Mediterranean Style Quinoa Salad

As we move closer to the end of Spring, beginning of Summer, our appetite and palate begin to beckon for more fresh food, salads, lighter meals, and fresh herbs. This is a light, but hearty, late Spring salad, loaded with protein and fresh vegetable goodness! This is a beautiful dish for a potluck and also works well for lunches or a lighter dinner. As always, feel free to modify this recipe to suit your taste buds and/or your macronutrient needs. This salad would pair beautifully with some baked chicken, salmon, white fish, or pan fried tofu and/or chickpeas/lentils/other beans.

Just a quick note here on why we love quinoa!

Health Benefits of Quinoa:

• A Complete Protein: Quinoa is one of the very few grains that contain all 9 essential amino acids, making this superfood an incredible source of protein. A 1 cup serving of cooked quinoa contains a whopping 8g of protein.

• High Fibre: A high fibre diet is strongly associated with lowered levels of LDL cholesterol, maintaining balanced blood sugar levels, and reduced risk associated with cardiovascular disease development and most cancers. Fibre helps the body to feel satiated for longer periods of time, which makes it an incredibly supportive food for healthy weight management. The high soluble fibre content found in quinoa is particularly beneficial for regulating hunger, providing bulk to stool for a healthier colon and overall gut.

• High Nutrient Profile: Aside from its protein and fibre content, quinoa has substantial quantities of beneficial nutrients. It contains iron, zinc, & potassium, with notable levels of copper, manganese, magnesium, & phosphorus.

• Antioxidant & Anti Inflammatory Properties: There are 2 main flavonoid compounds found in quinoa: quercetin and kaempferol. Both of these flavonoids contain powerful antioxidant components and anti inflammatory properties that aid in prevention of disease formation, immune function, and cancer protection.

Mediterranean Style Quinoa Salad

Serving Size 6-8
3 cups cooked quinoa (1 cup dry)
4 cups arugula, packed
1 large cucumber, diced
1/2 medium red onion, diced
2 cups cherry tomatoes, halved
1 cup kalamata olives, halved
1 can artichoke hearts, drained and chopped
1 can white butter beans, drained and rinsed
1 cup fresh basil, chopped
I cup pine nuts, lightly toasted
Mediterranean Dressing:
1/4 cup fresh lemon juice (1 large lemon)
1/2 cup olive oil
2 tsp dijon mustard
1 1/2 tsp maple syrup
1 large clove garlic, minced
1 1/2 tsp dried oregano
1 tsp salt
Fresh pepper

• Place all salad ingredients in a large bowl and combine with a fork.

• For the dressing, combine all ingredients in a glass jar and shake until well-combined.

• Pour enough dressing over salad just to coat and adjust seasonings as needed.

• Optional Add Ins: Chicken, Salmon, Tofu, Chickpeas, Feta.

As always, if you make this recipe, please leave me a comment and let me know if you’ve enjoyed it or made any modifications! Feel free to share some pics on social media as well 😉

Happy Salad Eating!

Rainbow Detox Salad with Carrot Ginger Dressing

It’s Spring Season and high time for a fresh new salad!

We are loving this Colourful Salad in our household so far - it’s fresh, filling, and rich in punchy flavour!

As usual, I recommend doubling the dressing recipe, just to have an extra delicious sauce lying about for roasted/steamed veggies, sauteed kale/chard, or just incase you feel like bulking up this salad with quinoa, rice, or making it into a meal with some baked chicken or tofu.
And if you’d like to add a bit more protein to this salad, feel free to top it with some cooked chickpeas or lentils, quinoa, or baked chicken/tofu.

Rainbow Detox Salad

3 cups finely chopped kale leaves
2 cups loosely chopped baby spinach
2 cups finely chopped red cabbage
1 cup grated carrots
1 cup roughly chopped cilantro leaves
⅓ cup thinly sliced green onions
½ cup toasted sunflower seeds
1 avocado, peeled, pitted, and diced (optional)
Carrot-Ginger Dressing
1 large carrot, peeled and roughly chopped
¼ cup rice wine vinegar
2 Tbsp olive oil
1 Tbsp finely chopped fresh ginger
1 Tbsp honey or maple syrup
1 Tbsp white miso
½ tsp toasted sesame oil
¼ tsp salt
Fresh black pepper

• To make the salad, combine all ingredients, except avocado, in a large bowl. 

• For the dressing, combine all ingredients in a blender and process until smooth.

• To serve, toss the salad with enough dressing to coat and top with avocado. Note: this salad is best once it has marinated a little in the dressing - ie. for lunch, toss it with dressing in the morning.

As always, if you’ve enjoyed this salad, please leave a comment and let us know 😊

Almond Kale Crackers

If the idea of making your own crackers sounds intimidating, you’re not alone. However, it needn’t be! Particularly if you are currently harvesting a lot of kale from your garden, or if you grabbed a bunch at the Farmer’s Market that you don’t have a clue what to do with, these crackers are easy, they work seasonally, and are completely NON-intimidating!! I promise.

Warning: they will look brilliantly green before you pop them in the oven…

The flavours are strong in this cracker, which I love, but you can easily dial down the flavour by omitting the garlic and onion powder or cutting the quantities in half. I served these up with some herbed cashew cream cheese and sliced cucumber, which was unreal! But they would do really well with some traditional hummus, olives, and a few chunks of candied salmon. However you like to serve them, enjoy and let me know how you like them!

Almond Kale Crackers

Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour, 10 minutes
Category: Snacks, Appetizers
Cuisine: Plant-Based, Nutrient-Dense

Yield: 20 - 28 Crackers

Ingredients

1 cup kale, packed
1/3 cup almond meal
1/4 cup freshly ground flaxseeds
½ cup sunflower seeds
2 large eggs
1/2 large white or yellow onion, grated
1 Tbsp coconut oil, solid
1 tsp onion powder
½ tsp garlic powder
1 tsp salt

Instructions

• Preheat the oven to 300 °F and line a baking tray with parchment paper.

• Put the kale leaves into a food processor and process until finely chopped. Add the remaining ingredients and process again to a smooth paste.

• Using a spatula, spread the mixture onto a lined baking tray and distribute as evenly as possible.

• Bake for 25 minutes, take the crackers out and flip them entirely onto a new piece of parchment, then score into desired sized crackers with a large knife. Bake another 25-30 minutes. Allow to cool completely. Break apart into pieces by hand. Store on counter exposed to open air (they will soften in a sealed container).

Green Goddess Hummus

If you are familiar with my recipes, you know that I’m a BIG fan of quick, easy, AND delicious combinations. This hummus is one of those.

Loaded with quality protein (white beans, sunflower seeds, tahini, hemp hearts), fats (sunflower seeds, tahini, olive oil, hemp hearts) and carbohydrates (beans, tahini, spinach, parsley), this blend of nutrient powerhouses will definitely meet your energy demands and give your tastebuds a happy dance at the same time!

A note on White Beans:

Easier on Digestion than Garbanzo Beans: while I’m also a big fan of chickpeas, the butter beans have a tendency to be a little easier on the digestive system and, for those who struggle with chickpeas 👋🏽, the butter bean is a great substitute (and also provides a nice, creamy texture).

Degenerative Disease Prevention: Both beans and legumes contain a reliable source of non-digested compounds like fiber, phenolics, peptides and phytochemicals that are associated with reduced risk of many degenerative diseases, namely cancer and heart disease.

Cardiovascular Support: The high fiber quotient and mineral makeup of beans have been associated with lowered blood cholesterol and blood pressure, making them an important staple for cardiovascular disease prevention.

Fiber Content: Both beans and legumes have a diverse fiber profile, supportive of healthy digestion, and providing the body with good satiation, which may encourage healthy weight.

Quality Plant Protein: Consuming a diet high in quality plant protein will help keep the body satiated, energized, nourish the muscles, the brain, and support good immune, hormone, and digestive function. All beans are wonderful sources of plant protein and should be mainstays in a healthy, balanced diet.

Green Goddess Hummus

Makes aprox. 2 cups
1 can butter beans
1/3 cup tahini
2 cups packed baby spinach
½ cup packed parsley
¼ cup sunflower seeds
¼ cup hemp hearts
2 cloves garlic, minced
2 Tbsp fresh lemon juice
¼ cup olive oil
1 tsp cumin
½ tsp coriander
1 tsp salt
Fresh pepper
1 tsp maple syrup

• Place all ingredients in your food processor and combine until smooth.

Green Garden Dressing

If you’re in the mood for a creamy vegan dressing that is stacked with flavour and fresh herbs, here’s the one for you!

I swore off of buying store bought salad dressings years ago when I was studying Nutrition and learning about the critical aspects of consuming good quality oils. Now I find that if I ever cave and buy a good looking bottled dressing, out of ease or because they nagged me with their clever advertising, more often than not, it’s deeply disappointing and I am quickly reminded that blending my own is truly the best way to go (healthwise and flavour-wise).

Here’s a beautiful dressing to inspire you towards more homemade dressings and to add to your Spring roster! I find that this dressing is so deeply delicious and rich in flavours that the salad itself doesn’t need much: leafy mixed greens, shredded carrots/beets, and some fresh sprouts and you’re all set!

Green Garden Dressing

1/2 cup cashews, soaked overnight
1 clove garlic, minced
1/3 cup each fresh dill and parsley, packed
1 lemon, juiced
2 tsp apple cider vinegar
1/3 cup olive oil
1/3 cup water
1/2 tsp salt
1/2 tsp dijon mustard
Fresh pepper

• Place all ingredients in your blender and combine until smooth.
  
  

Roasted Yam Buddha Bowls with Coconut Cashew Sauce

Oh my, oh my, oh my. If you have not yet jumped aboard the Buddha Bowl Bandwagon, well there is no time like the present! This here is an easy weeknight meal with some kinda fantastical Thai-style coconut cashew sauce that’ll knock your socks (or in my case, slippers) right off!

This bowl is composed of roasted yams, baby spinach, purple cabbage, quinoa, shredded carrot, and toasted cashews, but you can make this bowl of goodness your own by adding in whatever your heart desires (or your fridge seems to be done with!). Or, better yet, just make up a batch of this sauce and eat it on everything, every day, all day! Yessss! 🤣

I absolutely LOVE a versatile weeknight recipe like this one on the weekly rotation. While my family loves roasted yams, yours may not, so feel free to go right ahead and make this bowl suit the needs of your crew. Some Yam Substitution Ideas: Roasted Squash, Roasted Cauliflower, Shredded Chicken, or Baked Tofu.

Roasted Yam Buddha Bowls with Coconut Cashew Sauce

Total Time: 30 - 40 minutes
Serves 4

Roasted Yams - 1 very large
Cooked Quinoa or Brown Rice (soaked 4hrs and rinsed)
Shredded Carrots
Thinly sliced Purple Cabbage
Chopped Baby Spinach or Steamed Swiss Chard/Kale
Thinly sliced Red Pepper
Toasted Cashews Pieces (I just use a dry fry pan for this)
Fresh Lime
Fresh Cilantro
Optional: Hot Sauce
Any other Veggie Add Ins Such as: steamed broccoli, roasted cauliflower, steamed green beans, pea sprouts

Coconut Cashew Sauce:
1 cup full-fat coconut milk
1/2 cup cashew butter
1 Tbsp red Thai curry paste
2 Tbsp tamari
2 Tbsp maple syrup
Juice of 1 lime
Pinch of salt

• To roast your yams: Chop yam into half or quarter moon slices about 1/4 inch thick. Lay them in a large glass baking dish or on a parchment lined cookie sheet and drizzle with a little melted coconut oil and season with salt and pepper. Roast at 375-400F for about 20 mins.

• For the sauce: Add all ingredients to your blender and combine until smooth. Adjust seasonings as desired.

• Prepare all your Buddha bowl ingredients and layer them into your serving bowls.

• Serve bowls warm and drizzled with cashew sauce.

Sesame Soba Noodles

Looking for a quick, easy, & delish noodle dish for your upcoming week?
This noodle bowl makes a great weekday meal and can double as a satisfying lunch as well! Creamy Tahini Sauce is subtle & flavourful and the bowl lends itself to be adaptable to whatever veggies you have lying about.

Sesame Soba Noodles

For the Sauce:
1 large garlic clove, minced
1 nob of ginger, minced (1”)
3 Tbsp tahini
1 Tbsp cashew butter
1 Tbsp tamari
1 Tbsp rice vinegar
1 Tbsp maple syrup
1 1/2 tsp sesame oil
I tsp chili paste
1/4 cup water
For the Bowl:
3-4 Servings of Soba, Buckwheat, or Rice NoodlesA medley of sauteed and/or shredded veggies

• Blend or whisk all sauce ingredients until smooth.

  Serve with soba/buckwheat/rice noodles and some favourite sautéed veggies (I used onions, garlic, broccoli, mushrooms, spinach, & purple cabbage). Veggies you might try: peppers, grated carrots, snap peas, or steamed kale.

• Top with toasted sesame seeds or cashews.

Sesame Ginger Salmon Bowls

It’s time to entice you with a new Dinner Recipe that’s been on my mind for awhile.
I LOVE “Bowl-style Dinners” because you can make them your own by adding in any veggie bits, seeds, or greens that you have lying about and you really can’t go wrong.

Feel free to cook the salmon to your personal preference and modify the type of veggies and/or substitute the steamed beans with other veggies like broccoli, cauliflower, or something else tantalizing!

While this recipe showcases salmon, you could absolutely use tofu as a substitute. I would suggest choosing a firm block, draining and marinating it in 2 Tbsp tamari + 1 Tbsp sesame oil, seasoned with fresh pepper - bake at 350F for about 20 mins (stirring halfway) and serve.

Sesame Ginger Salmon Bowls

Serves 4 - 6
1 large chunk of wild salmon - 6 - 8” in length
2 Tbsp coconut oil
Salt & Pepper
1 cup brown rice, soaked overnight, and cooked
1 bunch/package green beans, steamed al dente
4 cups baby spinach, loosely chopped
1 red or yellow pepper, sliced thin
1 cup purple cabbage, shredded/sliced as thin as you can get it
2 medium carrots, shredded
4 stalks of green onion, chopped
Fresh cilantro
Gomashio or toasted sesame seeds for serving

Sesame Ginger Dressing
¼ cup tamari
¼ cup rice vinegar
¼ cup olive oil
2 Tbsp sesame oil
1 Tbsp maple syrup
2 Tbsp tahini
1 large clove garlic, minced
1” fresh ginger, minced
½ tsp salt
Lots of fresh pepper

• Preheat oven to 375F. Place salmon in an oven safe dish, drizzle with melted coconut oil and season with salt & pepper. Bake for 20 - 30 minutes or until cooked through to your personal preference.

• Meanwhile, cook your rice and prepare all veggies.

• For the dressing, combine all ingredients in your blender and blend until smooth.

• To assemble bowls: Place a scoop of rice in each bowl, top with steamed beans, shredded/sliced vegetables, and some cooked salmon. Top each bowl with dressing, cilantro, and toasted sesame seeds, if using. Serve immediately.

If you make this meal, please leave me a message and let me know how much you enjoyed it and whether or not you made some modifications!

Otherwise, Happy Eating ♡
Eat Real Food. Feel Real Good.

Vegan Lentil Shepherd's Pie

This is a powerfully delicious main meal that is sure to satisfy a crowd or your family several times over! This is a dish you can look forward to, feel good about, and is absolutely worth the steps it takes to pull it off!

One thing I’ve realized over the years is that meals that take a bit of effort are like a piece of art. They tend to be consumed in the same way: savoured, appreciated, and with an element of nurturing that just isn’t present with store bought meals or restaurant food.

Do not be deterred by the steps in this recipe! The entire thing will take you about an hour, there’s no way around that, so put on some music or your favourite binge-worthy show and sink in to the process of creating something beautiful AND nourishing!

We love to serve this Shepherd’s Pie with Homemade Ketchup! Once you make this ketchup once, you’ll realize how silly it is to buy ketchup that’s laced with chemicals and processed sugar. The ketchup will take you just a few minutes to put together, but will need to simmer for about 20 minutes, so plan to have that going at the same time as you make the Shepherd’s Pie 😊

Vegan Lentil Shepherd’s Pie

Makes 8 - 10 Servings
Filling:
2 Tbsp coconut oil
3 large yellow onions, diced
2 tsp salt
8 cloves garlic minced
1 Tbsp fresh thyme leaves, roughly chopped
1 Tbsp fresh rosemary leaves, roughly chopped
2 medium carrots, diced
2 ribs celery, diced
3 Tbsp tomato paste
1/2 cup dry red wine (or use vegetable stock)
1 cup dry French lentils, pre-cooked (yield aprox. 2.5 cups)
2 bay leaves + 1 “ kombu seaweed (add to cooking water with lentils then discard)
1 1/2 tsp paprika
1/4 cup smooth tahini
1 Tbsp tamari 
1 Tbsp  balsamic vinegar
2 tsp  Worcestershire sauce
Freshly cracked black pepper to taste

Potato-Cauliflower Mash:
3 medium potatoes, cut into 2” chunks
½ medium head of cauliflower, cut into 2” florets
2 heads of garlic, roasted
¼ cup vegan butter/cashew butter/regular butter
1/2 cup plant based milk (more if needed)
2 tsp salt
Lots of fresh pepper

• In a large, heavy bottom skillet (I use a wok), heat oil and diced onions and sauté several minutes until beginning to soften. Add garlic, fresh herbs, and diced carrots & celery. Cook several minutes.

• Hollow out a space among the vegetables in your pan and add tomato paste. Slowly stir into the onion mix. Pour in red wine, if using, and stir until dissolved.

• Add cooked lentils and all other ingredients and cook several minutes until mixture looks well-combined and tahini is evenly distributed.

• Pour lentil mix into the bottom of a 9 x 12 glass dish, spreading out evenly.

• In a medium pot, bring salted water to a boil. Add potatoes & cauliflower and boil until fork tender. Transfer cooked vegetables to your food processor and add in all other Mash ingredients. Blend until smooth.

• Top lentil base evenly with your potato-cauliflower mash.

• Bake @ 375 for 25 – 30 minutes, or until top is lightly browned.

Nourishing Pumpkin Curry with Cashew Cream

This recipe was inspired by the cutest & loveliest pumpkin that was given to me by a friend who grew it in her garden. I absolutely love the combination of squash + curry, so it felt altogether perfect to me to create a warming & nourishing new pumpkin curry recipe to share with you all here. This recipe is really not very labour intensive at all, although I do love to let things simmer and come together with a little extra time in the pan, so try not to rush this recipe. As with most curries & stews, this meal just gets better with age and is extremely good reheated as a warm lunch or as a second dinner (it has great volume!). Also, if you are willing to part with any, it makes a wonderful meal to share with friends during the Fall or Winter season (the kids LOVE it too!).

Do not, I repeat, DO NOT omit the cashew cream! You can whip it up while the curry is simmering and only takes a few minutes once your cashews are soaked! It adds the perfect bit of sour to this curry that puts it over the top in the taste department! Plus you can use the leftovers as a chip dip with salsa & black beans! YUM 😋

Nourishing Pumpkin Curry with Cashew Cream

Makes 8 - 10 servings
Prep & Cook time: 45 mins

1 large shallot, diced
3 Tbsp coconut oil
1 1/2 tsp salt
2” piece of fresh ginger, peeled & minced
1” piece of fresh turmeric, minced
4 large cloves of garlic, minced
1 small pumpkin, peeled & chopped into 1” cubes
4 packed cups broccoli florets, cut up into bitesize pieces
2 cups mushrooms, sliced
1 medium red pepper, diced or sliced
1 1/2 cans full fat coconut milk
1 cup veggie broth
2 Tbsp red curry paste
2 tsp curry powder
1 tsp cumin powder
Lots of fresh pepper
4 packed cups baby spinach
1 Tbsp maple syrup
1 Tbsp tamari
1 Tbsp sesame oil
Juice of 1 lime
Cashew Cream for Serving
Fresh Cilantro
Toasted Cashews

• In a large, heavy bottom, pot or wok, heat shallots and coconut oil over medium heat until sizzling and softened. Add salt.

• Add ginger, turmeric, garlic, cubed squash and broccoli, and saute until fragrant and vegetables are starting to soften (7 mins). Add mushrooms & pepper and saute a few more minutes.

• Add coconut milk, vegetable broth, curry paste, and spices. Bring to a boil, then reduce to a simmer for 20 - 25 minutes until vegetables are tender.

• Add spinach and stir to incorporate. Add maple syrup, tamari, sesame oil, and lime juice, stir and simmer to incorporate flavours (another 10 mins). Adjust flavours as needed.

Serve alone or with your favourite grain, topped with cashew cream (recipe below), fresh cilantro, toasted cashews, and more lime, if needed. Enjoy!

Cashew Cream

1 cup cashews soaked overnight OR soaked in boiling water for 30 mins, drained & rinsed
1/2 cup water
Juice of 1 lemon
1/2 tsp salt
1/2 tsp onion powder

• Place all ingredients in your blender and blend until creamy. Transfer to a glass jar. Will keep 5-7 days in the refrigerator.

Simple Banana Oat Muffins

Having a teenager around means that having grab & go real food goods available makes for less standing in front of the wide open fridge door staring 🙄
While I don’t do a ton of baking, I do like to have some healthy snacks on-hand as often as possible. We are an active family and are often running out the door for a hike, bike, a climb, or a wind foiling session. When I can create recipes that I feel good about feeding my family AND that are also quick & easy to whip up, it’s just one less thing that I can not worry about, if just for a few days.

NOTE: If you don’t have oat flour, you can make it by popping oats into your food processor and blending until nice and smooth. You’ll need about 3 cups of oats for this recipe. The flour will work the same in the muffins, the texture may vary slightly.

Simple Banana Oat Muffins

Makes 14 - 16 Regular Muffins
3 large bananas
1/4 cup applesauce
1/3 cup maple syrup
2 eggs
2 tsp vanilla
2 3/4 cups oat flour
1/4 tsp salt
1 tsp baking soda
1 tsp baking powder
2 tsp cinnamon
3/4 cup good quality chocolate chips
Optional Add Ins: chopped walnuts, raisins, or hemp hearts

• Preheat the oven to 350F.

• In a medium bowl, mash bananas with a fork. Add all other wet ingredients and whisk together until smooth.

• Add in the flour, salt, baking soda & powder, and cinnamon, and stir until smooth. Stir in 1/2 cup of the chocolate chips.

• Divide your batter amongst 14 - 16 lined, regular muffin cups. Top each muffin with a few of the remaining chocolate chips. Bake for 25 - 28 minutes, or until an inserted toothpick comes out clean.
  
  

Chewy Oatmeal Cookies with Apricots & Walnuts

As you may be aware already, I LOVE me a solid cookie recipe that’s easy, comprised of all real food ingredients, quick, foolproof, and positively delicious! And here it is!

There’s nothing too fancy about these cookies, except that they have DRIED APRICOTS, which gives them a unique flavour AND enhances their nutrient punch. In our house, we LOVE organic dried apricots and eat them fairly regularly, partly because of their nutrient value, partly because we simply love them. Nutritionally, what I love about dried apricots is that they are relatively high in iron, as well as vitamin A, both essential nutrients the body needs to get through the diet regularly. They also contain some potassium & calcium, and are a good source of soluble fiber, making them supportive of good digestion. Be sure that you choose ORGANIC dried apricots, as the bright orange, non-organic ones, have been preserved with sulfur dioxide, which irritates the respiratory tract and can contribute to restricted breathing, asthma, and increased risk of respiratory infection. Look for a good organic source (they should be brown in colour) and give them a little smush to see if they are moist and soft.
Better yet, dehydrate some fresh apricots, when in season, and store them to use throughout the rest of the year (you keener you!).

Substitution Ideas:

Nut-free: Although I haven’t tried yet, you could try substituting Oat Flour for the Almond Flour and either omit the Walnuts or replace them with Sunflower Seeds or Hemp Hearts or a mix of both
Vegan: Substitute the egg with either a Chia Egg (1 Tbsp chia seeds + 3 Tbsps water) or a Flax Egg (1 Tbsp ground flaxseed + 3 Tbsp water)
Apricots: Any dried fruit would work well here: dried apples, mango, cherries, or cranberries/raisins
Coconut Sugar: Any granulated sugar will work as a substitute here, although I’m not a fan of white or brown processed sugar. A demerara/turbinado or cane sugar would be a better choice.
Chocolate-free: Not recommended 😉

Easy Chewy Oatmeal Cookies with Apricots & Walnuts

Makes about 16 Medium Cookies
1 cup almond flour
1 cup oats
¼ cup ground flaxseed
1 tsp baking powder
3/4 tsp cinnamon
1/4 nutmeg
1/2 sea salt
1/3 cup coconut sugar
1 egg (sub a chia or flax egg for vegan)
1 1/2 tsp vanilla
1/2 cup coconut oil, melted
1/2 cup chocolate chips
1/3 cup chopped walnut pieces
1/3 cup chopped dried apricots

• Preheat oven to 350F.

• Whisk together all dry ingredients.

• Whisk together all wet ingredients.

• Add wet ingredients into dry, then stir in chocolate chips. Walnuts, and apricots.

• On a lined pan, place 1-2 Tbsp sized balls, 2-3” apart, and flatten them slightly (mix will be quite wet).

• Bake for 20 - 25 minutes, until lightly browned around the edges.
  NOM NOM Cookie Time! 🍪

I would HIGHLY suggest doubling the recipe and popping half in the freezer for lunches, snacktime, or a sweet treat hankering!

ENJOY! As always, if you make these cookies, please leave me a comment below and/or take a pic & post on Facebook or IG - don’t forget to tag me!

Easy Coconut Yogourt

Decadent and delicious in that thick & sour way that yogourt is, this recipe is guaranteed to be a win, can save money on those store bought variations that are not that good, and is also incredibly gut supportive.

I’ve been making my own coconut yogourt for quite some time now and have given this recipe out countless times to workshop participants and clients. Those non-dairy folk who make it regularly, find that it opens many doors, love the versatility, and are often surprised by how easy it is to keep up with. This is one of those staple recipes that turns out every single time and is incredibly reliable.
To remind you again: this is SUPER EASY!!

About Coconut Kefir/Yogourt

The term Kefir refers to a fermented milk beverage.  Traditionally made with dairy milk, coconut kefir is much thicker with the consistency of yogourt, slightly sour, including all the health boosting goodness of a probiotic rich food.

Health Benefits of Coconut Kefir/Yogourt:

Stops sugar cravings
Aids in digestion and reduces inflammation in the intestines
Liver cleansing
High in minerals (calcium, potassium, zinc, selenium)
Cleansing effect on the endocrine system (thyroid, adrenals, pituitary, ovaries)
Increases energy
High in good quality fat
Supportive for heart health

Easiest Coconut Kefir/Yogourt

1 can full fat organic coconut milk (best brands to use for this recipe: Thai Kitchen & Earth’s Choice - the Cha brand will curdle)

1 probiotic capsule (50 billion) - if you have a probiotic with a lesser strain count, add as many as you need to make a 50 billion total

• In your blender, blend the coconut milk can contents until smooth - don’t skip this.

• Open the contents of your probiotic capsule (s) into a sterilized glass jar. Pour the blended coconut milk over the probiotic bacteria and stir with a non-metallic spoon or spatula until well-combined. Fasten your lid on loosely.

• Place your jar on the counter to ferment for 24 - 48 hours (not in direct sunlight). You’ll know your yogourt has fermented long enough when there are tiny little bubbles in the top layer and it smells a little sour. You can also taste it with a non-metallic spoon to see if it has that desired sourness. Mine always takes 2 days.

• Once the fermenting process is finished, transfer the yogourt to the fridge. It will thicken once refrigerated, so don’t worry if it seems runny.

• Your coconut yogourt will keep refrigerated for 5 - 7 days.

My Favourite Ways to Include Coconut Yogourt in the Diet:

✓ In Smoothies
✓ Topped with fresh or frozen fruit, a drizzle of maple syrup, & chopped nuts & seeds
✓ As is
✓ With 2 Tbsp of ground flaxseeds to support hormonal health & balance, and for hormone detoxification
✓ In creamy popsicle filling
✓ As a base for creamy sauces: tzatziki, herbed dressings/dips, in avocado lime crema

ENJOY!
If you make this Coconut Yogourt, please leave me a comment and let me know how it went! ♡

Coconut Curry Cauliflower Soup with Ramen

Just.

YUM.

This soup is deeply nourishing and satisfying and originally went without the ramen noodles, but we’ve just decided that it’s better with! You could easily bulk up this soup with some cooked chicken or baked tofu, but we love it just the way it is. This makes an easy, nourishing weeknight meal, that will likely provide you with lunch or dinner a few times over.

Cooking Tip:

SLOW AND LOW IS THE WAY TO GO!
I see a lot of folks these days opting for the Instapot or an Air-Fryer because of the huge upside of convenience. While I do truly understand the demand for quick meal delivery, nutritionally speaking, these are not good options for nutrient value. Both methods are quick cooking and use high heat, having some pretty grave detrimental effects on the nutritional quality of your food and your health long term.

Health Detriments of High-Heat Cooking:

• Cooking food at high temperatures changes its chemical structure, producing toxic products called NFCs, such as trans-fatty acids (TFAs) and advanced glycation end-products (AGEs), both of which damage blood vessels and can contribute to high blood pressure and hardening of the arteries

• Advanced Glycation End Products (AGE’s) are a culprit in many disease processes, such as degenerative eye diseases & cataracts, diabetes, heart disease, stroke, renal disease, aging and Alzheimer’s disease

• Excessive glycosylation leads to impaired bodily functions, decreased immune function, increased autoimmune disease, diabetes, and increased free radical damage throughout the body, thus increased Cancer risk

• High heat cooking destroys 30 - 50% of mineral value and 90 - 100% of enzymes, which are needed for all metabolic activity in the body

• Proteins become coagulated, making them less accessible and usable for the body, impacting the body’s ability to break them down and, thus, damaging the digestive system

Coconut Curry Cauliflower Soup

Serves 6-8
3 Tbsp coconut oil
1 large onion, diced

1 tsp salt

4 cloves garlic, minced

2 Tbsp fresh ginger, minced

1/2 a hot pepper, seeds removed and minced (optional)

3 cups chopped cauliflower (about 1 medium)

2 celery stalks, diced
4 cups sliced shiitake mushrooms
1 red pepper, thinly sliced
1 stalk fresh lemongrass, minced, or 1 Tbsp lemongrass paste
4 cups vegetable broth/stock
2 Tbsp red curry paste

1 can of full fat coconut milk
2 blocks of gluten-free ramen noodles
2 Tbsp tamari
1 Tbsp toasted sesame oil

1 Tbsp maple syrup
Juice of 1 lime
1 bunch cilantro
Salt and fresh pepper to taste

• Heat coconut oil in a large pot on medium. Add the onions and cook until lightly softened. Add salt, garlic, ginger, and saute another few minutes. Add celery, cauliflower, mushrooms and peppers and sauté until vegetables are slightly softened (10 mins). 


• Heat your broth in a medium pot and whisk in the curry paste.

• Add the curried broth, coconut milk, and lemongrass. 


• Bring the soup to a boil and then simmer on low, covered, for 15 mins 
or until the vegetables are tender. 


• Add your blocks of ramen and simmer another 8 - 10 minutes, stirring with a fork to separate the noodles.

• Add the tamari, toasted sesame oil, maple syrup, and lime juice. Season with salt and pepper to taste. Stir in 
chopped cilantro and serve. 


ENJOY ♡
If you make this recipe, please let me know in the comments below how much you loved it or what you did differently!

References:
High Heat Cooking & Cardiovascular Disease

Unwanted Health Consequences of High Heat Cooking

Health Dangers of High Heat Cooking

Creamy Roasted Tomato-Garlic Soup

Who doesn’t drool over an enticing bowl of rich & creamy Tomato Soup?

Simply put, this soup is INCREDIBLE!! With deep flavours and creamy texture, this is a soup the entire family will love and you’ll be asked to make again and again. We’ve made this dreamy soup in my Batch Cooking class and the participants loved it so much, some were making it again the very next day!

Yes, this soup is totally VEGAN, but….and….is missing absolutely nothing! I like to top it off with some pumpkin seed parmesan and a little sprinkle of fresh basil, but she holds her own just the way she is!

Do NOT skip the roasted tomato & garlic step of this soup, that’s what makes it so rich and deep with flavours.

Make this soup ASAP, trust me, it will warm your soul and make you feel good inside and out!

Creamy Roasted Tomato-Garlic Soup

6 medium tomatoes
1 large head of garlic
2 Tbsp avocado oil
½ tsp salt
Fresh pepper
1 large onion, diced
2 Tbsp coconut oil
3-4 cloves garlic, minced
1 ½ tsp salt
½ tsp oregano
½ tsp thyme
Lots of fresh pepper
1 – 28oz can diced tomatoes (fire roasted are best)
½ cup cashews, soaked overnight & drained
2 cups vegetable broth
1/3 – ½ cup fresh basil

• Preheat your oven to 375F. Half tomatoes and separate cloves of garlic, leaving the peel on. Toss with avocado oil and season with salt & pepper and spread out on a large glass dish or a roasting pan. Roast for 35 – 45 minutes or until fragrant and lightly browning around the edges. Set aside to cool.

• In a large soup pot, heat onion and coconut oil over medium heat. Once onions are soft, add garlic and seasonings and sauté several minutes until fragrant. Add your can of diced tomatoes and reduce heat to a simmer.

• In your blender, place your roasted tomatoes and peeled garlic, drained cashews, and vegetable broth and blend until smooth. Pour over your onion and tomato mix in your pot and heat at a low simmer for 10 – 20 minutes. Add in fresh basil and adjust seasonings as needed.

Enjoy the goodness of this creamy soup and feel good in your soul ♥︎

Winter Roasted Squash Salad

This hearty and satisfying salad is a lovely blend of crunchy fresh greens with some roasted squash starch and a touch of sweetness! I recently served this salad to a dinner party where it was more than well-received and given glorious reviews!

We’re not always in the mood for or craving fresh greens once the colder months set in, however it is still an important part of a well-balanced diet and critical to continue to include live, sprouted and raw foods in the diet all year round. Live foods are the only foods that contain important enzymes need to help break down food properly and distribute nutrients efficiently. Including foods like sprouts, fermented foods, and some raw fruits & vegetables year round is a good way to support digestion and ensure adequate nutrient intakes.

Introducing the Roasted Squash Salad!

I’ve always loved roasted vegetables on salads - beets, yams, tomatoes, potatoes, parsnips, and peppers - they can add an element of intense flavour while also providing some warmth to an otherwise cold meal. Adding roasted veggies also promotes diversity and expansion out of the salad standby that you normally throw together.

This salad can easily be consumed as a main meal, as it’s dense with nutrition, fiber, and contains complex carbohydrates within the squash, and protein-packed tahini in the dressing. It also makes a killer weekday lunch that will serve your energy stores for many hours 😊

Winter Roasted Squash Salad with Maple-Lemon Tahini Dressing

Makes 6-8 Servings
1 medium delicata squash, roasted (see below)
4-6 cups of mixed greens (romaine, leafy greens, arugula, radicchio)
1 medium long cucumber, halved, seeded and sliced
1 red pepper, sliced thin
1/4 a medium red onion, sliced very thin
Mixed fresh sprouts (broccoli, pea, sunflower)
1/3 cup dried cranberries
Maple-Lemon Tahini Dressing
1/4 cup tahini
1 clove garlic, minced
1 lemon, juiced
2 tsp apple cider vinegar
2 Tbsp maple syrup
1/2 cup olive oil
1/4 cup water
1/2 tsp salt
Lots of fresh pepper

• To roast the squash, preheat the oven to 400F. Cut the squash lengthwise and remove the seeds (do not peel). Slice the squash into 1/4” half moon slices and lay them out on a lined cookie sheet. Season with salt and pepper and drizzle lightly with melted coconut oil or avocado oil. Roast until browned around the edges - about 35 minutes (do not flip). Remove and set aside.

• To make the dressing: combine all ingredients in your blender and blend until smooth - do not overblend or the dressing will get too thick.

• To assemble the salad: in a large salad bowl, place lettuces, then layer with onion, cucumber, and red pepper, then the sprouts. Top your salad with your roasted squash pieces and sprinkle with the dried cranberries. Garnish with more sprouts. Serve with a drizzle of dressing.

  USE UP THAT GORGEOUS LOOKING SQUASH!
  If you make this recipe, leave me a comment and let me know how it went!
  
  

Garlicky Vegan Mashed Potatoes

There is one dish during a big Thanksgiving meal that seems a bit tricky to replicate without heaps of butter & milk: MASHED POTATOES. It’s been many many years now that I’ve been strapping on my apron for a day in the kitchen for Thanksgiving or Christmas and worked and reworked my vegan recipe twists on some good old standbys.

The time has come to share my mashed potato secret with you. And, to be honest, it’s not really rocket science or or anything overly tricky. The biggest tip I have for delicious vegan mashed potatoes, is roasted garlic. The butter substitute is very handy, but if you don’t have one, you can omit it and just cream your potatoes up with extra roasted garlic and almond milk.

OPTION: You can substitute some of the potatoes for some cauliflower. Why, you say?! Well, why not, my veggie loving friends….WHY NOT?

From my hot & steamy all day cooking party heart to yours ♥️

Garlicky Vegan Mashed Potatoes

Makes 6-8 Servings
6 medium-large potatoes, cut into 2” chunks (peeled or not peeled, you decide)
Optional: sub 2 potatoes for ½ medium head of cauliflower, cut into 2” florets
3-4 heads of garlic, roasted (organic garlic will definitely add more punch)
1/2 cup vegan butter/cashew butter/regular butter (my favourite to use here is Myokos cashew butter, but you can use ghee or another dairy substitute)
1/2 cup plant based milk (more if needed)
2-3 tsp himalayan sea salt
1-2 tsp garlic powder
1-2 tsp onion powder
Lots of fresh pepper

• In a large pot, bring salted water to a boil. Add potatoes (& cauliflower, if using) and boil until fork tender.

• Transfer cooked vegetables to your food processor (or a bowl and use a masher or a hand blender) and add in all other Mash ingredients. Blend until smooth. Adjust seasonings and taste until your little heart is perfectly satisfied!

Easy Vegan Cashew Pesto

We all look for that golden sauce that will boost and brighten a dish, especially when fresh herbs are in season and widely available. This is an easy to whip up pesto with no extra steps of toasting or soaking, that is creamy and smooth and can act as a dip, a sauce, or even a dressing. Oh and it’s rich in flavour, bright in colour, and can uplift a wearied soul in one mouth full!
We’ve been eating it by the spoonful over here - I like to spread it on a rice cake or cracker for a quick snack and my son likes it on toast. As a meal, I would serve this pesto alongside some roasted veggies, as a pasta or gnocchi sauce, over top of baked yams, tossed with roasted cauliflower, or with a piece of fish or chicken, if that’s your style.
Any way you like it, be sure to gobble it up while basil is abound and throw a few jars in your freezer for a fresh hit during the colder months.

Easy Vegan Cashew Pesto

1/2 cup cashews
3 Tbsp hemp hearts
3 cups fresh basil, packed
3 cloves garlic, minced
3 - 4 Tbsp Nutritional Yeast
Juice of 1 large lemon (1/4 cup)
1/2 tsp sea salt
2 - 4 Tbsp unsweetened almond milk

• Place all ingredients in your food processor and blend until smooth (this will take several minutes). Store in a glass jar for 5 - 7 days in the fridge or for 1 - 2 months in the freezer.

  If you make this pesto, be sure to let me know how it turns out in the comments below! Or better yet, post a pic on IG or FB and give me a tag 😊
  
  

Coconut Cherry Lime Popsicles

If you’re looking for a quick and easy, but incredibly yummy summer popsicle, here is a sweet & sour, fun-in-your-mouth, heat busting blast of deliciousness!!
Yes, they’re that good 😉

Popsicles are a great way to dose your kids up with some high quality nutrients and also offers a fun summer treat, which all kids love. Homemade versions definitely surpass any of the store bought, chemical-laden, generic pops out there with flying colours, and are just so easy, it’s silly not to have some on hand all summer long!

You can whip these up just the way they are, OR go the distance and add in a few layers…

Here I added a mango & spinach lime layer to mix things up and make rainbow pops (haha and look, those old points collecting sticks were actually from my childhood!). Yum!

But these cherry lime delights are just perfectly beautiful AND delicious just the way they are (just like you 😉).
Happy summer vibes!

Coconut Cherry Lime Popsicles

Makes 8-10 Large Popsicles
2 cups frozen cherries
1 can full fat coconut milk
Juice of 1-2 limes
2-3 Tbsp maple syrup
1/2 cup coconut water
Small pinch of salt

• Blend all ingredients in your blender and distribute evenly among Popsicle molds. Allow to harden in the freezer for at least 4 hours.

Weeknight Lentil & Spinach Masala

We love this recipe at my house. It’s perfect for that night you forgot to plan for, when the fridge is mostly empty, but you really don’t want to run out to the store. I have often added more veggies to this recipe, when I just have a few things lying about that need using up, but the simplicity of this meal, just the way it is, really does the trick, is flavourful and nourishing, high in plant protein, fiber, and low glycemic-index carbohydrates.

Pro Tips: Red lentils do not need the overnight soaking time like the others, so you can easily get away with soaking them for just a 2-4 hour period. I always recommend soaking your brown rice for a minimum of 6 hours to help breakdown the antinutrients and hard-to-digest components of the grain, while also increasing digestibility and the release of beneficial nutrients. After soaking, always rinse your beans/pulses and grains well, to wash away antinutrients. I also like to add a little piece of kombu seaweed to my rice when cooking, which will increase the mineral content of the rice.

Weeknight Lentil & Spinach Masala

1 large red onion
3 Tbsp coconut oil
1 tsp salt
4 large cloves of garlic, minced
1.5” fresh ginger, minced/grated
2 tsp cumin
2 tsp garam masala
1/2 tsp ground coriander
1 - 28oz can diced tomatoes with juices
1 - 14oz can of full fat coconut milk
1 cup red lentils (soaked 2-4 hours & rinsed)
4-5 cups baby spinach, packed
Juice of 1 lime
Cashew Sour Cream (optional)
Fresh Cilantro (optional)
Slices of Avocado
Cooked Brown Rice for Serving (soaked 6 - 12hrs)

• In a large wok, heat coconut oil and red onion over medium heat. Cook a few minutes until onions begin to soften and add salt. Stir and cook onions a few more minutes, until softened, then add chopped garlic and ginger, and all other spices.

• Add your canned tomatoes, coconut milk, and lentils, and bring to a boil. Reduce heat to a medium heat and cook for about 20-30 minutes until lentils are cooked through.

• Add spinach and stir gently until wilted and incorporated. Season with fresh lime juice and remove from heat.

• To serve: serve lentil masala over cooked brown rice with 1-2 Tbsp of cashew sour cream (see below) and a sprinkle of fresh cilantro and enjoy!

Quick Cashew Sour Cream

1/2 cup cashew pieces (soaked overnight OR in boiling water for 30 mins)
1/4 cup water
1 Tbsp fresh lemon juice
1 tsp apple cider vinegar
1/4 tsp salt
1/4 tsp onion powder

• Place all ingredients in your blender and combine until smooth.