Alternative Valentines Shopping List


We are using Valentine’s Day as a starting point to encourage us to make and eat more foods that are good for the health of our heart. Heart disease and related illnesses are a big problem right now and some of the prevention and solution is by changing h the way we eat.


For Pancakes  You Will Need


  • 1 1/2 cups rolled oats
  • 2 cups buttermilk/milk
  • 1/2 cup rice /whole meal flour
  • 1 teaspoon ginger
  • 1 teaspoon cinnamon
  • 1 teaspoon baking soda
  • 2 eggs, beaten


Fresh Berries To Make Fruit Coulis and a lemon


For Falafel You Will Need


  • 1 cup dried chickpeas or 16 oz. can of chickpeas or garbanzo beans.
  • 1 large onion, chopped
  • 2 cloves of garlic, chopped
  • 1 fresh chilli chopped(optional)
  • 3 tablespoons of fresh parsley, chopped
  • 3 tablespoons of fresh coriander, chopped
  • 1 teaspoon coriander powder
  • 1 teaspoon cumin powder
  • 2 tablespoons whole meal flour
  • Salt
  • Pepper
  • Oil for frying



For The Salmon You Will Need


  • 2  salmon fillets1 tbsp minced fresh ginger
  • 1-3 cloves crushed garlic
  • 1/4 cup rice vinegar
  • 1 tsp honey
  • 1 tsp hot chili sauce or 1 fresh chilli
  • 1 tsp soy sauce
  • 1/4 cup water
  • 1 tbsp fresh chopped basil or 1 tsp dry basil
  • salt to taste
  • 1 tbsp vegetable oil



A bag of spinach and garlic

1 ripe avocado

flax seed oil



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