Roots To Health Naturopathic Clinic
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Tofu Vegetable Stir fry with Soy Ginger Sauce

11/27/2014

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o    Brown rice or quinoa

o    1 package of organic extra firm tofu

o  Any vegetables you have.  Below is just an idea and approximation to what we use.  Makes 2-4 servings : 1 cup broccoli, 1 carrot, 1 pepper, 1 small onion, ½ cup snow peas or green beans, ½ to 1 cup mushrooms, 1 cup spinach or kale

Soy Ginger sauce

o   ¼ cup low sodium soy sauce or tamari

o   2 tbsp rice vinegar

o   3 cloves of minced garlic

o   1 tbsp of minced ginger

o   2 tsp arrowroot powder in 2 tbsp water

Start by cooking your brown rice or quinoa – see page 2 for details.  Next put 2 pans (1 stir fry pan or wok and one flat pan) on low to medium heat (setting 3-4 on typical stoves).  Place small amount of coconut oil in both pans to cover the bottom.  Cut tofu in cubes and cook to golden brown and set aside.  Cut all vegetables and put in stir fry pan.  Note: it is a good idea to start with harder vegetables and add in the others as you go (as listed above).  Once vegetables are cooked, still slightly crunchy and crisp, add tofu and turn to minimal heat.  Prepare sauce by mixing together all ingredients in a bowl.  Add to stir fry and cook until sauce thickens.  Serve tofu and vegetable stir fry over rice.

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Quick and Easy Tomato Sauce

11/19/2014

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Store bought tomato sauce just doesn't taste that good.  It is also full of hidden ingredients like gmo vegetable or soybean oils, refined sugars etc.  This is a quick and easy tomato sauce recipe that is very clean and delicious.

Ingredients

·         1 medium onion diced

·         3 cloves minced garlic

·         ¼ cup red wine or 2 tbsp balsamic vinegar

·         2 cups fresh diced tomatoes (Tip - cut stems out and toss in a food processor and pulse till diced)

·         ¼ cup tomato paste (from glass jar or BPA free can - we use Bio Italia from Centex)

·         1 tsp each of dried herbs or 1 tbsp each of fresh herbs – basil, oregano and parsley.  Can add 1/4 tsp chili pepper flakes if prefer a spicy sauce.

·         ½ tsp coconut sugar or Sucanat

·         Fresh pepper ground to taste

·         1/8 to ¼ cup raw, unfiltered olive oil

Heat a sauce pot over low to medium heat and add a small amount of coconut oil enough to coat the bottom of the pot.  Put onion and garlic in pot and cook over low to medium heat till onion is tender.  If using wine add next and let bubble for a few seconds then add everything else except olive oil.  Bring to a boil on medium/high heat and then reduce to low/medium heat.  Simmer for about 15 minutes or until sauce thickens.  Add olive oil and stir.  Puree if desired in the blender or use an immersion blender.


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Easy Slow Cooker Red Lentil Soup

11/13/2014

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This soup is great on a cold winter afternoon for lunch.

Ingredients

·         1-2 tbsp olive oil

·         1 medium sized onion diced

·         3-5 garlic cloves minced

·         2 tsp ginger minced

·         2-3 tsp curry powder

·         2 cups red lentils

·         4 cups water

·         4 cups veggie broth preferably homemade (or can use all water)

·         4 carrots sliced

·         4 cups of kale or swiss chard

·         3 tbsp lemon juice

Add all ingredients except kale or swiss chard and lemon juice to slow cooker.  Cook on low 5-6 hours until lentils split and mixture thickens.  Add kale or swiss chard and lemon juice cook for 10 more minutes. If you don’t have a slow cooker you can add all ingredients except kale or swiss chard and lemon juice to a pot and bring to a boil and simmer until thickened and follow directions above.

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Salad and Salad dressing

11/5/2014

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With salad and salad dressings there are endless possibilities.  Here's a basic salad idea and salad dressing.

Salad


·         1 cup lettuce: spinach, arugula, mixed greens, kale or boston leaf

·         1 cup vegetables: broccoli, cucumber, pepper, tomato, grated carrot, green onion

·         ½ cup protein: black beans, lentils, chickpeas, chicken, fish

·         ½ avocado for healthy fat

·         1/8 cup cheese (goat feta, goat cheese, sheep feta, sheep cheese, organic cheddar) optional

Cut vegetables and mix together.  Changing vegetables and protein makes a whole new salad.  Also, homemaking and changing the spices and vinegars for salad dressing can vary it as well.  Adding pear, apple or berries and raw nuts (like almonds, pecans, walnuts) and raw seeds (pumpkin, hemp hearts) is another option. 

Salad Dressing

·         ¼ cup extra virgin olive oil

·         1-2 cloves minced garlic

·         2-3 tbsp apple cider vinegar or balsamic vinegar

·         1 teaspoon fresh lemon juice or 1-2 lemon wedges squeezed

·         1 teaspoon Dijon mustard

·         Tamari to taste

·         Freshly ground black pepper, to taste

Add all ingredients in a bowl and whisk together.  Note: Can add spices like turmeric, basil, oregano, cumin, thyme, cayenne.  Store in jar in the fridge - oil may harden so either bring out before using or run jar under warm water to soften oil.


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    Chris and Darcie

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