalia Charney, ND



  • 2 tbsp oil
  • 8 ounces tempeh
  • 1 large onion, diced
  • 2 1/2 cups tomato sauce
  • 3 tbsp chili powder (or to taste)
  • 1 tbsp tamari
  • 1 tbsp dry mustard
  • 2 tsp garlic powder
  • 1 tsp cumin

Cut the tempeh into small cubes. Saute the tempeh in oil for about 10 minutes, until lightly browned. Add remainder of ingredients and simmer for 20 minutes. Serve over rice. Makes 4 servings.

Source: The Simple Soybean and Your Health, Mark & Virginia Messina with Kenneth



  • 2 tbsp toasted sesame oil
  • 5 cloves garlic, minced
  • 1 tbsp minced fresh gingerroot
  • 1 tsp barley miso
  • 1 cup fresh orange juice
  • 2 tbsp mirin
  • 1 tbsp rice vinegar
  • 1 package tempeh (8 oz/250 g) quartered

In a skillet, heat oil over medium heat. Cook garlic and ginger for 2 minutes, stirring. Whisk miso into orange juice; pour into skillet along with mirin and rice vinegar. Simmer for 3 minutes, stirring. Add tempeh; cover and simmer over low heat for 16 minutes, turning once. Cut into cubes to serve. Preparation time: 25 minutes. Makes two servings.
Source: New Vegetarian Basics” by Nettie Cronish


Miso is a delicious substitute for broth. If you buy the unpasteurized and aged variety it provides many trace minerals and healthy gastrointestinal friendly bacteria.


  • 2/3 cup red, brown-rice, or barley miso
  • 2 quarts water
  • 1 1/2 inches fresh ginger, sliced thin
  • 8 oz. silken tofu, cut into 1/2 –inch cubes
  • 4 scallions, finely chopped
  • 2 grated carrots
  • 3 cloves of garlic

Simmer slightly crushed garlic and ginger in water for 10 minutes. Remove garlic and ginger from the water. Add miso, and stir until it breaks down. Add tofu, scallions and carrots. Simmer for another 2 minutes. Makes four servings. For fast miso for 1 person simply add 1 tsp miso into a mug of hot water and enjoy!
Source: Vegetarian Planet, by Didi Emmons

Legumes: Beans & Lentils


kitchori means a mixture of two grains. It is often made with rice and one type of lentil.


  • 1 cup brown basmati rice
  • 2 cups lentil of your choice
  • 7 cups of water
  • pinch of salt
  • 2 tbsp heat resistant oil (canola, avocado, coconut)
  • 3 tsp mustard seeds
  • 2 tsp cumin seeds
  • 2 tsp turmeric power
  • 2 tsp coriander powder
  • 2 tsp fennel seeds
  • 5 whole pieces black pepper
  • 5 whole cloves
  • 1 stick of cinnamon
  • vegetables of your choice
  • 1 tbsp fresh grated ginger

Carefully pick over rice and dal to remove any stones. Wash each separately in at least 2 changes of water. Saute the seeds in the oil until they start to pop. Then add the other spices. Add the mung dal and salt. Saute for 1-2 minutes. Add boiling water, bring to boil, and then simmer for 30 minutes or until the dal is about 2/3 cooked. Now prepare any vegetables that suit your fancy. Cut them into smallish pieces. Add rice and these vegetables. Stir to mix, adding extra water if required. Bring back to the boil, then simmer for 20 minutes or until rice is fully cooked. Aim to have minimal water remaining, leaving the lid on the pot to allow any excess to slowly be absorbed. Lastly, stir fresh ginger into dish and serve.



  • 2-1/4 cups assorted dried beans
  • 2 medium sliced onions
  • 2 minced garlic cloves
  • 1/2 cup sliced fresh mushrooms
  • 1 tbsp cold pressed vegetable oil
  • 1 cup whole barley
  • 1 tsp finely chopped basil
  • 1/2 tsp chopped dill weed
  • salt to taste
  • pepper & cayenne to taste
  • 1/2-1 tsp paprika
  • 2 large sliced carrots
  • 4 large potatoes, scrubbed and quartered
  • 1 cup dry red wine
  • 2 tsp tamari
  • 1 bay leaf
  • 8 cups boiling vegetable stock

Pre-soak the beans overnight or at least for 8 hours. In large ovenproof pot, saute onions, garlic and mushrooms in olive oil. Add all ingredients. Cover with boiling stock to at least 1-1/2” to 2” over contents. Place in 225°F degree oven overnight (at least 10 hours). Alternatively cook in a crock pot (slow cooker) overnight.



  • 2 15 oz. cans of beans of choice
  • 1/2 cup nutritional yeast
  • 2 Tbsp lemon juice
  • 2 tbsp tahini
  • 4 cloves garlic
  • 4 green onions
  • 1 tbsp olive oil
  • 4 green onions
  • salt and pepper to taste

Combine all ingredients in a food processor until smooth. Enjoy with nacho chips

** The Company TASTE ADVENTURE makes ‘Black Bean Soup’ and Instant Refried Beans both of which you can simply add hot water to make a bean paste. This is very tasty and convenient!



  • 2 tbsp avocado
  • 1 tbsp fresh or cooked diced onions
  • 1 tbsp red pepper
  • 1 tbsp sour cream or mayonnaise*
  • 2 tbsp black bean dip or mashed beans**
  • 2 tbsp salsa (spicy to taste)
  • 4 tbsp cooked brown rice
  • Dempster’s Whole Grains Tortillas (or alternative)
  • 1 dash hot chili pepper sauce (optional)

* Earth Island Veganaise is delicious and dairy free
** The Company TASTE ADVENTURE makes ‘Black Bean Soup’ and Instant Refried Beans both of which you can simply add hot water to make a bean paste. This is very tasty and convenient!

If you purchase bean paste and salsa this should take no more than 5 minutes to prepare. Simply place your flatbread on a hard surface. You may wish to warm it up first. Then just spoon in the suggested amounts of all ingredients listed or adjust quantities to taste. Simply role up the burrito and enjoy!

These are two simple and delicious recipes for adzuki beans that are easily adapted; for example kale or collards can be added to either recipe; carrots, squash or yams can be used interchangeably. Cilantro, parsley and cumin as well as ginger are all excellent herbs to use with adzuki. The cooking times may be variable because of soaking time and the temperature at which they soak and cook. So watch them closely the first time that you make them and then you will have a good idea of how to proceed from then on.



  • 1 strip kombu, 6 to 8 inches long, soaked in water to rehydrate
  • 1 c. buttercup squash
  • 1 c. adzuki beans, washed and soaked 6 to 8 hours
  • 1/4 tsp. sea salt
  • water

Place kombu in bottom of a pot. Place squash on top of kombu and adzuki beans on top of squash. Add just enough water to cover squash but not beans. Place on a low flame and slowly bring to a boil. Cook for about 2 hours. Add water occasionally as needed because the beans expand and the water evaporates. When beans have cooked for about 2 hours, add sea salt and continue cooking until most of the liquid is gone. Place in a serving bowl and serve.
Source: The Changing Seasons Macrobiotic Cookbook’ by Aveline Kushi and Wendy Esko


Solid Ingredients

  • 1 c. dried black turtle beans, soaked overnight
  • 4 c. water
  • 1 bay leaf
  • 1 clove garlic
  • 1/2 yellow pepper
  • 1/2 red pepper
  • 2 whole scallions
  • 1/4 c. finely chopped parsley
  • 1/4 c. coarsely chopped walnuts (optional)
  • 1 bunch watercress or lettuce leaves (optional)

Liquid Ingredients (Dressing)

  • 2 tbsp extra virgin olive
  • 2 tbsp tamari
  • 3 tbsp fresh lemon juice
  • 1 tbsp whole grain mustard

Drain the beans. Place them in a medium saucepan with the bay leaf and garlic. Bring to a boil, reduce heat, cover and cook for 1 hour, or until the beans are tender. Drain the beans, discarding the bay leaf and garlic.

Combine the dressing ingredients and mix with the warm beans.
Chop the peppers and mince the scallions. Add the peppers, scallions, parsley and walnuts to the beans and mix to distribute the dressing throughout. Allow to marinate in the refrigerator for at least one hour. Serve on watercress or lettuce or arrange watercress on the plate around the bean salad.

Source: adapted from The Natural Gourmet’ by Annemarie Colbin



  • 1 1/2 cups mung beans, soaked for 8 hours
  • 4 cups water
  • 2 dried chilies, whole
  • 1/4 tsp turmeric
  • 1/2 tsp sea salt
  • 2 tbsp ghee or olive oil
  • 1/2 tsp cumin seeds
  • 1 cup chopped onion
  • 1 tsp peeled and grated fresh ginger root
  • 1 tsp fresh lemon juice
  • 1/2 to 1 tsp garam masala (premixed Indian spice)
  • salt to taste

In a medium pot, cover the mung beans with the water and add the whole dried chilies, turmeric and sea salt. Bring to a boil; reduce the heat, and simmer, stirring often, until very tender. This will take about 45 minutes or more. It may be necessary to add more water to prevent sticking but only add 1/2 cup at a time because the final consistency should be quite thick.
When the beans are almost cooked, heat the ghee or oil in a small pan, add the cumin seeds, and cook for 10 or 15 seconds. Stir in the onions and ginger and cook until the onions begin to brown, about 5 to 10 minutes.

When the beans are tender, remove and discard the hot peppers. Stir in the onion mixture, lemon juice, garam masala and the sea salt to taste.

Source: ’Sundays at Moosewood Restaurant’ by the Moosewood Collective



  • 1 c. adzuki beans, soaked 6 to 8 hours
  • 4-6 inch kombu seaweed, soaked in water to rehydrate
  • 5 c. water or vegetable stock
  • 2 shallots
  • 1 small carrot
  • 1 small white turnip
  • 2 tsp unrefined sesame oil
  • 1/2 tsp. sea salt, or to taste
  • 1 tbsp. fresh grated ginger root
  • freshly ground black pepper to taste
  • 3 whole scallions

Combine the beans, kombu, and the water or stock in a 3 to 4 quart saucepan. Bring to a boil, cover and simmer for 30 minutes or until the beans are tender. Meanwhile, mince the shallots; dice the carrot and the turnip. In a large skillet, heat the oil and saute the vegetables, adding them to the skillet one by one in the order given. Cook each one for 2 to 3 minutes before adding the next. Scrape into the beans with a spatula. Deglaze the skillet by adding a ladleful of hot bean-cooking liquid, swirling around to pick up all the flavourings; return it to the soup pot. Cover the pot and continue simmering for another 20 minutes. When the beans are soft, add the salt and stir with a wooden spoon to blend well. If the kombu has softened, break it up and blend it in, too. Simmer for 15 minutes longer. Add the ginger during the last 2 minutes of cooking. Add freshly ground pepper to taste. Serve hot, garnished with scallions.

Source: The Natural Gourmet’ by Annemarie Colbin



  • 1 green pepper, chopped
  • 1 onion, chopped
  • 1-2 jalapenos, minced
  • 1-2 cloves of garlic, minced
  • 3 cans of black beans, leave starch in one can
  • 3 tomatoes or 2 cans of tomatoes, chopped
  • 1/2 1 can of corn drained
  • mild chili powder to taste
  • sea salt
  • Basmati rice

Saute the green pepper, onion, and jalapeno in a big pot over medium heat until the onion is soft, but not browned (no oil). Add the garlic and saute for about a minute or less.
Add the black beans, corn, and tomatoes. Add chili powder to taste. Bring to a boil and reduce heat to low. At this time, start to boil the water for the rice (Basmati is the best for this dish). It takes 35 minutes for the rice to simmer. When the rice is done, the chili is done (about 45-50 minutes for the chili). You can cook the chili longer if you prefer.

If you’ve added too much salt to the chili, just throw in a quartered potato until the saltiness subsides, then remove the potato.

Source: 40 chili recipes



  • 4 cups black beans
  • 2 Tbsp cumin
  • 2-3 Tbsp basil, oregano, thyme
  • 2 large chopped onions
  • 1.5 cups peppers
  • 2 cloves garlic, minced
  • 1 Tbsp olive oil
  • 1 tsp cayenne
  • 1.5 Tbsp paprika
  • 1 tsp salt
  • 3 cups crushed whole tomatoes
  • 1/3 c. finely chopped chili peppers

Garnishes: chopped green onions, chopped cilantro. Saute the onions, peppers, garlic in the oil along with the spices. Add the tomatoes and chilies. Add the beans. Heat until the spices have unleashed their flavor. Serve and garnish.


Grain Dishes



  • 1/2 cup millet whole grains
  • 3/4 cup water
  • pinch sea salt
  • 1 small onion
  • 1/2-1 tbsp vegetable oil
  • 1 t ground cumin
  • 1 t oregano
  • 1/2 t garlic salt or garlic powder
  • 1/8- 1/4 t. chili powder
  • 1/2 can pinto beans
  • 1/3 cup water
  • 1 tbsp tomato paste

Cover the millet with the water and a pinch of sea salt. Bring to a boil, then lower heat, cover and simmer for about 20 minutes. By this time the water should be absorbed and the millet tender.
Meanwhile, chop the onion and saute it in the oil for about 3 minutes. Lower the heat and add the cumin, oregano, garlic salt, and chili powder. Stir well for a minute or so.
Drain and rinse the beans (do this before you cook the onions). Add them to the sauce pan and stir for another minute. Add the water and tomato paste.

Raise the heat, bring to a boil, then lower the heat and simmer uncovered for about 5 minutes. Add the cooked millet to the beans, stir well, and cook for a minute or two longer.
Source: The Single Vegan



  • 1 cup wild rice
  • 3/4 cup organic frozen blueberries
  • 1 tbsp organic maple syrup

Cook wild rice according to directions on the package. When complete remove the water, add blueberries and maple syrup. Stir over light heat for 3 minutes. Enjoy!
This recipe I believe is of Native American origins. It is very simple yet incredibly delicious and definitely nutritious.



  • 1 1/4 Tbsp olive oil
  • 6 mushrooms, minced
  • 3 minced scallions
  • 1/2 large red bell pepper, minced
  • 1 minced clove garlic
  • 2 1/2 cups cooked quinoa
  • 1/4 tsp sea salt
  • romaine lettuce leaves

Heat 2 tbsp of the olive oil in a medium skillet over moderate heat. Add the mushrooms, scallion, red pepper and garlic. Cook, stirring occasionally until softened, about 2 to 3 minutes. Transfer to a serving bowl and add the cooked quinoa and toss with the remaining olive oil. Season everything with sea salt and then place into the refrigerator until chilled. To serve, line a plate with the romaine and mound the quinoa on top.

Source: “Coping With Food Intolerances: Surviving the Nineties” by Dickson Thom DDS, ND

Burgers, Vegetarian



  • 2 tbsp olive oil
  • 2 cups chopped onions
  • 1.5 tbsp minced fresh ginger
  • 2 large minced garlic cloves
  • 1.5 tsp ground cumin seeds
  • 1 cup uncooked dried yellow split peas
  • 3.5 cups water
  • 2/3 cups uncooked brown rice
  • 1 tsp sea salt
  • Fresh-ground black pepper to taste
  • 1/2 medium eggplant (1/2 pound), peeled and cut into 1-inch cubes
  • 1.5 cups bread crumbs (non-wheat are available)
  • 1 red or green bell pepper, seeded and coarsely chopped

1. Heat oil in large saucepan over medium heat. Add onions and saute for 5 minutes until soft. Add ginger, garlic & cumin. Saute for 2 minutes. Add split peas and water. Bring 1.5 cups water to boil, lower heat and cover. Simmer 10 minutes (stir and add water if dry). 2. Add rice and the remaining 2 cups water and 1 tsp salt. Bring to boil, cover and turn to low heat again. Simmer until rice is tender (about 45 minutes). Remove from heat, remove lid and let cool. 3. Bake eggplant for 15-20 minutes in preheated 400 degrees oven, until they are soft to touch. 4. Transfer crumbs to large bowl. Put eggplant & bell pepper into empty food processor and run in short spurts until chopped fine. Transfer mixture to bowl of crumbs. Add the split pea-rice mixture, 1 tsp salt and black pepper to taste, to the bowl. Mix well with hands. 5. Form into 6 burgers. Heat 1 tbsp of oil in a large skillet over medium heat. Pan-fry burgers until deep golden brown, about 4 minutes both sides.

Source: Vegetarian Planet by Didi Emmons.



  • 14 oz can refried beans
  • 1/4 cup chickpea flour
  • 1 large red onion, finely chopped
  • 1 tbsp. ginger, finely chopped
  • 1 green chili, finely chopped
  • 1 tsp fenugreek leaves
  • 1 tsp Garam Masala
  • 1 tsp Chana Masala
  • 1 tsp sea salt
  • 2 tbsp grapeseed oil

In a large bowl combine refried beans, chickpea flour, onion, ginger, green chili, fenugreek, garam and chana masala and salt. Mix gently but thoroughly to combine the ingredients. Form into four small patties. Heat the oil in a skillet over medium-high heat. Place patties in pan. Cook until golden brown both sides, about 3 minutes. Serve on whole grain buns with sprouts, avocado, or your choice of vegetables and condiments.

Source: Bal Arneson “Everyday Indian”


Preparation time: 20 minutes, Makes: 6 burgers


  • 2 cups bread crumbs
  • 1/2 cup whole or slivered almonds
  • 1 tsp ground coriander seeds
  • 1 garlic clove, minced
  • 1/4 tsp ground cloves
  • 1/2 cup chopped onion
  • 1 cup coarsely chopped celery
  • 3/4 cup coarsely chopped cilantro
  • 1 1/2 cups cooked, drained, and rinsed black beans
  • 1/2 medium red bell pepper, seeded & chopped fine
  • 2 tbsp rolled oats
  • 1/2 tsp salt, or more, to taste
  • fresh-ground black pepper to taste
  • 1 1/2 tbsp olive oil

In a dry skillet over medium heat, toast the copped almonds with the coriander, shaking the pan constantly, for 1 minute. Transfer to a bowl with crumbs. Add cloves to the bowl.
Chop fine the onion, the celery, and the cilantro in the processor. Add the beans, and run the machine in 1-second spurts until beans are chopped (not pureed). Transfer the mixture to the bowl. Add the bell pepper, rolled oats, salt & pepper, and stir well with hands. With well-floured hands make 6 patties.
Heat large skillet over medium-high heat and add 1 1/2 tbsp olive oil. Cook burgers 3 minutes per side.
TIP: make double the recipe and freeze them!

Source: Vegetarian Planet by Didi Emmons

Sandwiches and Wraps



  • 1 can drained chickpeas
  • 1/8 cup extra virgin olive oil

Place garlic in food processor with a little water to help get a fine

Dips, Spreads and Sauces



  • 1/2 cup cold pressed olive oil or flax seed oil
  • 2 tbsp coconut oil
  • 2 tsp hemp seeds
  • 2 tsp nutritional yeast
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • Pinch sea salt (optional)

Blend all ingredients until smooth and place in refrigerator until hardens. Then enjoy a smooth and delicious spread that tastes just like butter. If you are not vegan you may blend in 1/2 cup of organic butter. Feel free to change the ratios in the recipe to your personal taste.

Source: Dr. Thalia Charney, ND.



  • 1 can drained chickpeas
  • 1/4 cup tahini paste (to taste)
  • 1 lemon freshly squeezed
  • 1 tbsp salt
  • 1 tbsp black pepper
  • 3-4 large cloves of garlic
  • 1 1/2 tbsp paprika
  • 1/4-1/2 cup water
  • 1 pinch of cayenne pepper
  • 1/8 cup extra virgin olive oil

Place garlic in food processor with a little water to help get a fine puree. Place all other contents (except water) in food processor and process for about 30 seconds. Put the minimum amount recommended of each and slowly add water until you have pureed the mix. Next, add more until desired thickness is reached. Add tahini to taste.



  • 2 cups fresh basil, tough stems removed
  • 1/2 cup pine nuts or walnut pieces
  • 1/1 cup grated parmesan cheese **
  • 3 cloves garlic
  • 3 tbsp. hemp seed oil
  • 2 tbsp. fruity olive oil
  • salt & fresh-ground pepper to taste

**Note: A good non-dairy substitute is “Vegan Gourmet” by Earth Science or other soy or rice cheeses.

Wash and dry the basil. Place in food processor and chop. Add pine nuts or walnuts, cheese, garlic, hemp oil and 1 tbsp of olive oil. Process in short bursts until you like the consistency. Add remaining olive oil if desired. Add salt and pepper. Make about 1 1/2 cups. Serve hot on pasta.

Source: unknown



  • 3 minced cloves of garlic
  • 1 small chopped onion
  • 1 chopped celery stalk
  • 1 diced can of tomatoes with juice (28 oz)
  • 2/3 cup cider vinegar
  • 1 tbsp pickling spice
  • 1 tsp celery seed
  • 1 tsp sea salt
  • 1/3 cup cane sugar or Stevia to taste (non-sugar healthier alternative)

(1) Combine all ingredients over medium-high heat in a large saucepan. Bring to a boil. Reduce heat to medium-low and simmer. Stir occasionally until reduced by half (about 45 minutes). Let cool for 10 minutes. (2) Blend in batches on high speed until smooth. Press the mixture through a fine stainless steel or non-metallic strainer into a clean saucepan. Cover and bring to a boil. Reduce heat to medium-low and simmer for 10 minutes. (3) Ladle into hot, sterilized canning jars and seal according to the manufacturer’s Directions. Store it at room temperature for up to one year. Or, ladle into a sterilized jar and store in the refrigerator for up to 1 month.

Source: The Blender Bible by Andrew Chase and Nicole Young



  • 2 cups hazelnuts (preferably pre-soaked and dehydrated/dried)
  • 2 tablespoons maple syrup or honey
  • 1 pound bittersweet chocolate
  • 8 tablespoons organic butter or cold pressed coconut oil
  • 1 cup heavy cream or full fat coconut milk, room temperature
  • 1/2 teaspoon Celtic Sea Salt


Hazelnuts contain a high amount of phytic acid so it’s best to soak (to neutralize the physic acid) and then dehydrate them either in a dehydrator or oven. The low temperature dehydrating crisps the nuts without oxidizing the oils. As with all sweets, remember to consume in moderation.

Makes about 4 cupsPlace hazelnuts and honey in the bowl of a food processor. Process until a fairly smooth, buttery paste forms, about 2-3 minutes.Melt chocolate and butter in a double boiler and whisk until smooth. Slowly add the cream or coconut milk and whisk until smooth. Whisk in sea salt. Pour chocolate mixture into the food processor (the bowl of the processor will still have the ground nuts in it). Process until smooth (there will still be very small bits of hazelnuts throughout the mixture. Pour into glass jars and store in the refrigerator for up to 1 month.

Source: (Adapted from Bon Appetite)




  • 1 part cold pressed virgin olive oil in glass bottle
  • 2 parts lemon juice and/or apple cider vinegar
  • pinch of sea salt and fresh ground pepper
  • 1/2 crushed clove of garlic

Mix all the ingredients and shake before serving.

Sesame Nori Salad Dressing


  • 1 cup crumbled roasted nori seaweed
  • 3 tbsp sesame seeds, roasted
  • 4 tbsp brown rice vinegar
  • 1 cup water
  • 1/2 tsp. soy sauce

Add nori to roasted sesame seeds and coarse grind them together in a flour mill or blender. Combine nori/sesame mixture with other ingredients in a glass jar with tight fitting lid. Shake vigorously. Serve as a dressing on grain, noodles, or vegetable salads.

Vegetable Dishes


Salad Ingredients

  • 2 cups shredded broccoli
  • 2 cups shredded red cabbage
  • 1 cup diced red onions
  • 1-2 tomatoes
  • 5 chopped radishes
  • 1/4 cup diced walnuts
  • 2 cups baby carrots
  • 2 cups shredded parsley
  • 1 cup shredded beets

Dressing Ingredients

  • 1 tsp lemon peel
  • 1 tsp basil
  • 1/2 tsp rosemary
  • 2 oz (60ml) flax seed oil
  • 1 tbsp ground flax seeds
  • 1 oz (30ml) Lemon Juice
  • 1 oz (30ml) Red Wine Vinegar
  • 1 tbsp pureed garlic

Mix all the wet dressing ingredients together. Toss them over the dry salad ingredients. And enjoy! This salad was specifically designed so that every single ingredient is helpful for breast cancer prevention.

By Dr. Thalia Charney, ND


My suggestion for this recipe is to use any of the following vegetables: asparagus, mushrooms, cauliflower, broccoli and/or cabbage. You may use dark leafy greens but steam them alone and only for a couple of minutes.


  • 4 cups of chopped vegetables (large pieces)
  • 3 tbsp virgin cold pressed olive oil
  • dash of sea salt or 1-2 tsp tamari sauce
  • fresh ground pepper to taste
  • 1-2 tbsp nutritional yeast

This is a super easy way to eat vegetables and the nutritional yeast adds a natural cheese-like flavour great for kids and adults alike. It is also packed with B vitamins. Simply steam all the vegetables in a double-boiler until desired tenderness. Avoid making the too soft as nutrients can be lost. Throw all the vegetables in a large bowel. Add salt, pepper and nutritional yeast. Mix and enjoy!

By Dr. Thalia Charney, ND



  • 1/2 cup Hijiki
  • 1/3 cup shredded carrots
  • 1/2 tsp white sesame seeds
  • 1/2tsp black sesame seeds
  • 1 tsp Sesame oil
  • 2 tsp Tahini
  • 1/2 lemon

Soak Hijiki in a bowl for 10 minutes. Next, heat a Wok to medium heat, add Sesame oil, then add hijiki, carrots and seeds. Stir Fry for 3 minutes then pour into bowl. Next, add Tahini and Lemon Juice. Serve with brown rice or rice noodles.


Breakfast Options


Enjoy this high protein pancake recipe!


  • 3/4 cup organic buckwheat flour
  • 3 tsp baking powder
  • 1/2 tsp sea salt
  • 1 cup unsweetened soy milk or 1/2 cup whey protein powder
  • 2–3 organic free range egg whites
  • 1 Tbsp olive oil
  • 1/2 cup blueberries
  • 1/2 banana
  • 1/8th tsp cinnamon and or nutmeg
  • 1 heaping tsp carob powder
  • Toppings: pure maple syrup, organic butter or coconut butter

Blend all the above ingredients together. Add extra water to desired thickness. Pour mixture into no-stick pan. Use the toppings if desired. Feel free to add some delicious fruits such as strawberries or bananas.

By Dr. Thalia Charney, ND


This recipe is for one serving. It is suggested you make enough for several days and refrigerate. Add the fresh fruits and yogurt each day to the precooked porridge. This will save lots of time!


  • 1/4 cup whole grains (may be steel cut, rolled or even whole if soaked overnight)*
  • 1/2 cup water and/or unsweetened milk (soy, almond, hemp, coconut, rice, oat)
  • 2 chopped prunes
  • 1 chopped date
  • 1/4 cup of chopped nuts and seeds (sunflower, walnuts, etc.)
  • 1/4 – 1 tsp Molasses to sweeten
  • 1-2 tbsp organic plain yogurt
  • 1 cup chopped fruits (apples, bananas, berries)
  • 1 heaping tsp coconut flakes

Throw all grains, prunes, dates, nuts and seeds into the water. Bring to boil and then simmer on low heat for 10 minutes or until grains are desired softness. Add molasses if desired for extra iron and sweetness. Put porridge into a bowel and top it with the fruits and yogurt. Sprinkle 1 tsp of coconut flakes on top. Delish!!
One or any combination of grains can be used. Rotate for variety. Combine smaller grains (teff, amaranth, salba/chia, quinoa) with larger grains (steel cut or rolled oats & buckwheat) to prevent the porridge from being too mushy and dense. Rolled grains cook fast. The health food stores now carry not only rolled oats, but also spelt, kamut and other great grains. If you want to use large whole grains such as spelt or wheat they must be soaked over night. Small grains combine well with rolled or steel cut grains as they cook at about the same rate.

By Dr. Thalia Charney, ND



  • 100 grams hard tofu (1/4 package) and/or tempeh
  • 1 tbsp olive oil or 1 tsp coconut oil
  • 2 tbsp thinly sliced onion
  • 2 large cloves grated garlic
  • 2 tsp parsley
  • 1/4 tsp ground cumin
  • 1/2 tsp salt & black pepper to taste
  • 1/8 tsp turmeric
  • Salsa to taste

Saute the onions and garlic for one minute over medium heat using coconut or olive oil. Grate in tofu and then add all the spices. If you wish to use tempeh chop very finely and give extra time for cooking. Add in salsa to moisten and for extra flavour. I like to add small slices of soy based sausages for flavouring.



  • 1 tbsp hazelnut butter
  • 1 tsp coconut butter
  • 2 slices of toast wholegrain bread

Put 1/2 tsp coconut butter onto toasted bread. Top this off with hazelnut butter. You can also use cashew, pecan, almond or other great nut butters. Eat this delicious breakfast with a spoon because it tastes like cake!

Recipe by Diane Bonito, Registered Nutritionist




  • 1 cup unsweetened unsweetened almond milk
  • 5-8 drops Stevia
  • 1 tbsp Carob Powder
  • 1/2 tsp organic raw chocolate (Cacao)
  • 1 tsp vanilla extract

This drink can be made cold or hot, as you like. Simply combine all the ingredients and mix. You will have to use powdered chocolate or put the nibs in a grinder. Careful to use low heat as almond milk has a habit of flowing over. My preferred Stevia (natural sweetener) is by Wisdom of Ancients. This makes one serving.

By Dr. Thalia Charney, ND



  • 1/2 cup organic raw cashew nuts and organic almonds
  • 1 tbsp flaxseeds
  • 1 tsp. lecithin granules
  • 1/4-1/3 c. dried unsulphured apricots (rehydrated)
  • 2 1/2 tbsp. honey
  • 1 tsp. vanilla extract
  • 1 tsp. orange extract
  • 3 1/2 Cups almost-boiling water
  • dash of barley malt sweetener powder or a drop of Stevia

Heat 3-4 cups of water. Using a coffee bean grinder, grind your choice of nuts. To your blender add nuts, lecithin, the sweetener of your choice, fresh or rehydrated fruit, and almond extract. 4. Scoop 1/3 cup water and add to your blender. Begin blending. After 15 seconds slowly add remaining liquid and blend on high speed for 15 seconds or longer. Strain the milk if you want a smoother texture. To store it, pour contents into air-tight quart-sized bottles and refrigerate up to three days. Drink chilled or warmed. If you want to make enough for a few days I would leave out the flaxseeds out otherwise the drink will get slimy!

Source: “Not Milk… Nut Milks!” By Candia, Lea Cole.



  • 1/2 c. raw nut of your choice ( soaked almonds, cashews, etc.)
  • 3 c. warm water
  • 1 date or 2 tsp honey or rice syrup to sweeten (optional)
  • 1 tsp. lecithin granules (organic GMO free only!!)
  • 1/8 tsp. extract of your choice (almond, vanilla, orange)
  • 1 inch Irish Moss soaked over night as a natural thickener

Heat 3-4 cups of water. Using a coffee bean grinder, grind your choice of nuts. To your blender add nuts, lecithin, the sweetener of your choice, and almond extract. Scoop 1/3 cup water and add to your blender. Begin blending. After 15 seconds slowly add remaining liquid and blend on high speed for 15 seconds or longer.
I soak my almonds over night and throw them right into the blender. It is slightly gritty but I don’t mind. If you want to make enough for a few days I would leave out the flaxseeds as they will get slimy!
To make cream use very little water, just to desired consistency and use a mixture of cashews and blanched almonds for a more neutral taste. The Irish Moss will help give it a really thick creamy consistency.

Source: “Not Milk… Nut Milks!” By Candia, Lea Cole. Cream recipe by Dr. Thalia Charney.



  • 3/4 cups shredded fresh ginger
  • 1 small lemon’s worth of grated peel
  • Liquid Stevia drops or un-pasteurized honey
  • Club soda or seltzer water
  • 2 cups water

Place the shredded ginger and lemon peel into a small pot. Add 2 cups water. Bring to boil and simmer uncovered for 15 minutes. Next pour mixture through a fine wire strainer or squeeze through a muslin cloth or the like. Cool the syrup, cover it, and let it chill until cold.
Take 1 cup of seltzer water and add 4 tsp ginger syrup and 3 drops of liquid Stevia. Feel free to use honey instead. Adjust both honey and Stevia as well as ginger amounts to desired taste.

By Dr. Thalia Charney, ND



  • 1 inch piece fresh ginger
  • 2 tbsp fresh squeezed lemon juice
  • 1 tsp raw unpasteurized honey (not under age 5)

Grate fresh ginger. Place ginger into tea ball or the like and steep in hot water for 5 minutes. Add fresh squeezed lemon juice and honey to taste.

By Dr. Thalia Charney, ND



  • 3”x1” strip of fresh ginger
  • 1 freshly squeezed lemon
  • 1 tbsp unpasteurized honey (not for children under 5)
  • 2-3 leaves of fresh oregano and/or sage
  • 1 clove garlic finely sliced or pressed into liquid

Grate the ginger. Steep all ingredients in a sealed glass container of boiled water for 15 minutes. Sip throughout the day or in 3 servings. You may repeat this overnight by your bedside. You may add 1 tbsp loose licorice root to this mixture for sore throats and respiratory phlegm. It is also a great antiviral.



  • 12 whole crushed green cardamom pods
  • 6 3/4 cups boiling water
  • 3 tbsp green Assam or Darjeeling tea leaves
  • 1 tsp ground cinnamon or 2 cinnamon sticks, shredded
  • 1 tsp ground cloves

Put cardamom pods in the boiling water and infuse for about 10 minutes. Add the green tea and infuse for another 2 minutes. Add the cinnamon and cloves. Strain and serve.
Note: Chinese and Japanese green teas may be used. However, some feel they are best plain or with only the cardamom. The author of the recipe feels that Darjeeling and Assam stand up to these spices better.

Source: Chai, the Spice Tea of India by Diana Rosen

Shakes and Smoothies



  • 1/4 cup soaked almonds or walnuts (3-5 hours)
  • 1 tbsp flaxseeds
  • 1 tsp. organic non-GMO lecithin granules
  • 1/2 cup organic blueberries
  • 1 tsp quality high DHA fish oil
  • 30 grams high quality whey protein powder

Simply blend this all and enjoy!

Desserts & Snacks


Preparation time: 30 minutes


  • 1/2 cup smooth almond nut butter
  • 1/2 cup rice syrup
  • 1/2 cup liquid honey
  • 1 tsp vanilla
  • 1/2 cup dried apricots, chopped
  • 1/4 cup raisins
  • 1/2 cup chopped almonds, toasted
  • 1/4 cup each sunflower and sesame seeds, toasted
  • 21/2 cups rice crisp cereal
  • 11/4 cups rolled oats

In a large saucepan, heat together almond-nut butter, rice syrup, honey and vanilla over medium-low heat until blended. Add apricots, raisins, almonds, sunflowers and sesame seeds; mix well. Add rice crisp cereal and oats; mix to coat. Using lightly oiled hands, press mixture evenly into greased 8-inch (2L) square cake pan. Let stand for 15 minutes or until firm. Cut into squares.
Hint! You can substitute just about anything in this recipe. I use dates not raisins. Instead of rice crispies I use puffed millet or kamut. I also use more almond butter and fewer grains to make it higher in protein. I usually make double the amount. Try refrigerating before cutting. I freeze everything and enjoy it nice and crunchy as a healthy snack. This is much healthier than most protein bars.

Source: New Vegetarian Basics by Nettie Cronish



  • 1 container of organic SILK tofu
  • 1 scoop (approx. 30 g) of chocolate protein powder
  • 40 grams/1.4 oz of 70% dark chocolate (or more to taste)
  • 1/2 avocado
  • 1/2-1 banana
  • 1 cup strawberries or mango (optional)
  • 1 tbsp coconut butter (optional)

Melt the dark chocolate in a microwave (takes about 30 seconds) or on the stove (place it in a small pot inside of another larger pot of boiling water). Blend the melted chocolate and all remaining ingredients until smooth. Refrigerate for a few hours for best texture.
This pudding is high in proteins and healthy fats with minimal sugar. My nieces love it and so will your kids!

Recipe by Dr. Thalia Charney, ND



  • 1 cup nut butter of your choice (peanut, almond, hazelnut, etc.)
  • 1 cup rolled oats or oat flour
  • 1 cup whey protein powder and/or carob powder
  • 1 banana
  • 1/2 cup honey and/or rice/barley syrup
  • 1/8 part coconut BUTTER (optional)

Mix all ingredients using hand or a food processor. Using lightly oiled hands, press mixture evenly into greased 8-inch (2L) square cake pan. Leave in freezer for a few hours until firm. Cut into squares.

Recipe by Dr. Thalia Charney, ND


This is wheat, gluten, dairy, sugar (if using Stevia option) and yeast free recipe for a wonderful treat. You will need to visit a health food store for these ingredients.


  • 2 cups brown rice flour
  • 1 cup tapioca flour
  • 2 tbsp potato starch flour
  • 2 tbsp baking powder (non-aluminum)
  • 2 tbsp fructose or 1/8 tsp Stevia powder
  • 1 tsp xantham gum
  • 1/2 tsp agar
  • 1/2 tsp sea salt
  • 4 medium ripe mashed bananas
  • 3/4 cup almonds or walnuts, chopped
  • 1-3/4 cups rice milk
  • 2 tbsp cold pressed sunflower oil
  • 1 tsp vanilla flavor (non-alcoholic)

Preheat oven to 350 F. Mix dry ingredients with electric mixer. Slowly add rice milk while mixing. Add oil and vanilla. Add bananas. Spoon the mixture into an oiled muffin pan. Bake at 350 F for 45 minutes or until top is light brown. Remove muffins from the pan and cool on a cake rack. Makes 12 muffins.

Source: Healthy Gourmet Recipes by Dr. John A. Allocca


Dry Ingredients

  • 2 cups rolled oats
  • 1/2 cup quick oats
  • 1/4 cup flax seeds, ground
  • 1/4 cup sesame seeds, ground
  • 1/2 cup almonds, chopped
  • 1/2 cup pumpkin seeds
  • 1 cup dry shredded coconut or the same amount of seeds or chopped nuts
  • 1/2-1 cups currants + extra cut up dried fruit
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg

Wet Ingredients

  • 1/2 cup pure water
  • 1/3 cup molasses
  • 2 Tbsp apple butter for extra sweetness (optional)
  • 2 Tbsp coconut oil
  • 1 tbsp olive oil
  • 1 1/2 Tbsp almond butter (or any nut butter)
  • pinch of salt

Mix all the dry ingredients in a bowl. Bring water to boil in a small saucepan and add the wet ingredients and the salt. Dissolve. Place the dry ingredients in a large heat proof bowl, mix and stir in the liquid. Press the contents firmly onto the cookie sheet to form a uniform layer. Cut with a pizza cutter into bars, squares, triangles, or desired size when still wet. Dry at 100°F for 4-5 hours or until dry and crispy (or less for a moister product), or at 300 degrees for 45 minutes. Store in an airtight containers. Yields 20 small bars.

Source: The Holistic Food Preparation Course Kit, The Institute of Holistic Nutrition. Modified by Kate Jarvis, Holistic Nutritionist.


Warning: while these are very delicious, they may remove your fillings!


  • 1 pound honey — the darker the better
  • 1 pound walnuts — shelled and chopped coarsely
  • 2 tbsp of ginger powder

Simmer the honey over low heat and add the walnuts and the ginger. Stir for forty-five minutes over very low heat. Butter a large platter and pour the candy. Take it away from the heat, and let it stand for a few hours. This can be cut into different shapes with a wet knife.



  • 1 part butter of your choice (peanut, almond, cashew)
  • 1/2-1 part carob powder to desired sweetness
  • 1 part either raw honey, rice syrup and/or barley syrup
  • 1 part raw coconut butter (not oil)
  • Shredded unsweetened coconut

Mix all these ingredients in the ratios suggested above for whatever amount you desire. Mix all ingredients by hand or machine until fully blended. Roll with hands into 2cm circumference balls and then roll these in some shredded coconut for decoration. Put in the refrigerator for 1 hour and they are ready to serve!

Recipe by Dr. Thalia Charney, ND

Online Resources

  • (gluten free)


A weekly tip to help you make great food product choices!

You have Successfully Subscribed!

Pin It on Pinterest

Share This