Favourite Recipes

Yogurt Dressing

  • juice from ½ lemon
  • 1 cup plain yogurt
  • 2 Tbsp olive oil
  • salt and pepper to taste

To this dressing you can add any of the following:

  • 1 tsp curry powder
  • chopped fresh dill, lemon thyme, cilantro, basil
  • chopped cucumber, parsley, garlic to make tzatziki dip for rice, meat, or veggies
  • 1/2-in piece ginger, grated

Download Recipe: Yogurt Dressing

Tomato and Cilantro Salsa

It might feel limiting to not be able to eat store-bought salsa, but in reality fresh salsa is the way to go and so easy to make.

  • 2 tomatoes, chopped (you can used canned tomatoes, too)
  • 1 small red onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp finely chopped chili peppers, or dried pepper flakes
  • 2 Tbsp chopped fresh cilantro
  • 2 Tbsp extra-virgin olive oil
  • 1 Tbsp lemon juice, lime juice or apple cider vinegar
  • 1 tsp ground cumin

Instructions:

Mix everything together, if possible a few hours before serving, and refrigerate.

Download Recipe: Tomato And Cilantro Salsa

Pesto

Although it should be just a few simple ingredients, store-bought pesto often has all sorts of additives. You can’t beat fresh, homemade pesto! We often make a lot of it in the summer when there’s lots of basil and then freeze it in small containers for winter.

  • 3 Tbsp pine nuts or sunflower seeds (they’re cheaper!)
  • 1 1/4 c fresh basil leaves
  • 2 cloves garlic
  • 1/4 c olive oil
  • salt and pepper

Instructions:

  1. Process nuts until fine.
  2. Add remaining ingredients except oil and chop 30 seconds.
  3. Slowly add oil to make smooth sauce.
  4. Season with salt and pepper, and add oil or basil to adjust desired consistency.

Download Recipe: Pesto

Guacamole

This is my best friend when I’m on the candida diet! I could eat it in the morning with eggs, noon with nacho chips, and night on a burger patty or in a taco. YUM! Don’t be afraid of this fat. It’s your best friend!

  • 1 avocado
  • juice from 1/2 lemon
  • 1 clove garlic
  • 1/4 tsp salt

OPTIONAL

  • dash cumin
  • chopped tomato
  • 1/4 cup kefir/yogourt

Instructions:

Cut avocado in half all the way around and twist halves apart. Roll out pit and scoop out all the greenie goodness into a bowl. Add all remaining ingredients and serve!

Download Recipe: Guacamole

Eggplant Puree

  • 1 pound eggplant
  • 1 Tbsp butter or olive oil
  • ¼ c finely chopped shallot or red onion
  • 1 clove garlic, crushed
  • 1 ripe tomato, diced
  • 1 heaping tsp. Each finely chopped fresh parsley and cilantro
  • 3 Tbsp olive oil
  • 2 tsp cold-pressed flaxseed oil (optional)
  • lemon wedge
  • salt and pepper

Instructions:

  1. Preheat broiler and place eggplant on baking sheet under broiler, turning until skin is dark, 10-15 minutes.
  2. Set aside to cool.
  3. Peel off skin of eggplant, chop flesh finely and place in a bowl.
  4. Melt butter in skillet, add shallot and garlic and cook until soft, 3 minutes. Add tomato, parley, cilantro. Cook 2 minutes.
  5. Spoon mixture into eggplant and add oils and lemon juice. Season with salt and pepper.

Download Recipe: Eggplant Puree

Thai Green Curry

This recipe can be vegetarian or not. Add things to suit your own taste.

  • 2-3 Tbsp Thai Green Curry Paste (check ingredients for sugar-Thai Kitchen is a good brand)
  • 1 Tbsp oil (coconut oil is great!)
  • 1 onion, chopped
  • 1/2 inch ginger, chopped
  • 2 cloves garlic, crushed
  • 14 oz can good coconut milk
  • 2-3 sprigs fresh Thai basil

Any of the following:

  • 2-3 chicken breasts or 4-6 chicken thighs
  • 1/2 cup frozen peas
  • 2 carrots, sliced
  • 1 each red and green pepper
  • 1/2 cup green beans
  • 1/2 cup veggie stock or water

Instructions:

Heat oil in heavy-bottomed pot and add onions. Cook 2 minutes on med-low heat. Add garlic and ginger and cook until fragrant and soft. Whisk curry paste into coconut milk and add to onions. Add chicken (if using) and stock and simmer until chicken is almost cooked through. Add veggies and simmer until al dente. Add salt to taste. Garnish with basil and serve with brown rice or quinoa.

Download Recipe: Thai Green Curry

Coconut Curry Shrimp

  • 2-in piece ginger, chopped
  • 8 garlic cloves, chopped
  • 4 onions, chopped
  • 1 cup vegetable oil
  • 1 3/4 lb jumbo shrimp, peeled
  • 1 tbsp turmeric
  • 1 tbsp salt
  • 3 bay leaves
  • 2 tbsp ground cumin
  • 4 green chilies, slit lengthwise
  • 3/4 cup thick coconut milk
  • 5 green cardamom pods (no seeds), ground
  • 2 Tbsp ghee

Instructions:

  1. Blend ginger and garlic together in food processor until it becomes a paste. Remove and set aside.
  2. Repeat with the onions and 1/3 cup oil.
  3. Season shrimp with 1/2 tsp each of turmeric and salt. Heat 2 Tbsp of oil in a pan and sear shrimp quickly. Remove and set aside.
  4. Heat remaining oil in pan and add onion paste with bay leaves. Sauté on medium until light brown, stirring occasionally. Mix cumin, remaining turmeric, ginger paste and 2/3 c water. Then add to onion paste. Reduce heat to low and cook 5 minutes, stirring as needed. Add remaining salt, chilies and shrimp and cook a few more minutes.
  5. Add coconut milk, and simmer 2-3 minutes until shrimp are just cooked, adding water if necessary. Season as needed. Add ghee and sprinkle with cardamom powder.

Download Recipe: Coconut Curry Shrimp

Chicken Korma

(This can be adapted with green beans and peas for vegetarians)

  • 3 Tbsp vegetable oil (or you could use coconut oil)
  • 1-in cinnamon stick
  • 3 cloves
  • 2 bay leaves
  • 3 cardamom pods, crushed
  • 2 onions, chopped
  • 1 tsp ground coriander
  • 1/2 tsp ground turmeric
  • 1/2 tsp chili powder
  • 2 tsp tomato paste
  • 1 1/2 lb chicken, chopped
  • pinch of black pepper
  • salt
  • 1 1/4 oz cashew nuts, ground with water to make paste (or use presoaked cashews, blended to make paste)
  • cilantro leaves to garnish

Ginger garlic paste:

  • 1-in fresh ginger root
  • 4 cloves garlic

Instructions:

  1. To make spice paste, put ginger, garlic and a bit of water in a food processor or blender. Set aside.
  2. Heat oil in large pan. Add cinnamon, cloves, bay leaves and crushed cardamom and sauté for 2 minutes. Add onions and cook until onions are soft.
  3. Add ginger paste, coriander, turmeric, chili powder and tomato paste. Mix well and cook on low for 5 minutes. Stir in chicken, black pepper, salt to taste and 2/3 cup water. Bring to a boil, then cover and simmer 15-20 minutes or until chicken is well cooked.
  4. Add cashew paste and blend well. Simmer 3 minutes. Serve with cilantro.

Download Recipe: Chicken Korma

Chicken Curry

  • 3 Tbsp vegetable oil
  • 2 onions, sliced
  • 1/2-in piece ginger, chopped
  • 2 garlic cloves, chopped
  • 1/2 tsp ground turmeric
  • 1 tsp chili powder
  • 2 tsp ground garam masala
  • 400 g chicken, chopped
  • 3/4 c coconut milk
  • 2 tomatoes, roughly chopped

Instructions:

  1. Heat oil in saucepan, add onions, and cook until golden. Add ginger, garlic and spices, stirring 1 minute.
  2. Add chicken; cook, stirring for 5 minutes.
  3. Add 1 1/4 c water. Bring to a boil, then reduce, cover, and cook 10 minutes.
  4. Lower heat and add coconut milk. Cook 10 minutes, or until chicken is fully cooked.
  5. Add tomatoes and salt and cook on low for a few more minutes.

Download Recipe: Chicken Curry

Okra and Eggplant Curry

  • 3 Tbsp vegetable oil
  • pinch fenugreek seeds
  • pinch fennel seeds
  • 2-3 cardamom pods
  • 2/4-inch cinnamon stick
  • 1 bay leaf
  • 3 garlic cloves, chopped
  • 2 onions, finely chopped
  • 1/2 tsp ground turmeric
  • 1/2 tsp chili powder
  • 1 tsp ground coriander
  • 1 Tbsp tomato paste
  • 2 tomatoes, finely chopped
  • 6 oz okra, chopped
  • 6 oz eggplant, chopped
  • salt to taste
  • cilantro to garnish

Instructions:

  1. Heat oil in saucepan and add fenugreek, fennel cardamom, cinnamon, bay leaf, garlic, onions. Cook until onions are golden.
  2. Add turmeric, chili powder, coriander, tomato paste, stirring and heating. Stir in tomatoes and 2 cups water. Boil and reduce heat to simmer 20 minutes until sauce is thick.
  3. Add okra dn eggplant, salt to taste and stir. Cover and cook on low for 5 minutes or until eggplant is tender.

Download Recipe: Okra and Eggplant Curry

Black-Eyed Beans with Spinach and Tomatoes

  • 4 Tbsp vegetable oil
  • 1/2 tsp mustard seeds
  • 2 cloves garlic, pressed
  • 10 curry leaves
  • 2/3 c chopped onion
  • 2 green chilies, slit lengthwise
  • 1/2 tsp chili powder
  • 1 tsp ground coriander
  • 1/2 tsp ground turmeric
  • 7 oz tomatoes, chopped
  • 2 oz spinach, chopped
  • 4 oz cooked black-eyed beans
  • salt
  • 10 oz plain yogurt

Instructions:

  1. Heat oil in saucepan and add mustard seeds. When they start to pop, add the garlic, curry leaves and onion. Cook over medium heat until onions are soft.
  2. Add chilies, chili pwd, coriander, turmeric, and tomatoes. Stir then add spinach. Cook on low 5 minutes.
  3. Add beans with salt to taste. Cook until hot.
  4. Remove from heat and add yogurt. Remember, yogurt is only good for candida when it’s still alive. If you cook it you kill it.

Download Recipe: Black-Eyed Beans with Spinach and Tomatoes

Tuna, Chickpea and Avocado Salad

Dressing Ingredients

  • 4 Tbsp olive oil
  • 1 Tbsp lemon juice
  • 1 Tbsp water
  • 1 tsp Dijon mustard (wheat and gluten free, made with cider vinegar)
  • salt and pepper

Salad Ingredients

  • 2 avocados
  • 1 can tuna in water, drained and flaked
  • 1 can chickpeas, rinsed
  • 1 red onion, sliced
  • 1 tbsp chopped fresh dill

    • Instructions:

    1. Mix dressing ingredients by hand or with hand mixer.
    2. Dice avocados.
    3. Combine all ingredients and toss with dressing.

    Download Recipe: Tuna, Chicpea and Avocado Salad

Stuffed Peppers

  • 4 medium-sized bell peppers (could use zucchini or stuffing tomatoes instead)
  • 2 Tbsp olive oil
  • 1 lb ground beef (vegetarians - tvp)
  • 1 onion, chopped
  • 2 cloves garlic
  • ½ tsp chili flakes
  • 1 Tbsp dried thyme
  • 2 tsp candida-friendly Dijon mustard
  • 1 15-oz can chopped tomatoes
  • 3 Tbsp tomato paste
  • salt and pepper to taste
  • chopped fresh parsley and oregano for garnish

Instructions:

  1. Preheat oven to 325 F.
  2. Slice tops of peppers and reserve. Scrape out seeds.
  3. Heat 2 Tbsp oil in saucepan over medium heat. Add meat, onion, garlic and chilies and stir until meat is cooked. Add thyme, mustard, tomatoes, paste, and 1 3/4 c water and simmer until mixture has thickened. Remove from heat and season.
  4. Fill peppers with meat mixture. Place peppers is baking dish with sides. Place tops on and brush with oil. Add a little water to bottom.
  5. Bake until tender, 50-60 minutes.

Download Recipe: Stuffed Peppers

Pakoras

  • 1 cup chickpea flour (besan)
  • 1/2 tsp ground coriander
  • 1 tsp salt
  • 1/2 tsp ground turmeric
  • 1/2 tsp chili powder
  • 1/2 tsp garam masala
  • 2 cloves garlic, crushed
  • 3/4 c water
  • 1/2 head cauliflower
  • 2 onions
  • 2 leaves kale
  • 1/4 cup cilantro

Instructions:

Mix all ingredients in a bowl and shape into balls. They can be baked at 375 F for 20-30 minutes or fried in oil on the stove. You’ll know when they’re done when they get golden brown and fluffy inside.

Download Recipe: Pakoras

Cashew Cheese

  • 3/4 cup cashews
  • 1/4 cup water
  • 1/4 c red bell pepper (raw or roasted)
  • 1/4 c small red onion
  • 1 clove garlic
  • 2 tbsp lemon juice
  • 2 tbsp Bragg's Liquid Aminos (optional-this will give it an asian
  • flavour)
  • 1 tbsp sesame oil (optional – see above)
  • 1 tsp sea salt

Instructions:

  1. Soak cashews in enough water to cover them for 8-12 hours, rinsing once. Drain cashews.
  2. Put all ingredients in a food processor and blend for several minutes, until mixture is creamy. If it's too thick, add more water.

This can be used as a dip, in sandwiches or on a rice wrap quesadilla or pizza as a cheese substitute, or in curry sauces like korma.

Download Recipe: Cashew Cheese

Curried Lentils and Spinach

  • 3-4 cups water
  • 1 cup red lentils
  • 1 onion finely chopped
  • 1 cup peas
  • 2 tbsp olive oil
  • 2 tsp curry powder
  • 1 tsp sea salt
  • 1 tsp tumeric
  • ¼ tsp cayenne
  • ¼ tsp cumin
  • ¼ tsp coriander
  • Dash cinnamon
  • Dash ground cloves
  • 1 bunch of spinach, washed and chopped

Instructions:

  1. Cook the lentils, onions and peas in water for approximately 15-20 minutes. Drain.
  2. Steam spinach separately until wilted.
  3. Add olive oil, spinach, spices to lentils.
  4. Cook for 5-10 minutes.
  5. Serve with brown rice.

Download Recipe: Curried Lentils and Spinach

Grow Your Own Sprouts!

Growing your own sprouts is not just for hippies anymore! Homegrown sprouts are an inexpensive and important source of nutrients for anyone with a jar and a piece of window screen.

Nutritional Benefits:

  • good source of protein
  • 3 to 5 times the vitamin content of the seed they sprouted from
  • ½ cup of most sprouts contains more vitamin C than 6 glasses of orange juice
  • Powerful antioxidants and enzymes
  • Easy to digest
  • Good source of B-complex vitamins

Supplies

a mason-type jar, a piece of cheesecloth (or window screen) and mason jar lid ring, and the seeds, beans, grains, or nuts you wish to sprout

Setting Up

Pour a couple of layers of your choice of sprout-able into the jar, and cover with several inches of water. Cover the mouth of the jar with the cheesecloth (or window screen) and screw the ring-shaped lid over the mesh. (if no ring lid, use elastic band to seal the cloth over the opening of the jar). Let the seeds soak overnight (up to 24 hours for large beans, garbanzos, and nuts)

Download Recipe: Grow Your Own Sprouts

Quinoa Salad

  • 1 cup quinoa (rinsed thoroughly)
  • 2 cups water
  • 1 can chick peas (rinsed and drained)
  • ½ cup almonds
  • 1/2 medium cucumber
  • ¼ cup red onion
  • ½ lb baby spinach leaves
  • ½ bunch fresh cilantro

Bring water to a boil in a medium saucepan. Add quinoa and lower heat to medium low. Cover and cook 15 minutes (or until water is absorbed). Meanwhile, chop cucumber, onion, and cilantro. Roast almonds under the broiler for 3 minutes, careful not to burn them. Once roasted, allow almonds to cool, before coarsely chopping them. In a large bowl, toss spinach, quinoa, chick peas, onion, cucumber, and almonds.

Serve with fresh dressing:

  • 2 tbsp lemon juice
  • ¼ cup olive oil
  • ¼ cup apple cider vinegar
  • ½ tsp sea salt
  • 2 cloves garlic
  • ¼ tsp ground cumin
  • ¼ tsp turmeric
  • ¼ tsp cinnamon
  • ¼ tsp ground ginger

Add all ingredients together and serve over quinoa salad. Enjoy!

Download Recipe: Quinoa Salad

Spinach With Tahini

Try this dish with dandelion greens, Swiss chard, kale, or any other dark leafy green.

  • 1 medium clove garlic, chopped
  • 3 Tbsp well-stirred tahini (ground sesame paste)
  • 1 ½ to 2 Tbsp fresh lemon juice
  • ¼ tsp salt
  • ¾ cup water
  • 15 oz. loosely packed baby spinach
  • 2 tsp toasted sesame seeds

Instructions:

  1. Blend together garlic, tahinini, lemon juice, salt and ¼ cup water until smooth.
  2. Bring remaining ½ cup water to a simmer in a 12 inch skillet over moderately high heat.
  3. Add spinach in handfuls, tossing with tongs, and cook until wilted – about 5 minutes.
  4. Drain spinach in a large sieve set over a bowl, pressing to extract any excess liquid.
  5. Discard liquid and wipe bowl dry. Stir together spinach and tahini mixture in bowl. Sprinkle with sesame seeds.
  6. Enjoy!

Download Recipe: Spinach With Tahini