Recipe: Pan Roasted Seeds

These seeds are simple, delicious and great source of protein, vitamin E, zinc, copper, magnesium and lots of other good stuff. Perfect for having on hand to add to any salad, a stir fry or rice and rice dishes.

Because they’re peanut-free, they also make an excellent snack for school lunches for kids.

Total time: about 12 minutes, half of which is watching them cool off so you can eat them… 🙂

Enjoy! – Tara


  • 1/2 cup hulled pumpkin seeds
  • 1/2 cup hulled sunflower seeds
  • 1 tbsp sesame oil
  • 1/2 tsp chili powder
  • 1/4 tsp salt


  • Put everything in a pan (if you’ve got a cast iron one, all the better – they’re a good source of iron!)
  • Heat gently over low heat, stirring occasionally until the seeds are heated through (about 5 minutes or so)
  • Remove from heat, and leave to sit for another 5 minutes or so (stir a couple of more times if you’re using cast iron)
  • Let cool, and use as needed. I often make a batch and store it in a jar in the cupboard.

Bonus trivia:

Sunflower seeds were one of the first plants ever cultivated in the U.S. They are thought to have originated in Mexico and Peru. (From The World’s Healthiest Foods by George Mateljan.)

Recipe: Dr. Steve’s Breakfast Smoothie

Breakfast shakes are an easy (and tasty) way to get a full complement of fruits and vegetables into your diet. Because the sweet flavour of the fruits is so strong, you can add vegetables and still get a great, rich taste. It makes smoothies a particularly good option for people who aren’t enthusiastic vegetable eaters.

This recipe comes from our friend Dr. Steve Rallis, DC, president of Healthscore. Dr. Steve’s recipe gives you an unbelievable 10 full servings of fruits and veggies!


  • 1 cup fruit juice (apple, orange, pineapple) -not from concentrate. Fresh squeezed is better.
  • 1 banana
  • ½ cup strawberries (frozen and organic are suggested)
  • ½ cup blueberries (frozen and organic are suggested)
  • 5 cups of baby spinach


  • Put the fruit and juice in the blender.
  • Start blender and then slowly add the baby spinach.
  • Blend until smooth, adding water if necessary to change consistency from thicker to thinner.

Adding 1 tbsp of olive oil or flax seed oil is also a great way to add your essential fats to the smoothie. Protein can be added, too, and if you don’t have the juice, just use fruit and add water or soy milk!


Recipe: Jackie’s Famous Bean Salad

Bean saladHere’s a great one from my friend Jackie. The best thing about this recipe? It’s unbelievably good for you, and it’s delicious. This is one of those vegetarian dishes that even the carnivore in your life will like. It’s got fish oil in it, so it’s not vegan, but other than that, it’s straight up vegie goodness.



  • 1 can of lentils, drained
  • 1 can six bean mix, drained
  • 1 can artichokes, diced
  • 1/2 English cucumber, diced
  • 1 green pepper,diced
  • 1 red pepper, diced
  • 1 cup grape tomatoes, diced


  • 4 tbl sesame oil
  • 4 tbl rice vinegar
  • 3 tbs fish sauce


  • Combine in bowl, toss
  • Can be stored in fridge for up to one week
  • Serves at least 4, or lunch every day for the week!