Soup Curried Pumpkin

Ingredients

• 1 Tbsp Eden Extra Virgin Olive Oil

• 1 clove garlic, finely minced

• 1/2 cup onion, finely chopped

• 1-29 oz. can unseasoned pumpkin puree

• 2 cup Unsweetened Edensoy, Original, or Extra Original

• 2 cups water

• 3/4 tsp Eden Sea Salt

• 13/4 tsp curry powder

• 1/8 tsp ground nutmeg

• 1 pinch Eden Cinnamon

• Eden Black Pepper to taste

• 2 Tbsp organic maple syrup

• 1 Tbsp fresh parsley, finely chopped for garnish

Directions

Heat oil in a medium saucepan, sauté the garlic and onion for 2 minutes. Add all remaining ingredients except the parsley, blend thoroughly. Cook over medium heat without boiling, stirring frequently until hot, about 5 minutes. Serve and garnish with parsley.

Eden Roasted Pumpkin Seeds or Eden Spicy Pumpkin Seeds can also be used for a delicious, crunchy garnish along with the parsley. Just sprinkle a few on top of each serving.

Delicious for breakfast or even an afternoon snack, this breakfast bowl is so thick and creamy, it looks and tastes like dessert! The real kick is the essential reishi mushroom powder, which is thought to contribute to immune system support. On its own, it can be a bit bitter, but locked into this chocolatey dish, it’s definitely a winner.

Ingredients

1 cup (250 mL) chocolate oat milk

1/2 cup (125 mL) full-fat plain yogurt

1/2 cup (125 mL) fresh or frozen blueberries, thawed

1/2 cup (125 mL) fresh or frozen raspberries, thawed

1/2 ripe avocado, peeled and pitted

1/4 cup (60 mL) unflavoured protein powder

2 Tbsp (30 mL) raw cocoa powder

1/2 to 1 tsp (2 to 5 mL) reishi mushroom powder

2 tsp (10 mL) chia seeds (optional)

Optional toppings: granola, yogurt, shaved chocolate, sliced banana, fresh figs, and pomegranate seeds

Steps

1. In high-speed blender, add all ingredients except toppings. Whirl at high speed until smooth and creamy. For a thicker consistency, whirl in chia seeds. For a thinner consistency, add more chocolate milk.

2. Transfer to serving bowl and add your choice of toppings.

Serves 1 To 2

EACH OF 2 SERVINGS CONTAINS: 302 calories; 14 g protein; 16 g total fat (2 g sat. fat); 32 g total carbohydrates (12 g sugars, 9 g fibre); 89 mg sodium

Reishi Health Benefits

Reishi mushroom powder is well known for including immunomodulating components, which help moderate the immune system. This may be the reason that many people opt to include reishi powder in their diets to boost their health during cancer therapies. In Asian countries, it’s been used for thousands of years because of its suggested well-being and longevity effects.

’MAZING MUSHROOMS

Mushrooms, sometimes mysterious and often misunderstood, may offer amazing health benefits to those of us who relish their flavour possibilities—the quiet flavour that makes other ingredients in a recipe pop.

From lowering blood pressure to supporting our immune system and being an incredible source of potassium, who knew such an earthy food could be the anchor for so much goodness? And the height of irony: often grown in the dark, mushrooms are actually touted to be the only “vegetable” (they’re actually their own food group—fungi/mycology) that naturally contain vitamin D.

Here, we’ve listed only a few of the most common mushrooms used in cooking. But did you realize that there are more than 50,000 varieties of mushrooms?! They’re not all edible, but that’s a lot of fungi serving important roles in the ecosystem of our planet and our diets!

> boletus

> chanterelle

> cremini

> enoki

> maitake

> morel

> oyster

> porcini

> portobello

> reishi

> shiitake

> white button

ROOT FOR ROOTS!

When it comes to root veggies, the health benefits are worth rooting for! These underground beauties offer an amazing wealth of nutrients, including essential fibre and calcium.

Root veggies play a huge role in nutritional sustainability. We’ve featured only a few in our recipes here, but the root vegetable category is almost as limitless as the mushroom category. The following are but a few:

> beets

> carrots

> celery root (celeriac)

> daikon

> fennel

> horseradish

> Jerusalem artichokes

> kohlrabi

> parsnips

> radishes

> rutabagas

> sweet potatoes

> turnips

> yams

Herbed Salsa Verde over Chipotle Laced Baked Salmon

This dish is a taste sensation: a fresh herbed salsa verde drizzled over smoky chipotle-baked salmon. Fresh herbs meet smoke-flavoured salmon, resulting in a riot of heady flavours—and a smorgasbord of heart-healthy benefits.

Ingredients

1 cup (250 mL) bottled green salsa sauce

1 cup (250 mL) lightly packed fresh cilantro leaves

1 cup (250 mL) lightly packed fresh Italian parsley leaves

4 garlic cloves, peeled and smashed

2 tsp (10 mL) chipotle chili powder

2 tsp (10 mL) hot smoked paprika

1/2 tsp (2 mL) garlic powder

1 lime, zest and juice

1 Tbsp (15 mL) extra-virgin olive oil

4 - 5 oz (140 g) salmon fillet steaks, skin optional

Steps

1. In high-speed blender, combine salsa sauce, cilantro, parsley, and 4 smashed garlic cloves. Whirl until blended and smooth. Store in tightly covered container. Salsa can be made ahead and refrigerated for up to 2 days.

2. Preheat oven to 400 F (200 C). Line baking sheet with parchment. Set aside.

3. In small bowl, combine chipotle chili powder, hot smoked paprika, garlic powder, lime zest and juice, and olive oil. Stir to blend. Evenly spread over tops and sides of salmon fillet steaks. Place skin side down on baking sheet. Bake in preheated oven for 4 to 6 minutes for 1/2 in (1.25 cm) thickness of salmon. Salmon is done when it’s still a tiny bit pink in the centre. It will continue to cook as it rests.

4. Remove from oven. Drizzle with spoons of Herbed Salsa Verde. It’s delicious served over lemon and dill-flavoured rice. Garnish as desired.

SERVES 4

EACH SERVING CONTAINS: 227 calories; 29 g protein; 10 g total fat (2 g sat. fat); 6 g total carbohydrates (1 g sugars, 1 g fibre); 581 mg sodium

Herbs For Better Health

Healthy herbs are an all-year bonus that offer many health benefits, from lowering cholesterol to controlling blood sugar, along with potential protection against cancer. Adding a medley of herbs to your recipes not only adds amazing flavour bonuses but is also a sure-fire recipe for good health. Here are some of our favourite healthy—and delicious!—herbs:

> basil

> cilantro

> dill

> garlic

> mint

> onion

> oregano

> parsley

> rosemary

> turmeric