Cucumber Dill Dressing Makes 1 1/2 cups (375 mL) This simple-to-make salad dressing is refreshing and cool; making it an ideal accompaniment to salads in the summer, but don't let the seasons stop you from making it all year round. If you prefer, you may replace the...
Gee Whiz Spread Makes 2 cups (500 mL) Here's a tasty, easy-to-make spread, without the saturated fat and cholesterol of cheese. It's rich in protein, minerals, and B vitamins, and low in fat. It's great on crackers, in sandwiches, and in combination with veggie...
Design Your Own Muesli Makes about 3 cups (700 mL), enough for 2 servings The original muesli recipe consisting of soaked raw oats, fruit, and ground nuts was developed by Dr. Maximilian Bircher-Benner (1867–1939), a Swiss physician and pioneer in nutritional...
Almond-Butter Balls Makes 30 balls, each 2 tablespoons (30 mL) These nut-butter balls are an ideal snack for outdoor adventures such as hiking, riding, or climbing. They are light to carry, take up little space, and yet provide a good amount of quality calories. Four...
Classic Split Pea Soup Makes 9 cups (2.25 L) Served with a wholesome bread and salad, this protein-rich soup satisfies the heartiest appetites. A 2-cup (500 mL) portion provides 24 grams of protein, along with iron, other minerals, and folate. Freeze leftovers in...
Brown Rice, Mushroom, and Walnut Pilaf Makes about 4 cups (1 L) Sautéing is a method of cooking food that uses a small amount of oil in a pan over relatively high heat. A pilaf is a dish containing a cereal grain such as rice that is sautéed in vegetable oil and with...
Blueberry Orange Sauce Makes 2 1/2 cups (625 mL) This easy sauce goes beautifully on Whole-Wheat Pancakes, Vegan Dasz Ice Cream, or other desserts. Starch dissolves better in cold liquids than in hot. Use the lesser amount of starch for a thick sauce that can be...
Curry Basmati Rice Salad with Currants Makes 4 1/2 cups (1.125 L) Basmati is long-grain rice that has been grown in the foothills of the Himalayas since ancient times; either white or the slower-cooking brown basmati can be used (see variation). Its name means “the...
Cashew Cheese Lasagna Makes 12 servings, each about 4 × 2 inches (10 × 5 cm) Cashews provide a wonderful cheesy-tasting topping for this delicious lasagna. Each serving is rich in protein, iron, zinc, other minerals, and B vitamins. Salt is typically added to canned...
Coconut Almond Dressing Makes 1 1/2 cups (375 mL) The exotic flavours in this salad dressing are borrowed from Thai cuisine. Allow this dressing to slightly thicken in the refrigerator for 1 hour before using over a crisp, leafy green salad or as a marinade in Tofu:...
Black Bean, Corn, and Avocado Salsa Makes 3 1/2 cups (875 mL) Black beans are pivotal to the cuisines of Central and South America, Mexico, the Caribbean, and Cuba, where these delicious beans are practically a daily staple. This hearty salsa has a Mexican influence,...
Banana Blueberry Power Drink Makes 2 1/2 cups (625 mL), enough for 1 to 2 servings The fruit, sunflower seeds, and hemp seeds in this smoothie provide abundant protein, minerals, vitamin E, and omega-3 fatty acids. As a single serving, this is a power-packed breakfast...