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Recipe: Pancakes / Waffles

Five Roses - A Guide To Good Cooking Cook BookMany years ago (more than I want to actually state here), one of the first purchases I made upon moving away from my parent's home was a copy of the "A Guide to Good Cooking" Cookbook that was put out by the company that produced "Five Roses Enriched Flour".  That's it in the picture.

My mom used one and she recommended it.  You gotta listen to mom, right?  As you can see, my copy has been well used over the years.  However, I came to realize that, although the food that I prepared using those recipes tasted really good, some of the recipes it contained were not really the healthiest for me.

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Recipe: Yam and Black Bean Salad


 3 medium yams, cubed and baked

1/4 cup fresh lime juice

3/4 cup olive oil

2 tsp liquid honey

1/2 small red onion, finely diced

1 medium green bell pepper, finely diced

8 cherry tomatoes cut in half or 4 Romas cut in quarters*

1/3 cup of chopped fresh cilantro or sliced green onion

Salt and/or fresh ground pepper to taste

1 to 2 cloves of garlic, minced

1 tsp ground cumin

1 tsp ground chili powder

1 can (19 oz) black beans

1 cup peas/brocolli/green beans*

1 medium red bell pepper, finely diced


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Recipe: Honey Carob Red Lentil Powerballs

This is a recipe for some high energy treats that are great to use as a pre or post workout snack.  Or, if you choose, they can even be used as a quick "anytime" snack along with a piece of fresh fruit.  Be sure they are kept refrigerated or cold as they tend to soften if at room temperature.

They taste so good, with the combo of peanut butter and chocolate (carob is like chocolate, it just doesn’t have the caffeine in it and some of us can do without more stress on the adrenal glands), that you can even call it a "treat".  Guaranteed to help curb that sweet tooth!

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Recipe: Oven Roasted Brussel Sprouts


1 lb of Brussels sprouts

3 tbsp of olive oil

¼ cup walnuts or slivered almonds or roasted pine nuts

¼ cup mushrooms - optional


Preheat oven at 400 degrees.

Trim the hard ends and take any loose or yellowed leaves off the Brussels sprouts.  Make a small cross in the bottom of each end.

Keep all uniform in size (cut large sprouts in half).  Place them in a medium bowl.

Drizzle with olive oil and toss lightly with pepper, nuts and mushrooms.

Line a baking sheet with parchment paper and place in the oven and bake until lightly browned (approximately 30 minutes).

Serve hot.

Recipe: Vegan Whipped Cashew Coconut Cream

Say goodbye to fibre-less and saturated fat dairy!  When using this whipping cream substitute, you'll get protein with your dessert to help minimize your insulin spike and the stress you put on your digestive system.

It requires some planning as you must soak the cashews for at least 8 hours.  I've also put the leftover whipping cream in a glass container and froze it to use at a later date.  It freezes well.

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