TouchStone Health Photo
TouchStone Health Photo
TouchStone Health Photo

Archive for the ‘vegetarian’ Category

Warming Vegan Lentil Dahl

Posted on: September 23rd, 2021 by Anna Totzke

by Jill Jackson, CNP, NNCP 

Hello friends! I bring to you the perfect curried fall recipe. This recipe is easy to make and is vegan, gluten-free, and sugar free. It also works great for meal prepping and will freeze nicely! I hope you give it a try. 

Serves: 6-8 Prep time: 15 mins

Cook time: 20-25 mins Total time: 40 mins

Ingredients:

  • 1 large zucchini 
  • 1 large red bell pepper 
  • 2-3 cloves of garlic (minced)
  • 1 3/4 cup of dried red lentils 
  • 1 cup of full fat coconut milk 
  • 850 ml of vegetable broth
  • 1 tbsp of fresh minced or grated ginger 
  • 1 1/2 tbsp of curry powder 
  • 1/2 tbsp turmeric 
  • 1/2 tbsp paprika
  • 1 small onion 
  • 1 large carrot 

Directions:

Begin by chopping all vegetables (bell pepper, carrot, zucchini and onion) into very small cubes. 

In a large pot or deep pan, heat 1 tbsp of olive oil (or oil of your choice) over medium heat and add in onion, garlic and ginger. Cook for 3-5 minutes or until onion begins to go translucent. 

Add in the rest of the vegetables and remaining oil and cook for another 3-5 minutes till vegetables begin to lightly soften. 

After rinsing your lentils, add them to your pot along with your vegetable broth. Add in all spices (you can adjust the amounts to your preferred taste) and add coconut milk. Mix everything together well. Bring to a simmer and allow mixture to cook for another 10-12 minutes, stir frequently to prevent the bottom burning. (Lentils should become nice and soft.)

Enjoy warm on its own or served with rice and naan bread! 

5 Ingredient Watermelon Feta

Posted on: June 21st, 2021 by TouchStone Health

Jill Jackson, CNP, NNCP

Hello friends! This recipe creation is a new favorite of mine!! It is perfect for cooling off in the summer heats. It is crisp, fresh and light with still an abundance of flavor. Since I like to keep things simple, this recipe is only 5 easily accessible ingredients. It is also gluten and grain free. I hope you enjoy as much as I did!

Cook Time: 15-20 minutes
Serves: 4-5 people

Ingredients:

  • 5 cups of cubed watermelon
  • ¼ cup of olive oil (preferably a lighter tasting oil)
  • ½ cup of crumbled feta
  • 1 generous handful of basil
  • Juice from 1 large lime (or 2 tbsp of lime concentrate)
  • Salt and pepper

Instructions:

  • Begin by cubing watermelon into bite sized cubes. Place in a medium to large bowl.
  • Next, crumble in feta and add in basil either whole or torn into smaller pieces.
  • In a separate small bowl add olive oil and lemon juice, whisk together until well
    combined. If you have a mason jar with a lid, vigorously shaking the olive oil and lemon
    juice together in the jar works as well.
  • Season with a salt and pepper, pour dressing over salad and mix all ingredients together
    till watermelon is evenly coated.
  • Plate and enjoy! (Tastes best chilled)

In Wellness,
Jill Jackson, CNP, NNCP

564-572 Weber Street North, Unit 3A
Waterloo, Ontario
N2L5C6