Nutritional Information and Recipes

The more I work with people and food, the more I realize how individual people’s need are. There are so many excellent resources online now. Here are a few that I recommend regularly:


Dinner, A Love Story – No special diet here, just well written, humorous anecdotes and recipes that explore parenting, cooking for kids and the importance of the family meal.  She’s written a couple of cookbooks too.

100 Days of Real Food – How a family changed their diet to whole foods only.

Worlds Healthiest Foods – A good resource for simple whole food recipes and nutrition information about different foods, although I find this one a little hard to navigate.

American Institute of Cancer Research – has nutrition information and a growing database of healthy whole food recipes.

FERMENTED FOODS – I often recommend the consumption of fermented foods to improved digestive health.

Getting started: Summer Bock has many resources and articles as does Cultures for Health

Sauerkraut is a great place to start – cabbage, salt and time!  Here is another sauerkraut recipe.

Or you might be ready for some kimchi!

I love the book “Fermented Vegetables” by Christopher and Kirsten Shockey so much that I wrote a book review about in 2015.


The Whole Life Nutrition Kitchen – Whole food inspiration, with recipes that are mainly gluten, dairy and soy free. Vegetarian, vegan and omnivore options.

Elana’s pantry – A huge resource for gluten free, grain free, paleo and specific carbohydrate diets.

Paleoplan – A paleolithic diet resource.

Every Day Paleo – Another paleolithic diet resource.

Saving Dinner

Against All Grain

FODMAPS – for people who need to avoid highly fermentable carbohydrates (i.e. gas and bloating)

Low FODMAPs Recipes


SPECIFIC CARBOHYDRATE DIET – used in some digestive cases, especially IBD

Breaking the Vicious Cycle – based on the book that introduced SCD

SCD lifestyle – A resource for specific carbohydrate diet as well as many survival and healing tips for celiac disease and inflammatory bowel disease.

Comfy Belly – choose “SCD recipes”

Pecan Bread

Against All Grain

Healthy Gut

SCD Recipes

Elana’s Pantry (above) – both have some SCD recipes

VEGETARIAN – also see Whole Life Nutrition Kitchen above

Vesanto Melina – A good resource for vegan, vegetarian and raw food diets.

Oh She Glows – some yummy recipes here

Joel Fuhrman – I like Dr Fuhrman’s approach to a “nutritarian” lifestyle


Sauces and Salad Dressings
Baked Goods & Desserts

I started the following recipe section ten years ago.  I thought, optimistically, that I would continue to add and update recipes.  I have realized (accepted?) now that is probably not going to happen.  Given my time constraints and the proliferation of beautiful and professional recipe blogs online, I have decided to focus on keeping track of other people’s websites and blogs above to provide as resources for you.  In the meantime, I’ve left these recipes here in case some people still enjoy referring to them and will add links to interesting recipes that I find.



This granola recipe is a great way to combine whole grains, protein and good fats from the raw nuts and seeds into your morning meal or snack. Adjust this recipe according to your own taste and/or food sensitivities.

Grain mixture

  • 8 C generally a combination of 4 C whole oats and any combination of barley flakes, oat bran, quinoa flakes, oat bran, wheat germ, shredded coconut

Liquid mixture

  • 1⁄2 C olive or melted coconut oil
  • 1⁄2 C honey or maple syrup
  • 1⁄2 C water
  • 1 tsp pure vanilla
  • 1⁄2 tsp sea salt

Nuts and Seeds

  • 2 – 3 C any combination raw almonds, cashews, pumpkin seeds, sunflower seeds, walnuts, brazil nuts, pecan etc

Dried fruit

  • 1 C any combination of raisins, dried cranberries, blueberries, mangoes, apricots, figs, cherries etc


  1. Preheat oven to 350 F.
  2. Combine grain mixture in a large mixing bowl
  3. Combine oil, honey, water, vanilla and salt in a liquid measuring cup and mix well.
  4. Add liquids to grain mixture, mix well and spoon enough onto baking pans so that oats are spread in thin layer and put in oven. You may have to do several batches.
  5. Bake granola for 15 – 20 minutes, stirring every 5 – 10 minutes to ensure even baking. Remove from oven when golden brown. Empty granola into large clean mixing bowl and put in next batch.
  6. After granola has cooled, add in nuts, seeds and dried fruit and stir well. Seal in glass jars and store for up to 1 month.

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The Basic Breakfast Shake

  • 1 C milk (rice, soy, almond, coconut, cow, goat) – if you have a powerful blender you can add water and a nut instead to make a “nut milk”
  • 1 1⁄2 C mixed fruit: banana, apple, berries, pear, pineapple, papaya etc.
  • 1 Tbsp flax, fish or Udo’s blended oil
  • protein powder (between 15 and 25 grams, depending on your needs)

Optional additions/variations

  • Probiotic powder
  • 2 Tbsp ground seeds – e.g. flax, pumpkin, chia, sesame or sunflower
  • greens powder
  • replace milk with plain organic yogurt
  • alternate different types of fruit to increase variety
  • alternate between different types of protein powder – whey, rice, hemp, soy and pea proteins are all available

Blend ingredients and drink immediately. You may store the fruit chopped up and ready in the freezer to decrease preparation time.

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Dad’s pancake recipe (wheat and dairy free).

These pancakes have evolved over time. This is their most recent incarnation. The pancakes are mixed one at a time and turn out more like crepes – thin and crispy (if the pan is hot).

For 2 pancakes:
Put cast-iron pan on medium-high heat.
In a regular sized coffee mug add:

  • one egg
  • milk (whatever your preference), until mug is 2/3 full
  • 1 – 2 heaping tablespoons buckwheat flour
  • 1 – 2 heaping tablespoons brown rice flour
  • one heaping tablespoon nutritional yeast (optional – can replace with extra buckwheat or rice flour, or wheat germ – if not sensitive to wheat – instead)
  • baking powder – 1/8 tsp

Using fork, whisk ingredients until blended.

Add Earth Balance* margarine (or organic butter) to cast iron pan. If pan is sizzling hot, pour half of batter into pan. Flip pancake once bubbles are coming through batter and edges seem crispy. While second pancake is cooking, mix next batch.

The key to this recipe is to play with the liquid/dry ingredient proportions. You want the mixture to be slightly thick, but it tends to be thinner than a “normal” pancake batter. The other key is to keep the pan hot.

Serve hot. Enjoy with real maple syrup and berries.

*Earth Balance margarine is what I commonly recommend for people who aren’t eating dairy. It is a non-hydrogenated, non-GMO margarine made from cold-pressed soy, canola, palm and olive oil.

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“Ben’s Friday Pancakes”
from Feeding the Whole Family by Cynthia Lair

Cynthia Lair’s book is full of healthy, delicious whole food recipes.  Each recipe also includes tips for how to feed babies and young children with the ingredients that are being used for the rest of the meal.  I would highly recommend this book to anyone who is looking for a whole foods cooking resource.  I have made the pancake recipe below a few times now, and it is a definite crowd pleaser.  This recipe also does well being doubled or tripled and the pancakes are also good cold – a handy snack for later!  Because I’m incapable of following a recipe exactly, I’ve added a few adaptations in brackets.

Prep time – 15 minutes plus 8 hours soaking time
Makes 6 – 8 pancakes

  • 2/3 C whole oats
  • 1/3 C raw buckwheat groats  (I have also made these using 1/2 C oats and 1/2 C buckwheat – and they were great.)
  • 1 ¼ C milk (I use coconut milk)
    1 egg
  • ¼ tsp sea salt
  • 2 Tbsp unrefined cane sugar (I omitted this and they still tasted good)
  • 1 tsp baking powder
  • ½ tsp freshly grated nutmeg (or cinnamon, cloves etc)

Night before:  Combine oats, buckwheat and milk in blender jar.  Cover and let soak overnight (6 – 8 hr) in fridge.

Morning:  Put blender on base.  Add remaining ingredients to grains and milk and blend until smooth.

Preheat oiled skillet.  Pour about ¼ C batter into pan and cook for about 2 minutes on each side or until golden.  Keep cooked pancakes warm in the oven while you finish.

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Curry in a Hurry

Here are two of my favorite recipes for quick, easy dinners. Both are adaptions of Indian curry recipes that I use a lot. Curry is a great meal to warm you up on a cold, dark winter night. They contain healthy herbs and spices like ginger, garlic, onions and tumeric. Serve with brown basmati rice and your favorite vegetables. A good vegetable side dish is cauliflower stir-fried with garlic, lemon, tumeric and a little salt.

“No Butter” Butter Chicken (or your protein of choice)

  • 1 onion, diced
  • 2 Tbsp ginger
  • 1 chili, seeded and diced
  • 1 Tbsp coconut oil
  • 2 tsp garam masala
  • ½ tsp cinnamon
  • ½ tsp cloves
  • pinch brown sugar
  • 1 can tomato paste
  • 1 – 2 cans coconut milk – use 2 cans if you want a richer sauce, or for something lighter use 1 can and some vegetable or chicken broth
  • Protein – 2 lb chicken pieces OR 1 block cubed paneer OR 2 cups chickpeas OR 1 block cubed tofu etc
  • ½ tsp black pepper
  • salt to taste

Saute onion, ginger and chili in the coconut oil. When onions are soft remove them from the heat and pour into a blender. Add spices, sugar, tomato paste and half the coconut milk and blend until smooth. Pour sauce back into the pan, add remaining liquid and simmer. Add protein and simmer until protein is fully cooked (chicken will take the longest of course, tofu, beans or paneer are quite fast).

Fast Indian Curry

  • 1 Tbsp coconut oil
  • 2 onions, diced
  • 1 cinnamon stick
  • 3 Tbsp garlic, minced
  • 2 Tbsp ginger, minced
  • ½ Tbsp salt
  • ½ tsp black pepper
  • 1 tsp tumeric
  • 1 Tbsp ground cumin
  • 1 Tbsp ground coriander
  • 1 Tbsp garam masala
  • ½ tsp ground cayenne pepper
  • Protein – chicken, paneer, chickpeas, tofu etc
  • 1 can coconut milk

Saute onions and cinnamon in coconut oil until onions are golden. Add garlic and spices and saute another 5 minutes. Add protein and coconut milk and simmer until protein is fully cooked.

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Baked Chicken with Orange Balsamic Glaze (wheat free, dairy free)

  • 8 chicken breast halves (can also use legs or thighs)
  • 3 cloves garlic
  • 2 tbsp fresh ginger
  • 1 C orange juice
  • 1⁄2 C balsamic vinegar
  • 1⁄4 C honey
  • 1⁄4 C Braggs or wheat free tamari

Preheat oven to 350 F. Mince garlic and ginger. Combine with orange juice, vinegar, honey and Braggs. Pour over chicken pieces and bake for an hour (or until juices run clear, depends on the size of chicken pieces). Remove the chicken pieces and reduce the sauce by simmering it for 15 minutes. Pour the reduced sauce on top of the chicken and serve with quinoa or rice and roast vegetables.

Variation: replace orange juice with other juice e.g. mango, pineapple

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Pasta with pesto, chicken and broccoli

  • Basil pesto recipe (in Sauces section)
  • 450 gram package pasta – consider kamut, brown rice, spelt pastas
  • 2 cups broccoli, chopped
  • 2 chicken breasts (preferably organic or free range)
  • 1⁄2 C vegetable or chicken broth

Prepare basil pesto. Cook pasta. While pasta is cooking, cut chicken into thin strips and cook in a frying pan over medium heat with a little coconut or olive oil. Set aside when thoroughly cooked. When pasta is a couple of minutes away from being finished, add broccoli in on top of cooking pasta and put the lid on. After a couple of minutes drain the cooked spaghetti and steamed broccoli and put in large bowl. Put pesto mixture in large skillet and stir in broth. Simmer sauce for a couple of minutes on med-low heat. Add pesto sauce to cooked drained pasta and broccoli and toss. Top with chicken. Serves 4.

Variations – replace chicken with grilled fish or tofu. Substitute chopped kale, bok choy, asparagus or cauliflower for broccoli.

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Gado Gado

My home-made version of a popular Indonesian dish. In the winter, I tend to include more steamed or boiled vegetables and in the summer I use more raw/salad type vegetables.

1 block extra firm tofu

2 – 3 tbsp Braggs or soy sauce

coconut or olive oil

2 medium sized yams

3 cups broccoli and cauliflower, chopped

2 carrots, grated

Nut Butter sauce (in Sauces section)

Peel and cube yams, cover them in water in a pot and bring to a boil. Boil until yam is tender when poked with a fork. While yam is boiling, cut tofu into small cubes and fry in a medium hot pan with 1 Tbsp of Braggs and a splash of oil. As tofu soaks in the Braggs, add a little more and repeat as needed. Cook tofu until cubes become browned. Remove from heat and set aside. Steam broccoli and cauliflower for a couple of minutes. Prepare nut butter sauce.

To serve, spoon boiled yams into the bottom of your bowl, then a layer of the steamed vegetables, then the grated carrot, then the fried tofu. Pour nut butter sauce over top and enjoy.

Variations – variations to this dish are endless. Instead of tofu, you can use sliced, hard-boiled eggs, grilled chicken, fish or meat. Instead of yams, you can use sweet potatoes or regular potatoes. Instead of broccoli and cauliflower, you can steam green beans, peas, asparagus, kale and/or spinach. To replace raw carrot, you can include sliced cabbage, bean sprouts, cucumber and/or peppers.

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Winter Squash Soup

  • 1 acorn or butternut squash
  • 1 garlic bulb (whole head)
  • 1 Tbsp coconut or olive oil
  • 1 yellow onion, diced
  • 1 tsp Celtic sea salt
  • 1 tsp chile powder
  • 1 tsp ground coriander
  • 8 C soup stock
  • 1⁄2 – 1 tsp chipotle sauce or puree
  • Pumpkin or squash seeds (optional)


  1. Preheat oven to 375 F. Cut squash in half, remove seeds and place on baking tray. (Seeds can be saved for roasting > see recipe in Snack section). Wrap garlic bulb in aluminum foil. Place squash and garlic in oven and bake for 45 minutes or until both are tender. When squash can be easily sliced with a knife, remove it from the oven and scoop out the flesh. Peel roast garlic.
  2. In soup pot fry diced onions in oil until translucent. Add salt, coriander and chile powder and sauté.
  3. Add roast squash and garlic and stock and simmer.
  4. Puree soup with hand blender or food processor.
  5. Reheat in soup pot and add chipotle sauce. Add extra seasonings to taste.
  6. Serve hot with pumpkin seeds for garnish.

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Beet Carrot Salad

The lemon juice brings out the natural sweetness of the vegetables in this simple salad.

  • 2 – 3 large beets
  • 3 large carrots
  • 1 – 2 Tbsp lemon juice
  • 1⁄2 C feta – goat, cow or sheep (optional)

Grate carrots and beets, stir in 1 Tbsp lemon juice and feta. Stir well. Add more lemon juice to taste.

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Mediterranean Quinoa Salad

This recipe has it all: protein, fiber, good fat and dark leafy greens… and it’s delicious. I often make a version of this recipe on a Sunday and eat this salad during the week for lunch.

  • 2 C quinoa
  • 4 C water
  • 2 C kale, chopped
  • 2 C spinach, chopped
  • 1 red pepper, chopped
  • 1 container cherry tomatoes
  • 1 C artichoke hearts
  • 1 C kalamata olives (or whatever your favorite olive is)
  • 1⁄2 C feta – goat, cow or sheep (optional)


  • Juice of 2 lemons – about 4 Tbsp
  • 1⁄2 C balsamic vinegar
  • 1⁄2 C olive oil
  • 1 tsp Dijon mustard or 1⁄2 tsp powdered mustard
  • 1 – 2 cloves garlic, minced

Minced fresh herbs of your choice: rosemary, basil or oregano


Rinse quinoa well in a small pored strainer before cooking. Bring water and quinoa to a boil in a covered pot and then let simmer for another 10 – 15 minutes or until all the water is gone and the quinoa is nice and light to toss.

Combine the vegetable ingredients and then add in the cooled quinoa. Whisk the dressing ingredients together and sprinkle onto the salad. Keep any extra dressing for a side dressing. Sprinkle with feta and the salad is ready.

Notes on quinoa: Quinoa is the seed from a South American plant. Compared to other whole grains it is high in protein, gluten-free and cooks in about 15 – 20 minutes. It can be used to replace rice or couscous as a side dish and is also good a breakfast cereal.

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Mom’s Salad Dressing (Wheat free, Dairy free, Sugar free)

  • 1 C olive oil
  • 1⁄2 C apple cider vinegar
  • 1⁄4 C lemon juice
  • 2 Tbsp Braggs or wheat-free tamari
  • 1 tsp thyme
  • 1 tsp oregano
  • 1⁄2 tsp marjoram
  • 1⁄2 tsp rosemary
  • 1⁄2 tsp dry mustard
  • 1⁄2 tsp sea salt
  • 1 tsp kelp
  • 1⁄4 C roasted sesame seeds

Put all ingredients into the blender and blend on high speed. It will keep in the refrigerator for a long time but you will have to shake it before use as the oil separates out.

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Basil pesto

  • 1 bunch basil (approx 1⁄2 C leaves)
  • 2 cloves garlic, minced
  • 1⁄4 C pine nuts
  • 1⁄2 tsp salt
  • 1/3 C olive oil

Combine ingredients in food processor and blend well. Pesto can be tossed with pasta or steamed vegetables, added to sandwiches or whisked into scrambled eggs. Pesto can be stored in a sealed glass container in the fridge for up to 2 weeks.

Variations – replace pine nuts with pumpkin seeds, replace basil with cilantro, parsley or a mixture.

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Nut Butter Sauce

I’ve never made this recipe the same way twice. The key is to include all four tastes: salty, sweet, sour and spicy. You will have to rely on your personal taste to find your favorite combinations and amounts.

  • 1⁄2 C water
  • 1 – 2 cloves garlic, minced
  • 3 – 4 big spoonfuls of nut butter e.g. peanut, almond or cashew
  • Salty: Braggs, soy sauce or fish sauce
  • Sweet: honey, maple syrup or stevia
  • Spicy: sambal oelek or other spicy asian sauce
  • Sour: lemon juice or apple cider vinegar
  • Optional: coconut milk, fresh minced basil or cilantro, cumin, minced ginger

Bring water to a boil and remove from heat. Add in minced garlic and nut butter. Stir until smooth. Add salty, sweet, spicy and sour ingredients – I usually add a teaspoon or so of each one and then add more as needed according to taste. If sauce is too thin, add more nut butter. If sauce is too thick, add more water or add coconut milk or one of the other liquid ingredients. This sauce is great over stir fries or salads.

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Roast Garlic Dressing

This versatile sauce can be used as a salad dressing, tossed with roast or steamed vegetables or served over baked fish. Very tasty and easy too!

  • 1 whole head of garlic, baked (wrap garlic in tinfoil, put in 350 F oven for 45 minutes; this can be done 1– 2 days ahead of time)
  • 1 – 2 cloves fresh garlic
  • ½ Tbsp dijon mustard
  • 1 Tbsp lemon juice
  • 1 Tbsp capers
  • 1 Tbsp caper juice
  • olive oil – ¼ cup – 1 cup – depending on consistency desired and purpose of the sauce
  • salt and pepper to taste

Squeeze baked garlic out of its paper and put in blender.  Add remaining ingredients and blend until smooth.

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From around the web:

The Life-Changing Loaf of Bread

Probably the highest fiber loaf of bread I’ve ever made!  This is a no-knead, no-flour, no-yeast “bread”.  Quite easy to make and yummy.  Very nutrient dense.  Start with only a slice or two and make sure you drink extra water.

Flourless Zucchini Banana Bread

Great use of excess summer zucchini.  Nutritious enough to eat for breakfast.  Yummy enough to serve as a birthday cupcake!  (I’ve done both)

Almond Flour Cake

I made this with blackberries and coconut whip for my mother’s gluten-free, dairy-free birthday cake.  It was very well received.  You can substitute all or part of the sugar in this recipe with xylitol.  Note: xylitol is a useful sweetener, as it prevents cavities and doesn’t raise blood sugars much (very useful in diabetes).  But some people will find it causes digestive discomfort so try a small amount first.  Also don’t let dogs eat xylitol.

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Chocolate Avocado Pudding (wheat, dairy, refined sugar free)

  • 1 tsp Cocoa, heaping
  • 1 large ripe Avocado
  • 1⁄2 Cup water
  • 1/8 tsp cinnamon
  • 5 large dates
  • 16 drops vanilla extract

1. Pit and chop the dates. Place in the water to soak.

2. Blend the liquids, spices and the cocoa. While blender is on, carefully drop in date pieces until blended smoothly, then add chunked avocado. Scoop into bowl.

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Flourless Chocolate Cake

This is a gluten-free, dairy-free chocolate cake that tastes delicious. It’s also incredibly simple to make and high in fiber, thanks to the beans. I hope you enjoy it!

  • 1 19 oz. can chickpeas, drained (your secret ingredient)
  • 1/3 cup orange juice (you could also experiment with other juices – mango perhaps?)
  • 4 large eggs at room temperature
  • 1 cup light brown sugar
  • 2/3 cup cocoa
  • 2 tsp. baking powder
  • 1 tsp. baking soda

In blender or food processor, blend chickpeas and orange juice. Add eggs, one at a time, and continue blending. Add brown sugar, cocoa, baking powder, and baking soda. Blend together until mixed thoroughly. Bake in a greased 9″ round cake pan in 350 degree oven about 50 minutes. Serve warm or cold with a berry or chocolate sauce.

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Black Bean Brownies

Using beans as a base for the dessert makes these gluten free and rich in protein and fibre.

  • 1 – 15 oz can black beans, rinsed and drained (or cook your own)
  • 3 eggs
  • 3 tbsp vegetable oil (I prefer melted coconut oil)
  • 1/4 cup cocoa powder
  • pinch of salt
  • 1/2 cup sugar
  • optional toppings: 1/2 cup dark chocolate chips, chopped walnuts or pecans

Combine all ingredients except toppings in a blender and blend until smooth consistency. Pour into a well-greased pan and sprinkle the toppings on top. Bake in 350 F oven for 30 minutes or until the top is dry and the edges pull away.

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Smoky black bean dip (dairy free, wheat free, sugar free)

  • 15 ounce can of black beans
  • 3 Tbsp chopped cilantro
  • 1⁄2 C chopped onion
  • 2 – 3 garlic cloves
  • 1 Tbsp chopped chipotle pepper or chipotle sauce
  • 1 pinch cayenne
  • 2 Tbsp lime juice
  • salt and pepper
  • 1⁄4 C toasted pumpkin seeds (optional)

In a food processor mince beans, cilantro, onion, garlic and chipotle pepper. Add cayenne, lime juice, salt, pepper and blend until fairly smooth. Garnish with pumpkin seeds. Serve with raw veggies, crackers or corn chips.

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Roast Pumpkin or Squash seeds

When cleaning out pumpkin or squash remove seeds and separate from fibers. Soak in water and 1 tsp of salt overnight.

  1. Preheat oven to 350 F.
  2. Drain seeds from soaking liquid and spread onto baking tray in a single layer and put baking tray in oven.
  3. Bake seeds for 15 – 20 minutes, until seeds are brown and crisp. Remove from oven, let cool and enjoy. Can be eaten on their own, or added to baking, salads or trail mix.

Variation: Before baking, toss seeds with garlic powder.

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Veggie Pate

  • 1 onion, diced
  • 1 portobello mushroom, diced (can replace with an equivalent weight of button mushrooms)
  • 4 cloves garlic, diced
  • splash olive oil
  • 1 C raw sunflower seeds
  • 1⁄2 C brown rice flour
  • 1⁄2 C nutritional yeast
  • 2 tsp dried basil
  • 1 tsp dried thyme
  • 1⁄2 tsp salt
  • 1⁄4 tsp kelp powder (optional)
  • 1 1⁄2 C water
  • 3 Tbsp Braggs or soy sauce
  • 1 C grated yam
  • 1/3 C olive oil

Preheat oven to 350 F. In a medium saucepan, sauté onions, mushrooms and garlic in olive oil on medium heat until tender. While onion mixture cooks, grind sunflower seeds in a blender or food processor. In a large bowl combine ground seeds, brown rice flour, yeast, basil, thyme, salt and kelp. Add water, Braggs, grated yam and olive oil. Stir in sautéed onion mixture and mix well. Spoon mixture into 9 inch pie plate. Bake mixture for 60 minutes or until center is set and browned. Can serve warm or chilled. Good spread on crackers, bread or with cut veggies.

Notes on nutritional yeast: Nutritional yeast can be found in the bulk section of natural stores like Whole Foods, Choices or Famous Foods in Vancouver or Community Farm Store in the Cowichan Valley. It has a yellow, flaked appearance and should not be confused with other types of yeast (brewers or bakers yeast). Nutritional yeast is a source of B vitamins and can be used as a condiment and flavoring agent. I enjoy nutritional yeast on popcorn with a little olive oil and salt, but some would say that that is an acquired taste!