Health Connection Wholefoods


2 cups cold, cooked HCW Quinoa

2 cups fresh spinach leaves, chopped

1 cup chopped cucumber

1 cup baby tomatoes

1 large avocado, chopped

2 onions, sliced


¼ cup olive oil

1 clove garlic, minced

2 tbsp lemon juice

1 tbsp HCW Apple Cider Vinegar

1 tsp honey

Salt & black pepper to taste



  1. In a small bowl, mix together the dressing ingredients. Set aside.
  2. In a large bowl, place the salad ingredients and combine well.
  3. Drizzle the dressing over the salad and gently stir until well coated.



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400g spinach, uncooked

400g lentils, cooked


2 tbsp HCW Tahini

2 tbsp fresh lemon juice

2 tbsp olive oil


Black pepper



  1. Whisk together the tahini, lemon juice, oil, 2 tbsp water, ¼ tsp salt and ¼ tsp black pepper.
  2. In a large pan, cook the spinach in ¼ cup water over medium heat until tender (about 8 minutes).
  3. Drain the spinach, add the lentils and gently mix together.
  4. Pour over the tahini sauce before serving.
  5. Enjoy warm or cold.


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This tasty recipe for Sweet & Sour Salad Dressing uses our Blackstrap Molasses. It can be used as a salad dressing or marinade for meat, chicken, fish and vegetables.
¼ cup HCW Blackstrap Molasses
½ cup lemon juice
2 tbsp olive oil
1 tsp lemon zest
1 tsp wholegrain mustard
2 tbsp onion, finely chopped / minced
Pinch of salt
Freshly-ground black pepper
Whisk all ingredients together well. Makes 1 cup. Keep refrigerated.
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Legumes are wholefoods which can contribute greatly to our protein intake. They can be especially useful for vegetarians, vegans or individuals cutting down on their meat intake. Legumes are high in fibre and have a low glycaemic index, which means they are suitable for diabetics. They are also advisable to consume as part of a cholesterol-lowering diet. Legumes can be used in many ways and form a tasty meal or snack.


  • Use as a meat substitute, e.g. in burgers and meatballs
  • Add to soups, stews and stir-fries
  • Add to salads
  • Puree and use to make dips and spreads
  • Use legume flours in cooking and baking, e.g. chickpea flour and soya flour.


To make crunchy snacks with legumes:
1. Cook 1 cup dried legumes until just tender. Drain and spread on paper towels to dry.
2. Coat them in oil. Arrange in a single layer on a large baking sheet.
3. Bake at 200°C for 15-20 minutes, stirring a couple of times, until they are crispy.
4. Sprinkle a little salt and spices over them. Let them cool and enjoy!
Hint: Roasted legumes can also be added to trail mixes, muesli or salads.
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Sprouted buckwheat is a complete protein, containing all the essential amino acids.  When sprouted, the grain softens but retains a nutty flavour.

1/2 cup (125 mL) walnut pieces
2 Tbsp (30 mL) maple syrup or agave nectar
1/4 tsp (1 mL) salt
1/2 cup (125 mL) sprouted buckwheat
1 cup (250 mL) diced bell pepper (red, orange, green, or a combination)
2 cups (500 mL) baby spinach
1/2 cup (125 mL) apple juice
1 shallot, peeled and thinly sliced
2 garlic cloves, minced
5 tsp (25 mL) apple cider vinegar
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) freshly ground pepper
2 tsp (10 mL) extra-virgin olive or walnut oil

Preheat oven to 350 F (180 C).

Combine walnut pieces with maple syrup and salt and place in a single layer on parchment-lined baking sheet. Bake for 15 minutes. Remove from oven and stir. Remove parchment paper from baking sheet and let cool about 30 minutes, stirring occasionally.

In large bowl combine sprouted buckwheat with bell pepper and baby spinach.

In small saucepan combine apple juice, shallot, and garlic. Bring to a boil, reduce heat to medium-low and simmer until liquid is reduced by half, about 10 minutes. Remove from heat and whisk in apple cider vinegar, salt, and pepper. Slowly drizzle in olive or walnut oil, whisking constantly. Pour over sprouted buckwheat. Top with candied walnuts and toss to combine.

Serves 4.

Each serving contains: 254 calories; 6 g protein; 13 g total fat (1 g sat. fat, 0 g trans fat); 32 g total carbohydrates (11 g sugar, 4 g fibre); 308 mg sodium

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