Roasted Yam Buddha Bowls with Coconut Cashew Sauce

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

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

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

Roasted Yam Buddha Bowls with Coconut Cashew Sauce

Total Time: 30 - 40 minutes
Serves 4

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

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

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

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

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

• Serve bowls warm and drizzled with cashew sauce.

Sesame Soba Noodles

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

Sesame Soba Noodles

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

• Blend or whisk all sauce ingredients until smooth.

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

• Top with toasted sesame seeds or cashews.

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 ♥︎

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!
Don’t want to miss a recipe? Join my Newsletter List below and never miss a thing!

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.

---

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!

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!

Don’t want to miss a recipe or an upcoming workshop? Sign up for the Newsletter below!

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