Healthy Tips
Beans
A great source of protein, fibre and carbohydrates
Grains
Grains are packed with Carbohydrates, lots of fibre and even protein. You want to ensure that grains are apart of your diet.
Cooking Beans
Are you one of those persons who feel bloated or gassy after a meal with beans? Could it be that you are not cooking your beans properly? Why not try cooking it this way and see how you feel after?
Ingredient
Dry Beans
Instruction
Soak Beans in water for two days. After the first day, rinse beans and cover with clean water and soak again.
Repeat the process again then cook beans on the third day. Keep in refrigerator while soaking.
Place beans in a slow cooker with twice as much water than beans. Leave to cook for several hours or overnight.
When beans are cooked, discard the water that the beans were cooked in.
Prepare a sauce of your choice and add beans or use beans for your soups or rice and peas. Enjoy!!
NOTE
This method of cooking beans greatly removes anti-nutrients that cause gas and bloating.
Grains
COOKING WHOLE GRAINS
We live in an age when everything is done fast. Food is cooked at high temperature because proper planning is not made and the nutrients which our bodies need are lost in the cooking process.
Much planning is required when cooking grain. Grains should be cooked for several hours in order to ensure that the anti-nutrients are released.
Many persons are not familiar with Millet, Buckwheat, Amaranth and Quinoa as grains. Try some of these in your meal planning and you might be surprised. Here is some information about these ancient grains.
Millet is a starchy grain that is packed with vitamins, minerals, high in protein, fibre and antioxidants. It is also gluten-free. It is high in protein, fibre and antioxidants.
Buckwheat is not a wheat or grain and is not a cereal, it is a seed. It’s considered a pseudocereal. It contains a high starch content and is also high in protein and can be used in a variety of ways. It is high in fibre and many other minerals.
Amaranth is an ancient grain (seed) that is very small and is also considered a pseudocereal and is gluten-free. It can be used in many different dishes (both sweet and savory) and can also be grounded into flour. It has a very unique flavour and is loved by many persons.
Quinoa is another ancient grain that is grown in South America. Based on the high nutritional content of Quinoa, it is considered a superfood which is a pseudograin and gluten-free. It has a nutty flavor and comes in different types but the ones mainly used are the white, black and red. It is packed with nutrients and has all the amino acids making it a complete protein.
Soy Oat Waffles
Ingredients
1 cup soaked soybeans
3 cups water
2 ½ cups rolled oats
2 tsp flaxseed (Whole)
1 tsp salt
Pinch of Turmeric powder
Instructions
Rinse beans and place in blender with flaxseed, salt, turmeric and 1 cup water.
Blend on high until smooth.
Add remaining two cups of water and oats.
Blend until smooth and pour in hot waffle iron until done.
Gluten Free Cornbread
Ingredients
1 ½ cups Cornmeal
½ cup Almond flour
½ cup honey
¾ - 1 tsp salt
2/3 cup coconut milk
½ cup water
1/3 cup olive oil
Instructions
Grease a loaf dish and set aside. Preheat oven to 350 degrees.
Mix dry ingredients together in a bowl.
In another bowl, mix wet ingredients.
Mix wet and dry ingredients together and bake for 40-45 minutes until separated from side of the baking dish.
Curry Powder Seasoning - Adapted
Ingredients
1 tablespoon coriander
2 teaspoon cumin
2 tablespoon celery seed
1 teaspoon garlic power
1 ½ teaspoon turmeric
½ teaspoon cardamom
1 tablespoon onion powder
Instructions
Mix all ingredients together and store in an airtight container.
Cinnamon Substitute
Cinnamon can irritate the lining of the stomach and cause irritation of the central nervous system. You can use this mixture instead.
Ingredients
¼ cup ground coriander
2 tablespoons ground cardamom
Instructions
Mix ingredients together. Store in an air tight container.
Notes
Use as a substitute for cinnamon in any recipe
Beef Style Seasonings
Taken from Give Them Something Better cookbook
Ingredients
1 ½ cups nutritional yeast flakes
3 tablespoons salt
1 tablespoon onion powder
1 tablespoon paprika
1 tablespoon Sucanat or cane juice crystals
2 teaspoons garlic powder
1 teaspoon dried parsley
½ teaspoon celery seed
½ teaspoon ground turmeric
Instructions
Blend all ingredients in a blender until very fine
Store in an airtight container (Makes 2 cups)
Black Bean Sliders
Make some exciting dishes with your children.
Taken from: Kidlicious cookbook
Ingredients
1 can (15 ounces) refried black beans or 2cups coked black beans, mashed
1 ½ cups quick oats
1 medium onion, diced fine
2 tbsps vital wheat gluten flour
1 ½ tbsps meat-like seasoning
1 tbsp parsley
1 clove garlic, minced
1 tsp salt to taste
Instructions
Pre-heat oven to 400 degrees and prepare cookie sheet with parchment paper.
Mix all ingredients in a large bowl. Form into patties, and place on parchment paper.
Cover with parchment paper then aluminum foil and bake 20 minutes.
Remove cover, flip patties and bake for 10 more minutes.
Melon Kebabs
Make some exciting dishes with your children.
Nothing beats sitting back and having a delicious piece of melon on a hot summer day and for that we have this fantastic recipe. Well it’s not so much of a recipe but rather instructions on how to put it together.
Taken from: Kidlicious cookbook
Ingredients
Cantaloupe, cut into one inch thick slices
Honeydew, cut into one inch thick slices
Watermelon, cut into one inch thick slices
Instructions
Use a small cookie cutter to make shapes out of the fruit slices.
Slide each piece of fruit onto a skewer or popsicle stick. ENJOY
Notes
Health Benefits: Not only are melons packed with many vitamins and minerals that are essential for everyday life but they also contain folates and phytonutrients.
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