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.

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.

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!

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.
  
  
  

Easy Veggie Noodle Soup

Inspired by the hungry teen boys that are often at our table after snowy adventure days, here is a soup that is nurturing and filling, AND quick & easy in a “use up whatever I have” kinda way. And the kids gobble it back 😊
What will differentiate one pot of this soup from another is the BROTH. I had some bone broth on hand from a crock pot chicken that had brewed for about 2 days, so the broth was dense with flavour and digestive supportive minerals. But a good veggie broth will do just as well here too. Either use a high quality stock cube or brew your own stock with your sad looking veggies that don’t quite make the cut for freshness anymore - be sure to add loads of onions, garlic, ginger, and herbs and spices for a beautiful flavour profile.
Noter: If you live in the Kootenays, try my friend Jen Gawne’s most amazing handmade broths: she offers bone & meat-free broths that are really delicious and bountiful in nutrients.

I’ve discovered that the simple soups are just as popular and joyful as the more complicated ones, and that offering both out to the Universe of varying chefs, of all kinds of skill levels, is an advantage. We all have differing comfort levels and time allowances, and for some, spending time in the kitchen isn’t a priority. I get that. I enjoy inspiring those that are maybe a bit less motivated to branch out their inner culinary adventurer and try something different, especially if it won’t cost them too much time (or $$) 😉

Easy Veggie Noodle Soup

Makes 6-8 Servings
3 Tbsp coconut oil
1 large onion
5 cloves garlic, minced
1 heaping Tbsp fresh ginger, minced
2 medium carrots, diced
2 stalks celery, diced
2 medium potatoes, diced (skin on)
1 tsp salt
1 tsp EACH thyme, onion powder, & garlic powder
1/2 tsp rosemary
6 cups high quality veggie broth or bone broth
Noodles (I used 4 cups dry sprouted quinoa rotini)
Juice of 1 large lemon
Fresh parsley
Salt & pepper to taste

• In a large soup pot, heat oil over medium heat and add onions. Saute until just becoming transparent, then add in garlic, ginger, veggies, and spices. Stir and saute several minutes until vegetables soften slightly.

• Pour broth/stock over vegetables and bring to a boil, reduce and simmer for about 20 minutes or until veggies are tender. Meanwhile, cook your noodles as directed in a separate pot (you can throw your noodles right into the soup, but I find that it makes the soup very starchy), drain & rinse.

• Add cooked noodles and lemon juice and adjust seasoning on your soup to please your palate. Serve with fresh parsley.

ENJOY THIS SOUP! Adjust it however you feel - add in some chopped kale or spinach, add cooked chicken or tofu, swap out some veggies for others you have on hand, and/or serve it with fresh bread or shredded cheese (vegan or not). If you make it, please leave me a comment and let me know how it goes! SOUP’S ON!

Cozy Winter Lentil Stew

This here stew may seem like an unexciting bowl of mush, but you’d be better off giving her a chance, I assure you! Hearty & wholesome, packed with protein & nutrients, this bowl of yum is full-flavoured, satiating, easy on the belly, and will feed an army of eaters (or you, many times over 😉).

I LOVE a good, hearty lentil stew, it is so nourishing to the body, the digestive system, the blood sugar, and truly warming to the soul. This stew is an absolute hit at my house, it smells like pure comfort, and is full of soothing wintry flavours. I find the lentil to be a particularly grounding food, offering earthy notes and feelings of stability and connectedness to the earth, nature, and to our calmer selves. Those who struggle with anxiety, overwhelm, nervousness, or trouble focusing, may benefit from including more earthy and grounding foods in the die - other grounding foods to look for: mushrooms, nuts, seeds, legumes, beans, & root vegetables.

One note about this stew is that it really needs a decent amount of time to stew on the stovetop at a simmer, it does not like to be rushed - this is what will make it taste the best and offer the best consistency. Alternatively, you could throw all the ingredients into your slow cooker and cook it on low for 4 - 5 hours. Slow and low is the best way to cook a stew to optimize nutrient value, so I recommend that style over an instant pot, but make it however works for you.
Also, do not forget to soak those lentils the night before. Soaking beans and legumes overnight will increase their nutrient absorbability and value, reduce digestive discomfort as well as phytate, protease inhibitor, lectin, and tanin content, maximizing their nourishment and value to the body overall. Yes!

Cozy Winter Lentil Stew

1 large onion, diced
3 Tbsp coconut oil
1 1/2 tsp salt
4-6 cloves garlic, minced
2 tsp minced fresh rosemary
2 tsp minced fresh thyme
1 1/2 tsp garlic powder
Lots of fresh pepper
2 carrots, peeled and diced
2 stalks of celery, diced
3 medium potatoes, diced in 1/2” cubes
1 cup french lentils, soaked overnight, then rinsed
4 cups vegetable stock
1 - 28oz can fire roasted tomatoes, with juices
1 - 2” piece kombu seaweed
2 bay leaves
1 bunch kale, stemmed and chopped
Juice of 1 lemon
More salt and pepper as needed

• In a large soup pot, heat onions and coconut oil to a medium - high heat and saute several minutes. Add salt and spices, carrots, celery, and potatoes, and stir and saute another several minutes until vegetables soften slightly and the flavours begin to come together.

• Add lentils, vegetable stock, tomatoes, kombu, and bay leaves, and bring to a boil. Reduce heat to a simmer and cook at a low-medium for 40 - 50 minutes, stirring occasionally.

• Once vegetables are cooked, add kale and lemon juice, stir, and simmer another 10 - 15 minutes, adjusting flavours as needed. Remember that the flavours will intensify over the next day or so, and, although delicious on day 1, stews are often better on day 2 or 3.

• Serve this stew with a dollop of coconut kefir, if you have it, or some thick greek yogourt, and a sprinkle of parsley for colour. Enjoy with a chunk of fresh bread or toast smeared in coconut oil. YUM!

  If you make this stew, PLEASE let me know how it turned out for you and if you made any adjustments. I love to hear how others are enjoying my recipes!
  May you nourish your heart & nurture your soul with this cozy bowl of warmth ♥️

  If you love this recipe, you’re sure to love my Comforting Lentil Stew also, laced with the warmth of curry - YUM!
  
  

Easy Mushroom Bean Burgers

We LOVE veggie burgers in our house. It is a great, reliable meal that can be as complicated as you make it, or as easy as this one: cook mushrooms & onions, blend it with your other ingredients, form into patties, heat & eat. Throughout my years of recipe creating, I have truly learned that less is more. I know that my readers don’t want recipes with a mile long ingredients list, half of which they’ve never heard of, and that the recipe shouldn’t take them more than an hour to throw together or I’ll lose them. Am I right?

So here you have my simplest burger recipe yet. It really has all the taste you’re looking for in a veggie patty, with a shorter list of ingredients, but yet, misses nothing. This burger is lovely in a bun with all the fixings, but because it has such a dense nutrient profile, it’s very filling, so feel free to experiment with some serving options: on a bed of lettuce, in a lettuce wrap, make mini meat patties instead of larger ones and serve them in a tortilla or in a taco. Be creative. Above all else, make these patties with pride and love, because they are nothing but goodness and are designed to make your body feel good, satisfied, joyful 💛

A few Nutrient Powerhouse Notes:

Health Benefits of Black Beans:

• High in protein & fiber, satiating, AND low glycemic level

• May help to lower blood pressure and prevent or manage diabetes

• Supportive of strong & healthy digestion

• May help to prevent Cancer, Cardiovascular Disease, & other degenerative diseases

• High in selenium, a potent antioxidant that can help lower free radical formation & prevent Cancer cells from proliferation. Selenium is also beneficial in preventing mental decline & neurological symptoms

• Are beneficial to help maintain stable weight and may promote weight-loss

Health Benefits of Ground Flax:

• High in Omega 3 Fatty Acids, beneficial for brain health, proper cell function, hormone health, paramount to heart health and disease prevention

• High in minerals: calcium, magnesium, phosphorus, potassium, all beneficial for bone health, nervous system support, hormonal and immune function

• Rich source of lignans, key component in lowering Cancer risk

• Rich in dietary fiber, may improve Cholesterol levels & lower blood pressure

• Contain quality protein, may help to stability blood sugars, and may promote healthy weight

Easy Mushroom Bean Burgers

Makes 6-8 Medium Patties
Prep & Cook Time: 45 minutes

1 Large onion, diced
2 Tbsp coconut oil
3 cloves garlic, minced
1 tsp salt
4 cups mushrooms, chopped (any mix will work)
Fresh pepper
1 14oz can black beans, rinsed & drained
1 tsp onion powder
1 tsp garlic powder
1 tsp cumin
2 Tbsp brown rice flour
3 Tbsp tomato paste
1/4 cup ground flaxseeds

• Preheat oven to 375F.

• In a large frying pan, heat oil and onions over medium heat until onions start to soften. Add salt, garlic, and mushrooms and cook, stirring often, until mushrooms are cooked & a little bit browned around the edges. Season with pepper. Remove from heat.

• In your food processor, combine cooked mushroom mix with all other burger ingredients and combine until all ingredients are well mixed together, but not overly smooth.

• Form burger mix into patties (I like to use wet hands for this), and spread them out on a lined cookie sheet. Bake patties for 10 minutes, then flip and bake another 10 minutes (baking them in the oven will dry them out a bit so that they’re not too mushy). Serve right away or cool and freeze. Note: when you reheat these patties, I suggest frying them in a little oil on the stovetop, this will help them crisp up a bit.

• Serve with whatever burger toppings you enjoy on a bun, without, or in whatever creative, genius way you like! ENJOY 😋

As always, if you make these burgers, please let me know how they turned out for you and how you served them! Better yet, take a fancy pic and post & tag me on social media! 🍔

Warm Thai Noodle Bowl with Almond Butter Sauce

Most families love a good noodle bowl and this one is no exception. I have replaced the traditional peanut sauce with an almond butter substitute for a few reasons, the most important being that peanut butter is not a healthful food (unfortunately 😩). Sorry to say! But it is my duty to educate and help others move in a direction of wellness with their diet, even if it means telling them some things they might not want to hear. More on peanut butter below.
The good news here, is that you needn’t have any feelings of guilt with a noodle bowl, particularly if you are loading it up with beautiful veggies, smothering it with a sauce made of quality ingredients, and are choosing better options with regards to the noodles. Yes, noodles are a refined food, and eating the whole grain would potentially have more benefits for your body, but choosing noodles sometimes can keep the kitchen fun rolling and support joy & happiness with food. Some of my favourite noodle choices are: brown rice, buckwheat, sweet potato, or quinoa noodles, all gluten free and offer substantially better health benefits than a traditional wheat noodle.
This almond butter sauce is super versatile! Feel free to make a double batch and use it as a simple veggie dip or for rice wraps, top some rice & veggies with it for lunch, or use it as a salad dressing. SO GOOD 😋 Also, feel free to try replacing the nut butter with a seed butter, if there are allergies or limitations at school/work - I would probably choose tahini or pumpkin seed butter or a mix of the two. I haven’t tried this yet, but if you do, let me know how it turns out!

Ok, so here’s some dreaded TRUTHS ABOUT PEANUT BUTTER my friends, and I am very sorry to say….

Peanut Butter Contains Aflatoxins: Because, unlike other nuts, peanuts grow underground, they are susceptible to mold and fungus and thus, are high in a specific carcinogenic type fungus called aflatoxins - linked to specific cancers, as well as delayed development in children.

High Toxic Load: Peanuts are one of the most heavily pesticide-ridden crops and, because they are grown underground, are also absorbing toxic waste and heavy metals from the soil. You can avoid these chemicals by choosing organic peanut butter, yes, but you will not avoid the mold/fungus.

High in the Wrong Kind of Fats: Although certain nuts contain beneficial, quality, fats, the peanut is not one of them. It is high in the polyunsaturated fat Omega-6, which, especially when consumed in large quantities (spoon in the peanut butter jar anyone?), will contribute to inflammation in the body, build up in the arteries, a potential increased risk in the development of heart disease, stroke, and many cancers.

Turn Rancid Quickly: Peanuts are a very volatile nut, meaning that their fats are rather unstable. If a peanut was harvested and you were to eat it right away, you wouldn’t have to worry about the freshness of this peanut or the stability of the oils within. However, that is simply not the case for North American consumers. By the time peanut butter reaches our shelves, (and who knows how long since they were harvested - months? years?) the fats, having been exposed to air & processing, have most likely turned rancid, regardless of whether the peanut butter is organic or not. The fats then, are now chemically altered, highly unstable and free-radical causing, which will increase cancer risk.

A decent answer: SWITCH TO ALMOND BUTTER!
Almonds are a healthful alternative to peanut butter and here are a few reasons why:

• They are lower in Omega-6 fats and have anti-inflammatory properties

• Contains quality monounsaturated fats, which can benefit heart health and lower cholesterol

• Contain healthful fibre, protein, Vitamin E, copper, and phosphorus

• High in magnesium, which can relax veins & arteries and improve blood flow & circulation

• Contain antioxidant properties

• Can improve digestion as well as stabilize blood sugar levels

Warm Thai Noodle Bowl with Almond Butter Sauce

Serves 4 - 6
Prep & Cook Time: 35 minutes

1 medium onion, chopped
2-3 Tbsp coconut oil
1 tsp salt
1 clove garlic, minced
2 heads of broccoli, chopped into bite-sized pieces
1 yellow pepper, sliced thin
2 cups purple cabbage, sliced thin
1 carrot, peeled & julienned
3 cups baby spinach
1/2 package of rice noodles or your favourite noodles (serving sizes will vary - make enough for roughly 4-6 servings)
3 spring onions, chopped
1/3 cup sesame seeds, toasted Or cashew pieces, toasted
Fresh cilantro
Lime for serving
Almond Butter Sauce
1/2 cup almond butter
2 cloves garlic, minced
1 Tbsp ginger, minced
2 Tbsp honey
¼ cup minced cilantro
1 lime, juiced
1 Tbsp sesame oil
¼ cup tamari
2 Tbsp rice vinegar
1/4 tsp sea salt
1 tsp organic sriracha, optional
2 Tbsp water to thin

• For the sauce, combine all ingredients in the blender and blend until smooth. Set aside.

• Boil water in a large pot & cook your noodles according to package directions, rinse & drain (al dente is best, as we will add the noodles to the pan and cook them a little further).

• In a large wok, heat oil & onions over medium heat until sizzling & onions are translucent. Add salt. Add broccoli & garlic and stir and simmer until broccoli begins to become tender (10mins).

• Add pepper, cabbage, carrots, and cook until all vegetables are just tender (do not overcook). Add cooked noodles, spinach, and as much sauce as is needed to coat the noodles well. Toss with tongs or two spatulas to mix well. Taste & adjust seasonings as you wish: more lime or sriracha.

• Serve in bowls topped with toasted sesame seeds or cashews, fresh cilantro, and a fresh squeeze of lime. Yum!

• Note: This noodle bowl is really yummy as lunch the next day, you don’t even need to bother reheating it - she’s just as good cold 😍

Lastly, ENJOY this meal - share it with your family & friends and feel good about a healthier switch to Almond Butter….so long Peanut Butter, we will miss you, but are better off without you 😘

As always, if you make this noodle bowl, PLEASE leave me a comment and let us all know how it turned out for you! Better yet, take a pic and post it to social media & tag me!

Creamy Wild Mushroom Soup

It is such an amazing thing to be able to walk into the forest, just a few steps from our door, and find funky edibles to create with and use to feed my family. This soup was inspired a while back, by a bountiful harvest of Honey mushrooms. I’ve made it many times since, with a mix of different wild mushrooms: morels, honeys, and just recently with some Conifer Bear’s Head (a weird looking one!). I’ve also made this soup during the winter months with some of our dried wild mushrooms and even with some store bought brown mushrooms & shiitakes. So if mushroom foraging isn’t your thing, or mushrooms don’t grow wild where you are, you can still make a mushroomy version of this soup that will taste amazing and nourish the soul 😋

A few great reasons to go mushroom hunting:

• Time in nature is fun & relaxing & good for your nervous system

• Wild mushrooms are high in protein, fibre, selenium, and one of the few natural food sources of vitamin D, which makes them a strong immune support

• They can help defend against cancer by protecting our cells against damage

• Cooking with wild mushrooms encourages experimentation & connection to your food, which is healing for the soul and promotes a positive relationship with food & body

• They are super tasty little guys

Note: Before adventuring out into the forest, remember to know what you are picking and learn about wild mushroom foraging or pick with a smarty pants who knows!

Creamy Wild Mushroom Soup

Makes 5-6 Servings
3 Tbsp coconut oil

1 large onion, finely diced

1 1/2 tsp sea salt

8 cloves garlic, minced

5 1/2 cups mixed wild mushrooms, sliced (honeys, shiitake, morel, brown, etc.)
2 Tbsp fresh thyme, packed
1/2 tsp fresh ground black pepper

3 cups high quality vegetable broth, preferably homemade

1 can full fat coconut milk


• In a large soup pot over medium high, heat coconut oil. 
 Add the onion and salt and saute until gently softened.

• Add the garlic, mushrooms, fresh thyme, and season liberally with pepper. Saute until mushrooms soften and flavours blend, this will take a good 15 minutes.

• Pour in the vegetable broth and coconut milk, bring to a boil, then reduce heat to a simmer and simmer low-medium for 20 - 25 minutes until mushrooms are well cooked, stirring occasionally. Adjust seasonings if needed (we like a lot of fresh pepper 😊 ). Remove from heat.

• With an immersion blender, blend soup until desired consistency is reached. You may also choose to transfer the soup to your blender and blend until creamy. Reheat gently. Soup will keep for 4-5 days in the fridge and also freezes well.

If you make this soup, be sure to comment below and let us know how it turned out!
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Black Bean & Cumin Spiced Cauliflower Tacos with Avocado Lime Crema

To keep things interesting around here, during times of Covid-19 isolation, we’ve brought back taco night! I’ve been noticing how important it is to keep things engaging & somewhat challenging, coming up with new creative activities and little games that we can all play to keep it light.

Also, every one loves tacos!

Any kind of meal that involves a few different ingredient options that everyone can make on their own is great for kids and a good opportunity for creativity. We made fish tacos with a mango + avocado salsa this week and are talking about how to make a great mexi-spiced tofu taco….stayed tuned for that!

Don’t let the ingredients list length make you nervous, because most of these things you will already have on hand and, if you don’t, you can get creative and use up what’s calling to you from your fridge 😉

Black Bean & Cumin Spiced Cauliflower Tacos with Avocado Lime Crema

Makes 8 - 10 tacos
For the Cauliflower:
1 head cauliflower cut up into bite-sized bits
2-3 Tbsp coconut oil, melted
1 tsp cumin
½ tsp coriander
½ tsp chili powder
½ tsp salt
Fresh pepper
Avocado Lime Crema:
1.5 ripe avocados
Juice of 1 lime
1 small clove of garlic, minced
½ tsp cumin
¼ tsp onion powder
¼ tsp salt
2-3 Tbsp coconut kefir or coconut cream
For the rest of the Tacos:
1 can refried black beans, heated in a frying pan with a bit of coconut oil
Shredded lettuce (we use romaine)
Shredded purple cabbage
Chopped fresh tomatoes
Cashew sour cream
Salsa (fresh is best)
Fresh cilantro
Soft Taco Shells (our favourite brand is Abuelo’s, made in the Comox Valley)

• For the cauliflower, preheat oven to 375F. Toss cauliflower pieces with oil and spices and spread out on a large glass-baking dish. Bake for 35-40 minutes or until crispy around the edges.

• Meanwhile, prepare your avocado lime crema by blending all ingredients in a blender or with an immersion blender until smooth.

• Prepare all other topping ingredients and warm your taco shells at 200F for roughly 10 minutes, or until just warm. To put together your tacos, start with a bit of refried beans, some shredded veg, the spiced cauliflower, and top with salsa and avocado lime crema. Devour immediately!

Make these tacos!
And may you find happiness in everything yummy 😋
Stay safe. Stay healthy. Remember laughter.

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Red Lentil & Almond Burgers with Kale Pesto

Y-U-M!!! 😋
Rockin’ the New Year Plant-Based styles is making our bellies feel SO happy!
Inspired by the latest lentil challenge in our January Plant Based Transition Group, this burger has a few steps to make, but well worth the extra effort! This would be a great recipe to make on the weekend when you’re gearing up for a busy week of meal planning or when you’re hosting a dinner with some friends who are plant-based keeners (or are not, but could use some extra nutrients in their diet!). It makes a bunch of patties that can be used for dinner or lunch, can be served in a bun, on lettuce, in a wrap, or all by themselves, and can also be popped in the freezer to make your future weeks a little easier! 😉

Don’t skip the pesto though! Together, this combo is a bit of a late night dance party in your mouth, super filling & nutrient-packed, so that you won’t need much to go along side. I like to serve them up with a simple side salad or some steamed veg.
The best feedback I’ve gotten so far for this burger was my son’s clean plate!! YES!

Health Benefits of Red Lentils:

Low Glycemic Index (slow burning) Carbohydrates = Lots of solid, long-term energy
Rich, Plant-Based Source of Protein
High in Non-Heme Iron (the Plant kind)
High in Iron
Contain Vitamins A, K, C, B, and folate
High in Antioxidants & Phytonutrients, which aid the body to fight infection/disease
Contain Minerals: Calcium, Magnesium, Phosphorus, Potassium, Zinc, Manganese, Copper and Selenium
They are cute & yummy 😃

Red Lentil & Almond Burgers with Kale Pesto

Makes 12 – 16 medium sized burgers
For the Burgers:
2 cups red lentils, soaked 2- 4 hours, rinsed
4 cups water
2 bay leaves
1 large piece of kombu seaweed
1 Tbsp chia seeds + 3 Tbsp water
1 medium onion, sliced thin
2 medium red potatoes, grated
1 large carrot, grated
2 Tbsp coconut oil
1 tsp salt
3 – 4 cloves garlic, minced
1 tsp cumin
1 tsp paprika
1 tsp coriander
Lots of fresh pepper
1 1/4 cup almond meal/flour (or ground oats/oat flour)
2 Tbsp tamari
2 Tbsp maple syrup
½ cup sunflower seeds

• In a medium pot, combine lentils with water, bay leaves and seaweed.  Bring to a boil and then reduce to medium until lentils are soft (about 20 minutes). Once lentils are cooked, place them in a fine mesh strainer in the sink to drain excess liquid.

• In a small bowl, combine chia seeds with water and set aside to form a gel.

• In a saucepan, heat coconut oil over medium heat. Add onions, potatoes, carrots, salt, and garlic and sauté several minutes until they begin to soften. Add spices and cook another few minutes. Remove from heat.

• In your food processor, combine cooked lentils, chia gel, almond meal, tamari, and maple syrup. Blend until smooth. Transfer to a large bowl. Add remaining ingredients: cooked veggies and sunflower seeds and mix well with a spatula. Transfer bowl to the fridge to allow mix to set before forming into patties.

• Preheat oven to 375. Form burger mix into burgers and place on lined cookie sheets. Bake for 40 minutes (flipping half way, if you like).

• Serve burgers on a large leaf of lettuce with a dollop of pesto, some sprouts and any other toppings you may like. Enjoy!

• NOTE: these burgers freeze well once they are cooked. To reheat, defrost aprox. 30 minutes and pan-fry or bake until heated through.

Kale Pesto

1/3 cup pine nuts
1/3 cup pumpkin seeds
1 large head of kale, stemmed - 4 cups, packed
1 large bunch of basil – 1 cup, packed
3 cloves garlic, minced
1/3 cup olive oil
½ tsp salt
1/3 cup Nutritional yeast
¼ cup hemp hearts

• In a dry skillet, over medium heat, toast pine nuts and pumpkin seeds until toasted. Set aside to cool.

• In a large food processor, combine all ingredients and blend until smooth.

  There is still time to join in on our January Plant Based Transition Facebook Group! We’re sharing loads of information, recipes, ideas, meal planning tips, and finding motivation & inspiration through the support of being passionate about our health together!!

Healing Coconut Curry Stew

It is not surprising to me that we are seeing more and more folks interested in transitioning towards vegan eating. Time and time again, when evaluating diet styles that are making a difference longterm and ones that are simply a temporary trend, the plant-based or vegan style of eating has the best results. When we are looking at decreasing inflammation in the body, reducing blood pressure and clogged arteries, rebalancing fluctuating mood and mental difficulties, augmenting energy and endurance capabilities, reducing risk for disease development, and increasing quality of life with regards to our planet earth and the economy, we are seeing improvement, consistently.

But people need to choose for themselves, find the education that resonates with them and their lifestyle, and take directives that align with their intuitive nature. I feel as though the one thing that I can do over and over in order to help people make decisions that feel right for their health & meet their individual needs, besides offering dependable information and support, is to provide DELICIOUS & NOURISHING RECIPES.
It is my passion and a gift that I am happy to give (plus this is the BEST way to make a convincing argument 😉).

So here is a most nutrient rich stew that can support thriving health on so many levels: lots of protein, antioxidants, plant based fats, loaded with nutrient dense plants of differing colours, variety, and plentiful in micronutrients & minerals, supportive to the immune system, and warming for the soul 💛.

Enjoy this stew as a weeknight staple, feed it to a crowd, or dish it out into mason jars and give it away as a handmade, heart warming gift. Any which way, it is sure to make your mouth smile and your belly happy!

Healing Coconut Curry Stew

Makes 12 - 14 Servings
Ingredients:
1 large onion, diced
3 Tbsp coconut oil
2 tsp salt
2” ginger, minced
4 cloves garlic, minced
1 - 2 red peppers, sliced
2 cups broccoli, chopped
2 cups mushrooms (any kind), sliced thick
1 can chickpeas, drained & rinsed
2 cups purple cabbage, sliced
2 cans coconut milk (full fat)
4 cups vegetables stock
2 Tbsp red curry paste
1 tsp turmeric
1 tsp cumin
2 tsp curry powder
Lots of fresh pepper
I head kale, stemmed and chopped
Juice of 1 lime
1 - 2 Tbsp tamari
1 Tbsp maple syrup
Fresh cilantro for serving
Instructions:
In a large soup pot, melt coconut oil and saute onions over medium heat until translucent. Add salt, ginger, garlic and prepared vegetables and saute further until fragrant and slightly softened. Add curry paste and all other seasonings and stir until well combined. If pot gets a bit dry, add a little of your stock or water and continue to saute a few minutes more.
Pour stock and coconut milk over your veggies and lower temperature to a low-medium and simmer for about 20 minutes. Add kale, lime juice, tamari and maple syrup and simmer another 10 minutes until all vegetables are cooked through. Taste and adjust seasonings as needed. Serve with fresh cilantro, more lime, and/or toasted cashew pieces - yum! 😋

As with all of my recipes, if you make this stew, please comment here or take a lovely pic and share it on social media (be sure to tag me! 😊).
Help me spread the yummy food vibes and support one another in our effort to feel good about what we eat. LONGTERM.

Kabocha Squash & Red Lentil Coconut Curry

I have served up this curry to a crowd on numerous occasions and the feedback is always over the top. This is a super simple meal, made with simple (& affordable) ingredients, but slow cooked in such a way that really allows the flavours to come forward with warmth and strength. It makes a big batch, so plan to freeze some for a busy weeknight meal 😉.
The nourishment profile of this dish is definitely in the wow category. The Kabocha squash is one of my favourites because it has so much to offer in robust flavour as well as nutrition: rich in beta-carotene, Vitamins A & C, and a good source of iron, copper, magnesium, B vitamins, dietary fibre, and various antioxidants. Red lentils are an amazing source of plant based protein, beneficial for heart health, cancer prevention, blood sugar stability, and rich in B vitamins, minerals, and fibre.
This one is sure to make your belly & your body feel happy!

Kabocha Squash & Red Lentil Coconut Curry

PREP OPTION: Use slow cooker, prep and chop veggies the night before
Makes: 8 - 10 servings

Ingredients:
¼ cup coconut oil
1 large onion, minced
2 tsp salt
4 large cloves garlic, minced
3 inches ginger, minced
1 medium kabocha squash, cubed
1 Tbsp curry powder
1 tsp cumin
1 tsp coriander
1/2 tsp turmeric powder
Lots of fresh pepper
1 cup red lentils, rinsed
6 cups vegetable broth
1 can coconut milk
1 head lacinato kale, stemmed & chopped
2 Tbsp maple syrup
Juice of 1 lime
Fresh cilantro or basil
Toasted cashew pieces
Cooked Rice or Quinoa for serving

Directions:

• In a large soup pot or wok, sauté onion in coconut oil over medium heat, until translucent. Add salt, garlic, ginger, and cubed squash and stir. Heat for 3-5 minutes, then add spices, stir and heat for another 3-5 minutes.

• Add lentils, vegetable broth, and coconut milk, reduce heat and simmer 20 – 30 minutes, until stew-like in consistency and squash is cooked.

• Add chopped kale, maple syrup and lime, and simmer another few minutes, until kale is wilted.

• Serve with brown rice or quinoa, fresh cilantro or basil, and toasted cashews. Optional toppings: coconut kefir/yogourt, and/or mango chutney.

Check out my other main meal recipes!

Creamy Coconut Carrot Soup

A simple weekday dinner or a fulfilling lunch, this soup is super simple to put together, nourishing for the belly and the soul, as well as totally delicious!
We tested this soup on a room full of 6 and unders, and got some super happy smiles and thumbs up from the littles and many happily surprised: “what did you put in that soup?” reactions from the parents. Always a huge compliment!

HINT: To make this soup taste extra amazing, make your own veggies stock: simply bring a pot of water and a bunch of loosely chopped vegetables to a boil, add salt, pepper, and any other desired herbs & spices, reduce heat and simmer for as many as 4 hours on low (I like to sauté the onions with some garlic & ginger with a bit of coconut oil first to add a bit of flavour). Strain out vegetables and here you have a delicious & simple vegetable broth. This kind of broth is great to make in the height of market season when there are loads of imperfect root vegetables like celeriac, parsnip, yams, potatoes, celery, carrots, & broccoli, just hanging about. YUM!

Creamy Coconut Carrot Soup

1 large onion, diced small
3 Tbsp coconut oil
1 tsp salt
2 ½ Tbsp minced ginger
1 large or 2 small cloves garlic, minced
1” fresh turmeric, minced
2 cups carrots, peeled & chopped
4 cups vegetable stocks
1 can full-fat coconut milk
½ cup toasted pumpkin seeds, for serving (optional) or toasted large flaked coconut 😋

• In a large soup pot, melt coconut oil and onions over medium heat. As onions become soft & translucent, add salt, ginger, garlic, turmeric, and carrots. Cook for about 10 minutes, stirring frequently, until carrots are slightly softened and mixture is fragrant.

• Add vegetable stock, bring to a boil and then reduce to a medium-low simmer for 15 minutes. Add coconut milk and simmer another 5 – 10 minutes.

• Serve with a sprinkle of toasted pumpkin seeds and/or a spoonful of coconut cream.

Like always, if you make this soup, please let me know how it went!
AND, if you don’t want to miss any upcoming recipes, be super to sign up for my email list below! I promise to only send out inspiration, upcoming class info & deliciousness!!

Green Curry Soup with Sesame Tofu

Warming to the soul, gentle on the belly, and all around satisfying, this is a soup that is incredibly versatile in that you can throw in any veggies you have lying around, serve with soaked brown rice for the big eaters (did I say teenager?) or swap in chicken for tofu, if that’s your fancy.
I find this recipe quick & easy because these are all ingredients that I mostly have in the house, so long as I have about a 25 minute window to get dinner on the table, this soup can make that happen!

But first, a quick word on Tofu…

A while back, we were a bit scared off of soy in the health industry due to its phytoestrogen content. Phytoestrogens are plant compounds and dietary estrogens that can only be consumed through food sources. Due to increases in hormone dysfunction and estrogen dominance issues in both men and women, there have been concerns about the regular consumption of phytoestrogens and their affect on thyroid function, reproductive development, and breast cancer risk. Like so many foods, the consumption of estrogen containing foods is problematic for some and beneficial for others.
As with all fluctuations in nutritional information, is it always important to do what is right for you, as an individual, with differing preferences, needs, history, and health struggles. If consuming estrogen of any kind is problematic for you, likely it is safest to steer clear. For many others, consuming tofu as part of a balanced, plant-based diet, can be health promoting.

Why consuming Tofu could be beneficial:

Soy consumption may actually lower your risks for breast cancer:

“Estrogen has positive effects in some tissues and potentially negative effects in others. For example, high levels of estrogen can be good for the bones but can increase the likelihood of developing breast cancer. Ideally, you’d like what’s called a “selective estrogen receptor modulator” in your body that would have proestrogenic effects in some tissues and antiestrogenic effects in others.
Well, that’s what soy phytoestrogens appear to be. Soy seems to lower breast cancer risk, an antiestrogenic effect, but can also help reduce menopausal hot-flash symptoms, a proestrogenic effect. So, by eating soy, you may be able to enjoy the best of both worlds. “1

More good news:

”According to Marji McCullough, ScD, RD, strategic director of nutritional epidemiology for the American Cancer Society, epidemiologic studies that followed large populations of healthy women for many years either have shown no association between soy and breast cancer or a protective association from eating soy. Even breast cancer survivors may not need to worry. Three studies looking at women’s eating habits and other lifestyle factors after breast cancer found that, in the combined total of 9,000 breast cancer survivors studied, eating soy actually lowered the risk of breast cancer recurrence, even in women with estrogen receptor–positive tumors (although less so), and regardless of whether they were taking tamoxifen.”2

As with all foods that have been processed in any way, choosing the right kind makes all the difference!

• Choose organic & non-GMO

• Check the label for weird preservatives & added “flavours”

• Buy plain (I prefer firm) and marinate yourself - keep reading for a super delicious & versatile marinade

• Buy sprouted or fermented where possible - these will be more digestible & will make the nutrient value more accessible

My favourite, locally processed Tofu:

No, we are not affiliates, I just like their product and always love to support local as much as possible!

Ok, so now that you’ve expanded your knowledge base on tofu 🤓, you’ve earned the recipe!

Green Curry Soup with Sesame Tofu

For the Sesame Baked Tofu:

1 block of tofu drained (I like to slice it into 1/2 - 1” slabs and wrap it in a tea towel on a plate. Then I’ll put lots of weight on top to drain all the water out, usually a large stack of plates, and leave it to drain for an hour or so)
3 Tbsp wheat-free tamari
1.5 Tbsp sesame oil
Lots of fresh pepper

Cut drained tofu into small cubes and toss with all other ingredients in a medium bowl. Allow to marinade for roughly 1/2 an hour. Bake @ 350F for 35-40 minutes, stirring and flipping cubes occasionally, until browned and a bit crispy. Remove from oven and set aside.

For the Soup

1 large onion, diced
3 Tbsp coconut oil
1/2 tsp salt
1 Tbsp minced fresh ginger
3-4 cloves garlic, minced
1 1/2 cups chopped cauliflower
1 1/2 cups chopped broccoli
1 cup diced or thinly sliced red pepper
4 cups vegetable stock
1 can full fat organic coconut milk
3 Tbsp green curry paste
1 Tbsp sesame oil
3 Tbsp wheat-free tamari
1 Tbsp maple syrup
Fresh pepper
1 recipe sesame baked tofu
2 large handfuls of chopped kale/swiss chard/spinach or a blend
Lime wedges for serving
Fresh cilantro for serving

• In a large soup pot, sauté onion with coconut oil and salt over medium heat until softened. Add ginger, garlic, and cauliflower, broccoli, & red pepper, and sauté another few minutes until fragrant.

• Add stock, coconut milk, curry paste, sesame oil, tamari, maple syrup and pepper, and stir well with a spatula to remove any clumps. Bring to a gentle boil, then reduce heat to low and allow to simmer for 20 - 30 minutes or until all vegetables are soft but not mushy.

• Add tofu and greens and allow greens to wilt and tofu to heat through. Serve with a squeeze of lime and fresh cilantro. You may wish to add a few scoops of rice, quinoa, or rice noodles for a larger, more dense meal. Enjoy!

If you make this soup, please let me know how it goes!! Better yet, take a most beautiful pic and post it on Instagram or Facebook and tag me 😋! I want to know if you are using my recipes!

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Resources:

1 - Greger, Michael, M.D., FACLM, “How Not To Die”, pg. 195
2 - Thalheimer, Judith C., RD, LDN, https://www.todaysdietitian.com/newarchives/040114p52.shtml

Comforting Lentil Stew

In times of endless change, the soul desires comfort: soothing, calming energy, warm baths and thick socks. We may crave grounding practices, getting our hands in the dirt, dancing bare foot; we may yearn for gentler sounds, mellow music and empty houses. Our cravings of comfort are natural and normal; our body and mind meshing with the ebb and flow of the seasons, the dynamics of changing weather and the rotation of the earth.

Our cravings for foods are no different. Warmer weather melds with garden veggies, leafy greens, cold juices, and fresh fruit; the colder air brings a desire for warmth in stews and soups, chilli and tea. Tune in to these cycles; tune in to your cravings. What does your body need? What does your soul need? What are your cravings trying to tell you?

Here is a stew to comfort you on a cold day; a day of change or uncertainty; a day of grief or despair; a day you desire to be nurtured. This stew is both hearty and gentle, simmered with healing foods and flavoured with subtle notes. Make this stew for a friend in need, a tuckered child, or for your own asking soul. Be soothed. Be satisfied.

I could eat this stew all day. Every day. I’m not kidding.

Print

Comforting Lentil Soup

Ingredients

• 2 Tbsp coconut oil

• 1 large onion, diced

• 1 1/2 tsp salt

• 4 cloves garlic, minced

• 1 Tbsp fresh ginger, minced

• 2 stalks celery, diced

• 2 carrots, peeled and diced

• 2 tsp cumin

• 1 1/2 tsp dried thyme

• 1 tsp turmeric

• 1/2 tsp freshly ground pepper

• 2 cups fresh tomatoes, diced

• 3/4 cup french lentils, soaked (4-6 hours) and rinsed

• 4 cups vegetable stock

• 1 can full fat coconut milk

• 3 cups Swiss chard, rinsed and chopped

• 1/4 cup fresh lemon juice

Instructions

1. In a large soup pot, melt coconut oil over medium heat. Add onions and salt and saute until softened. Add garlic, ginger, celery, carrots, and spices and stir for a few minutes until fragrant. Add tomatoes, lentils, stock, and coconut milk, and bring to a boil. Reduce heat and simmer for 25-35 minutes until vegetables are tender.

2. Add Swiss chard and lemon juice and simmer another 7-10 minutes until the chard is wilted and the flavours have blended. Adjust seasoning, as desired. Serve immediately, although, as with most stew, this will get better with a little age. Feel free to divide the stew amongst freezer safe containers and freeze some for an easy, nutrient-packed, weekday meal. Enjoy!

A note on lentils: Lentils are one of my favourite foods! They are earthy and grounding, high in soluble fibre, which makes them great for digestion and for maintaining stable blood sugars. They are a great source of plant-based protein and iron, and are supportive in proper energy production and metabolism function. Plus, they are tasty little guys and so satisfying for the belly!

Veggie Squash Chili

I am SO in love with this Chili!!
The crisp Fall air has officially moved in to our little nestled village and I’m craving warmth in every way.
This Veggie Squash Chili is so loaded with comfort: it’s full flavour & mellow spice, the fulfilling density of squash and black beans, and the complete satiating sensation that comes with a warming bowl of goodness on a dark October night! Best thing? My kid devours it with “umm’s” and “ohh’s” and requests for its presence in his lunch box. As a parent (and a Nutritionist), my feeling on this is = SLAM DUNK!

If in your previous life you’ve associated Chili with beef and grated cheddar cheese, I dare you to step away from your old ways and open yourself up to the Veggie Chili movement. Nothing is missing from this one, I kid you not! However, don’t forget to delight your taste buds with those tasty garnishes: fresh cilantro, avocado, cashew sour cream (if you like to go the distance  ), and definitely those toasted pumpkin seeds for a little crispy crunch!
Make this my way or change it up to suit your heart’s desires! But do let me know how you like it, if your family devoured it, and if you brightened someone’s day with it!

Nutritional Notes: Kabocha squash is loaded with Vitamin A (beta-carotene) known for its immune support, eye, skin & hair health, Vitamin C, plant-based iron, B vitamins & fibre. We love beans for their incredible protein power, fibre density, and benefits to cardiovascular health. Onions and garlic are amazing antioxidants, cancer fighters, and protectors against heart disease. And we are still crazy about Kale, no matter what they say, for its antioxidant properties, nutrient-density, Vitamin C, mineral dosage and heart protective capabilities!

Print

Veggie Squash Chili

Yield: 10-12

Ingredients

• 2 Tbsp coconut oil

• 1 medium red onion, chopped

• 1 small kabocha squash, cubed

• 1 large red bell pepper, chopped

• 2 medium carrots, chopped

• 2 ribs celery, chopped

• 1 tsp salt

• 6 cloves garlic, minced

• 2 Tbsp chili powder

• 2 tsp ground cumin

• 1 tsp coriander

• 1 ½ tsp smoked paprika

• 1 tsp dried oregano

• 1 large can (28 oz) diced tomatoes with juices

• 1 can (15 oz) black beans, drained and rinsed

• 1 can (15 oz) pinto beans, drained and rinsed

• 2 cups vegetable broth

• 1 bay leaf

• 1 bunch kale, washed, stemmed and chopped

• Juice of 1-2 limes

• Fresh pepper

• For Serving: Avocado, Cilantro, and Toasted Pumpkin Seeds

Instructions

1. In a large heavy-bottomed pot over medium heat, warm the coconut oil and onion and sauté until softened. Add the squash, onion, peppers, carrot, celery and salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender, about 7 to 10 minutes.

2. Add spices and cook until fragrant, stirring constantly, 3-5 minutes.

3. Add the tomatoes, beans, vegetable broth and bay leaf. Stir to combine and bring to a simmer. Maintain a gentle simmer for 30 minutes or until vegetables are tender. Stir in kale, cook another 10 minutes and then remove from heat

4. Before serving, add lime juice and fresh pepper, and adjust to taste. Serve with fresh avocado, cilantro or basil and toasted pumpkin seeds.

5. Note: Best on day 2 (or 3 or 4 or 5).

Love this Recipe? You might like this one too!

Roasted Tomato & Black Bean Soup

When I say easy, what I mean is: your hubby, your kids, your nanny, maybe even your poodle could make it, easy! Well, almost, anyways 😉 but you get the idea.

So, here you are: a minimal ingredient, week night soup, that’s been a surprise hit in our home for a few weeks now. Most of the ingredients are the kinds of things that I have on hand, which makes this soup particularly fantastic when it comes to the last minute, no-idea-what’s-for-dinner, gotta-pull-something-outta-your-hat-and-quick, kinda night. Just be sure to use roasted diced tomatoes (and yes, absolutely you can roast them yourself, you go getter, you!) and not plain diced tomatoes because the flavour will certainly be lacking.

We topped this soup off with some cubed avocado and fresh cilantro, but you are most free to be creative and turn that garnish scene into whatever your lovely heart desires. Just be sure to let me know how amazing it turned out!

Roasted Tomato & Black Bean Soup

Prep & Cook Time: 25 minutes
Makes 6-8 servings

Ingredients

3 Tbsp coconut oil
1 large onion, diced
4 cloves garlic, minced
1 tsp cumin
1/2 tsp coriander
1 tsp salt
Fresh pepper
1 can black beans, drained and rinsed (15oz)
1 can roasted diced tomatoes, with juices (28oz)
3 cups vegetable stock
1 bunch of kale, washed, stemmed and chopped
1 Avocado (optional, for serving)
Chopped fresh cilantro (optional, for serving)

• In a medium-large soup pot, over medium heat, melt coconut oil and add onions, stirring until softened. Add garlic, stirring until just softened. Add spices and stir just until fragrant.

• Add beans, tomatoes, and vegetable stock and reduce heat to a strong simmer. Cover with lid and allow to simmer 15-20 minutes until beans are tender.

• Stir in kale, reduce heat, and allow to wilt another 10 minutes. Adjust seasonings as needed.

As with most soups, this one gets better and better day after day!