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 😊

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.

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.

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.

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 ♥︎

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.
  
  
  

Morning Apple Cinnamon Oatmeal

Need something new on your breakfast rotation?
I’ve been making this oatmeal for my family quite a long time and it feels like the right time to share it with you!

This recipe is super easy, uses ingredients you’ll likely have on hand, and is a very nourishing and delightful breakfast that all family members love. Stewing the apple chunks first is really what sets this oatmeal apart, so be sure to leave a bit of time to let the apples cook through until softened before adding in the oats. Once the oatmeal has cooked, don’t skip adding in those protein & beneficial fat-packed hemp hearts & chia seeds, and any additional nuts, seeds, ground flax, or fresh fruit you choose. These add ons push this simple meal into a more satiating and blood sugar balancing department to get everyone through a good morning feeling balanced, energised, and focused!

Happy Breakfast Making!

Looking for more Breakfast Tips? Read about Conquering the Breakfast Scramble here!

Morning Apple Cinnamon Oatmeal

Serves 2
Cook time: 20 minutes
2 medium apples, peeled, cored and cubed
2 Tbsp coconut oil
1/4 tsp salt
1 tsp cinnamon
2/3 cup rolled oats
3/4 cup almond milk
1/4 cup water
1 tsp vanilla
2 Tbsp hemp hearts
2 Tbsp chia seeds
1/4 cup raisins
1 Tbsp maple syrup
Coconut kefir or yogourt or milk for serving
Optional add ins: ground flax, chopped nuts or seeds, fresh fruit

• In a small sauce pan, warm apple chunks and coconut oil over a medium heat. Once hot, add salt and cinnamon and continue to cook, stirring often, until apple is softened (this will take a few minutes, approx: 7-10). Add oats and stir, toasting them slightly (about 2-3 minutes). Add milk and water and bring to an active simmer, stirring occasionally, until all the liquid is mostly absorbed (about 10 minutes). Remove from heat.

• Stir in vanilla, hemp heart, raisins, and maple syrup. Serve with coconut kefir/yogourt, or with a drizzle of almond milk over top and any add ins your lovely sleepy head desires.
  

  If you make this oatmeal, please let me know how much you love it or what you did differently to make it your own! AND be sure to sign up for my Newsletter and don’t ever miss a new recipe or a new class offering ♥️
  
  

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!
  
  

My Everyday Morning Power Smoothie

After jumping on the Cancer Prevention band wagon, over a decade ago, I had myself on so many supplements and liquid formulas; I was juicing, and downing algae, consuming a LOT of powders and pills, and pulling my hair out trying to decide how to keep my body cancer free while keeping up with the expense and dedication to all the pill popping, powder pounding, and herbal shots I was on.
In the end, it wasn’t manageable long-term and I came to the realization that freaking out and experimenting with 100 supplements a day for a time period, was just a stage in the big process. Eventually, I learned how to stay calm, to prevent Cancer daily with regular regimes that were doable, that it was actually more beneficial to eat real foods and supplement sparingly and wisely, to prioritize rest and stress management, in order to fully heal and find a sustainable way forward.

One of the regimes I’ve held onto since then is the morning power smoothie and I cheerlead for it so loudly, that pretty well all my clients are pounding back the power smoothie every morning too.
Here’s the thing, you can get almost anything into a smoothie, if you’ve got a solid (and yummy) base to work with. And although I don’t advocate for out of control and/or random supplementation, there are a few that I swear by in order to keep those micro & essential minerals and vitamins at levels that help the body to thrive. It seems we can’t get around the vitamin & mineral depletions in a world where our output is so high and the toxicity levels unavoidable, that our body has to fight hard to consume enough, and utilize properly, all the vitamins & minerals it needs for optimal function. Supplementing smartly, with real food formulas, IS something I feel can greatly support better health and disease prevention long term.

As with everything I advocate for, the morning smoothie is entirely individualized according to the individual’s needs. For example, I may have a client add maca powder to aid with menopausal symptoms, or offer that another add moringa leaf powder to bring her iron levels up; we may decide that a distance runner needs a pumpkin seed powder boost to increase zinc and magnesium levels for recovery, and an autistic child would benefit from extra real food additions & protein, etc. So, individualize your own morning smoothie to suit YOUR NEEDS as you see fit. What I offer here is a base formula that you can change in whatever ways feel right for you.

Your Key Components to a Morning Power Smoothie

• All Macronutrients: Number 1 rule with composing a smoothie is to be sure it contains Protein, Carbohydrates, AND Fat. This is what I call the “Magic 3 Combo” that will help support blood sugar stability, increase energy and endurance levels, will aid with mood and mental focus & clarity, and help keep the body full for longer.

• Greens Powder Formula: Dried, real food, greens are an amazing way to add vital vitamins & minerals to your morning. Extra greens will aid with regular detoxification, elimination, with cell function & repair, will support regular Cancer & Disease Prevention, as well as all organ function. Look for a formula that does not contain additional flavours or additives that you don’t recognize as real food. The one I use is made by Enerex (I have no affiliation with this company, I just like the blend and can buy it locally).

• Vitamin/Mineral Formula: Now being in my forties and accepting the fact that my body just doesn’t have the same stamina, endurance, and capability to recover as it used to, I want to be sure that I am getting all those additional vitamin/mineral requirements that I know are harder than ever to receive & absorb through real food sources. I have turned on to this real food supplement company that makes supplements ALL from organic, dried real food sources and I just LOVE that adding a daily scoop to my morning smoothie eases my mind a little knowing that I am, in the least, getting a good does of vitamins & minerals in this one meal. It’s called Women’s Pure Food A to Z, made by Pranin Organic (I do have an affiliation with this company, the ONLY one I have because I love it so much!). If you purchase, use discount code: cindy 😊

• Berries: All berries are packed with antioxidants, which are potent cancer fighting, free radical neutralizing nutrients that are a DAILY MUST. We pick ours in the summer from the local organic farm and freeze them in ready-to-use containers so that we don’t have to buy them in plastic during the winter months. Any berry will do here: blueberries, blackberries, strawberries, huckleberries, etc. all are nutrient & antioxidant powerhouses.

• Tahini: If you didn’t already know, tahini is a bit of an underdog in the world of nutrition. This superstar seed butter is PACKED with nutrition that every one needs! High in protein, healthy fat, calcium, selenium, iron, zinc, just a Tablespoon or two in your morning smoothie can give you a daily health kick like no other.

My Everyday Morning Power Smoothie

1 cup coconut water (electrolytes)
1/2 banana (carbohydrate)
1 cup blueberries/mixed berries (carbohydrate, antioxidants)
1-2 Tbsp tahini (protein, fat, minerals)
1-2 Tbsp hemp hearts (complete protein, fat)
1/4 cup coconut kefir (ideal) or coconut cream/milk (fat, probiotics)
1 scoop greens powder (minerals/vitamins)
1 scoop Pure Food formula (minerals/vitamins)
Personalized Add Ins (maca, mushroom blend, probiotics, ashwaghanda, goji powder, etc.)

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

Smoothie on people.
Live well, eat well, drink a smoothie a day.
Feel awesome.

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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Creamy Turmeric Tahini Dressing

This dressing is an absolute stand-by in our house, I use it all the time.  We love it on a mixed green salad with chopped veggies, toasted almonds, and fresh sprouts, but you could use it on a quinoa or rice salad, in a veggie rice bowl, or straight up as a veggie dip. You may just want to double the recipe…it can disappear quickly. Enjoy!

Creamy Turmeric Tahini Dressing

3 Tbsp tahini
2 Tbsp tamari
1 clove garlic minced
1 Tbsp fresh ginger, minced
1 tsp fresh turmeric, minced or 1/2 tsp turmeric powder
1/4 tsp cumin
1/3 cup apple cider vinegar
2/3 cup olive oil
1-2 tsp maple syrup

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

Simple. Delicious. Nourishing. Versatile.
Enjoy 😊

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!

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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Decadent Chocolate Banana Bread

To be fair, this drool worthy loaf could actually be cake, disguised as “banana bread” in order to make it sound healthier. It’s one of those super decadent & delicious beauties that when you serve it to your friends & family, they won’t have a clue how real food focused, gluten & dairy-free, or vegan, and health supportive it actually is! Ha ha ha (she-devil laughing 😈)!
So, you could totally make it into a larger square brownie pan and call it dessert for sure, serve it up with some coconut whip cream or ice cream and even get away with it at a birthday party. No kidding 😉
Note: Cupcakes/muffins would definitely work too, although you would need to adjust the baking time.

That all being said, it should probably come with a warning: you may want to devour the entire thing in one sitting!! So take appropriate precautions: hide it from smaller fingers or nibbling kitchen invaders, and find a special time to cut yourself a lovely slice, sit down with your novel or your cat, tune in, and savour every bite instead! You deserve it.

Decadent Chocolate Banana Bread

(adapted from: Smitten Kitchen)
Makes 1 loaf
1 flax egg: 1 Tbsp ground flax + 3 Tbsp water
3 medium, overripe bananas
1/2 cup coconut oil, melted
3/4 cup coconut sugar
2 tsp vanilla
1 tsp baking soda
1/2 tsp himalayan sea salt
1 tsp ground cinnamon
1 cup gluten free flour blend (I use this one)
1/2 cup cacao powder (definitely use the good stuff here!)
1 cup high quality chocolate chips
1/2 cup chopped walnuts

• Preheat your oven to 350F. Line your loaf pan with parchment.

• In a small bowl, make your flax egg by combining ground flax with water. Set aside.

• In a large bowl, mash bananas with a fork. Add oil, sugar, vanilla, baking soda, salt, cinnamon, and continue to mash with your fork. Add in flax egg.

• Add flour and combine well with a fork, batter should be quite smooth. Lastly, stir in chocolate chips and walnuts.

• Pour batter into lined loaf pan and bake for 45-55 minutes until an inserted toothpick comes out clean. Allow to completely cool before cutting (warning: this will be hard 😫 but you can do it!).
  

  If you make this banana bread/cake/cupcake/decadent deliciousness, please drop me a comment below and let me know how yours turned out!! And please share around the recipe with others who could use a little chocolatey goodness in their lives ♥️