Soups & Salads
Goji Quinoa Salad with a Tri-citrus Dressing- Gluten Free, Vegan, Nut Free, Soy Free
Jul 6th
Goji Quinoa Salad with Tri-Citrus Dressing
This colorful recipe balances sweet and tart flavors with crunchy and soft textures. Plus it’s loaded with plant-based proteins, Omega 3′s and is 
gluten-free.
gluten-free.
Salad:
1 large apple, chopped
2 large green onions, finely chopped
⅔ cup Mum’s Original goji berries, finely chopped
1 cup roasted slivered almonds
1 cup roasted sesame seeds
¾ cup Mum’s Original roasted hemp seeds
1/2 cup Mum’s Original Heirloom Quinoa
Dressing:
2 tbsp maple syrup or Mum’s Original Coconut Nectar
½ tsp onion powder
¼ cup orange juice
½ tsp dried ginger
½ tsp Mum’s Original Himalayan Rock Salt
Juice of ½ lemon
Juice of ½ lime
All cloves from one whole garlic bulb, baked*
1) Place Quinoa in a pot with a firm lid and add 2/3 cup water. Cover and bring to a boil on high heat. Keep covered and turn to low heat. After 25 minutes, remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
2) Combine all salad ingredients in a bowl.
3) Blend dressing ingredients and drizzle over salad.
Dill Lemon Quinoa Salad – Gluten Free, Nut Free, Soy Free, Dairy Free (Option)
Apr 6th
This recipe is chock full of whole protein, essential fatty acids and vitamins and minerals. More of a meal than a salad, it is
easy to make in large amounts and can be eaten as a side dish, or better yet as a main for lunch or dinner.
- 1 cup Mum’s Original Heirloom Unpolished Quinoa*
- 1 1/4 cups water
- 1/4 teaspoon Mum’s Original Himalayan Rock Salt
- 1/4 cup green onion (washed and minced)
- 1/4 cup minced feta cheese (for a non-dairy version omit and use 2 tablespoons Nutritional Yeast Flakes)
- 1/4 cup Mum’s Original Roasted Hempseeds
- 1 1/2 tablespoon finely chopped fresh dill
- 1 tablespoon freshly squeezed lemon juice
- 1 tablespoon olive oil
In a heavy saucepan (with a tight-fitting cover for the pot) place Mum’s Original Quinoa in it with 1 1/4 cups of water. Add in Mum’s Original Himalayan Rock Salt. Bring the quinoa to a boil over medium high heat. Cover the pot, and lower the heat to medium/low. Allow the quinoa to simmer, covered, for 25 minutes.
While simmering, in a separate bowl, add in all other ingredients.
When quinoa has simmered for 25 minutes, remove the pot from the heat, and allow it to rest for 10 more minutes (still covered). Take off lid of pot, fluff the quinoa and then allow to cool. Add in dill/lemon mix to quinoa and stir gently. Garnish with dill, cucumber and lemon wedges. Enjoy!
* Note: Most quinoa is mechanically polished to remove the outer layer that is sour tasting. This process removes valuable nutrients and creates a powdery residue that must be rinsed off before cooking. Instead, Mum’s Original does not polish but washes the Quinoa to preserve the dietary fiber found in the germ layer. The washing is also more labor intensive, providing more jobs for local families. No pre-soaking or pre-washing is needed for Mum’s Original Heirloom Quinoa: it is rich in taste and nutrients!
Kale Chickpea Soup – Gluten Free, Dairy Free, Nut Free, Soy Free
Feb 2nd
This soup has lots of protein from the buckwheat, white chia (both a whole protein) and the chickpeas. The kale is a nutrient-packed powerhouse of green that offers you the anti-oxidants vitamin A and C and provides plenty of fiber . Not only a low-fat and low-calorie vegetable, kale is recognized as one of the best to eat to help defend against cancer.
2 tablespoons extra-virgin olive oil
6 large garlic cloves, chopped
4 sprigs fresh rosemary
2 dried bay leaves
1 sprig fresh thyme
2 large onions, diced
1 large carrot, diced
1 stalk celery, diced
1 large potato, diced
8 cups vegetable broth
2 cups cooked chickpeas (or 2 x 14 fl oz cans)
1 bunch kale (thick center ribs removed), chopped (at least 8 cups)
1/4 cup buckwheat grouts
1/8 cup premium white chia
Himalayan rock salt to taste
1. In a large cook pot, add oil and put over medium heat. Add garlic, bay leaves rosemary and thyme and stir constantly for 2 minutes.
2. Add onion and stir until softened but not brown (about 4 minutes). Then turn up heat to medium high and add carrot and celery. Stir for about 2 minutes. Add potato and stir 3–4 minutes. Add broth and stir well. Bring to a boil; then cover and simmer on low heat for about 20 minutes.
3. Add chickpeas, buckwheat, chia and kale to simmering soup, and cook another 20–25 minutes, until all vegetables are tender. Season to taste with salt. Remove bay leaves, and sprigs. Serve hot or cold.
Tomato Chickpea Curry – Gluten Free, Dairy Free, Nut Free, Soy Free
Jan 7th
This recipe is great for keeping off the pounds: the coconut oil helps to speed up the metabolism, the c
hickpeas are full of protein and fibre, turmeric is a known weightloos tool, the ginger boosts digestive enzymes and the chia allows you to feel fuller for longer. During the winter months serve it hot over brown rice or in the summer as a spicy summer side.
1 15oz can chickpeas (or 1 1/2 cups presoaked and boiled)
2 large onions chopped
1 1/2 square inch piece of ginger root (1 1/2 tablespoons chopped)
3 medium garlic cloves (3 teaspoons minced)
1 teaspoon ground cumin
1 teaspoon turmeric
1/4 teaspoon cinnamon
Juice of one lime
2 tablespoon coconut oil
1 15oz can diced tomato (or 1 ½ cups fresh)
2 tablespoons premium white chia
1/2 cup washed, towel dried and chopped cilantro
1/2 teaspoon Himalayan sea salt
Peel onion, garlic and ginger and cut into small pieces. Place in a blender or magic bullet along with red chili, cumin, turmeric, cinnamon and lime juice. Blend into a paste and reserve. In a saucepan, add coconut oil and heat on medium. When hot, add paste and sauté for 2 minutes. Add tomato and premium white chia and sauté for 5 minutes stirring occassionally. Add cooked chickpeas, turn heat to low-medium and cook and stir for 10 minutes. Remove and add in cilantro and salt to taste. Serve hot or cold.
“Back to School” Soup
Sep 7th
Well, I cannot think of an easier meal or school lunch than a soup that has 3 main ingredients. The lentils combined with the brown ice form a whole protein that is even higher with the roasted hempseeds on top. This is also a great solution for any leftover rice that needs a good home.
Rice:
1 cup uncooked brown basmati rice (or another kind of brown rice)
2 cups water
Soup base:
2 cups dried red lentils (washed)
7 cups water
4 tablespoons Shiro (white) Miso paste
Finish:
Sprinkle 1 teaspoon Mum’s Original Roasted hempseeds on each serving, along with (optional) a pinch of dried chili flakes and chopped parsley.
Rice Preparation :
Clean rice of any impurities and place dry rice in a pan and add water. Rinse to remove extra starch until water runs clear. In a heavy bottomed deep pan or pot with a good lid, add 2 cups water and the washed and soaked rice. Bring to boil and then place lid off to one side so steam can escape and put on low heat. Cook for 15 minutes then turn all heat off, close lid and let sit for 15 minutes.
Soup Preparation :
Boil 6 cups water, add rinsed red lentils and turn down heat to medium. Stir and cook for 10 minutes until red lentils are soft. Take 1 cup water and add miso paste and mix. Add to lentil mixture, and blend with a hand held blender (or place in food processor). Add a 1/2 cup of cooked rice to a soup bowl and pour 1 1/2 cups of lentil mixture on top. Add hempseeds, chili flakes and parsley to taste.
Mango & Cucumber Salsa – Gluten Free, Dairy Free, Nut Free
Jul 13th
This salsa is a great side salad or a super summer main when served over chilled rice noodles that have been drizzled with roasted sesame oil. The sweetness of the mangoes combined with the tang of the lime and the crunch of the cucumbers is a satisfying summer break.
3 Ripe Mangoes Skinned and Diced
3 Green Onions Finely Chopped
1 Cup Thinly Diced Cucumber (Approx. 1/2 of an English Cucumber)
3 Teaspoon Lime Juice (approx. 1/2 a Lime)
1 Tablespoon Salba Whole, Seed
2 Teaspoon Washed and Finely Chopped Cilantro
1/4 Teaspoon Sea Salt
Add all ingredients together and refrigerate before serving. Can be served with tortilla chips, crackers or pita. Can be refrigerated for a few days.
Omega Spiced Drizzling Oil – Gluten Free, Dairy Free, Nut Free
Jun 7th
Description
This spiced oil is an excellent drizzle addition to soups, pastas, salads or simply pour into a bowl and dip with bread or crudites. Rich in Omega 3 and 6 with a high boost of GLA’s and chlorophyll, this oil is worth the wait to enjoy!
- 2 cups water boiled in a cooking pot
- 2 sprigs rosemary (each approx. 8 inches tall)
- 6 small whole garlic cloves
- 4 whole dried red chili peppers
- 10 peppercorns
- 1 500ml bottle Mum’s Original Hempseed Oil
- Place rosemary and garlic cloves in boiling water for 30 seconds to blanche it. Remove and pat dry.
- Pour out 1/4 of the hempseed oil from the bottle into a measuring cup.
- Pop off plastic pour spout from hempseed oil bottle and save.
- Stuff the rosemary, garlic, red chili peppers, and pepper corns into hempseed oil bottle.
- Top up the hempseed oil in the bottle to about 1 inch below the top of the bottle. If anything is left over in measuring cup, just store in another container for further use.
- Put top back on the bottle and place in fridge. Shake once in a while.
- Wait 2 weeks so the flavours combine and then shake before use and enjoy! You may also strain it if you desire but I personally love the little bits of rosemary that escape as you use it.
Omega 3 Herbed Salad – Gluten Free, Nut Free & Optional Dairy Free
May 31st
Description
This couscous is a great summer main dish or attractive side dish to any meal. With Salba and Mum’s Roasted hempseeds, this Omega rich salad along with tasty chlorophyll in the hemp and herbs is an amazingly simple, nutritious, and tasty take on a classic.
- 2 tablespoons olive oil
- 2 medium green onion chopped
- 3 cloves garlic, finely chopped
- 2 Tablespoon whole Salba seed
- 1 1/3 cups uncooked couscous (or quinoa)
- 1/2 Teaspoon salt
- 2 cups veggie broth
- 2 teaspoon EACH washed and chopped: fresh basil AND cilantro AND parsley
- 1/4 cup Mum’s Roasted Hempseeds
- 2 tablespoons lemon juice
- 1/3 cup grated Parmesan cheese (optional)
- 1/3 cup roasted or raw slivered almonds (optional)
- Heat 1 tablespoon of olive oil in 3 quart pan on medium to high heat.
- Cook the garlic and onions in the oil until the onions are tender (approx 5 minutes).
- Add Salba and stir then add in the uncooked couscous or quinoa (for gluten free) and salt along with veggie broth to the pan.
- Turn heat to high and bring to a boil. Turn off element and remove from heat.
- Add in Mum’s Original roasted hempseeds and lemon juice and allow to stand covered for 5 minutes.
- When serving, fluff the couscous and hempseeds and slowly add in all fresh herbs (and the Parmesan cheese if desired)
- Top with 1/3 cup slivered almonds (optional).
Strawberry Salad Recipe – Gluten Free, Nut Free, Soy Free Raw food
May 24th
Description
Strawberry Salad – Yummy Summer Nights!
- 940g box of Strawberries
- 3 tablespoons of basil (fresh, washed and towel dried)
- 1 Tablespoon plus 1/2 teaspoon balsamic vinegar
- 1 Tablespoon maple syrup or raw agave syrup
- 2 Tablespoons Mum’s Original Roasted Hemp Hearts
- 2 Tablespoon Olive oil
- 1 pinch sea salt
- 2-3 pinches ground black pepper
- Wash and cut off tops of strawberries and quarter them.
- Wash, dry and finely chop the basil. Add to strawberry mixture.
- Add the remaining ingredients in a separate bowl and mix together. Drizzle dressing over the strawberry mixture over spinach.
Call to Cauliflower – Gluten Free, Vegan, Nut Free
May 20th
Description
I really do not like cauliflower. It smells and tastes like cabbage to me but I know that it has great nutritional benefits. So to make this taste the way it should I have concocted the following super yummy recipe. I now love cauliflower!
- 1/4 heaping teaspoon of EACH: coriander seed, caraway seed, red
pepper whole seed, cardamon seed (all found at most bulk food locations) - 2 tablespoon olive oil
- 3 cups washed and sliced cauliflower flowers
- juice of half a lemon
- 1 1/2 tablespoon Bragg’s liquid aminos
- 1/4 teaspoon sea salt
- 1 tablespoon of Salba
In a fry pan heat first 2 T olive oil on medium to high heat and once heated slowly add the cardamon, then pepper, then coriander, and then caraway. Toast all spices until browned (about 5 minutes total) by stirring constantly. Once browned set spices aside. In a frying pan, heat 2 T olive oil on medium and once heated add cauliflower along with Braggs’s Amino Acids, salt and lemon juice. Cover and cook Cauliflower until soft but solid (about 5 – 8 minutes). Turn off heat and place cauliflower in a serving dish. Sprinkle with toasted spices and one tablespoon of Salba and serve.
Omega Thai Peanut Sauce – Gluten Free, Dairy Free
Apr 29th
Description
For a nutritious and easy dressing that goes well with any noodles, Seafood dish or salad dressing, this recipe is SO SIMPLE and is a great standby!
- 1/2 cup rice milk
- 1 cup Maple Syrup
- 1 cup smooth peanut butter
- 3 tablespoon Braggs Liquid Amino Seasoning
- 1/4 cup Mum’s Original Roasted Hempseeds
Blend all ingredient on high in a magic bullet until creamy.
Arugula Salad with Sun Dried Tomato Dressing – Gluten Free, Nut Free, Soy Free, Dairy Free
Apr 8th
Description
For a nutritious and easy dressing that goes well with arugula, spinach or as a dip for your favourite meat kebabs, this recipe is a great standby!
- 2/3 cup rice milk
- 1/3 cup dry sun dried tomatoes (preferably sulfite and oil free)
- 3 tablespoon olive oil
- 2 tablespoon Parmesan cheese (for non-dairy version sub in red flakes yeast)
- 1 tablespoon Mum’s Original Roasted Hempseeds
- 1 teaspoon Ketchup
- 9 cups arugula washed and dried (12 cups for 4 mains or 9 cups for 4 side dishes…can sub baby spinach)
Blend all ingredient on high in a magic bullet until creamy. Mix dressing in amounts as desired with arugula and serve with a sprinkle of parmesean cheese and hemphearts. Dressing may be kept in the fridge for 3 days.
Warm Almond and Broccoli Asian Slaw Salad – Gluten Free, Nut Free, Soy Free, Dairy Free
Apr 8th
Description
Want an easy, fast, inexpensive way to get healthy? Eat this crunchy and light tasting nutrient rich side or main!
- 1 tablespoon coconut oil (or olive oil)
- 1 340g bag of raw broccoli cold slaw (usually mixed with carrots and cabbage in produce section)
- 1 tablespoon of chopped cilantro
- 1 teaspoon of red star flake yeast (sold in health food stores…if you don’t have then leave out)
- 1 tablespoon Bragg’s Liquid Amino Acid (or sub in 1 tablespoon low sodium soya sauce)
- 1/4 cup Mum’s Original Roasted Hempseeds
- 1 tablespoon Salba
- 1/4 cup sliced almonds
- 3 tablespoons chopped red peppers (optional)
- In a fry pan, heat coconut oil on med/high heat.
- Once heated, add in broccoli slaw along with Braggs. Fry and stir on medium heat until slaw is firm but cooked (about 5 minutes).
- Add in remaining ingredients stirring quickly and thoroughly.
- Serve immediately either as a side dish, or as a main over rice with your favourite protein OR wrap in pre-soaked rice paper for a great veggie wrap. Sprinkle with chopped red pepper for more drama.
Bagel Salad
Mar 25th
Description
- 1 Whole wheat bagel toasted
- Avocado
- 1/4 cup Pecans
- 1 ounce Crumbled feta cheese
- 2 tablespoons Mums Original Hempseed Oil
- 2 teaspoons Dried oregano – divided
- 1 Dash garlic powder
- Salt and pepper
- 1 1/2 teaspoon Balsamic vinegar
- 8 cups Mixed greens
- 1 tablespoon Mums Original Hempseeds
- Chop toasted whole wheat bagel into bite sized pieces and toss into a large salad bowl. Score ripe avocado and add along with pecans and feta cheese.
- Toss and drizzle in Mums Original Hemp oil and sprinkle with half of the oregano, all the garlic and salt and pepper to taste and drizzle the balsamic vinegar.
- Serve on a bed of mixed greens. Garnish with a sprig of rosemary and sprinkle additional oregano and hemp seeds over top.
A recipe by Theresa Albert.
Zucchini Soup
Mar 24th
Description
This recipe gives you the most creamy and tasty soup you have ever had! Makes 4 servings.
- 1 tablespoon coconut oil
- 1/2 onion, sliced
- 2 zucchinis, sliced
- 3 cup vegetable stock
- salt and pepper to taste
- 8 tablespoon whole seed Salba®, soaked in ¾ cup water
- Heat the oil in a large pot and saute the onion and zucchini until vegetables are tender and transparant.
- Transfer the mixture to a blender or food processor, add the Salba® and the stock and carefully blend until smooth.
- Return pureed mixture to cooking pot.
- Simmer, uncovered, until soup is reduced to the desired consistency.
- Season with salt and pepper to taste.
Rich Tomato Soup
Mar 24th
Description
Makes 4 servings.
- 750 gram tomatoes, fresh
- 1 cooking onion
- 1 carrots
- 2 cup vegetable stock
- 1 bay leaf
- 1 teaspoon oregano
- 1/2 teaspoon sea salt
- 2 tablespoon vermicelli
- 4 tablespoon ground Salba®
- Optional: parsley for garnish
- Wash tomatoes then cut in halves.
- Chop onion and carrot.
- Put tomatoes, onion, carrot, vegetable stock, bay leaf, oregano, pepper, and salt in a pot.
- Bring to a boil then turn down heat.
- Cover pot and simmer for 20 minutes.
- Remove bay leaf.
- Allow tomato mixture to cool before blending.
- Place soup back in pot at medium heat and add vermicelli, cook for 5 minutes.
- Stir in Salba®.
- Add salt to taste.
- Garnish with parsley to serve.
Spinach Cream Gazpacho
Mar 24th
Description
This cold soup is nice and creamy, perfect for on a hot summer day. Makes 2 servings.
- 1 cucumber
- 2 cup spinach
- 1/2 cup cashews
- 2 tablespoon lemon juice
- 1 1/2 teaspoon unrefined sea salt
- 2 tablespoon whole seed Salba® or 4 tablespoons ground Salba®
- 1/2 cup water
- 1 teaspoon nutmeg
- Mix all the ingredients except the nutmeg in a blender until smooth and creamy.
- If the consistency is too thick, use some extra water.
- Garnish with nutmeg.
- Serve directly.
Fibre Rich Walnut Soup
Mar 24th
Description
Makes 4 servings.
- 2 cup mushrooms, sliced
- 1 cup roasted walnuts
- 1 tablespoon butter
- 4 shallots, chopped
- 2 cloves garlic, crushed
- pinch of ground cinnamon
- grated rind of 1 orange
- Juice of 2 oranges (or 1 cup orange juice)
- 5 cup vegetable stock
- 1/2 cup rice milk
- salt and pepper
- 9 tablespoon whole Salba® seed
- Optional: garnish with parley, sour cream, dill or walnuts
- Grill walnuts until browned and crispy.
- Chop walnuts coarsely.
- In a large pot, heat butter and sauté mushrooms and shallots until they are golden.
- Stir in garlic, cook for 2 minutes.
- Stir in cinnamon, walnuts, orange rind, and orange juice.
- Boil for 1 minute.
- Add 2 cups of stock.
- Puree mixture with food processor, blender or hand blender.
- Pour mixture back in pan, stir in remaining stock.
- Simmer for 5-10 minutes on low heat.
- Stir in Salba®.
- Serve garnished with parsley, sour cream, dill or walnuts.
Creamy Spinach Soup
Mar 24th
Description
Makes 4 servings.
- 1 package chopped frozen spinach
- 1 onion, chopped
- 2 tablespoon sunflower oil
- 2 cloves garlic, minced
- 3 cup vegetable stock
- 2 tablespoon Salba® , whole seed
- 2 tablespoon Mum’s Original roasted or regular hempseed
- pepper to taste
- Defrost spinach.
- In skillet, heat oil and saute onion and garlic on medium heat, until soft.
- Add vegetable stock and pepper to taste. Let simmer for 10 minutes.
- Mix spinach and Salba® through soup, heat it, but don\’t bring to boil!
- Take skillet from stove, and puree the soup with a blender.
- Serve immediately.
- Optional: add croutons.
Omega 3 Lentil Soup
Mar 24th
Description
This recipe is a great source of complete protein and fibre! Makes 8 servings.
- 2 tablespoon olive oil
- 2 cloves garlic, crushed
- 1 cup onion, chopped
- 200 gram red lentils
- 3 tablespoon ground cumin
- 3 tablespoon ground coriander
- 2 tablespoon turmeric
- 2 tablespoon lemon juice
- 2 cup crushed tomato
- 4 cup vegetable stock
- 8 tablespoon Salba® Whole Seed
- ground pepper to taste
- Heat olive oil on medium heat.
- Add onions and garlic and sauté until golden.
- Stir in lentils, cumin, coriander, turmeric, lemon juice, crushed tomatoes, and stock.
- Stir well and let simmer for 20 minutes.
- Add Salba®, and stir until thickened.
- Serve with ground fresh pepper to taste.
