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!

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.

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.

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!

Lemon-Dill Quinoa Salad with Roasted Beets

We’ve been loving this salad for years. It’s one of those fabulous stand by’s that you can modify or swap in or out almost anything and it will still work well. You just can’t skip the fresh dill or the dressing!

This is a great salad to bring to a Barbecue or Potluck, or to make at the beginning of the week and eat for lunches and/or snacks throughout the week. It packs a nutritional punch, is loaded with protein & quality fat, and contains heaps of antioxidants and immune protective phytochemicals.
There are a few steps to this recipe, but none of them take much time. If you want to do a bit of prep to quicken the process, make your quinoa, roast your beets, and toast those pumpkin seeds ahead of time, the day before even, and this salad will be a quick & satisfying kitchen masterpiece!

Warning: You will definitely want to make more of this salad dressing to use on your leafy greens and/or to just have on hand for veggie dipping and the like - it’s my son’s favourite 😊

Lemon-Dill Quinoa Kale Salad with Roasted Beets

2 medium beets, peeled, cubed & roasted
3 cups cooked quinoa (1 cup dry)
1 head kale, stemmed & washed, chopped
Juice of 1 lemon
1 tsp salt
1 medium cucumber, seeded & diced small
1 red or yellow pepper, diced small
3 spring onions, chopped
½ cup chopped & packed fresh dill
½ cup pumpkin seeds, toasted
¼ cup hemp hearts
1/3 cup chopped pitted kalamata or black olives

Lemon-Dijon Dressing:
1 shallot, minced
1 clove garlic, minced
2 Tbsp fresh lemon juice
2 Tbsp white wine vinegar
2 tsp grainy Dijon mustard
1 tsp maple syrup
¼ tsp salt
½ cup olive oil
Lots of fresh black pepper

• To roast beets, toss cubed beets with a little coconut oil and season with salt & pepper. Roast @ 375 for 25 – 30, stirring occasionally, until browned around the edges. Set aside to cool.

• In a medium bowl, combine chopped kale, lemon juice and salt and massage kale well with your hands. Set aside.

• In a large bowl, combine cooked quinoa, chopped veggies, dill, toasted pumpkin seeds, and olives. Add cooled beets.

• To make the dressing: combine all ingredients in a blender or in a large jar and blend with an immersion blender.

• To assemble: to your large bowl of chopped veggies, add massaged kale and enough dressing to coat and toss well. Adjust seasoning as needed.

• This salad will keep 4 or 5 days. Toss with more dressing as the days progress to add moisture & flavour, as needed.

As always, if you make this beautiful quinoa salad, please let me know how much you love it (and even if you don’t) 😊 I would love to hear your feedback!

Creamy Vegan Coleslaw with Tangy Cashew Dressing

We often don’t give coleslaw enough credit. It shows up around bbq season as a potluck companion, weaving in and out of our spring and summer evenings without much fuss: neither a fan favourite, nor a neglected dish.
When asked about coleslaw, most just shrug with a bit of a “meh” approach.
Poor coleslaw.

Let me attempt to change your thoughts on coleslaw, my friend.

There’s a few ways to “do” coleslaw.

#1: Dump out a plastic bag of pre chopped cabbage and squeeze on top some kind of goopy dressing containing weird ingredients coming from a weird package .
#2: Buy a head of cabbage, shred it, add mayo + celery salt + lemon and call it coleslaw.
#3: Put a little thought and time into your coleslaw making: finely shred cabbage by hand, add a few other tasty vegetables, some fresh herbs, and create a delicious & health supportive dressing that serves both your body AND your taste buds 😋

In general, the more you put in to your food, the more you will get out of it.
And a little effort can really go a long long way!

What I love about this recipe is that it’s versatile, but also a bit more interesting than your average bag + dressing coleslaw 😉. I’ve tossed in some shredded kale and fresh herbs for green, added flavour, but also to increase the nutrient quotient of the dish. The dressing is practically a nutrient powerhouse all on its own, with fermented coconut milk, cashews, fresh lemon, apple cider vinegar, and garlic!

What’s in it for you?

• Cabbage: anti-inflammatory, anticancer, antioxidant, supports digestion, cardiovascular function & boosts immunity. High in calcium, magnesium, phosphorus, potassium, folate, and Vitamin C.

• Kale: supports healthy skin & hair, improves digestion, reduces inflammation, lowers blood pressure, improves vision and is anticancer. High in calcium, magnesium, phosphorus, potassium, Vitamin C, A, & K, and folate.

• Coconut Kefir: detoxifying, promotes healthy gut bacteria & improved digestion, reduces inflammation, supports liver & brain health, anti-fungal, anti-bacterial, anti-candida, and supports a strong immune system.

• Lemon: improves heart health, prevents kidney stones, reduces indigestion, detoxifying, promotes healthy teeth, hair, & skin. High in Vitamin C, calcium, & potassium.

Creamy Vegan Coleslaw with Tangy Cashew Dressing

Ingredients:
Serves 8 - 12
1 large head of green cabbage, shredded thin
1/2 large head of purple cabbage, shredded thin
1 bunch of lacinato kale, stemmed & chopped thin
3-4 large carrots, peeled and grated
1/2 bunch of parsley, chopped
1/2 bunch of dill or cilantro, chopped
1 bunch of green onions, diced
1/2 cup sunflower seeds, toasted
Dressing:
1/2 cup cashews, soaked overnight (see note)
1 cup coconut kefir or yogourt (preferably homemade - will post a recipe for this soon!)
1/3 cup fresh lemon juice
1/4 cup apple cider vinegar
2 Tbsp Dijon
1 tsp salt
1 tsp onion powder
1-2 cloves garlic, minced
Fresh pepper
2 tsp maple syrup for a sweeter dressing (optional)

• Prep the salad by preparing all ingredients, except sunflower seeds, and tossing them in a very large bowl.

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

• Toss the salad with the dressing until evenly distributed and well coated. Allow to marinate for at least 2 hours before serving.

• Before serving, add in your toasted sunflower seeds and garnish with more fresh herbs if desired. Enjoy!