Grow Your Own Sprouts!

GROW YOUR OWN SPROUTS!
Fresh, sprouted seeds are bursting with protein, vitamins and minerals. You can grow them yourself, and they require no advanced gardening skills. All you need is something to sprout them in, a countertop, and water. To learn more and watch a quick video, click here.

You can buy a sprouter and sprouting seeds at most health food stores. It takes only 5 days to grow from transform dry seeds into delicious sprouts. You can add them to salads, soups, sandwiches, stir-fries, pastas and even smoothies. The most common sprouts include broccoli, peas, watercress, mung bean, wheatgrass and alfalfa. Those looking for a little more kick from their sprouts will delight in radish, onion, or garlic.

There are tremendous health benefits from including sprouts in your diet:

• Sprouts are a powerful source of vitamins, minerals antioxidants and enzymes that fight free radicals
• Sprouts are oxygen dense and protect the body against bacteria, virus and abnormal cell growth
• Sprouts alkalize and support cell regeneration

Happy sprouting!
Carole

Spicy Black Bean Burritos

Spicy Black Bean Burrito
By: Carole Woodstock, RHN
Great, tasty, easy-to-make meatless recipe. If you prefer less spicy, just adjust to your taste!

Prep and Cook Time: 30 minutes
Makes 10 burritos – they freeze really well!
Ingredients:
• 1red onion, diced
• 4 cloves garlic, chopped
• 2 red bell pepper, diced
• 2cups frozen organic corn
• 1 block of tofu chopped into small squares (optional)
• 4 cups or 1 15 oz can (BPA-free) black beans
• 4 TBS extra virgin olive oil
• 4 tsp chili powder
• 1/2 tsp cayenne pepper
• Juice of 1 lime
• 2tbsp Wochestire sauce
• Salt and pepper to taste
• 10 gluten free tortillas (or any other tortilla of your choice)
• Salsa to serve
• Avocado slices to serve

Directions:
1. Dice onions and chop garlic
2. Saute onions, bell peppers and tofu for 5 minutes in olive oil.
3. Add garlic, black beans, corn, chili powder, cayenne pepper, salt and pepper to taste, lime juice & wochestire sauce. Mix and simmer for 5-7mins.
4. Wrap 1 large soop of mixture into each tortilla – roll and place on a cookie sheet lined with parchment paper.
5. Brush each burrito with olive oil and cook for 15-20mins or until golden.
6. Top with salsa, and avocado slices & serve with a green salad.

Makes 10 burritos (freezes really well)!
* You can also serve this mixture on top of greens instead of tortillas.

NEW & UPDATED Canada’s Food Guide

I am so EXCITED about the new updated Canada’s Food Guide!
Finally, it makes sense. LOVE that there is a bigger focus on plant-based foods, more water and that dairy is out. It puts a greater focus on what, when and how we eat, vs on food groups and servings.

If you are concerned about not getting your necessary calcium intake, check out these few examples:

Cow-Dairy Sources of Calcium:
*Milk (1cup) = 315 mg
*Cheese (1oz) = 130-200 mg
*Cottage cheese (4oz) =100 mg
*Plain yogourt (½ cup) = 200g

Non-Dairy Sources of Calcium
Rice milk (1cup) = 300 mg
Almonds (½cup) = 300 mg
Sesame seeds (1/8cup) = 275 mg
Tofu (1cup) = 258 mg
Almond butter (3oz) = 225 mg

Other sources of calcium:
• Vegetables (artichoke, asparagus, avocado, beans, broccoli, cabbage, carrot, collard greens, kale, okra, parsley, peas, spinach, swiss chard, turnip greens, watercress)
• Nut butters (cashew butter, tahini, all-natural peanut butter, sunflower seed butter)
• Beans and Rice (brown rice, chick peas, kidney beans, navy benas, pinto beans, wild rice)
• Seaweed (Agar, Irish moss, kelp, wake)

Happy eating!
https://food-guide.canada.ca

Roasted Pumpkin Seeds

After you’ve had fun carving your pumpkin, save the seeds and make a healthy snack with the pumpkin seeds.

ROASTED PUMPKIN SEEDS
• 1cup raw pumpkin seeds
• 1/4tsp extra virgin olive oil
• Sprinkle of chili powder (you can also add paprika & cumin)
• Sprinkle of sea salt & garlic powder

1. Wash the seeds, toss them with the olive oil and mix well. Add your spices & mix again. You can also change up the spices to your taste!

2. Lay them out on a baking sheet and bake for 8-10 minutes at 350degrees or until golden. Just watch them so they don’t get too brown.

Enjoy!

Carole Woodstock, RHN
www.fuel4lifenutrition.com