Rainbow Chard & Feta Orzo Bowls
Recipe type: main dish
Serves: serves 2
  • 1 cup uncooked whole wheat orzo
  • 1+ tablespoons olive oil
  • 1 clove garlic, minced
  • ½ teaspoon dijon mustard
  • a few squeezes of lemon
  • 1 small bunch of chard (about 4-5 leaves)
  • ? cup feta cheese
  • ¼ cup toasted walnuts
  • salt & pepper
  1. Prep your chard by slicing off the coarse parts of the stems and dicing them. Coarsely chop the greens and set aside.
  2. Cook orzo in a pot of salted boiling water according to package directions (or about 9 minutes).
  3. In a medium bowl add 1 tablespoon olive oil, minced garlic, dijon mustard, lemon, salt and pepper. Once your orzo is done cooking, drain it and then add it to this bowl and toss. (the heat of the pasta will gently cook the raw garlic). Taste, adjust seasonings and set aside.
  4. In a medium skillet, heat a few teaspoons of olive oil, then add the chard stems, salt and pepper. Next, add the chard leaves and toss until just wilted (less than 2 minutes). Finish with a squeeze of lemon and remove from heat.
  5. Assemble bowls with orzo, chard, feta and toasted walnuts.

Recipe Theme for June 11 2017


  • 1 1/2 Cups Red, Black, and Green Seedless Grapes
  • 2 Cups Assorted Berries, Such as Strawberries, Raspberries and Blackberries (or other fruit!)
  • ¾ Cup Water
  • 3 Packages Plain Unflavored Gelatin (how about Great Lakes – Orange can)
  • 2 Tablespoons Sugar
  • 1 Bottle (24.5 Fluid Ounces) Chilled Sparkling White Grape Juice


  1. Prepare molds by filling with mixture of chilled grapes and berries.
  2. Place water in small pan and sprinkle gelatin over the top.
  3. Let sit for 1 minute.
  4. Place over low heat on the stove and stir until smooth.
  5. Add sugar and continue to cook for about 1 minute until sugar is dissolved.
  6. Remove from heat and let cool to room temperature.
  7. Pour sparkling grape juice into a bowl.
  8. Add cooled gelatin mixture and stir.
  9. Pour gelatin mixture into prepared molds.
  10. Place in refrigerator and let chill until firm, at least two hours or overnight.
  11. To loosen gelatin molds: quickly dip outside of mold in pan filled with warm water to loosen.
  12. Invert and serve.

Recipe theme for June 4,  2017


  • ¼ cup sour cream (58 g/ 2 oz) or plain greek yogurt
  • ¼ cup heavy whipping cream (60 ml)
  • ½ cup mayonnaise (OR you can make your own…I like the Vegenaise in a pinch!) (110 g/ 3.9 oz)
  • 2 medium spring onions (30 g/ 1.1 oz)
  • 1 clove garlic
  • 2 tbsp freshly chopped parsley or 2 tsp dried parsley
  • 1 tbsp freshly chopped dill or 1 tsp dried dill
  • 1 tbsp apple cider vinegar or fresh lemon juice
  • ¼ tsp paprika
  • salt and pepper to taste (I like pink Himalayan salt)
  • Optional: 1-2 tablespoons of water if too thick

Dairy-free option:

  • instead of sour cream: ¼ cup mayo or “creamed” coconut milk
  • instead of heavy whipping cream: ¼ cup  coconut milk or cream
  1. Finely chop the herbs and spring onion. Peel and mince the garlic. Place the sour cream, heavy whipping cream and mayonnaise in a bowl.
  2. Add the chopped herbs, garlic, spring onion, vinegar, paprika, salt and pepper to the bowl. Mix until well combined. Serve immediately or store in the fridge in an airtight container for up to a week.

Recipe theme for May 29, 2017

Cucumber-Honeydew Salad with Feta

  • 2tablespoons lemon juice
  • 1/4cup extra-virgin olive oil
  • 1teaspoon honey
  • 1/4teaspoon salt
  • 1/8teaspoon ground black pepper
  • 1/4teaspoon poppy seed (optional)
  • 1medium honeydewmelon (3 1/2 to 4 lbs.), seeded and cut in bite-size cubes (5 cups)
  • 1cucumber (12 oz.), unpeeled, and cubes (2 cups)
  • 1/3cup finely chopped red onion, briefly rinsed
  • 3tablespoons chopped fresh dill weed
  • 4ounces feta cheese, crumbled (1 cup)


  1. In a large bowl pour lemon juice. Whisk in olive oil in a slow, steady stream until incorporated. Whisk in honey, salt, pepper, poppy seed, if desired, and pepper. Add melon, cucumber, onion, and dill weed. Toss to combine. Just before serving top with feta. Serve as is or over greens.  (Hint, if you rinse red onion, it tames the flavour!)



  • 3 tablespoons olive oil, divided
  • 1 small yellow onion, chopped
  • 2 cloves garlic, pressed or minced
  • 4 cups (32 ounces) vegetable broth, divided
  • 1 ½ cups brown arborio/short-grain brown rice
  • 1 small butternut squash (about 2 pounds), peeled and sliced into ½” cubes
  • 1 cup freshly grated Parmesan cheese* (about 2 ½ ounces)
  • ½ cup dry white wine, optional
  • 3 tablespoons unsalted butter, diced
  • 1 teaspoon salt, more to taste
  • Freshly ground black pepper, to taste
  • Pinch red pepper flakes, to taste

Fried sage

  • 1 tablespoon extra-virgin olive oil
  • 16 to 20 fresh sage leaves, chopped (to yield about ¼ cup chopped fresh sage)


  1. To prepare: Place your oven racks in the lower third and upper third positions (we’re going to bake the risotto on the middle rack and roast the squash on the upper rack at the same time), then preheat oven to 375 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper for the butternut squash. Reserve 1 cup broth from your container and set it aside for when the risotto is out of the oven.
  2. Heat 1 tablespoon olive oil in a medium-to-large Dutch oven over medium heat until shimmering. Add onion and a pinch of salt. Cook, stirring occasionally, until softened and turning translucent, about 5 minutes. Add the minced garlic and cook until the garlic is fragrant, 1 to 2 minutes.
  3. Add 3 cups broth and 1 cup water, cover, and bring to a boil over medium-high heat. Remove from heat and stir in the rice. Cover the pot and bake on the lower rack until rice is tender and cooked through, about 65 to 70 minutes. It will seem pretty dry when you take off the lid, but don’t worry!
  4. Immediately after placing the pot of risotto in the oven, toss the cubed butternut with 2 tablespoons olive oil on your lined baking sheet. Sprinkle with salt and some freshly ground black pepper and arrange the butternut in a single layer on the pan. Roast on the upper rack until the butternut is fork tender and the edges are deeply caramelized, tossing halfway. This took 55 to 60 minutes for me, but start checking for doneness around 40 minutes.
  5. While the risotto and butternut are in the oven, fry the sage: Heat 1 tablespoon olive oil in a medium skillet over medium heat. Once the oil is shimmering, add the sage and toss to coat. Let the sage get darker green and crispy (but not brown) before transferring it to a plate covered with a paper towel. Sprinkle the fried sage lightly with salt and set it aside.
  6. Carefully remove the Dutch oven from the oven. Remove the lid and pour in the remaining cup of broth, the Parmesan, wine and butter. Stir vigorously for 2 to 3 minutes, until the rice is thick and creamy. Stir in the salt, a generous amount of pepper and a pinch of red pepper flakes.
  7. Stir in the roasted butternut. Taste and add more salt and/or pepper, as needed. Divide the risotto into bowls and top each with a sprinkle of fried sage.


Asian Noodle Salad with Avocado

6 oz. dry thin brown rice noodles (or 2 3/4 cups cooked) OR use Miracle or Kelp noodles
2 tsp. dark sesame oil
1 ripe, Fresh California Avocado, seeded, peeled and diced
2 Tbsp. rice vinegar
1 medium orange, ends and peel sliced off, cut crosswise, broken into segments
1/4 cup chopped scallions (green part only)
1/4 cup coarsely chopped cilantro (optional)
1 toasted sesame seeds*
2 tsp. reduced-sodium soy sauce
1 cup tofu, roasted or toasted (Optional)
* You can use store-bought toasted sesame seeds or toast your own in a sauté pan for 2 minutes over medium heat
  1. Prepare the noodles in salted water according to package directions, minus 1 minute so as not to overcook them. Rinse with cold water to cool quickly. Drain again and pour into a large mixing bowl. Drizzle with sesame oil. (follow instructions for Kelp or Miracle Noodles)
  2. Dice the avocado and add it to the bowl, pouring the rice vinegar over the avocado. Add the remaining ingredients and mix gently. You may enjoy the salad immediately for the best quality, or within 24 hours.

Serving Suggestion: Top with roasted chicken, shrimp, or marinated tofu

Beverage Pairing: Iced green tea with a lemon or orange wedge or lime-flavored sparkling water with an orange wedge


Carrot-Cantaloupe Smoothie

Yields 16 oz. (1-2 servings)


  • 1 cup carrots, chopped into chunks
  • 2 cups cubed cantaloupe
  • 1 cup coconut water (or water)
  • 1/2 Tbsp. chopped ginger
  • 1/2 Tbsp. ground cinnamon


Blend until liquified, pour and enjoy.

Remember to chew your smoothie, it helps increase your saliva, which makes for better digestion. You will feel more satisfied! Smoothies are not drinks; they are liquid snacks and meals.

Recipe Thee for April 17


  • 5lb red beets cubed
  • 1/2 medium green cabbage shredded
  • 1 1/2 cups diced carrots
  • 1-2 cup potatoes cubed
  • 1 cup onion finely diced
  • 1 tbsp olive oil
  • 1 tbsp butter
  • 6 tbsp tomato paste
  • 6 cups chicken stock
  • 2 bay leaves
  • 2 tbsp white vinegar (I like apple cider vinegar)
  • 1/4 cup fresh dill chopped
  • 1/2 tsp fresh ground pepper
  • 1/2 tsp kosher salt
  • 1/2 cup sour cream


  1. In large soup pot heat olive oil and butter.
  2. Add beets, cabbage, carrots, potatoes and onions, sauté until tender, about 15 minutes.
  3. Stir in tomato paste and chicken stock.
  4. Add bay leaves.
  5. Season with salt and pepper. Taste to season as amount of salt used can vary depending on how salty broth is.
  6. Bring to boil, then reduce heat to low.
  7. Cover and simmer for 1 hour.
  8. Add sugar, vinegar and dill.
  9. Simmer for additional 15 minutes.
  10. Serve with dollop of sour cream.


Recipe Theme for April 2 2017

Roasted Butternut Squash Salad with Warm Cider Vinaigrette

  • 1 (1 1/2-pound) butternut squash, peeled and 3/4-inch) diced
  • Good olive oil
  • 1 tablespoon pure maple syrup
  • Kosher salt and freshly ground black pepper
  • 3 tablespoons dried cranberries
  • 3/4 cup apple cider or apple juice
  • 2 tablespoons cider vinegar
  • 2 tablespoons minced shallots
  • 2 teaspoons Dijon mustard
  • 4 ounces baby greens or arugula, washed and spun dry
  • 1/2 cup walnuts halves, toasted
  • 3/4 cup freshly grated Parmesan

Preheat the oven to 400 degrees F.

Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and 1/2 teaspoon pepper and toss. Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.

While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Off the heat, whisk in the mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper.

Place the greens or arugula in a large salad bowl and add the roasted squash mixture, the walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper and serve immediately.

Recipe Theme for March 26 2017

Vegan Creamy Cheddar Broccoli Soup

  • 1 tablespoon extra-virgin olive oil*
  • 1 large yellow onion, finely diced (about 1 1/2 cups)
  • 1 teaspoon smoked paprika
  • 2 teaspoons sea salt, divided, plus more to taste
  • Freshly ground black pepper, to taste
  • 1 bunch broccoli, cut in chunks….use the stalk too!
  • 2 cups chopped carrots
  • 5cups chopped potatoes (if you like a thicker soup)
  • 2 cups low-sodium vegetable broth, divided
  • 2 cups filtered water
  • 1/2 cup Manitoba Harvest Hemp Hearts (shelled hemp seeds)
  • 1/2 cup chopped roasted and peeled red peppers (I use jarred roasted red peppers)
  • 1/2 cup nutritional yeast
  • 1 tablespoon arrowroot powder
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon fresh lemon juice (pulls all of the flavors together and makes them pop)
  • 1 tablespoon reduced-sodium tamari (adds depth of flavor)


  1. In a large dutch oven or stock pot, heat the olive oil over medium-low. Add the onion, smoked paprika, 1 teaspoon of the sea salt, and black pepper, and cook for 6 minutes or until the onion is soft and translucent, stirring occasionally. Add the broccoli florets, carrots and potatoes (optional if you like a thicker soup) 1 cup of the vegetable broth, and the filtered water, increase heat to medium-high and bring to a rapid simmer for 5 minutes. Reduce heat to medium-low, cover, and simmer for 20 to 25 minutes or until the broccoli florets are fork-tender, stirring occasionally to ensure that the broccoli is submerged.
  2. In a blender, add remaining 1 cup of vegetable broth, Hemp Hearts, roasted red peppers, nutritional yeast, arrowroot powder, apple cider vinegar, and remaining 1 teaspoon of sea salt to a high-speed blender. Blend on high for 2 minutes or until completely smooth and creamy.
  3. Once the broccoli florets, potatoes and carrots are fork-tender, pour the hemp/broth/pepper mixture into the pot and stir to combine. Increase the heat to medium and continue stirring for 3 to 5 minutes or until the soup begins to thicken. Be careful not to overheat or the arrowroot will lose its thickening power. Once the soup has thickened slightly, remove from heat and stir in the fresh lemon juice and tamari. Taste and season with more sea salt, black pepper, and smoked paprika, if desired. (usually add another 1/2 teaspoon sea salt, a few cranks of freshly ground black pepper, and a few shakes of smoked paprika.)
  4. You can enjoy the soup as is or use an immersion blender to puree the soup until desired texture is reached.
  5. Ladle into bowls, sprinkle with more Hemp Hearts (if desired), and serve.

Recipe Theme for March 19


  • 5-6 small roasted beets (red and/or golden)
  • 1/2 cup pecans
  • 1/3 cup maple syrup, divided
  • Dash of cayenne
  • 1 bunch curly kale
  • 2 tbsp balsamic vinegar (good quality)
  • 1 tbsp fresh squeezed lemon juice
  • 1/4 cup extra virgin olive oil
  • 1/2 cup crumbled feta or goat cheese (optional – omit to keep vegan/pareve)
  • Peel your roasted beets, then slice them into wedges. Set aside.Place the pecans in a small skillet and toast over medium heat for 4-5 minutes till fragrant.Pour 1/4 cup maple syrup over the pecans and bring to a boil over medium. Sprinkle the pecans evenly with a dash of cayenne. Let the syrup boil for 1-2 minutes over medium, stirring frequently. till most of the liquid evaporates.Pour the pecans immediately onto a piece of parchment or wax paper. Spread them out with a spoon into a single layer. Let them cool and dry out.Meanwhile, clean your kale, pat dry, and cut the leaves from the tough stalks. Discard stalks. Cut the leaves into small pieces and place in a salad bowl. Sprinkle with a generous pinch of salt. Massage the kale with clean hands for 2-3 minutes till it wilts and loses its bitter flavor.In a small bowl, whisk together balsamic vinegar, 1 tbsp maple syrup, and lemon juice. Whisking briskly and constantly, drizzle the olive oil very slowly into the mixture till the dressing is emulsified and thickened. Season with salt and pepper to taste.

Add the roasted beat wedges and crumbled feta or goat cheese to the salad.

Break apart the candied pecans into small pieces.

Sprinkle the pecans over the top of the salad.

Serve each portion of salad drizzled with a bit of dressing (about 1 tbsp per serving).

·  Note: This salad does not keep well when assembled. If you plan on eating it and saving leftovers, store the elements separately– beets in one container, candied pecans in another, cheese in another, and the kale in a sealed plastic bag. Assemble ingredients for each portion of salad, and make the dressing fresh before serving. If you store the salad assembled, the pecans will get soggy and the kale will become limp– best to store the elements separately and make it fresh.
Recipe Theme for March 12 2017


  • 1-2 pounds small potatoes
  • 1 pound baby carrots
  • 3 tablespoons butter, melted
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1lb medium leeks (white portions only), halved lengthwise, cleaned and cut into 1-inch lengths
  • 2 garlic cloves, minced
  • Scrub and quarter potatoes; place in a large bowl. Add the carrots, butter, oil, salt and pepper; toss to coat. Arrange in a single layer in ungreased 15-in. x 10-in. x 1-in. baking pans.(use 2 if there’s no enough room)
  • Bake at 425° for 25 minutes. Add leeks and garlic; bake 20-25 minutes longer or until tender, stirring occasionally.


Recipe Theme for March 6 2017

Pecan Roasted Brussel Sprouts

3/4-1lb pound Brussels sprouts, trimmed and halved

1/2c. pecans, roughly chopped

2 tbsp. olive oil

2 cloves garlic, finely chopped

Sea salt/Himalayan and black pepper


Heat oven to 400° F. On a large rimmed baking sheet, toss the Brussels sprouts, pecans, oil, garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Turn the Brussels sprouts cut-side down.

Roast until golden and tender, 20 to 25 minutes

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