Use vegetable peeler to remove the yellow layer from the lemon, keeping as much of the white pulp as possible. Juice apples, then lemon and stir together. Serve with ice. Nutri options: Add 1 tsp flax seed oil to supply daily requirement of omega-3 fatty acids and improve the balance of essential fats.
Makes 2 servings. Per serving: calories: 130; fat: 0.8g; carbohydrate: 34g; protein: 0.75g; fibre: 4.4g; Percentage of calories from fat: 5%.
Juice carrots and apple. Run the banana under hot water to help remove the skin. Chop banana and blend with carrot/apple juice. Make your own combination by playing with the amounts of each ingredient or add some lemon, lime or other fruit on hand. Nutri options: Add a tsp of Red Star Nutritional Yeast T-6635+ for extra B vitamins, including B12.
Makes 2 servings. Per Serving: calories: 160; fat: 0.5g; carbohydrate: 8g; protein: 3.4g; fibre: 7g; Percent calories from fat: 3%.
Put all ingredients into a blender and mix on high speed until smooth. Nutri options: add a tsp of Red Star Nutritional Yeast T-6635+ for a boost in B vitamins including B12.
Serves 3. Per serving: calories: 167; fat: 4.9g; carbohydrate: 25g; protein: 9.4g; fibre: 5.3g; percentage of calories from fat: 24%. Note: analysis was done including the tofu.
Put juice concentrate, berries and ice cubes in blender. Pour in water until blender is about 3/4 full. Blend on high speed until smooth. Serve immediately. Nutritional note: This slushie provides about 100mg of vitamin C, depending on the fruit juice used.
Makes 3 servings. Per serving: calories: 131; fat: 0.1g; carbohydrate: 33g; protein: 1g; fibre: 1g; percentage of calories from fat: 1%.
Combine oats and soy milk and let soak for 10 minutes. Place tofu in a large bowl and beat until creamy. Add the oat/soy milk mixture, the lemon and orange juices and pulp, lemon peel, and brown sugar. Mix well. Add the remaining dry ingredients, mix and pour into lightly-greased muffin tins. Optional: Peel the 2 whole oranges and carefully cut each into several thin, round slices. Place one round slice on top of each muffin. Bake at 350 degrees for 25-30 minutes. Serve warm. Store in refrigerator. Nutri options: To improve the fibre and nutrient content, add 1 tbsp of ground flax seeds to the oat/soy milk mixture; use whole wheat flour in place of unbleached flour and increase the soy milk to 1 cup. Alternatively, you could replace a 1/4 cup of the flour with a 1/4 cup wheat germ.
Makes 12 muffins. Per serving: calories: 191; fat: 1.9g; carbohydrate: 40g; protein: 5.7g; fibre: 2.6g. Percentage of calories from fat: 8%.
From Cliff’s Kitchen
Trim and wash the berries, and place on paper towels to drain. Arrange on the Almond Pie crust. Mix the fruit juice with the agar flakes in a small pot, bring to a boil for a minute, then simmer for another minute. Let stand a couple of minutes before pouring over the fruit. Chill to set.
Pulse chop ingredients together in a food processor until a paste forms. You may need to stop and scrape down the sides of the food processor a couple of times while processing. Spread into a 9” pie dish using wet fingers. Freeze an hour to set, or you can bake it at 250 degrees for 30 minutes, before filling. Nutri options: To make this recipe almost fat-free, omit the crust. Simply arrange the berries in parfait glasses then pour in the agar/juice mixture. Chill to set. Or to further improve the nutrient content of the pie, spread a layer of tofu cream on the crust before adding berries. (To make tofu cream: mix 1 pkg firm or extra firm silken tofu, 1/4 cup maple syrup, 1 tsp vanilla, and 2 tbsp lemon juice in a blender until smooth.)
Serves 6. Per serving: calories: 236; fat: 15g; carbohydrate: 21g; protein: 8g; fibre 5g. Percentage of calories from fat: 54%. Note: analysis was done using the almond crust and berry filling.
A stewed rhubarb, good hot or cold. Serve over soy ice cream, on a thin piece of cake, or even on your pancakes or oatmeal. The dried fruits are an excellent source of soluble fibre and are helpful in reducing blood cholesterol levels.
Place all ingredients in a medium-sized saucepan, cover and bring to a boil. Reduce heat, cook on low for 5 minutes, until rhubarb is soft. Stir and sweeten to taste if needed. Serve hot or cold.
Makes 8 - 1/2 cup servings. Per serving: calories: 97; fat: 0.2g; carbohydrate: 24g; protein: 1g; fibre: 2g. Percentage of calories from fat: 2%.
From our dietitians:
Have you come across advertising that claims that the calcium from plant foods is poorly absorbed? Spinach is typically held up as an example. While it is true that we only absorb about 5% of the calcium from spinach, due to its high oxalate content, it is incorrect to assume that this automatically applies to all vegetables. In fact, for low-oxalate vegetables such as broccoli, turnip, kale, Brussels sprouts, cauliflower and Chinese greens, absorption is 50-70%, compared to approximately 32% for cow’s milk, 31% for tofu, 21% for nuts and seeds, and 17% for legumes.
Not only do EarthSave members benefit from knowing that their membership helps to support educational programs, but they also benefit from discounts at various businesses. The following stores offer discounts to EarthSave members and carry lots of fresh produce:
For those interested in making wheatgrass juices, Healthy Green Wheatgrass offers discounts to members for their home delivery and can be reached at 879-2280.
If you don’t have a juicer at home, you can still try great drinks at O-Tooz: The Energy Bar, 1726 - 152nd St, South Surrey and receive a membership discount..
For more information or membership and EarthSave events and resources, call 731-5885.