From Un-Junk Your Diet: How to Shop, Cook and Eat to Fight Inflammation and Feel Better, Forever by Desiree Nielsen BSc RD

1. Brilliant Breakfast Bars

  • Makes 12 cookies or bars
  • 3/4 cup oat flour - see tip
  • 3/4 cup large flake oats
  • 3/4 cup unsweetened shredded coconut
  • 1 tbsp ground flaxseed
  • 1/2 cup hemp seeds
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1/4 cup chopped walnuts
  • 1/2 cup dried apricots, chopped
  • 3 very ripe bananas, mashed
  • 1/4 cup extra virgin olive oil
  • 1 tbsp honey
  • 1 tsp vanilla extract


  1. Preheat oven to 350°F.
  2. In a large bowl, whisk together oat flour, oats, coconut, flax, hemp, cinnamon and salt. Stir in walnuts and dried apricots.
  3. In another bowl, mash bananas with a fork and stir in olive oil, honey and vanilla. Add banana mixture to flour mixture and fold until combined. The dough for these bars is pretty easy to handle so don't be afraid to get in there with your hands for a more thorough mix!
  4. Line a 9x13 inch baking dish or 8x12 inch small rimmed baking sheet with parchment paper. Press cookie mixture into the pan evenly. Bake for 25 minutes or until edges are golden brown. Allow to cool 5 minutes. Score into 12 bars and then transfer to a cooling rack to cool completely. Alternately, you can form 12 bars or cookies by hand and bake on a parchment paper lined baking sheet for 25 minutes or until edges are golden brown.

Tip: If you can't find oat flour, you can make it yourself by pulsing oats in a food processor until they are fine as flour. A few small pieces of oats in the flour are still ok.   

Tip: The bars will keep for 1-2 months in the freezer. Make a huge batch to save time and simply remove from the freezer the night before to grab'n go for a quick breakfast in the morning.

2. Homegrown Kimchi

  • 2 lbs suey choy (Napa cabbage) or 2 lbs Brussels sprouts
  • 3 green onions  
  • 1 small lo boc radish or purple top turnip
  • 1 carrot
  • 2 or more garlic cloves, minced
  • 1 inch or more of fresh gingerroot, minced
  • 2 tbsp salt
  • 2-1/2 tbsp Korean red pepper (gojuchang)
  • 1/2 - 1 tsp cayenne pepper


  1. Chop the Napa cabbage into bite-sized pieces. If using Brussels sprouts, shred them using a food processor or practice your knife skills and chop by hand. Fill a large bowl with 1.5 litres water and 3 tablespoons salt. Add Napa cabbage or Brussels sprouts and soak for 1-2 hours. Drain and rinse.
  2. Prepare the green onions by cutting the green tops into 1/2 inch pieces and cutting the white part in half lengthwise and then into 1/2 inch pieces. Peel and julienne the radish or turnip and carrot.   
  3. In a small bowl, stir the garlic, ginger, salt and peppers together. Put all ingredients into a large bowl. Using gloves, massage the spices into the cabbage or Brussels sprout mixture.
  4. Pack mixture into a large, very clean jar. Add one cup of water if using Brussels sprouts. Pack down the mixture and add a weight to keep the veggies in the brine. A small glass container usually works well as a weight. Leave the jar at room temperature with the lid loose to let it ferment for 2-4 days. Taste and when you like the tangy flavour, move to the refrigerator and enjoy within 1 month.  

Tip: If you cannot find Korean red pepper, try this variation: 2 tbsp red chili flakes with 1/2 tsp hot smoked paprika and 1/2 tsp regular paprika instead of the cayenne pepper.

3. Spicy Korean Tempeh Reuben

Makes 1 sandwich

  • 1 tsp avocado or olive oil
  • 4 slices tempeh 'bacon' or 1 slice sesame tofu (recipe in book)
  • 1 tbsp real mayo or veganaise
  • 1/2 tsp Korean chili sauce or sriracha (rooster) sauce
  • 2 slices sprouted grain bread, toasted
  • 1/4 cup grated carrot
  • 1/4 cup kimchi
  1. If making sandwich with tempeh 'bacon', heat oil in a frying pan over medium heat. Add tempeh 'bacon' and fry for 2-3 minutes a side.
  2. Meanwhile, mix mayo/veganaise and chili sauce and spread on toasted bread. Layer with grated carrot, kimchi and fried tempeh 'bacon' or sesame tofu.

4. Miso Ginger Salmon Collard Pockets

Makes 2 servings

  • 2 large collard green leaves
  • 2-12 inch long green onions (or 4 smaller ones), optional
  • 1/4 cup white miso paste
  • 1/4 cup rice vinegar
  • 1 tbsp grated fresh gingerroot
  • 1 tbsp maple syrup
  • 1 tsp sesame oil
  • 1 cup thinly sliced shiitake or crimini mushrooms
  • 2 salmon fillets cut into a rectangle shape (about 4-5 oz each)


  1. Preheat oven to 400ºF. Line a rimmed baking sheet with parchment paper.
  2. Place the collard green on a cutting board, smooth side down. With a sharp knife, carefully slice off the protruding portion of the collard stem, as this will make the leaves more flexible for wrapping. Remove the white portions of the green onions and save for another use. Prepare a large bowl of cold water.
  3. Bring a large pot of water to a boil. Add collard greens and blanch for 90 seconds. Remove immediately and place in the cold water bath to stop the cooking process. Blanch green onions for 60 seconds and immediately place in the cold water bath.
  4. In a small bowl, mix together miso paste, rice vinegar, gingerroot, maple syrup and sesame oil. Set aside.
  5. To assemble the salmon packets, place a blanched collard leave lengthwise in front of you. Place a few slices of mushrooms along the stem and add salmon fillet on top of the mushrooms. The salmon should hide the mushrooms so tuck them in if they stick out. Layer a few more mushrooms slices on top of the salmon and drizzle 1 tablespoon of sauce over top. Fold the collard wrap, short sides first and then long sides so that you have a tidy wrapped package.
  6. You can use two toothpicks to secure the packages. If you want to get fancy, tie the packages with the blanched green onions. If you have short green onions, tie the ends of 2 green onions together to make a long one.
  7. Bake salmon packets for 20 minutes. Drizzle with another tablespoon of miso sauce and enjoy.

Tip: The sauce is enough to make 4 portions if company is coming. If not, use the remainder to dress an Asian-inspired salad or soba noodles…which would be delicious served with the salmon packets!