Red Beet Borscht Soup

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Vegetarian red beet borscht soup in bowls on an old wooden background

Borscht is a nutrient-dense, cleansing soup, originating from Ukraine. The number of vitamins and minerals in the beetroot are what makes borscht a true nutritional powerhouse. A few of the notable health benefits include reduction of blood pressure, stomach, liver, and heart protection and cleansing of the blood and circulatory system. Borscht: 3 medium beets…

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Crispy Panko Tofu on Baby Spinach with Glory Bowl Dressing

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Closeup of the Crispy Panko Tofu Salad on Baby Spinach with Glory Bowl Dressing

Our farmer’s markets are bursting with fresh leafy greens this time of year and the spinach is as crisp and tasty as ever. If you don’t own a copy of the Whitewater Recipe books (they have a few), then you are in for a treat! This is a fresh, vegan-friendly crispy panko tofu salad. It…

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Arugula Salad: Mango, Macadamia and Avocado

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Closeup of an arugula salad with mango and avocado

Arugula is one of our favourite greens for a fresh appetite-stimulating salad. It’s now in season and available everywhere. If you find that Arugula is too bitter for you to enjoy (as it can be later in the summer months), don’t throw it out! A simple squeeze of lemon and a pinch of salt can…

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Raw Cacao Hemp Seed Smoothie

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Ingredients on a cutting board with a Raw Cacao Hemp Seed Smoothie

This smoothie makes a great nutritious dessert or a sweet afternoon energizing drink. It is nut-free and high in plant-based protein. Additionally, hemp and chia seeds are excellent sources of omega-3 fatty acids. Raw cacao is very high in antioxidants, even more than regular cocoa powder. The pear can be replaced with one frozen banana…

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Versatile Everyday Salad Dressing

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Versatile Everyday Salad Dressing Served Over an Arugula Salad

Spice up your salads with a new twist. This salad dressing packs an extra punch of garlic for heart health and livens up your taste buds. Make ahead of time and pair with some fresh spinach, arugula or spring greens, a handful of pumpkin seeds, sunflower seeds and dried cranberries. Enjoy! ¾ cup extra virgin…

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Vegan Zucchini Apple Bread, gluten-free

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Gluten-Free Vegan Zucchini Apple Bread sliced on cutting board

This vegan zucchini bread can easily be made into muffins that are moist, delicious and healthy! This is a gluten-free version, but you may also use regular flour if you wish. You can also freeze the second loaf for future use. This is a great breakfast loaf with butter and jam or can be served…

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Allergy-Friendly Energy Balls

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allergy-free energy balls – mind body soul kelowna

As more children and adults develop allergies, it can be a bit tricky to pack healthy accommodating snacks for school and work. This energy ball recipe skips on the nuts and uses black beans as the main protein base. Black beans are not only rich in protein but also in iron and fibre – and…

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Recipe: Creamy Roasted Tomato Soup

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spoon and bowl of Creamy Roasted Tomato Soup

The weather has taken a turn for the cold. This roasted tomato soup will satisfy your taste buds and delight your insides. If you think that forgoing animal products means you’ll never get to have a cream-based soup, think again! This soup is rich and creamy thanks to the coconut milk but not weighed-down or…

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