Plant-based seems to be the new health buzzword these days. You’ve probably heard that adding plant-based foods to your diet is healthy for you and your family (bonus: for the environment too). However, as a parent, it may seem like a daunting task to convince your child to eat more fruits and veggies, and less meat and dairy products. Don’t worry—I’ve got you covered. This article will explore the researched benefits of eating plant-based foods and easy ways to incorporate them into your everyday life. First of all, what are plant-based foods? Simply put, it's not plant-based if it comes from an animal. Although considered an acceptable part of a vegetarian diet, dairy and eggs are not plant-based either. Plant-based foods primarily consist of vegetables, fruits, grains, nuts, seeds, and pulses. Going Vegan? You don’t have to go vegan to add more plant-based foods into your diet; making one or two days of the week plant-based can be beneficial. Plant foods are typically higher in fibre, which is great for feeding your gut bacteria and promoting healthy bowel movements. This way of eating typically results in lower rates of cardiovascular disease, type 2 diabetes, obesity, and chronic illnesses overall. "Consuming healthy fats are essential for energy, brain health, hormone health, skin health, cardiovascular health, and much more." Gut Health A study by the American Gut Project showed that people who consume 30 or more different plant foods per week had greater gut diversity than those who consumed 10 or fewer plant foods per week. Why is this important? We are learning- ing that the gut is incredibly important for modulating disease in our entire bodies. Our gut health is not only important for digestion, but for many areas of health. A study carried out by Oxford University found that cardiovascular disease, cancer, and strokes could be significantly reduced by only eating meat three times or less per week. Another interesting discovery is that agricultural antibiotics were found in the gut of people who claimed to not have taken antibiotics in the past year, suggesting that the antibiotics given to livestock can end up in our gut after meat consumption. Environmentally speaking, the farming of meat is quite inefficient. Did you know that producing a single quarter-pound burger requires 406 gallons of water? Protein, Fats & Carbs Now, let’s talk about the breakdown of our macronutrients (i.e., fat, carbohydrates, and protein) in a plant-based diet. You may be worried about getting enough protein, but many plant-based foods offer excellent protein sources. Plants contain all 20 amino acids (the building blocks of protein), including essential amino acids.6 All types of plants, meat, poultry, and fish contain different and/or varying amounts of each amino acid. Protein must be digested into its individual amino acids to be used in the body. Healthy fats can be obtained through avocados, walnuts, chia seeds, and hemp seeds, to name a few. Consuming healthy fats are essential for energy, brain health, hormone health, skin health, cardiovascular health, and much more. Most plant-based foods contain carbohydrates. Fibrous veggies, fruit, beans, brown rice, lentils, nuts, and seeds all contain complex carbohydrates. These are important energy and fibre sources. Mighty B12 Vitamin B12 is the only vitamin that is not found in plant-based foods. If you’re choosing to eat plant-based a couple of times per week, then don’t worry about this. You should be getting your B12 from the eggs, fish, and meat that you consume during the rest of the week. If you’re planning to go vegan, then the fix is as simple as supplementing with B12 daily. Plant-based Food Tips for Kids Make them fun! Add colour and crispy textures (or any texture your child likes), and include fun and commonly requested foods, like pancakes, nuggets, and pasta. Start young. Pickiness typically develops in children who are not exposed to a variety of foods early in life. Starting before age two can help prevent picky eating habits later on.7 Offer options. If your kid doesn’t want to eat kidney beans, for example, try offering chickpeas instead. Or if you’re having trouble getting your child to eat broccoli, try cauliflower or cucumbers. Involve them in the process. Much like an adult, if a kid is in- involved in preparing or cooking a meal, they are more likely to want to consume it. Call it what it is! If something is made of tofu or pumpkin, tell them. This will remove the expectation for it to taste like the meat or dairy counterpart, and this lets them know that plant-based can also be yummy. Overall, most of us can agree that eating more plants is beneficial. Getting our kiddos to eat them may be a challenge, but incorporating more plants into their diet can expand their palates and encourage them to enjoy all types of foods. Important Note It should be noted that the health benef ...
Comes in 120 Capsules and 60 Capsules Non-prescription and broad-spectrum digestive enzyme formula Designed to support the digestion of fat, proteins, carbohydrates, starches, fiber, and lactose The formula contains proteases, lipase, papain, bromelain, lactase, papain, alpha-galactosidase and more Works within a large pH range compared to porcine or bovine-derived pancreatin, which only works within a narrow pH range Supports the breakdown of polysaccharides in beans, seeds, and vegetables for those that have issue with higher FODMAP foods Supports the breakdown of lactose, the sugar found in milk and milk products Supports the pancreas Xymogen’s ‘Zinc Glycinate’ is a fully reacted amino acid chelate formula designed for optimal enhanced absorption. As an extremely important and essential mineral, zinc is vital to many physiological processes in the body. Zinc supports immune function, neurological function, normal cellular function, growth, nutrient metabolism, and reproductive organ health. Dosage and Directions for Use Serving Size: 2 capsules. The recommended dosage is one to two daily capsules, typically taken 30 – 45 minutes prior to your meal. We recommend taking one capsule with breakfast, and another with dinner in the evening. If you require a higher dosage, we recommend consulting with a healthcare practitioner or naturopath, and steadily increasing the dosage. The formulation contains protease, papain, bromelain, amylase, glucoamylase, cellulase, beta-glucanase, alpha-galactosidase, invertase, peptidase, pectinase, lactase, phytase, acid-stable protease, lipase, xylanase, and hemicellulase. The product does not contain any wheat, gluten, soy, egg, tree nuts, peanuts, GMO-derived ingredients, or animal products. The Role of Digestive Enzymes on Nutrient Absorption and Healthy Digestion To ensure you actually obtain the nutrients from food, you need to ensure healthy digestion. Once food has left the stomach and entered the small intestine, digestive enzymes can begin turning it into the fuel needed for metabolic processes and sustenance. These enzymes are primarily produced in the pancreas and small intestine – which is why the function of the pancreas is vital to overall wellness. Those with digestive issues, low/poor mineral levels (iron), a compromised immune system, or chronic health issues may benefit from implementing a daily digestive enzyme to ensure more effective digestion. Xymogen’s XymoZyme product incorporates all the key digestive enzymes to provide a formula that can help to facilitate healthy digestion. The formulation contains principal digestive enzymes (amylase and phytase, protease) along with enzymes designed to break down proteins and fibers (bromelain and papain) that people tend to have difficulty with (high FODMAP foods or high protein foods). Phytase, in particular, helps to facilitate the breakdown of phytates from grains and legumes – this helps to increase the absorption of important nutrients like iron, calcium, and phosphorus. The complete digestion of nutrients ensures that incompletely digested molecules and proteins do not enter the bloodstream and trigger an immune response.
If you are new to being dairy-free, it can take a period of getting used to. Luckily, dairy-free milk, butter, cheese, ice cream, and yogurt options are popping up at supermarkets and health food stores faster than ever. Many dairy-free products are frequently touted as the healthier alternative, but does omitting dairy truly make it healthy? Perhaps you are thinking to yourself, why go dairy-free in the first place? Many nutritionists and naturopaths recommend removing dairy from the diet to reduce inflammation, health the gut and heal acne. While going dairy-free is generally more accepted today, is it healthy? Can You Obtain All Your Required Nutrients Without Consuming Dairy? One of the most common concerns around going dairy-free is the topic of calcium. After all, we grew up being recommended to eat 1-2 servings of dairy a day (per Canada’s food guide) in order to have adequate protein and calcium levels. But the truth is, with proper planning, it is certainly possible get enough protein from other foods. The same applies to calcium. Calcium is an essential mineral needed for proper muscle contraction, strong bones, healthy heartbeats and signaling between brain cells. It is not a nutrient we can easily forget about! Many people associate calcium with cow’s milk – so can relying on plant-based milks prevent you from getting the nutrients you need? The short answer is yes! Other Than from Dairy, Where Can I Get My Calcium? Although many boxed plant-based milks do not contain high levels of calcium, there are some plant-based foods that provide a good and comparable source of calcium. These include 3 main categories: leafy greens, nuts and seeds, as well as beans. If you are vegan, consider prioritizing your meals around these foods. Vegetables like spinach, bok choy, kale and broccoli are high in calcium. If you are plant-based, make sure to also keep lots of almonds, sesame seeds, navy beans and red kidney beans in your pantry. These foods are particularly high in calcium. With these foods in your regular rotation, getting enough calcium as a vegan supplement can be a breeze. Here are some quick vegan-friendly calcium staples to get you started: NOW Raw Almonds 454g Organic Traditions Black Sesame Seeds 454g Eden Navy Beans 822g Inari Dried Kidney Beans 500g If you are concerned about your calcium levels as a vegan, there are many plant-based calcium supplements that you may want to consider: Garden of Life Plant Calcium 90 tablets Platinum Naturals Coral Calcium 90 capsules Living Without Dairy With the numerous dairy-free products and supplements, it is possible to be healthy and nourished. Vegans need to strategically plan their meals and snacks so they are getting all their nutrients, but it can be done. If you are at risk of osteoporosis or osteopenia, you may want to speak with your healthcare practitioner to determine the best recommendation for you. Author Grace Tien is a dietetics and holistic nutrition grad. She creates sustainable, delicious meal plans to help clients with their health goals. Grace specializes in nutrition for healthy periods, you can find out more at @gracetien.ca on Instagram.
Healthy Planet is back with @sabrinavirdee and dropping yet another healthy recipe for the family. The ultimate side dish or a stand alone star, the Spring Chickpea Salad can be used in any setting! Lunch, dinner or a snack, you choose! #livelifehealthy Spring Chickpea SaladServes 4-6INGREDIENTS1 can of Kidney Beans drained and rinsed1 can Black Beans drained and rinsed1 can Corn drained (fresh corn if possible)1 can of Chickpeas drained and rinsed ½ Red Bell Pepper diced½ Orange Bell Pepper diced½ medium Red Onion finely diced½ cup fresh Cilantro finely chopped 2 Jalapenos seeded and finely chopped (optional)1/8 cup Apple Cider Vinegar ¼ cup Olive Oil ½ tsp Sea Salt¼ tsp ground Black Pepper DIRECTIONS1. In a large mixing bowl, add all of the ingredients and toss to combine. Taste and adjust as necessary until the flavors really pop—I usually add another teaspoon or two of vinegar.2. Cover and chill to marry the flavors—preferably overnight or at least 2 hours. Serve in individual bowls as is, or with a protein of choice!OTHER FUN WAYS TO ENJOY! 1. Top with avocado’s for some healthy fats 2. Pile it onto nachos or serve it as black bean salsa with tortilla chips.3. Use it as a filling for burritos or quesadillas (leaving as much of the liquid behind as possible) Recipe created by: @sabrinavirdee
Fudgy Black Bean Brownies!Who doesn't love something sweet from time to time? What if we told you that not only can you satisfy your sweet tooth with INSANELY moist chocolate brownies, you can do it guilt free!@sabrinavirdee dropped off this recipe that is FOR SURE going to have the family cleaning their dinner plates in anticipation. Don't take our word for it, but a scoop of Vanilla Ice Cream pairs up pretty well with a warm Brownie! Let us know what you think below! It's Brownie Time! #livelifehealthy Fudgy Black Bean BrowniesINGREDIENTS1 15-oz can Black Beans rinsed and drained3 large eggs (local if possible)3 tbsp Coconut Oil 1 tsp Vanilla Extract ¼ cup Unsweetened Cocoa Powder ⅔ cup Coconut Sugar ½ tsp Baking Powder¼ tsp Salt½ cup Semi-Sweet Chocolate Chips DIRECTIONS1. Preheat the oven to 350 degrees2. Puree black beans in a food processor, until a rough paste. 3. In a large bowl, mix together the bean puree, eggs, oil, and vanilla. 4. In a separate bowl, combine cocoa powder, sugar, baking powder and salt5. Add the dry ingredients to the black bean mixture then stir in chocolate chips. 6. Grease an 8×8 or 9×9 inch pan and pour in batter and bake for 30 to 35 minutes, or until the edges are visibly cooked and the center doesn’t jiggle much when you shake the pan (a toothpick may still come out a little gooey, that’s fine!)7. Allow brownies to cool before cutting. Recipe created by: @sabrinavirdee
Mango & Coconut Anti-Inflammatory Smoothie!The change of season is here! Longer days, warmer temperatures and a sense that the world is slowly getting back on schedule. @sabrinavirdee is rolling out a delicious treat that can be enjoyed anytime of the day. By adding natural ingredients along with a bit of love, you will be cooling down in no time with a cold smoothie in hand! Add Kaizen Naturals Vanilla Protein Powder and help build muscle, repair tissue! Check out past recipes to put together a full day of eating, snacking and enjoying time with your loved ones and friends! #livelifehealthyMango & Coconut Anti-Inflammatory SmoothieServes 1INGREDIENTS 1½ cups Frozen Mango ½ cup Frozen Pineapple ½ cup Coconut Milk 1 tsp Turmeric Powder1 cup of Cold Water1 scoop of Vanilla Protein Powder *optional DIRECTIONS1. Add all your ingredients into your blender and mix until you have a smooth and creamy consistency. Add more water for desired thickness! Enjoy! Recipe created by: @sabrinavirdee
For those of you who don’t know me, my name is Cass. I am a Holistic Nutritionist obsessed with creating healthier favourites for both myself and my followers. I am known on Instagram as @the_nourishingproject, check it out if you want to see more of my favorite creations. I am a sucker for all things baking, making, creating and of course styling and taking photos of these creations before I indulge in what I have created. I love finding a normally high sugar/processed, but delicious recipe and transforming it into a nourishing treat/meal with nutrient dense ingredients and of course, lower sugar! Raise your hand if you’re favourite meal is breakfast?! (Immediately raises hand). I have always been a pancake and waffle lover, but believe it or not, I had my first French Toast about 2 years ago. I know, I know, who am I? I always thought French toast was puzzling, but what’s not to love? Soft inside and crispy outside, cinnamon, maple syrup and you can pretty much make any flavour you want. Today I chose PECAN! If you love French toast, pecans and coconut whipped cream then you are in for a treat. This is the perfect recipe for any morning, weekend or holiday brunch. Christmas is just around the corner, just saying! Step inside my kitchen and enjoy making and eating this dish as much, or even more than I do! Be sure to make extras to throw in the freezer and then reheat in the toaster for a quick, satisfying breakfast or snack. The best part about this is you can make it sweet or savoury. Today, I’m feeling sweet. So Let’s get started and fire up the pan! Ingredients: Coconut Whipped Cream 1 can coconut cream unshaken and refrigerated overnight or for at least 6 hours. (insiders tip, lay the can upside down in the fridge so all the cream sits at the top when you open it!) ¼ cup gluten free tapioca flour 1 tsp organic vanilla extract French Toast 6 slices gluten free bread of choice (any bread is ok, I just love gluten free bread!) 6 organic eggs (local is always the way to go if possible!) ½ cup + 2 tbsp coconut milk 1 tbsp ground cinnamon pinch of ground sea salt Pecan Pie “Syrup” 1 cup organic chopped pecans 4 tbsp organic canadian maple syrup 2 tbsp organic coconut oil 1 tsp ground cinnamon Directions: Coconut Whipped Cream Open can and carefully scoop the top layer of coconut cream from the can. If you skipped the refrigerator step, do yourself a favour and put it in the fridge! The top layer should be solid, this is what will make the whipped cream. Transfer solid layer into a chilled mixing bowl. Keep the remaining liquid from the can for later. I like to freeze them into an ice tray and use them in smoothies and even soups/curry’s. Whip the coconut cream until smooth, using an electric mixer. You can also refrigerate the mixer ahead of time. Whip for 1 minute. Add rest of the coconut cream ingredients to bowl and continue to whip until soft peaks form. Cover & putstore in fridge. French Toast Lightly oil a large pan over medium heat with coconut oil. In a medium bowl, whisk together the eggs, coconut milk, cinnamon and sea salt Dip each slice of bread into the egg mix, making sure the full piece is covered/soaked in the mixture. Pan fry each slice of bread until egg coating is cooked, I find the time varies considering how much egg mixture the bread has soaked up, so be sure to check. Serve French toast on a plate and cover with pecan pie “syrup”. Pecan Pie “Syrup” 1. In a small pot, mix together syrup, coconut oil, cinnamon and chopped pecans. Over medium heat, cook until warm. Pour over French toast when cooked. Tips on how to store: Refrigerator: Store in airtight jar or container, glass is best (I find the taste changes in plastic after 2 days). Use up within 3 days. Reheat in toaster. Freezer: Store in airtight jar or container, freezer safe glass is best. Good for up to 2 months depending on your freezer quality. Reheat in toaster. *I like storing mine in a freezer safe glass container in the freezer. I will then take out a few at a time (or more) and keep in the fridge (glass container as well) for easy access. I highly recommend reheating the French toast slices in a toaster or oven. Toaster is fastest. Follow @healthyplanet for more Health & Wellness recipes! from yourself. You can also follow me @the_nourishingproject on Instagram for pastmore Health & Wellness Recipes Happy sweet eatin’ from yours truly, Cass (@thenourishingproject)
Welcome back to my little corner of foodie love! For those of you who are checking in for the first time, let me introduce myself. My name is Cass, I am a Holistic Nutritionist obsessed with creating wholesome, healthy and nutritious recipes to share with friends and family. I have been fortunate enough to team up with Healthy Planet to share my love for creating (and eating) nutritious favourites for you and the rest of the Health & Wellness Community. I hope you love these recipes as much as we do! Let me know what you think in the comment section and enjoy! Fall is here to STAY! If you’re looking for ways to incorporate seasonal flavours into your dishes then look no further, you have found it. My Roasted Squash Harvest Salad happens to be the perfect lunch or side dish to add with any meal. This may seem like a complex dish, but it is seriously so easy to prep and everything can be done while the squash is roasting in the oven. Perfect! Created with mixed greens, heirloom tomatoes, celery, red onions, quinoa and lastly the star of the show, roasted White Swan Squash dusted with my signature pecan-walnut “cheese” crumb topping! I know some people steer clear from the squash family because they are not an easy vegetable to prep, but trust me when I say, it’s all worth it in the end. Squash can make any Fall dish come to life. My Favourite part are the different varieties of squash to choose from and the many ways you can incorporate them into your meals! Salads can get a bad rep because we tend to eat themprepared the same way Every. Single. Time!! Well, this is it, no more boring salads! My Harvest Salad is the perfect seasonal dish and sure to leave you feeling satisfied. As long as you have a leafy green, healthy fats, protein, colour and crunch…you can make any salad fun. The Maple Crumb Harvest Salad is loaded with delicious Autumn flavours and is packed with tons of nutrients. My favourite part? The orange-maple-walnut dressing and pecan-walnut crumb topping. Seriously, who doesn’t love the sound of that? Convincing the family to eat their greens has never been easier! Maple Squash Prep 2 white swan squash (or a similar squash), cut in halves, peeled and seeded (pictured squash is not peeled – but can be easily peeled off after baking) 4 tbsp EVOO 3 tbsp Canadian maple syrup 1. Preheat oven to 400 F 2. Mix EVOO and maple syrup in a small bowl and glaze over the squash halves 3. Roast in the oven for 25-30 minutes until tender throughout 4. Cut each squash into thinner wedges to place on top of the salad Orange-Maple Walnut Dressing ½ cup walnuts ¼ cup Canadian maple syrup 4 tbsp EVOO 3 tbsp apple cider vinegar ½ tsp each: ground black pepper, garlic powder, sea salt 2 tbsp freshly squeezed orange juice 1. Combine all ingredients except EVOO in a food processor or blender until thoroughly combined, ensuring the walnuts are pureed and no longer chunky. 2. Add EVOO through the feeding tube while food processor is still running 3. Add 1 tbsp water at a time if needed to reach desired consistency 4. Transfer to glass jar and store in the fridge "Cheesy" Pecan-Walnut Crumb ¼ cup walnut ¼ cup pecan 4 tbsp hemp seeds 2 tbsp nutritional yeast ½ tbsp. garlic powder ¼ tsp sea salt 1. Combine all ingredients in a food processor or blender and pulsate. Make sure not to over pulse as we don’t want the mixture to form a flour-like consistency, rather chunky/crumby 2. Transfer crumb topping into a bowl 3. Coat each squash piece in the bowl with the bowl, making sure one side of the squash is covered with crumb topping. Salad Prep Washed Mixed Greens (enough for 6 people) 1/2 cup uncooked quinoa (follow directions on box to cook) 1/4 cup thinly sliced red onion 1/4 cup chopped celery sea salt and ground black pepper to taste In a large mixing bowl, add your washed greens, diced red onion, chopped celery, dressing, room tempeture quinoa, sea salt and ground black pepper to taste, toss and coat lightly. Start with less dressing and ad more if needed. Once your greens are coated, transfer to your favourite salad dish ( a long narrow serving dish works best for presentation, but any salad dish will do). Once transfered, coat 1 side of your roasted squash with the "cheesy" crump up and lay length wise! Add a few pinches of the crumb to the top of the salad for an extra crunch! Follow @healthyplanet for more Health and Wellness Recipes from yours truly! You can also follow me @the_nourishingproject for past Health and Wellness Recipes! Happy Harvest, from yours truly! The Nourishing Project
Everybody’s favourite season has arrived! Why not FALL in love (pun intended of course – I’ll work on it) with health conscious seasonal recipes while we have the time! For those of you who don’t know me, my name is Cass. I am a Holistic Nutritionist obsessed with creating healthier favourites for myself, friends and the Health and Wellness Community. I am a sucker for all things baking, making, creating and of course photo styling my creations before I demolish whatever it is I have made. Join Healthy Planet and myself as we create some unforgettable recipes that will certainly keep you coming back for me. Enjoy! If you love pumpkin, cookie dough and a guilt-free way to eat the entire batch of something you have created, then you have come to the right place! Even as a child I ALWAYS loved cookie dough, this lead to my love/hate relationship with cookie dough. My friends and I would always go to the store, grab a tube of cookie dough and sneak it into the basement to eat it, RAW! Yum…but, not very nutritious. Growing up there weren’t many “healthy alternatives” for treats like cookie dough in a tube. Not only are these filled with grams and grams of sugar, they also have absolutely zero nutritional value to them. So what if I were to tell you, you could revisit your childhood, sit on the couch and snack on RAW HOMEMADE COOKIE DOUGH that will satisfy your sweet tooth without all the sugar! I say heck yes! What about you? Check out my recipe below and enjoy the guiltless snacking! Ingredients 3 cups Bobs Red Mill GF Oat Flour 20 large pitted organic medjool dates (soaked 20 minutes before) 4 tbsp organic pumpkin puree – add 1 tbsp afterwards until well mixed like sticky dough 3 tbsp Nuts to You Cashew Butter 3 tbsp organic raw honey 1.5 tbsp Simply Organic Pure Vanilla Extract 1 tsp pumpkin pie spice ¼ cup Lily’s Sweets Chocolate Baking Chips Directions add oat flour and medjool dates in a food processor or blender blend until dates are chopped up add pumpkin puree, raw honey, cashew butter, vanilla extract and pumpkin pie spice blend until you get a nice dough ball. You may need to add more pumpkin puree if too dry or more oat flour if too wet. Scrape down the dough from the sides as it may get stuck, this is ok. Blend until combined, we want all the ingredients to be thoroughly mixed so each ball tastes the same! Repeat steps 4-6 until you reach ideal consistency/cookie dough texture Add chocolate chips in last to avoid chocolate melting/balls turning brown Remove from blender/processor and roll into balls (the fun part is you can choose the size) – I like to make a variety as your needs can change depending on cravings. Added bonus: feel free to roll the balls in cacao powder, melted chocolate, maca powder, etc for an added nutritional kick Tips on how to store Refrigerator – store in air tight jar or container, glass is best (I find the taste changes in plastic after 2 days). Freezer – store in airtight jar or container, tempered glass is best. Good for up to 2 months depending on your freezer quality. I like storing mine in a tempered glass container in the freezer. I will take out a few at a time and keep in the fridge for easy access. Follow @healthyplanet for more Health and Wellness Recipes from yours truly! You can also follow me @the_nourishingproject for past Health and Wellness Recipes! Happy sweet eatin’ from yours truly!
Avocado Toast is is the next best thing to sliced bread, we can all agree on that. Few things can match the simplicity and amount of flavours you can pack onto a perfectly toasted piece of bread. The base of every avocado toast? The bread, of course! Healthy Planet has taken that same piece of perfectly toasted bread and added another level of flavour. Curried mushrooms! Earthy, rich and loaded with flavour, continue the trend of every and anything on toast and show off to your friends and family next time you want a snack! Take a look at the Healthy Planet Curried Mushroom Toast recipe below! Ingredients 12 ounces sliced mixed mushrooms (button, crimini, maitake) 3 tablespoons of extra virgin olive oil 12 tablespoons Roasted Red Pepper Hummus (available at all Healthy Planet Locations) ⅛ teaspoon curry powder (you can add more according to your taste!) 1 large minced garlic clove 2 tablespoons unsalted butter (available at all Healthy Planet Locations) 1 medium shallot, finely sliced ½ teaspoon zest of a lemon 1 ½ cup washed sunflower sprouts ground black pepper and sea salt for taste sliced gluten free bread Instructions A standard slice of toasted gluten free bread is always acceptable, but, if you want to get fancy, grab your bread and with a large round baking mold, punch out 12 round slices of bread. Toast the sliced bread until it has a golden brown color. A well toasted, crunchy slice is perfect for catching all the flavour from the hummus and mushrooms! Check out our Roasted Red Pepper Recipe for instructions on how to create your own, or you can simply go into any Healthy Planet location and pick up one of our favourite Hummus Brands! Any hummus will do for this recipe, we just love the combination of roasted red peppers and curried mushrooms! Heat a large pan and add your olive oil, unsalted butter, mushrooms, shallots and garlic. Saute for roughly 5 min on high heat before adding your curry powder. You want your mushrooms to brown and absorb all the flavours from the curry, garlic and shallot. Stir occasionally to mix the flavors while evenly coating the mushrooms. Add a pinch of sea salt and ground black pepper to taste. Once you have you sauteed your mushrooms to perfection, add your lemon zest and mix thoroughly. The more you create this dish, the more familiar you will be with what level of flavour you want from the curry. A little goes a long way! Add more curry as you see fit and make it your own! Set aside your mushrooms and let them cool to room temperature. Now that the main attraction is finished preparing, grab your toasted gluten free bread and swipe 1 tablespoon of roasted red pepper hummus per piece. This will add some creaminess as well as keep your mushrooms firmly in place on top of the bread. After you have swiped all 12 pieces with hummus, start adding your mushrooms! Take 2 tablespoons of mushrooms for each slice. Once you have evenly distributed the mushrooms to the toast, top off with the remainder amongst them. In a separate bowl, wash and then dry your sunflower sprouts, garnish your mushroom toast with the sprouts and you are ready to enjoy! Perfectly served on wooden cutting board or your favourite serving platter! #livelifehealthy