Recipes

5 Minute Healthy Tasty Sauteed Asparagus

 

Instead of using dairy, blend peas, nuts, and roasted garlic to create a silky, pastel green base. Roasted garlic becomes muted and mellow with no sharpness left—so don’t fear the amount. Whole peas act as the “rice” of this quintessentially springlike, grain-free risotto.

TIP: Instead of almonds, try roasted and skinned hazelnuts, raw cashews, or raw pumpkin seeds.

Ingredients
  • 1 lb of Asparagus
  • ¼ cup of low sodium chicken or vegetable broth
  • 3 tsp. lemon juice
  • 3 tbsp. olive oil
  • Grated Parmesan cheese
Directions
    1. Heat ¼ cup of broth over medium heat in a skillet. While the broth is heating, snap off the woody bottom of Asparagus stems and wash under running cold water.
    2. When broth begins to steam add Asparagus, cover and cook for 5 minutes. Transfer Asparagus to a plate and add juice of ½ lemon and grated Parmesan cheese. Enjoy.
    3. Add steamed asparagus to an omelet. They make a great combination!
    4. To your steamed Asparagus, add a few drops of low sodium Tamari sauce.
    5. Cold Asparagus Salad: Chop and add any leftover asparagus to your salads and toss with olive oil, garlic and lemon juice.

Enjoy!


Green Pea, Almond, and Roasted Garlic Risotto

Instead of using dairy, blend peas, nuts, and roasted garlic to create a silky, pastel green base. Roasted garlic becomes muted and mellow with no sharpness left—so don’t fear the amount. Whole peas act as the “rice” of this quintessentially springlike, grain-free risotto.

TIP: Instead of almonds, try roasted and skinned hazelnuts, raw cashews, or raw pumpkin seeds.

Ingredients
  • 1 head garlic, halved horizontally
  • 6 cups (1.5 L) green peas, fresh or frozen, divided
  • 1 1/2 cups (350 mL) low-sodium vegetable stock, plus more to thin
  • 1 cup (250 mL) unsalted raw or blanched whole almonds
  • 2 Tbsp (30 mL) lemon juice
  • 1 Tbsp (15 mL) extra-virgin olive oil
  • 1 tsp (5 ml) apple cider vinegar or white wine vinegar
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) ground black pepper
Directions
    1. Preheat oven to 350 F (180 C). Add both halves of garlic head to large sheet of parchment paper, crunch up into a tight ball, and roast for 45 minutes to 1 hour, until soft and fragrant. Cool until you’re able to handle comfortably.
    2. In blender, squeeze roasted garlic (use the whole head or half, depending on taste); discard peels. To garlic, add 2 cups (500 mL) peas, stock, almonds, lemon juice, oil, vinegar, salt, and pepper. Blend until smooth and creamy.
    3. Transfer to large pot or high-sided skillet, stir in remaining 4 cups (1 L) peas (whole), and heat over medium until bubbling. Thin with additional water or stock, if necessary. Serve immediately.

Each serving contains: 453 calories; 21 g protein; 23 g total fat (2 g sat. fat, 0 g trans fat); 48 g total carbohydrates (13 g sugars, 14 g fibre); 428 mg sodium


5 Minute Raspberry Almond Parfait Recipe

Ingredients

1 cup organic low fat yogurt
1 tbsp maple syrup
1 cup of berries
2 tbsp sliced almonds (high in fiber)

Directions
  1. Blend yogurt and maple syrup until mixture is smooth.
  2. Add raspberries on top and sprinkle with sliced almonds.

Enjoy!