CALL (647) 477-8131
Simple and Delicious!

Like This Post
Share This:

If you were at the Toronto Vegetarian Food Fair this past weekend and you saw my cooking demo, then you would know exactly what I am talking about. If not, I will tell you anyways. It is always so much fun to get up in front of people and teach them about how easy it can be to make whole foods apart of your everyday life! That was the goal at my demo, to educate people on how everyday eating can be simple and delicious which will ultimately lead towards a path of optimal happiness, health and healing!

I am going to provide you with a brief overview how you can Stock Your Cupboards Full of the Best Quality Ingredients!

 

Choose whole, fresh foods!

  • Raw, living and sprouted foods
  • Fresh organic vegetables and fruits
  • Nuts and seeds (almonds, pumpkin seeds, hazelnuts, walnuts)
  • High quality vegetarian protein (tofu, tempeh, beans, nuts, seeds and greens)
  • Whole and gluten free grains (spelt, quinoa, millet, brown rice)
  • High quality fats (fresh pressed oils: olive, coconut, sesame) nuts, seeds and avocado

Choose organic, bio-dynamic and local foods as much as possible

  • Organic foods have few or no chemicals, they have more minerals, nutrients and energy
  • They support local family farms, increase agricultural diversity, and reduce the need for transportation of imported foods (less pollution!)
  • They taste better and promote eating food in season

Choose a variety of foods everyday

  • Rotate your foods and get the most out of whole grains, vegetables, fruit, nuts and seeds
  • When planning your meals or creating recipes – get a balance of flavours whether it is sweet, sour, salty, bitter and astringent, pungent.

- Sweet: grains like rice, sweet fruit, carrots, beets, nuts, honey and other sweeteners

- Sour: lemons, tomatoes, grapes, plums, vinegar

- Salty: seaweed, celery, leafy greens, some cheeses (feta)

- Bitter: green leafy greens, endive, chicory, parsley, coriander, coffee

- Pungent: cayenne, chili peppers, ginger, garlic, leeks, radishes

- Astringent: beans, lentils, apples, pears, cabbage, broccoli, potatoes

For overall balance and diversity:

- Be sure to use different colours (taste the rainbow) textures (crunchy, soft, chewy, crispy), shapes (get creative when cutting fruits and veggies)

To go along with this I have some videos of the recipes I covered (along with the recipes of course!)

White Bean Dip with Dill

A delicious spread to enjoy with flatbread, crackers or served with crunchy raw veggies!

Ingredients:

1 cup soaked or 1 can of navy beans

2 cloves garlic

2 tbsp – ¼ cup tahini

1 bunch of fresh dill or basil, finely chopped

1 tbsp olive oil

¼ cup lemon juice

Salt and pepper to taste

(Add water if a thinner consistency is desired)

Procedure:

  1. Cook soaked beans in large pot for 45 minutes – 1 hour.
  2. Place garlic, lemon juice, and half of the beans into blender or food processor and blend well.
  3. Add the remaining beans, tahini, olive oil, salt and pepper and blend until smooth (add water if necessary).
  4. Transfer spread to bowl and stir in the fresh herbs.

Citrus Cranberry Quinoa Salad

Ingredients:

1 cup quinoa

2 cups water

½ teaspoon salt

½ cups hazelnuts

½ cup cranberries

½ cup orange juice

¼ tsp ground fennel seeds or Chinese 5 spice powder

½ cup orange segments

1 cup of broccoli florets

Vinaigrette

Zest of one orange

¼ cup fresh orange juice

1 tablespoon + 1 tsp lemon juice

2 teaspoons balsamic vinegar

½ teaspoon sea salt

¼ cup olive oil

  1. Rinse and drain quinoa. Add 2 cups of water and salt and bring to boil.  Lower heat and simmer, covered, until grains have burst and are tender but still chewy (about 12-15 minutes). Drain and set aside in medium bowl.
  2. Preheat oven to 325 F. Toast hazel nuts in oven until center are golden, about 5 -10 minutes. Let cool and rub in towel to remove as much of the skins as possible. (Or you can purchase organic dry roasted hazelnuts!)
  3. Soak Cranberries in orange juice for 5-10 minutes.
  4. Cut broccoli into small florets and blanch (place in boiling water for 1-2 minutes) and set aside.
  5. Add the soaked cranberries and the 5 spice to the warm rice. Toss with Vinaigrette.
  6. Just before serving, combine hazelnuts and cranberries and broccoli with quinoa. Season with salt and pepper and garnish with orange segments.

Chocolate Avocado Pudding

Ingredients:

2 avocados

1 tbsp vanilla extract

2 tbsp maple syrup

4 Medjool dates (soaked overnight or boiling water for 20-30 minutes)

1 tbsp of pure unsweetened cocoa powder

1 tbsp almond butter or 1/2 cup raw almonds (soaked in water overnight for 8 hrs.)

1 tsp cinnamon

1 ripe banana (optional) for extra flavour!

Procedure:

  1. Combine the ingredients in a blender and whirl on high until well blended into a thick creamy pudding.
  2. Divide the pudding into 2 servings
  3. ENJOY!


Like Marni Wasserman
Share This:



3 Responses to Simple and Delicious!

  1. Pingback: Fun at the Food Fair | Fully Nourished

  2. Pingback: All in One Super Bowl | Fully Nourished by Marni Wasserman

  3. Pingback: Fill me with Falafel (oven baked)! | Fully Nourished by Marni Wasserman

Leave a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

YOUR PLATE
GREEN FORK SPECIAL
MOST POPULAR POSTS

32 Lessons in 32 Years Reflecting on what I've learned in my 32 years on the planet.

Enjoy a Full Day of Renewal at my Urban Retreats Get yourself on the right track and learn how to adopt a plant-based diet that works with your lifestyle.

Glow Without Gluten 5-Week Program Learn how you can become lighter, leaner and livelier in 5 weeks!

PURELY FIT TIP
purity fit tip

Plant-based foods are alkaline-forming, which means they create less acidity in the body. As an added bonus, they also neutralize existing acid! When you work out and train, you are already pushing the acidity limits in your body, so it's important flush it out with plant-based foods. Some of my favourite detoxifying foods that I use in my classes are broccoli, seaweed, and avocados.

Planti-Ful Inspiration
Fully Nourished Lifestyle

Eating plants makes you feel good inside and out. So why not wear it and show it off to the world that you can feel powerful being fueled on plants!

Get Fully Nourished with Me!
I am Marni Wasserman, your plant loving culinary nutritionist and health strategist. I am dedicated to giving you a reason to eat well, savour your food and live a nourishing lifestyle. WIth passion and experience, I strive to enlighten you how everyday eating can be simple and delicious. I can't wait to meet you at a class!