Cobi's Recommended Recipes

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Raw Cashew and Beets

Ingredients

  • 2 cups red beets, peeled and grated 1/2 cup
  • 1 tbsp. cilantro, chopped fine
  • 1/2 cup cashews, dry-roasted
  • 1/4 cup olive oil
  • 1/3 cup lemon juice
  • 1/3 cup maple syrup
  • 1/2 tsp black pepper
  • 1/2 tsp Celtic sea salt

Instructions

  1. Whisk the olive oil, lemon juice, maple syrup, salt and pepper in a bowl.
  2. Add the dressing to the grated beets and cashews.
  3. Garnish with cilantro and serve at room temperature.

Rajma Stew

Ingredients

  • 1 (19 oz) can red kidney beans
  • 1/2 red onion, chopped
  • 2 tbsp ghee or coconut oil
  • 1 tomato diced
  • 1/2 cup chopped cilantro
  • 1" fresh ginger cut into small pieces or grated
  • 1 tsp sea salt
  • 1 tsp red pepper
  • 1 tsp turmeric
  • 2 cups water

Instructions

  1. Heat oil in a saucepan, add onions and cook until translucent and slightly golden brown.
  2. Add tomatoes and cook 2 minutes. Add the spices and cilantro. Cook for 2 minutes. Add the water and kidney beans. Use less water for thicker stew.
  3. Bring to a boil, reduce temperature and simmer for 30 minutes.
  4. Serve with your favourite rice or cooked quinoa.

Butterless Butter Chicken

Ingredients

  • 1 large chicken breast cut into small cubes
  • 3-4 tbsp Ghee or coconut oil
  • 1/2 cup cashews and almonds
  • 1 large onion diced
  • 2 tomatoes diced
  • 1 cup fresh cilantro
  • 1 inch fresh ginger grated
  • 1 tsp sea salt
  • 1 tsp red pepper
  • 1 tsp turmeric

Instructions

  1. In a frying pan heat the 2 tbsp ghee and add the onions.
  2. Add the tomatoes and cilantro.
  3. Add the dry spices and nuts.
  4. Cook until tomatoes are soft and set aside to cool.
  5. Cook the chicken in the remaining ghee.
  6. Puree the tomato/onion mixture and add to the cooked chicken.

Spinach Mung Dal Soup

Ingredients

  • 1 cup mung dal
  • 1 cup baby spinach
  • 1/3 cup lemon juice
  • 1 tsp cumin seeds
  • 1 bay leaf, whole
  • 1 tsp turmeric
  • 1 piece ginger (1/2"), sliced
  • 1 tsp of peppercorns 1/2 cup cilantro, chopped fine
  • 1 tbsp Ghee 3-4 cups of water
  • 1 tsp of Salt or to taste 1/2 tsp of red pepper (ground)

Instructions

  1. Wash and rinse Dal 2-3 times.
  2. In a thick bottomed pot or pressure cooker add the ghee. When hot add the turmeric, cumin seeds, bay leaf, ginger and peppercorns.
  3. Add the dal and mix well with the spices. Boil for 15 min on low heat until dal is semi-cooked. Add spinach and cook for 5 min. more or until spinach wilts.
  4. Add salt, pepper and lemon juice.
  5. Garnish with cilantro and serve hot.

Veggie Soup

Ingredients

  • 4 carrots, chopped
  • 3 onions, chopped
  • 2 parsnips, chopped
  • 2 stalks of celery, chopped
  • 4 tbsp. olive oil
  • 2 quarts veggie stock
  • 1 cup brown rice or millet
  • 1 tsp. sea salt
  • 1/2 lb beet greens
  • 1 cup cooked chickpeas

Chopped parsley

Instructions

  1. In a large pot, saute chopped veggies in oil until lightly cooked.
  2. Add stock. Stir in brown rice or millet and add salt.
  3. Simmer at least one hour or until barley in tender.
  4. During last 15 minutes of cooking, add chickpeas and beet greens. Garnish with parsley.

Ultimate Veggie Burger

Ingredients

  • 1/2 cup onion, diced
  • 1 large garlic clove, minced
  • Flax eggs: 2.5 tbsp ground flax + 1/2 cup warm water, mixed in bowl
  • 1 cup gluten free oats
  • 1.5 cups bread crumbs (Gluten free or coconut bread crumbs)
  • 1 cup grated carrots
  • 1 cup cooked black beans, rinsed and roughly pureed or mashed
  • Heaping 1/4 cup finely chopped parsley (or fresh herb of choice)
  • 1/3 cup almonds, chopped (toasted if preferred)
  • 1/2 cup sunflower seeds, (toasted if preferred)
  • 1 tbsp. Extra Virgin Olive Oil
  • 1.5 tsp. chili powder
  • 1 tsp. cumin
  • 1 tsp. oregano
  • Kosher salt and black pepper, to taste (I used about 1/2 tsp kosher salt)

Instructions

  1. Preheat oven to 350F (if baking). In a large skillet, sauté onions and garlic in 1/2 tbsp. oil. Mix your flax egg together in a small bowl and set aside for at least 10 mins while you prepare the rest of the ingredients.
  2. Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.
  3. With slightly wet hands, shape dough into patties. Pack dough tightly as this will help it stick together (approx. 8 patties)
  4. Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about 5 minutes on each side. If baking in the oven, bake for 25-30 mins (15-17 minutes on each side) at 350F, until golden and crisp. For the BBQ, pre-bake the burgers for about 15 minutes in oven before placing on a pre-heated grill until golden and crisp on each side.

Chickpea Salad

Ingredients

  • 1 can rinsed and drained chickpeas
  • 1 zucchini, chopped
  • 1 tomato, chopped
  • 1 bunch kale, chopped
  • 2 tbsp apple cider vinegar
  • Sea salt to taste
  • 2 tbsp nutritional yeast
  • 1 tbsp coconut oil

Instructions

  1. Sautee zucchini, tomatoes and kale in 1 tbsp coconut oil until soft; let cool
  2. In a bowl add chickpeas, cooled veggie mixture, vinegar, nutritional yeast and salt

Steamed Veggies and Greens

Ingredients

  • 1 bunch kale, washed and chopped, rib removed
  • 1 bunch chard, washed and chopped, rib removed
  • 1 zucchini chopped
  • 1 cup shitake or brown mushrooms, chopped
  • 1 tsp freshly grated ginger
  • 2 cloves garlic minced
  • 2 tbsp coconut oil

Instructions

  1. Saute all ingredients together

Turkey Burgers

Ingredients

  • 1/4 c green onion (thinly sliced)
  • 1/2 c celery (finely chopped)
  • 2 apples (peeled and diced)
  • 2 tbsp extra virgin olive oil
  • 1 1/2 lb ground turkey breast
  • salt and pepper (to taste)
  • 1 tsp Tabasco sauce
  • lemon (grated zest and juiced)
  • 1 T fresh dill (chopped)
  • 1/4 c Major Grey chutney
  • 1 avocado (sliced)
  • 6 whole wheat or gluten free buns or large leaf lettuce instead of buns

Instructions

  1. Heat the olive oil in a medium skillet on medium high heat. Sauté the onion, celery and apples until soft.
  2. In a large mixing bowl, combine the ground turkey with the sautéed ingredients and then mix in remaining ingredients.
  3. Form into patties.
  4. Place the burgers on a preheated grill and cook for about 6-7 minutes on each side.
  5. Place on bun along with sliced avocado and desired condiments.

Turkey Lettuce Wraps

Ingredients

  • 1 lb lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp salt
  • 1 tsp chilli powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp bell pepper, minced
  • 3/4 cup water
  • 4 oz can tomato sauce
  • 8 large lettuce leaves from butter or romaine lettuce

Instructions

  1. Brown turkey in a large skillet. When no longer pink add dry seasoning and mix well.
  2. Add onion, pepper, water and tomato sauce and cover.
  3. Simmer on low for about 20 minutes.
  4. Wash and dry the lettuce.
  5. Place meat in the center of leaf and top with tomatoes and salsa.

Kale Chips

Ingredients

  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon seasoned salt

Instructions

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Optional: Sprinkle kale with 1/4 cup nutritional yeast for a delicious cheddar flavour.


Roasted Chickpea Snack

Ingredients

  • 2 tablespoons olive oil
  • 1 tablespoon ground cumin
  • 1 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 1 pinch sea salt
  • 1 pinch ground black pepper
  • 1 dash crushed red pepper
  • 1 (15 ounce) can chickpeas, rinsed and drained

Instructions

  1. Preheat an oven to 350 degrees F (175 degrees C).
  2. Whisk the oil, cumin, garlic powder, chili powder, sea salt, black pepper, and red pepper together in a small bowl; add the chickpeas and toss to coat. Spread into a single layer on a baking sheet.
  3. Roast in the preheated oven, stirring occasionally, until nicely browned and slightly crispy, about 45 minutes.

Vegan Cheese

Ingredients

  • 1 tsp coarsely chopped garlic
  • 1/2 tsp sea salt
  • 2 cups of raw almonds and cashews
  • 1/4 cup fresh lemon juice
  • 1/4 cup of water (as needed)

Instructions

  1. Place garlic and salt in food processor and blend. Add nuts and process into small pieces. Add lemon juice and water. Process to mix well. Add more or less water to reach your desired consistency.
  2. Will keep 4 to 5 days in the fridge. Put it on everything (veggies, sandwiches, veggie patties, crackers).
  3. Add fresh or dried herbs, olives, sundried tomatoes, turmeric, etc... for variety.

Meal in a Muffin (Makes one dozen)

Ingredients

  • 1 medium carrot, grated
  • 1 large apple, grated
  • 1/4 cup ghee
  • 1/4 cup unsweetened applesauce
  • 2 eggs
  • 1/3 cup molasses, or honey (or mixture of those sweeteners)
  • 2 tsp. vanilla
  • 3/4 cup millet flour
  • 1/4 tsp. cinnamon
  • 1/2 tsp. baking powder
  • 1/4 tsp. ginger
  • 1/8 tsp. nutmeg
  • 1/4 cup shredded unsweetened coconut
  • 1/2 cup dates

Instructions

  1. Preheat oven to 375 degrees.
  2. Mix together all wet ingredients and set aside.
  3. In a separate bowl, mix all dry ingredients then mix both together.
  4. Lightly coat muffin tins with oil spray. Fill 3/4 full and bake 15-20 minutes or until toothpick comes out clean. Allow to cool on a rack.

Baked Apple

Ingredients

  • 1/3 cup golden raisins
  • 2 Tbsp. apple juice
  • 6 cooking apples, cored
  • 1 1/2 cups water
  • 1/4 cup frozen unsweetened apple juice concentrate
  • 2 tsp. pure vanilla extract
  • 1 tsp. cinnamon
  • 1 tsp. arrowroot

Instructions

  1. Remove peel from top third of each apple and arrange in a small baking dish.
  2. In a medium saucepan, combine other ingredients and bring to a boil, stirring frequently.
  3. Reduce heat and simmer 2-3 minutes, until slightly thickened. Distribute raisins, filling centers of each apple. Pour sauce over apples and bake, uncovered, at 350 degrees for 1 to 1 1/2 hours. Baste occasionally and remove from oven when apples are pierced easily with a fork. Spoon juice over apples and serve warm.

Poached Pears

Ingredients

  • 6 pears
  • 2" stick cinnamon or 1 tsp. cinnamon
  • 1 t. cardamom
  • 2 c. apple juice or apple cranberry juice

Instructions

  1. Peel pears or leave whole.
  2. Place in covered casserole in oven or soup pot on stove.
  3. Cook until soft-30-60 minutes depending on the ripeness of the pears.

Wrap It Up!

Ingredients

  • 4 Whole wheat tortilla shells (substitute a gluten free wrap such as brown rice, millet or teff or use large leaf lettuce)
  • 2 cups cooked and diced chicken
  • 1 cup chopped celery
  • 1/4 cup diced green onions
  • 1/2 cup seedless grapes (cut in half)
  • 1-2 tbsp. organic mayonnaise (substitute 0% plain Greek yogurt with a squeeze of fresh lemon)

Instructions

  1. Mix everything together in a bowl and spoon the mixture lengthwise into the center of the wrap. Roll the wrap and enjoy!
  2. This makes 4 wraps, alter the amounts to make as few or as many as you want.

Quinoa Salad

This can be made ahead to have ready for dinner, lunch or a snack. Add a breast of chicken and have as a complete meal!

Ingredients

  • 1.5 cups quinoa
  • 3 cups water
  • 1 diced red pepper
  • 1 diced yellow pepper
  • 1 diced green pepper
  • 1 diced tomato
  • 1/4 cup diced green or white onions
  • 1/2 crumbled feta
  • 3 tbsp. flax seed oil
  • 1/2 lemon
  • 1 tsp. dried basil or 2 tbsp. fresh basil

Instructions

  1. Boil 3 cups of water in a saucepan.
  2. Add the quinoa. Cover and simmer for 15 minutes.
  3. Remove from heat and let cool.
  4. Fluff with fork and transfer to a bowl.
  5. Add all remaining ingredients, stir together and refrigerate to cool.

Brown Rice and Bean Salad

This couldn’t be easier!

Ingredients

  • 2 cups of cooked brown rice.
  • 1 can of marinated bean salad (found in the bean or organic aisle)
  • 1/4 cup diced green onions
  • 1/2 cup diced tomatoes
  • Parmesan cheese
  • 3 tbsp. Balsamic vinegar

Instructions

  1. Mix the beans and rice together. Mix in balsamic vinegar. Add in green onions and tomatoes. Top with parmesan cheese. Enjoy!

Superfood Smoothie

Choose a green powder that is made from organic whole foods and features high chlorophyll foods such as wheatgrass, spirulina, and barley greens.

Ingredients

  • 1 cup (250 ml) unsweetened almond or coconut milk
  • 1/3 cup (160 ml) frozen berries
  • 1 small fresh or frozen banana
  • 2 tsp. Greens powder
  • 1-2 Tbsp ground flax seed or flax oil
  • 1/2 tsp tahini (found in natural food section with the nut butters)
  • 1/2-1 cup filtered water

Instructions

  1. Blend all ingredients together in a blender. Drink and enjoy each morning or at any time of the time of the day!

Berry Breakfast Wrap

Using natural nut butter, such as almond butter is recommended for this recipe. Almond butter adds protein, good fats and calcium.

Ingredients

  • 1 cup (250 ml) gluten free granola
  • 1 cup (250 ml) yogurt (0% Greek plain yogurt is the best)
  • 2 Tbsp. almond butter
  • 1 banana
  • 1 tsp. honey or maple syrup
  • 1/2-1 cup berries
  • 2 x 10 inch whole grain brown rice tortillas

Instructions

  1. In a large bowl, combine the yogurt, granola, maple syrup and banana.
  2. Fold in the berries. Divide the nut butter between the tortillas and spread over each. Leave a 1 inch border around the edge.
  3. Divide the granola mixture between the tortillas.
  4. Place mixture on the lower half of the wrap. Wrap from the bottom, tucking in the outer right and left edges in as you roll.
  5. Wrap in some foil or wax paper for a wrap to go!

Oh So Easy Stir-fry

Fresh vegetables are so important and this recipe allows you to get tons.

Ingredients

  • 1 Tbsp olive oil
  • 450 g extra-firm tofu, cut into 1-cm cubes OR 2 breasts of cooked chicken cut into cubes
  • 2 cups cauliflower, cut into bite size pieces
  • 2 cups broccoli, cut into bite size pieces
  • 4 medium carrots, sliced
  • 1/2 cup vegetable stock
  • 1/4 lb. snow peas
  • 1 tsp. garlic, finely chopped
  • 2 Tbsp. ginger root, grated
  • 4 cups red or green cabbage, chopped (you can use coleslaw mix found in the salad aisle of most grocery stores)
  • 1 Tbsp Bragg's soy sauce or wheat free Tamari (or to taste)

Instructions

  1. In a wok, over medium-high heat, heat oil and add cauliflower, broccoli, and carrots. Stir-fry for 3 minutes.
  2. Add in the vegetable stock, cover and steam for 2 minutes.
  3. Add the snow peas and tofu or chicken and stir well and cook for another minute.
  4. Add the garlic, ginger root and cabbage, cook until tender but crisp.
  5. Stir in soy sauce and serve alone or on whole grains.

Quinoa Stir-fry

This one takes only minutes to make and is good hot or cold! Quinoa is a complete protein, so you don't even have to add meat or tofu to this one!

Ingredients

  • 1.5 cups Quinoa (found in bulk or natural food aisle)
  • 3 cups water
  • 2 cups broccoli, cut into bite size pieces
  • 1/2 cup chopped celery
  • 1 cup carrots, sliced
  • 1/2 cup chopped green onion
  • 2 Tbsp. Bragg’s or Tamari soy sauce (or to taste)
  • 1 Tbsp. apple cider vinegar (or to taste)

Instructions

  1. Boil the water and add Quinoa.
  2. Turn down heat to simmer, cover and cook until you can see white rings around the grains (approx. 15 minutes).
  3. Add in vegetables, soy sauce and apple cider vinegar and cook for another 5 minutes with the lid on.
  4. That's it! Enjoy.

Stuffed Bell Peppers

This is a dairy-free, egg-free, and gluten free main course that the whole family will enjoy. It is a wonderful, delicious, and healthy alternative to pasta! Makes 2-4 servings.

Ingredients

  • 4 cloves garlic
  • 1 small onion, minced
  • 1 small carrot, chopped
  • 4 mushrooms, chopped
  • 1 stalk celery, chopped
  • 1 tbsp. olive oil
  • 1 cup spinach, chopped
  • 1 cup cooked or canned chickpeas
  • 1 14-oz. (398-ml) can diced tomatoes
  • 4 tbsp. tomato paste
  • 2 tbsp. olive oil
  • 1 tbsp. apple cider vinegar
  • 2 tsp. dried basil
  • 1 tsp. oregano
  • 1/2 tsp. dried thyme
  • 1/2 tsp. salt
  • 1 tsp. pepper
  • 2-3 large bell peppers (your choice), halved and seeded

Instructions

  1. Pre-heat oven to 375 degrees F.
  2. In a medium saucepan on medium heat, sauté the garlic, onions, carrots, mushrooms and celery in oil until veggies become tender.
  3. Remove from heat, add spinach and cover. Let sit for 5 minutes.
  4. In a large bowl combine the vegetable mixture, chickpeas, tomatoes, tomato paste, oil, vinegar, basil, oregano, thyme, salt and pepper and mix well.
  5. Lay out the peppers on a large baking sheet and spoon an even amount of mixture into each pepper. Cover and bake for 20-30 minutes.

Avocado Salsa

Ingredients

  • 1/2 cup cooked or cned corn niblets
  • 1/4 cup olives (your choice) chopped
  • 1/2 small red bell pepper, chopped
  • 1/2 small onion, chopped
  • 1 clove garlic, minced
  • 1 Tbsp. olive oil
  • 1 Tbsp. lemon juice
  • 1/2 tsp. dried oregano
  • 1/8 tsp pepper
  • 1 avocado, diced

Instructions

  1. In a large bowl, combine the corn, olives, red pepper and onion.
  2. In a small bowl, whisk together the garlic, olive oil, lemon juice, oregano, salt, and pepper.
  3. Pour the dressing over the salsa.
  4. Stir in the avocado just before serving.

Cashew Cream Cheese

Serves: 5-8

Ingredients

  • 1 cup cashews
  • 1 cup filtered or distilled water
  • 2 tbsp herbs of choice
  • 2 tbsp dill, fresh

Instructions

  1. Soak cashews in water overnight.
  2. Pour half of the water into the blender and slowly add cashews.
  3. Season with herbs.
  4. Chill for a few hours to thicken.

Curry Dressing

Servings: 6

Ingredients

  • 3/4 cups yogurt
  • 1/3 cup citrus juice
  • 1 Tbsp. honey
  • 2 tsp. curry powder
  • 2 drops hot sauce
  • 1/8 tsp. salt
  • 1/8 tsp. pepper

Instructions

  1. Mix together all ingredients.

Garlic Chickpea Dip

Ingredients

  • 1 can (approx. 400g) of cooked chick peas (or you can soak overnight and cook 1 cup of dried chick peas)
  • 2 Tbsp. olive oil
  • 1-2 cloves of fresh garlic
  • 2 Tbsp. tahini (sesame paste)
  • Juice of 1 lemon
  • Water to blend
  • Salt and pepper to taste

Instructions

  1. Place all ingredients in a food processor and blend until fairly smooth—you may need to keep adding water bit by bit until you get the consistency you want.

Raita

Good for steamed veggies, salads, rice, with curry.

Ingredients

  • 1 tomato—diced finely
  • 1/4 small red onions—diced finely
  • Handful of cilantro—diced finely
  • 1/2 tsp. salt
  • 1 cup yogurt
  • 1 tsp. cumin—to taste

Instructions

  1. Mix together all ingredients.

Soy Seasoning

Good on steamed veggies, salads

Ingredients

  • 1/2 cup Bragg’s (non-fermented soy sauce)
  • 1/2 cup flax/Udo/hemp oil
  • 1/2 lemons—squeezed

Instructions

  1. Mix together all ingredients.

Immune Boosting Soup

Ingredients

  • 6 cups water
  • 3 Tbsp. chopped ginger
  • 10 chopped scallions
  • 1 brick tofu, cubed
  • 3 cups of bean sprouts
  • 3 Tbsp. Tamari
  • 1/2 tsp. red pepper
  • 1 tsp. paprika or 1/2 tsp. cayenne pepper
  • 1 head of garlic
  • Juice of 1 lemon

Instructions

  1. Coat the inside of a wok or pan with olive oil and simmer for 15-20 minutes.