Coop d'Alentour

All our recipes

Apple sauce muffins

Ingredients

  • 2 cups of whole wheat pastry flour (Moulin La Pierre).
  • 1 ½ teaspoons of cinnamon (Equita).
  • 1/2 teaspoon of sea salt.
  • 1/4 teaspoon of nutmeg (Equita).
  • 1/2 cups of ground nuts (Artisan Tradition).
  • 1 cup of organic apple sauce (Eden).
  • 1/2 cup of vanilla flavoured soya milk (Natur-A).
  • 1 table spoon of cidre vinegar.
  • 2 table spoons of canola/olive oil (Artisan Tradition).
  • 1/3 cup of pure maple syrup.

Preparation for 12 muffins

  • Preheat oven to 375 F.
  • Spread a light coat of oil into the muffin pan moulds.
  • In a large bowl, combine the first seven ingredients.
  • In an average sized bowl, thoroughly mix the apple sauce, soya drink, vinegar, oil and maple syrup.
  • Incorporate the moist ingredients into the dry ones.
  • Fill the muffin moulds to three-quarters full.
  • Cook for 18 to 20 minutes until a toothpick can be easily inserted and removed.

Ingredients

  • 2 cups of whole wheat pastry flour (Moulin La Pierre).
  • 1 ½ teaspoons of cinnamon (Equita).
  • 1/2 teaspoon of sea salt.
  • 1/4 teaspoon of nutmeg (Equita).
  • 1/2 cups of ground nuts (Artisan Tradition).
  • 1 cup of organic apple sauce (Eden).
  • 1/2 cup of vanilla flavoured soya milk (Natur-A).
  • 1 table spoon of cidre vinegar.
  • 2 table spoons of canola/olive oil (Artisan Tradition).
  • 1/3 cup of pure maple syrup.

Preparation for 12 muffins

  • Preheat oven to 375 F.
  • Spread a light coat of oil into the muffin pan moulds.
  • In a large bowl, combine the first seven ingredients.
  • In an average sized bowl, thoroughly mix the apple sauce, soya drink, vinegar, oil and maple syrup.
  • Incorporate the moist ingredients into the dry ones.
  • Fill the muffin moulds to three-quarters full.
  • Cook for 18 to 20 minutes until a toothpick can be easily inserted and removed.


Brown rice and green lentil salad

Ingredients

  • 1/2 cup of brown organic rice (Artisan Tradition).
  • 1/2 cup of green organic lentils (Artisan Tradition).
  • 4 cups of water.
  • 1/4 cup of organic tamari sauce (San J).
  • 1 teaspoon of chopped fresh ginger (Eden).
  • 1 branch of celery chopped into cubes.
  • 1 red pepper.
  • 2 chopped up green onions.
  • Sunflower seeds optional (Artisan Tradition).

Vinaigrette

  • 2 soup spoons of chopped parsley.
  • 1 garlic clove.
  • 3 soup spoons of organic olive oil (Artisan Tradition).
  • 2 table spoons of fresh lemon juice.

Preparation

  • Thoroughly rinse the rice and lentils. Cook the rice and lentils separately with water, tamari sauce and ginger for 25 to 30 minutes.
  • Drain and let cool.
  • Add all the vegetables and the vinaigrette.
  • Garnish with sunflower seeds.
  • Serve on a bed of fresh lettuce.
  • Provides 4 portions.

Absolutely delicious and nutritious!

Ingredients

  • 1/2 cup of brown organic rice (Artisan Tradition).
  • 1/2 cup of green organic lentils (Artisan Tradition).
  • 4 cups of water.
  • 1/4 cup of organic tamari sauce (San J).
  • 1 teaspoon of chopped fresh ginger (Eden).
  • 1 branch of celery chopped into cubes.
  • 1 red pepper.
  • 2 chopped up green onions.
  • Sunflower seeds optional (Artisan Tradition).

Vinaigrette

  • 2 soup spoons of chopped parsley.
  • 1 garlic clove.
  • 3 soup spoons of organic olive oil (Artisan Tradition).
  • 2 table spoons of fresh lemon juice.

Preparation

  • Thoroughly rinse the rice and lentils. Cook the rice and lentils separately with water, tamari sauce and ginger for 25 to 30 minutes.
  • Drain and let cool.
  • Add all the vegetables and the vinaigrette.
  • Garnish with sunflower seeds.
  • Serve on a bed of fresh lettuce.
  • Provides 4 portions.

Absolutely delicious and nutritious!


Carrot, zucchini and apple muffin

Ingredients

  • 1 egg
  • 2 soup spoons of grape seed oil (Artisan Tradition).
  • 1/2 cup of skim milk.
  • 2/3 cup of dark demerara sugar.
  • 1 teaspoon of vanilla.
  • 1 ¾ cup of whole wheat flour (Moulin Coutu or Moulin La Pierre).
  • 1/4 cup of ground linseed grains (Nature’s Path).
  • 2 teaspoons of aluminium free baking powder (Artisan Tradition).
  • 1/2 teaspoon of salt.
  • 1 teaspoon of cinnamon.
  • 1/4 teaspoon of nutmeg.
  • 1 cup of peeled and diced apples.
  • 1/2 cup each: grated carrot and grated zucchini.

Preparation

  • In a large bowl, beat the egg lightly.
  • Add oil, milk, sugar and vanilla all well mixed together.
  • In another bowl, mix the dry ingredients with the spices.
  • Incorporate into the preceding mixture.
  • Add apples, carrots and zucchini and mix.
  • Place in a muffin pan lined with paper.
  • Cook at 400F (200C) from 18 to 20 minutes.

Use seasonal products to make these soft, spongy muffins which keep well for several days and freeze well.

Linseed is rich in fibres and omega-3 oil and is a good source of Vitamin A.

For back-to-school time (snacks).

Ingredients

  • 1 egg
  • 2 soup spoons of grape seed oil (Artisan Tradition).
  • 1/2 cup of skim milk.
  • 2/3 cup of dark demerara sugar.
  • 1 teaspoon of vanilla.
  • 1 ¾ cup of whole wheat flour (Moulin Coutu or Moulin La Pierre).
  • 1/4 cup of ground linseed grains (Nature’s Path).
  • 2 teaspoons of aluminium free baking powder (Artisan Tradition).
  • 1/2 teaspoon of salt.
  • 1 teaspoon of cinnamon.
  • 1/4 teaspoon of nutmeg.
  • 1 cup of peeled and diced apples.
  • 1/2 cup each: grated carrot and grated zucchini.

Preparation

  • In a large bowl, beat the egg lightly.
  • Add oil, milk, sugar and vanilla all well mixed together.
  • In another bowl, mix the dry ingredients with the spices.
  • Incorporate into the preceding mixture.
  • Add apples, carrots and zucchini and mix.
  • Place in a muffin pan lined with paper.
  • Cook at 400F (200C) from 18 to 20 minutes.

Use seasonal products to make these soft, spongy muffins which keep well for several days and freeze well.

Linseed is rich in fibres and omega-3 oil and is a good source of Vitamin A.

For back-to-school time (snacks).


Comforting oatmeal

Ingredients

1 cup of quick cooking oatmeal (Artisan Tradition).

  • Vanilla flavoured soya milk Natur-A.
  • 2 table spoons of dried cranberries (Artisan Tradition).
  • 2 teaspoons of orange zests.
  • 1 teaspoon of cinnamon (Equita).
  • A pinch of salt.
  • Seasonal fresh fruits, diced.

Preparation

  • Cook your oatmeal in soya milk, then
  • add the other ingredients
  • and complete the process with the fruits in season.

A great and nourishing way to start your day.

Ingredients

1 cup of quick cooking oatmeal (Artisan Tradition).

  • Vanilla flavoured soya milk Natur-A.
  • 2 table spoons of dried cranberries (Artisan Tradition).
  • 2 teaspoons of orange zests.
  • 1 teaspoon of cinnamon (Equita).
  • A pinch of salt.
  • Seasonal fresh fruits, diced.

Preparation

  • Cook your oatmeal in soya milk, then
  • add the other ingredients
  • and complete the process with the fruits in season.

A great and nourishing way to start your day.


Crispy energy bars

Ingredients

  • 1/3 cup of organic sunflower oil (Artisan Tradition)
  • 1/4 cup of honey
  • 1 teaspoon of vanilla (simply organic)
  • 1/3 cup of organic apple butter (Eden)
  • 1/2 cup of enriched original soya milk (Natur-A)
  • 1 cup of fruit and nuts cereal (Sunny Crunch)
  • 1 ½ cups of whole wheat flour (Moulin La Pierre or Moulin Coutu)
  • 1/2 teaspoon of bicarbonate of soda (Artisan Tradition)
  • 1/2 teaspoon of cinnamon and nutmeg
  • 1 cup of organic coconut flakes (Artisan Tradition)
  • 1/3 cup of dry raisins, cashews and almonds.

Preparation

  • Mix the oil, honey, vanilla, apple butter and soya milk.
  • Stir well.
  • Add the rest of the ingredients, mix with a fork. Pour into an oiled mould (8 in X 8 in) and press. Cook at (325 F) for 20 minutes.
  • Let it cool and then cut up in bars.

Voilà! Now you have some nutritious and delectable bars which are rich in fibre.

Ingredients

  • 1/3 cup of organic sunflower oil (Artisan Tradition)
  • 1/4 cup of honey
  • 1 teaspoon of vanilla (simply organic)
  • 1/3 cup of organic apple butter (Eden)
  • 1/2 cup of enriched original soya milk (Natur-A)
  • 1 cup of fruit and nuts cereal (Sunny Crunch)
  • 1 ½ cups of whole wheat flour (Moulin La Pierre or Moulin Coutu)
  • 1/2 teaspoon of bicarbonate of soda (Artisan Tradition)
  • 1/2 teaspoon of cinnamon and nutmeg
  • 1 cup of organic coconut flakes (Artisan Tradition)
  • 1/3 cup of dry raisins, cashews and almonds.

Preparation

  • Mix the oil, honey, vanilla, apple butter and soya milk.
  • Stir well.
  • Add the rest of the ingredients, mix with a fork. Pour into an oiled mould (8 in X 8 in) and press. Cook at (325 F) for 20 minutes.
  • Let it cool and then cut up in bars.

Voilà! Now you have some nutritious and delectable bars which are rich in fibre.


Energy cream

Ingredients

  • 1 soup spoon of cereals (buckwheat, wheat or millet) (Artisan Tradition).
  • 6 brown almonds (Artisan Tradition).
  • 1 teaspoon of linseed (Artisan Tradition).
  • 1 teaspoon of sesame seeds (Artisan Tradition).
  • 1 teaspoon of sunflower seeds (Artisan Tradition).
  • 3 to 4 pieces of dried fruit (dates, figs, raisins and / or apricots) (Artisan Tradition).
  • 2 soup spoons or more of water.
  • 1 banana.
  • 1 soup spoon of unsweetened coconut (Artisan Tradition).
  • A pinch of cinnamon.
  • A drop of vanilla.
  • Fresh fruit cut into chunks (optional).

Preparation

  • Rinse all the dry ingredients in a strainer.
  • Pour into a small bowl and cover with water.
  • Let soak overnight.
  • Pour out the water in the morning and then blend to a cream or mix with a bit of fresh water.
  • Add a banana, coconut, cinnamon and vanilla to the mixture.
  • Blend for a few seconds and then pour into a bowl.
  • Decorate to taste with fresh fruit.

This is an excellent way to start the day as well as being a complete source of protein and energy.

To adopt!

 

Ingredients

  • 1 soup spoon of cereals (buckwheat, wheat or millet) (Artisan Tradition).
  • 6 brown almonds (Artisan Tradition).
  • 1 teaspoon of linseed (Artisan Tradition).
  • 1 teaspoon of sesame seeds (Artisan Tradition).
  • 1 teaspoon of sunflower seeds (Artisan Tradition).
  • 3 to 4 pieces of dried fruit (dates, figs, raisins and / or apricots) (Artisan Tradition).
  • 2 soup spoons or more of water.
  • 1 banana.
  • 1 soup spoon of unsweetened coconut (Artisan Tradition).
  • A pinch of cinnamon.
  • A drop of vanilla.
  • Fresh fruit cut into chunks (optional).

Preparation

  • Rinse all the dry ingredients in a strainer.
  • Pour into a small bowl and cover with water.
  • Let soak overnight.
  • Pour out the water in the morning and then blend to a cream or mix with a bit of fresh water.
  • Add a banana, coconut, cinnamon and vanilla to the mixture.
  • Blend for a few seconds and then pour into a bowl.
  • Decorate to taste with fresh fruit.

This is an excellent way to start the day as well as being a complete source of protein and energy.

To adopt!

 


Fruit cake

Ingredients

  • 4 slices of pineapple rounds (Artisan Tradition bulk).
  • 1/2 cup of dried apricots (Artisan Tradition bulk).
  • 1/2 cup of dried dates (Artisan Tradition bulk).
  • 1/2 cup of Sultana or Thompson raisins (Artisan Tradition bulk).
  • 1 cup of nuts (your choice: walnuts, pecans, filberts/hazel nuts).
  • 1/2 cup of oat flakes (Artisan Tradition bulk).
  • 1 ½ cup of pastry flour (Moulin Coutu or Moulin La Pierre).
  • 1 teaspoon of cinnamon (Oxfam équita).
  • 1/2 teaspoon of baking soda.
  • 2 teaspoons of aluminium-free baking powder.
  • 1 ½ teaspoons of rum or other extract.
  • 3/4 cup of orange juice.
  • 1 egg.
  • 1 bloc of firm (or dessert) tofu.
  • Sliced or sprinkled almonds for decoration.

Preparation

  • Moisten the dried fruits in orange juice an add rum extract.
  • In a large bowl, mix all the dry ingredients.
  • Beat together the oil and the egg. Add the tofu and beat to creamy texture.
  • Add the fruits and their juice by alternating the mixture of dry ingredients.
  • Pour into a mould which is well layered with flour.
  • Place in the oven at 350 degrees from 50 to 60 minutes.
  • Can be stored in the refrigerator for a month.

An ideal treat for the holidays.

Ingredients

  • 4 slices of pineapple rounds (Artisan Tradition bulk).
  • 1/2 cup of dried apricots (Artisan Tradition bulk).
  • 1/2 cup of dried dates (Artisan Tradition bulk).
  • 1/2 cup of Sultana or Thompson raisins (Artisan Tradition bulk).
  • 1 cup of nuts (your choice: walnuts, pecans, filberts/hazel nuts).
  • 1/2 cup of oat flakes (Artisan Tradition bulk).
  • 1 ½ cup of pastry flour (Moulin Coutu or Moulin La Pierre).
  • 1 teaspoon of cinnamon (Oxfam équita).
  • 1/2 teaspoon of baking soda.
  • 2 teaspoons of aluminium-free baking powder.
  • 1 ½ teaspoons of rum or other extract.
  • 3/4 cup of orange juice.
  • 1 egg.
  • 1 bloc of firm (or dessert) tofu.
  • Sliced or sprinkled almonds for decoration.

Preparation

  • Moisten the dried fruits in orange juice an add rum extract.
  • In a large bowl, mix all the dry ingredients.
  • Beat together the oil and the egg. Add the tofu and beat to creamy texture.
  • Add the fruits and their juice by alternating the mixture of dry ingredients.
  • Pour into a mould which is well layered with flour.
  • Place in the oven at 350 degrees from 50 to 60 minutes.
  • Can be stored in the refrigerator for a month.

An ideal treat for the holidays.


Gluten-free carrot and nut cake

Ingredients

  • 2 cups of green buckwheat flour (Moissonnerie du Pays).
  • 2 teaspoons of baking powder (Artisan Tradition).
  • 1 teaspoon of soda.
  • 1/2 teaspoon of salt.
  • 2 teaspoons of cinnamon.
  • 1 cup of canola/olive oil (Artisan Tradition).
  • 1 cup of organic sugar (Artisan Tradition).
  • 4 eggs.
  • 3 cups of shredded carrots.
  • 1/2 cup of finely chopped nuts (Artisan Tradition).

Preparation

  • Beat the eggs. Add oil and sugar. Mix well.
  • Gradually add the already pre-sifted and mixed dry ingredients.
  • Add the shredded carrots and the nuts.
  • Place in the oven at 325 F.
  • Cook for 40 minutes.

Ingredients

  • 2 cups of green buckwheat flour (Moissonnerie du Pays).
  • 2 teaspoons of baking powder (Artisan Tradition).
  • 1 teaspoon of soda.
  • 1/2 teaspoon of salt.
  • 2 teaspoons of cinnamon.
  • 1 cup of canola/olive oil (Artisan Tradition).
  • 1 cup of organic sugar (Artisan Tradition).
  • 4 eggs.
  • 3 cups of shredded carrots.
  • 1/2 cup of finely chopped nuts (Artisan Tradition).

Preparation

  • Beat the eggs. Add oil and sugar. Mix well.
  • Gradually add the already pre-sifted and mixed dry ingredients.
  • Add the shredded carrots and the nuts.
  • Place in the oven at 325 F.
  • Cook for 40 minutes.


Gluten-free indian hemp brownies

Ingredients

  • 1/3 cup of butter
  • 3/4 cup of green buckwheat flour (Moissonnerie du Pays)
  • 3/4 cup of organic sugar (Artisan Tradition)
  • 1/2 teaspoon of baking powder (Artisan Tradition)
  • 3 eggs
  • 1 teaspoon of vanilla (Artisan Tradition)
  • 2 squares of melted chocolate
  • 1/2 cup of walnuts (Artisan Tradition)
  • 1/4 cup of shelled hemp seed (Moissonnerie du Pays)

Preparation

  • Cream the butter.
  • Add the sugar and eggs.
  • Beat well.
  • Add the dry ingredients.
  • Place in the oven at 350 F.
  • Cook from 25 to 30 minutes.

Compliments of Aliments Trigone.

Ingredients

  • 1/3 cup of butter
  • 3/4 cup of green buckwheat flour (Moissonnerie du Pays)
  • 3/4 cup of organic sugar (Artisan Tradition)
  • 1/2 teaspoon of baking powder (Artisan Tradition)
  • 3 eggs
  • 1 teaspoon of vanilla (Artisan Tradition)
  • 2 squares of melted chocolate
  • 1/2 cup of walnuts (Artisan Tradition)
  • 1/4 cup of shelled hemp seed (Moissonnerie du Pays)

Preparation

  • Cream the butter.
  • Add the sugar and eggs.
  • Beat well.
  • Add the dry ingredients.
  • Place in the oven at 350 F.
  • Cook from 25 to 30 minutes.

Compliments of Aliments Trigone.


Pesto with organic hemp

Ingredients

  • 1 cup of shelled organic hemp (Les Moissonneries du Pays).
  • 4 cups of coarsely chopped and packed basil.
  • 1 ¼ cups of organic olive oil (Artisan Tradition).
  • ¾ cup of grated parmesan.
  • To taste: sea salt and ground organic garlic.

Preparation

  • In a mixing bowl or blender, mix all the ingredients.
  • Serve on cooked pasta or as an aromatic ingredient in a dip mixture.
  • Provides 4 portions.
  • Keep refrigerated.

Ingredients

  • 1 cup of shelled organic hemp (Les Moissonneries du Pays).
  • 4 cups of coarsely chopped and packed basil.
  • 1 ¼ cups of organic olive oil (Artisan Tradition).
  • ¾ cup of grated parmesan.
  • To taste: sea salt and ground organic garlic.

Preparation

  • In a mixing bowl or blender, mix all the ingredients.
  • Serve on cooked pasta or as an aromatic ingredient in a dip mixture.
  • Provides 4 portions.
  • Keep refrigerated.


Quesadilla entree with two beans

Ingredients

  • 1 398 ml can of black beans (Eden).
  • 1 table spoon of extra virgin olive oil (Artisan Tradition).
  • 1 tin of organic diced tomatoes (Eden).
  • 1 averaged sized chopped up onion.
  • 2 cut-up garlic cloves.
  • ¼ cup of diced green pepper.
  • 1 teaspoon of ground cumin.
  • Multigrain, blue corn or white multigrain tortillas (Mexi Snax).
  • 1 cup of house salsa.
  • Swiss cheese (old fashion organic).

Preparation

  • Sauté all the ingredients, except the tortillas and salsa for 10 minutes.
  • Spread the hot mixture on the tortillas and cover with salsa and cheese.
  • Place in the oven until everything is hot.

Serve with a good green salad.

Ingredients

  • 1 398 ml can of black beans (Eden).
  • 1 table spoon of extra virgin olive oil (Artisan Tradition).
  • 1 tin of organic diced tomatoes (Eden).
  • 1 averaged sized chopped up onion.
  • 2 cut-up garlic cloves.
  • ¼ cup of diced green pepper.
  • 1 teaspoon of ground cumin.
  • Multigrain, blue corn or white multigrain tortillas (Mexi Snax).
  • 1 cup of house salsa.
  • Swiss cheese (old fashion organic).

Preparation

  • Sauté all the ingredients, except the tortillas and salsa for 10 minutes.
  • Spread the hot mixture on the tortillas and cover with salsa and cheese.
  • Place in the oven until everything is hot.

Serve with a good green salad.


Red bean and nut salad

Ingredients

1 tin of kidney beans (Eden).

  • 2 chopped green onions.
  • 1 green and yellow pepper.
  • 1 fresh large tomato, cut up in cubes.
  • 1 branch of celery.
  • 1 garlic clove.
  • 1/3 cup of cashews (Artisan Tradition).
  • Juice of 1 lemon.
  • 2 soup spoons of canola/olive oil (Artisan Tradition).
  • A few drops of soya sauce (San J)• 1/3 cup of organic sunflower seed oil (Artisan Tradition).

Preparation

  • Rinse and drain the kidney beans.
  • Mix all the ingredients in an attractive salad bowl, refrigerate for an hour and then serve.
  • Enjoy it all with a good slice of whole grain bread.

Note: EDEN beans are organically grown and cooked with KOMBU algae. They are an excellent source of protein and fibre, with reduced fat content.

Ingredients

1 tin of kidney beans (Eden).

  • 2 chopped green onions.
  • 1 green and yellow pepper.
  • 1 fresh large tomato, cut up in cubes.
  • 1 branch of celery.
  • 1 garlic clove.
  • 1/3 cup of cashews (Artisan Tradition).
  • Juice of 1 lemon.
  • 2 soup spoons of canola/olive oil (Artisan Tradition).
  • A few drops of soya sauce (San J)• 1/3 cup of organic sunflower seed oil (Artisan Tradition).

Preparation

  • Rinse and drain the kidney beans.
  • Mix all the ingredients in an attractive salad bowl, refrigerate for an hour and then serve.
  • Enjoy it all with a good slice of whole grain bread.

Note: EDEN beans are organically grown and cooked with KOMBU algae. They are an excellent source of protein and fibre, with reduced fat content.


Spicy Hummus

Ingredients

  • 1 cup of cooked chick peas (Eden).
  • 3 soup spoons of organic tahini soup (Brazpak).
  • 1 mashed garlic clove.
  • 1 pressed organic lemon.
  • 2 soup spoons of organic olive oil (Artisan Tradition).
  • 1 soup spoon of canola oil (Artisan Tradition).
  • Paprika, tumeric.
  • Pepper to taste.

Preparation

Put all the ingredients, except spices, in a mixing bowl and beat until creamy.

  • Place the mixture in a serving bowl and refrigerate for a few hours until the savours have been well mixed.
  • Sprinkle with paprika and tumeric at the time of serving.
  • Spread the hummus over (Artisan Tradition) or (Partners) crackers.
  • Accompanied by crudités and a dairy product, you have an excellent noon time lunch.

Enjoy!

Ingredients

  • 1 cup of cooked chick peas (Eden).
  • 3 soup spoons of organic tahini soup (Brazpak).
  • 1 mashed garlic clove.
  • 1 pressed organic lemon.
  • 2 soup spoons of organic olive oil (Artisan Tradition).
  • 1 soup spoon of canola oil (Artisan Tradition).
  • Paprika, tumeric.
  • Pepper to taste.

Preparation

Put all the ingredients, except spices, in a mixing bowl and beat until creamy.

  • Place the mixture in a serving bowl and refrigerate for a few hours until the savours have been well mixed.
  • Sprinkle with paprika and tumeric at the time of serving.
  • Spread the hummus over (Artisan Tradition) or (Partners) crackers.
  • Accompanied by crudités and a dairy product, you have an excellent noon time lunch.

Enjoy!


Sunny pasta

Ingredients

  • 1 package of organic Trieste pasta of your choice.
  • 2 large grilled red peppers.
  • ½ cup of chopped parsley.
  • ¼ cup of organic olive oil (Artisan Tradition).
  • 1 chopped garlic clove.
  • 1 soup spoon of balsamic vinegar.
  • Fresh parmesan.
  • Salt and pepper.

*Add your favourite protein if you'd like (tofu, chicken, fish).

Preparation

  • Cook the pasta according to the manufacturer's instructions.
  • In a saucepan cook the garlic slowly in a bit of olive oil and add all the other ingredients and cooked pasta.
  • Season well and serve.

Ingredients

  • 1 package of organic Trieste pasta of your choice.
  • 2 large grilled red peppers.
  • ½ cup of chopped parsley.
  • ¼ cup of organic olive oil (Artisan Tradition).
  • 1 chopped garlic clove.
  • 1 soup spoon of balsamic vinegar.
  • Fresh parmesan.
  • Salt and pepper.

*Add your favourite protein if you'd like (tofu, chicken, fish).

Preparation

  • Cook the pasta according to the manufacturer's instructions.
  • In a saucepan cook the garlic slowly in a bit of olive oil and add all the other ingredients and cooked pasta.
  • Season well and serve.


Sweet&Sour vegetarian pasta salad

Ingredients

1 package of pasta of your choice (Sobaya).

  • 1 tin of kidney beans (Bombay).
  • 1 tin of chick peas (Bombay).
  • 1/2 cup of finely chopped red onions.
  • 1 chopped up average size cucumber.
  • 1 chopped up medium size red pepper.
  • 1/2 cup of nuts of your choice (Artisan Tradition).

Vinaigrette

  • 1/2 cup of organic brown rice vinegar (Eden).
  • 1/4 cup of extra virgin olive oil (Artisan Tradition).
  • 1/4 cup of maple syrup.
  • 2 soup spoons of shoyu sauce (San J).
  • 1 ½ table spoons of fresh basil.

Preparation

  • Cook the pasta according to the instructions on the package, drain and leave to cool.
  • Combine the other ingredients and mix with the pasta.
  • For the vinaigrette, mix the other ingredients and pour over the pasta salad.

Bon appétit!

Ingredients

1 package of pasta of your choice (Sobaya).

  • 1 tin of kidney beans (Bombay).
  • 1 tin of chick peas (Bombay).
  • 1/2 cup of finely chopped red onions.
  • 1 chopped up average size cucumber.
  • 1 chopped up medium size red pepper.
  • 1/2 cup of nuts of your choice (Artisan Tradition).

Vinaigrette

  • 1/2 cup of organic brown rice vinegar (Eden).
  • 1/4 cup of extra virgin olive oil (Artisan Tradition).
  • 1/4 cup of maple syrup.
  • 2 soup spoons of shoyu sauce (San J).
  • 1 ½ table spoons of fresh basil.

Preparation

  • Cook the pasta according to the instructions on the package, drain and leave to cool.
  • Combine the other ingredients and mix with the pasta.
  • For the vinaigrette, mix the other ingredients and pour over the pasta salad.

Bon appétit!


Tofu and rice burger

Ingredients

  • 1 ½ cup of quick cooking  short grain brown rice.
  • 1 bloc of firm tofu.
  • 3 soup spoons of organic peanut butter (Family Best).
  • 1 finely chopped garlic clove.
  • 5 teaspoons of tamari (San J).
  • 2 soup spoons of Red Star yeast (Artisan Tradition).
  • 1 pinch of cayenne pepper.
  • 1 soup spoon of basil.
  • 1 branch of finely cut celery.
  • Grape seed oil (Artisan Tradition) as required.
  • Bread of choice (suggestion: kamut organic bread).

Topping

  • Mayonnaise (our house recipe).
  • Sliced avocado (lemon juice).
  • Fresh tomato slices.
  • Lettuce.
  • Chopped Spanish onion.

Preparation

  • In your kitchen processing bowl, put together and stir the rice, tofu, peanut butter, garlic, tamari, yeast and seasonings. Pour everything into another bowl and then add the celery.
  • Shape the mixture into patties (to match the dimension of your chosen bread).
  • In a frying pan or on the BBQ cook for 5 minutes on each side.
  • Place the burger in your chosen bread and add the trimmings.
  • The rice mixture (a cereal) and tofu (made of soya, a legume or pulse) will give you a complete protein source.

Accompany this delicious burger with a tasty smoothy or a soothing Urbanzen tea.

Ingredients

  • 1 ½ cup of quick cooking  short grain brown rice.
  • 1 bloc of firm tofu.
  • 3 soup spoons of organic peanut butter (Family Best).
  • 1 finely chopped garlic clove.
  • 5 teaspoons of tamari (San J).
  • 2 soup spoons of Red Star yeast (Artisan Tradition).
  • 1 pinch of cayenne pepper.
  • 1 soup spoon of basil.
  • 1 branch of finely cut celery.
  • Grape seed oil (Artisan Tradition) as required.
  • Bread of choice (suggestion: kamut organic bread).

Topping

  • Mayonnaise (our house recipe).
  • Sliced avocado (lemon juice).
  • Fresh tomato slices.
  • Lettuce.
  • Chopped Spanish onion.

Preparation

  • In your kitchen processing bowl, put together and stir the rice, tofu, peanut butter, garlic, tamari, yeast and seasonings. Pour everything into another bowl and then add the celery.
  • Shape the mixture into patties (to match the dimension of your chosen bread).
  • In a frying pan or on the BBQ cook for 5 minutes on each side.
  • Place the burger in your chosen bread and add the trimmings.
  • The rice mixture (a cereal) and tofu (made of soya, a legume or pulse) will give you a complete protein source.

Accompany this delicious burger with a tasty smoothy or a soothing Urbanzen tea.


Tomato and almond pesto pasta

Ingredients

  • 1/2 cup of sliced white almonds (Artisan Tradition bulk)
  • 1 ½ cup of basil leaves and some mint leaves.
  • 1 tin of diced tomatoes with some of the juice removed and set aside (Eden).
  • 4 clove of crushed garlic.
  • 1/4 cup of organic olive oil (Artisan Tradition).
  • The pasta of your choice (Eden, Bionaturae, Sobaya).
  • Freshly grated parmesan cheese.
  • Greens (water cress, spinach or sautéed roquette).
  • Ground salt and pepper.

Preparation

  • Cook the garlic lightly in a bit of olive oil.
  • Place the almonds and herbs in a blender and grind them into consistency; add the diced tomatoes and keep some for garnish. Add garlic, oil, salt and pepper. Mix well.
  • Cook the pasta al dente (soft) in a large casserole bowl containing boiling water.
  • Mix the pasta, pesto and greens. If liquid is missing, add the remaining juice from the tomatoes.
  • Sprinkle the parmesan and garnish with diced tomatoes.

The result is a delicious and quick-to-prepare platter!

Ingredients

  • 1/2 cup of sliced white almonds (Artisan Tradition bulk)
  • 1 ½ cup of basil leaves and some mint leaves.
  • 1 tin of diced tomatoes with some of the juice removed and set aside (Eden).
  • 4 clove of crushed garlic.
  • 1/4 cup of organic olive oil (Artisan Tradition).
  • The pasta of your choice (Eden, Bionaturae, Sobaya).
  • Freshly grated parmesan cheese.
  • Greens (water cress, spinach or sautéed roquette).
  • Ground salt and pepper.

Preparation

  • Cook the garlic lightly in a bit of olive oil.
  • Place the almonds and herbs in a blender and grind them into consistency; add the diced tomatoes and keep some for garnish. Add garlic, oil, salt and pepper. Mix well.
  • Cook the pasta al dente (soft) in a large casserole bowl containing boiling water.
  • Mix the pasta, pesto and greens. If liquid is missing, add the remaining juice from the tomatoes.
  • Sprinkle the parmesan and garnish with diced tomatoes.

The result is a delicious and quick-to-prepare platter!


Vegetable couscous

Ingredients

  • Whole wheat couscous (Artisan Tradition).
  • Organic olive oil (Artisan Tradition).
  • Chopped onions.
  • Carrot sticks and chunks of red, green and yellow peppers.
  • Garlic.
  • 1 tin of tomatoes (Eden).
  • 2 cups of chicken or vegetable bouillon.
  • Salt, pepper, ground cumeric ground tumeric and a fine herbs mixture.
  • 1 tin of kidney beans (Eden).

Preparation

  • Couscous: 1 part couscous for 2 parts liquid (bouillon, water).
  • Pour the boiling liquid over the couscous and let sit for 5 minutes.
  • Stir with a fork to separate the grains.
  • In a casserole, add the mixture with organic oil and chopped onions.
  • Add all the vegetables and garlic.
  • Add the bouillon and the tomatoes without their juice so the liquid completely covers the vegetables.
  • Season to taste.
  • Simmer gently until the vegetables are tender.
  • Add the well-rinsed and drained kidney beans.
  • Mix lightly with your couscous sprinkled with fresh coriander.

Suggestion to go with it: One of the Kraut Brothers products and a fresh drink from My Smoothies.

Ingredients

  • Whole wheat couscous (Artisan Tradition).
  • Organic olive oil (Artisan Tradition).
  • Chopped onions.
  • Carrot sticks and chunks of red, green and yellow peppers.
  • Garlic.
  • 1 tin of tomatoes (Eden).
  • 2 cups of chicken or vegetable bouillon.
  • Salt, pepper, ground cumeric ground tumeric and a fine herbs mixture.
  • 1 tin of kidney beans (Eden).

Preparation

  • Couscous: 1 part couscous for 2 parts liquid (bouillon, water).
  • Pour the boiling liquid over the couscous and let sit for 5 minutes.
  • Stir with a fork to separate the grains.
  • In a casserole, add the mixture with organic oil and chopped onions.
  • Add all the vegetables and garlic.
  • Add the bouillon and the tomatoes without their juice so the liquid completely covers the vegetables.
  • Season to taste.
  • Simmer gently until the vegetables are tender.
  • Add the well-rinsed and drained kidney beans.
  • Mix lightly with your couscous sprinkled with fresh coriander.

Suggestion to go with it: One of the Kraut Brothers products and a fresh drink from My Smoothies.