It’s time for another volume of recipes! We always focus on finding ways to eat higher quantities of fruits and vegetables. There are thousands of phytonutrients in just one piece of fruit or one vegetable, and the best part is that we haven’t even scientifically identified them all yet, nor do we fully understand how they work synergistically together! But we do know that they are the foods with the densest quantities of vitamins, nutrients and antioxidants, so we try to eat as many servings of F+V as we can every day!
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DINNER:
Easy Slow Cooker Sweet Potato Black Bean Quinoa Soup
It’s still winter up here in the northern hemisphere, so we’ll share a delicious, hearty slow cooker soup that you can start in the morning and enjoy at dinner!
3 large sweet potatoes, peeled and cut into 1/2 inch cubes
1 large sweet onion, diced
3 cups diced tomatoes
2 cups chopped carrots
1 cup chopped apple (remove skins)
3 tablespoons tomato paste
2 cloves garlic, finely chopped
2 tsp cumin
1 tsp chili flakes
1 cup finely chopped kale
1 cup finely chopped spinach
3/4 tsp salt and pepper
5 cups water
1.5 cups cooked quinoa
1.5 cups cooked black beans
Place sweet potatoes, onion, tomatoes, carrots, tomato paste, apple, garlic, cumin, chill flakes, kale, spinach and salt and pepper into slow cooker with water. Cook on high for 4 hours and then add cooked quinoa and black beans and cook for 1 more hour. Enjoy!
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LUNCH:
Jo-Anne’s Amazing (almost) Raw Pad Thai
This is one of my most favourite raw lunch options. It’s so easy to throw everything into the blender, and mandolin/chop up your veggies! (Be careful with the mandolin, those things are dangerous!)
To make the sauce, In a high speed blender, add:
4 pitted dates
3 basil leaves
1 roma tomato
1/2 tsp red pepper flakes
1 tsp sesame seeds
1 tbsp coconut aminos (or soy sauce if you don’t have aminos)
1 tbsp balsamic vinegar
2 tbsp lemon juice
2 shakes ginger powder
5 shakes Himalayan sea salt
1 tbsp maple syrup
1/2 tsp garlic powder
For the Noodles:
Chop 6-7 large leaves of romaine or leaf lettuce
Mandolin slice 1-2 carrots into match sticks
Mandolin slice 1/2 a cucumber into match sticks
Mandolin slice 1 stalk celery into match sticks
Mandolin slice 2 peppers into slices (choose yellow, orange or red!)
(or you can use your spiralizer for the carrots and cucumber)
Drizzle the sauce over your veggies and enjoy!
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BREAKFAST:
Cherry Berry Smoothie
This is a delicious smoothie to kick start your morning! You’ll love the bursts of flavour to awaken your taste buds and rev up your day! Filled with healthy fats and antioxidants, this one is a keeper!
To your high speed blender, add:
1/2 cup frozen cherries
1/2 cup frozen blueberries
1 frozen banana
1 handful spinach
2 tbsp raw cacao powder
2 tbsp chia seeds
5 ice cubes
1.5 cups unsweetened almond milk
Blend until smooth and enjoy!! Recipe can easily be doubled to feed the rest of your family!
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Jo-Anne Richardson has almost a decade of experience managing a chiropractic office and educating patients on how chiropractic can allow your body to express optimal health. She is a Registered Holistic Nutritionist and holds a Degree in Communications. She loves to experiment with raw vegan recipes, loves to salsa dance, travel and learn new holistic health information to share tips with everyone who visits the office.
