• 1bunch fresh kale chopped (enough to cover your skillet, I like to de-stem mine)
  • 18  red bell pepper, chopped
  • 18  yellow onion, chopped
  • 2 white mushrooms, chopped
  • 1 clove garlic, minced
  • tablespoons organic butter*
  • teaspoons quality balsamic vinegar
  • fresh grated parmesan cheese – to taste


  1. In a large non-stick skillet, melt butter and saute onions, pepper, and mushrooms until browned around edges.
  2. Add balsamic vinegar to skillet, and let it cook out the vinegar a bit, just a good 5 second.
  3. Reduce heat to low, and add in big bunch of fresh, chopped kale and garlic. Mix the contents until the kale is fully coated with the butter, balsamic, and veggies. The kale should just be slightly warm, not wilted.
  4. Transfer the contents of the skillet onto a plate. Grate fresh parmesan over top if desired.
  5. Enjoy – preferably with your friends!


  • 4-6 organic romaine lettuce leaves
  • 1 medium organic avocado
  • ½ organic lemon or lime (for juice)
  • 1 cup cooked chicken, shredded or cubed (USE PINE VIEW FARMS CHICKEN BREASTS OR BREAST FILETS)
  • 1 organic roma tomato (or handful of grape tomatoes)
  • 2 tablespoons chopped organic onion (red, green, white…whatever you like!)
  • ¼ organic bell pepper, diced
  • Salt, pepper and garlic powder to taste.
  1. Cut avocado in half, remove pit and scoop flesh into a small mixing bowl.
  2. Using a fork, mash the avocado until nearly smooth.
  3. Squeeze lemon or lime juice into bowl and mix to combine.
  4. Sprinkle salt, pepper and garlic powder (to taste) into avocado and mix completely.
  5. Stir in chicken, tomatoes, onion and bell pepper until everything is evenly coated.
  6. Scoop mixture into clean, dry romaine leaves and enjoy!




  • 1 small to medium sized spaghetti squash
  • 2 tablespoons Toasted Sesame Oil
  • 2 tablespoons Tamari Sauce (SUB Coconut aminos if you wish)
  • 1 tbsp Rice Wine Vinegar*
  • pinch of ground Ginger
  • pinch of Garlic Powder
  • 2 tablespoons toasted Sesame Seeds
  • 1/4 cup diced Green Onions
  • 1/4 cup cooked & shelled Edamame
  • handful of chopped Cilantro leaves (+ garnish)
  • Optional:
  • If you want to spice things up a bit…
  • Hot Chili Oil
  • Sriracha Sauce
  • toasted chopped Peanuts


  1. Cook squash: Place halves of squash (with seeds and pulp scraped out) in boiling water and boil for 20 minutes or until squash meat is tender. Remove when finished and scrape the sides of the squash with a fork until you have removed all the stringy spaghetti. Sesame Sauce: Combine sesame oil, tamari, vinegar, ginger, garlic powder and sesame seeds in a small bowl. Add optional hot sauce/Sriracha if desired (or you can add at the end.) Toss with spaghetti squash noodles. Gently fold in edamame and green onions at the end. Notes: Tamari is wheat free, soy sauce is not. They both have a similar flavor. If you are not concerned about gluten free then you can use soy sauce instead. White Wine Vinegar is grain free. Rice Wine Vinegar is a great option too if you are not on a strict grain free diet. It will add a bit more of a traditional Asian flavor. If you are on a Paleo diet, you might want to swap in something else instead of the edamame.




  • 1 1/2 pounds zucchini, grated
  • 1 teaspoon salt
  • 1/4 cup all-purpose flour (FOR GLUTEN FREE OR KETO DIETS, USE ALMOND FLOUR)
  • 1/4 cup grated Parmesan
  • 2 cloves garlic, minced
  • 1 large egg, beaten
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons olive oil


  1. Place grated zucchini in a colander over the sink. Add salt and gently toss to combine; let sit for 10 minutes. Using a clean dish towel or cheese cloth, drain zucchini completely.
  2. In a large bowl, combine zucchini, flour, Parmesan, garlic and egg; season with salt and pepper, to taste.
  3. Heat olive oil in a large skillet over medium high heat. Scoop tablespoons of batter for each fritter, flattening with a spatula, and cook until the underside is nicely golden brown, about 2 minutes. Flip and cook on the other side, about 1-2 minutes longer.
  4. Serve immediately.



Braised Kale and Parmesan Whole Grain Rice Bowl

For braised kale

  • 1 10 oz. bag of tuscan kale, or 10 oz. fresh kale rinsed, stemmed, and chopped
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced (The Garlic Garden garlic cloves are much stronger….only need 1)
  • 1/8 teaspoon cayenne pepper
  • 1 cup vegetable or chicken broth (if you don’t have broth on hand, you can use 1 cup of water and 1 bouillon cube)
  • salt and pepper to taste
  • 1 teaspoon lemon juice
  • 1/8 cup parmesan

For brown rice 

  • 1/2 cup rice
  • 1 1/4 cups water

1. Heat olive oil in a 4-Quart pot or Dutch oven on medium heat. Add the chopped onion and sauté until translucent, about 7–8 minutes.

2. Add the garlic and cayenne pepper, cooking for about 1–2 minutes. Just make sure the garlic doesn’t brown.

3. Add in half the kale and cook it so it wilts down. This is a fabulous ATK tip I learned, and this will allow you to fit all the kale in the pot.

4. Put the rest of the kale in the pot along with the broth and some salt and pepper to taste. Cover the pot and reduce the heat to medium-low. Stir every once and awhile until the greens are tender. This will take roughly 20 minutes.

6. While the kale is cooking, grab another pot and cook your brown rice. Follow your package’s instructions. If you have a rice cooker, even better




  • ears of corns, cut into halves
    1 tablespoon ZEE BEE HONEY (raw unpasteurized)
    3 tablespoons salted organic butter,  melted
  • chopped fresh parsley – optional
  • Method:

    Cook the corn in boiling water for 10 minutes drained.

    In the meantime, prepare the honey butter mixture by combining the honey, butter and chopped parsley (optional)

    Brush the honey butter generously onto each corn, or you can add the honey butter to the corn and toss well. Serve immediately.


Recipe Theme for Feb 20

Bok Choy Salad with Red Cabbage

4-6 oz. snow peas, trimmed**

4-5 stalks of bok choy (baby bok choy works great)

2 cups loosely shredded red cabbage

2 green onions, thinly sliced

¼ c. chopped cilantro (optional)

1 cup. Baby carrots, coarsely grated

1 ½ tbsp. sesame oil

3 tbsp. rice vinegar or white wine vinegar

2 tsp. agave nectar or other liquid sweetener

2 tsp. sesame seeds (I like black)

Freshly ground pepper to taste


Combine all the ingredients in a serving bowl and stir together.  Cover and let the salad stand for at least 30 min to allow flavours to combine, stirring every so often.

Just before serving, drain off some of the liquid that has formed at the bottom of the bowl.  Don’t discard it though – great for marinating tempeh or tofu or for tossing with noodle dishes.

**Note: snow peas are slightly sweeter if you steam them ever so briefly (then rinse with cold water to stop the cooking process), but you can use them raw if you’d like this to be an entirely raw salad.

Recipe Theme for Feb 13

Cauliflower Casserole

1 large head cauliflower (about 3 pounds)
2 cups sliced mushrooms
1/3 cup finely-chopped celery
1/4 cup butter
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon dry mustard
1 1/4 cups milk
1 cup grated Cheddar cheese (mild or sharp – your choice)
1/2 cup soda cracker crumbs or bread crumbs (or Tout Naturel Organic Crackers)
2 tablespoons melted butter



Preheat oven to 350 degrees. F.  Lightly-butter a 1 1/2-quart baking dish.

Wash the cauliflower and remove the tough outer leaves of the cauliflower and discard.  Break cauliflower into small florets.

Boil or steam cauliflower florets in water until just tender, about 4 to 6 minutes.  Remove from heat and drain.  Transfer the cooked cauliflower to the prepared baking dish; set aside.

In a large frying pan over medium-high heat, melt the 1/4 cup butter and saute mushrooms and celery until tender, approximately 4 to 5 minutes.  Blend in flour, salt, and mustard.  Gradually stir in milk and cook until mixture comes just to a boil, stirring constantly.  Add cheese and stir until melted.  Remove from heat.

Pour the cheese sauce over the top of the cooked cauliflower; set aside.

In a bowl, combine cracker or bread crumbs with the 2 tablespoons melted butter; sprinkle mixture over the top of the casserole.

Bake approximately 25 to 30 minutes or until the top is golden brown.  Remove from oven and serve hot.

Makes 4 servings.

Recipe Theme for Feb 6 2017

Bell Pepper & Broccoli Vegetable Lasagna

About 9-12 lasagna noodles2 T. butter

1 large onion, chopped

2 carrots, shredded

1-2 peppers, yellow, green or red bell pepper

1-2 jalapeno peppers, seeded, chopped small

1 (15 oz.) container ricotta cheese or cottage cheese

1/2 tsp. sea salt

1 bunch broccoli, chopped into florets

2 c. shredded cheese, Monterey Jack or Mozza


  • 3tablespoons butter
  • 14cup flour
  • 12cups milk
  • 14cup parmesan cheese

Sauce:  In 2-quart saucepan over medium heat, melt 3 tablespoons margarine (or butter). Stir in flour and 1/4 teaspoon salt until smooth. Gradually stir in milk; cook, stirring constantly until sauce comes to a boil and thickens. Remove saucepan from heat; stir in Parmesan cheese.


1.  Prepare noodles as directed on package; drain.

2.  Cut peppers in thin strips. Saute onion, carrots, and peppers in butter until onion is just turning translucent.

Spoon into a large bowl; add broccoli.

3.  Add salt to ricotta cheese.

4.  Spray a 9×13″ baking dish with cooking spray. Sprinkle a tiny amount of vegetable mixture in the bottom of the baking dish, add 1/3 of sauce. Place 3 or 4 lasagna noodles (depending on pan’s width) in the bottom of the pan; top with 1/2 of ricotta mixture, 1/3 of vegetable mixture, 1/3 of sauce, and 1/3 of Monterey Jack cheese. Repeat. Top with last 3 (or 4) noodles; then top with remaining vegetables and Monterey sauce and Jack cheese.

5.  Bake at 350 degrees for about 40-45 minutes, or until heated through and cheese is melted.

Recipe Theme for January 30 2017Lana’s Special Butternut Squash Soup (Vegan, GF, DF, Paleo)

  • 1 chopped onion
  • 1 clove garlic, minced
  • 1 large Butternut Squash
  • 1lb carrots, peeled and chopped coarsely
  • 2 ripe pears
  • 4 c. broth (vegetable broth if choosing vegan option)
  • 1 can Blue Monkey Coconut Cream
  • Salt and pepper (to taste)
  • 1 tsp. ground cinnamon (Ceylon or true cinnamon preferred)
  • ½ tsp. ground cardamom
  • ¼ tsp. cloves
  • ½ tsp. cayenne pepper
  • ½ tsp. ground ginger
  • Splash of lime juice (fresh is best)
  • Garnish: toasted pumpkin seeds


  1. Sauté 1 chopped onion and garlic a little coconut oil in a large pot until onion is tender.
  2. Add a large butternut squash, peeled, seeded and cut in chunks; 2 ripe pears, peeled, cored and chopped, and carrots; 4 cups chicken broth and salt and pepper to taste. Bring to a boil; cover, reduce heat and simmer 15 minutes until squash is tender.
  3. Cool slightly, then purée until smooth. Add spices and coconut milk and puree until smooth. Garnish with toasted pumpkin seeds. Makes 8 cups.

*some additions I like to make – add ½ c. chopped celery.  I’ve also omitted the pears and used 1 ½ cups sweet potatoes or yams.

Recipe Theme for January 22 2017


  • 1 large sweet potato or a couple small ones
  • 2 cups of carrots
  • 1 cauliflower
  • 1 red bell pepper
  • 1 thumb-sized piece of ginger (if you don’ t have fresh, add a bit more ground or for a different flavour use 1 clove garlic)
  • 1 tbsp red curry paste
  • 2 tbsp extra virgin olive oil
  • 2 regular cans of coconut milk
  • 1 tsp ground coriander
  • 1 tsp ground ginger
  • 4 tbsp tamari or soy sauce
  • 1 -300g bag of fresh greens (spinach, chopped kale, chard, etc)
  • 1 handful of fresh cilantro (optional)
  • 2 tbsp peanut or almond butter (optional)
  • brown rice to serve


  1. Start by peeling and chopping the sweet potato and carrots. Slice the red bell pepper, remove the seeds and chop into bite-sized pieces. Finely chop the unpeeled ginger.
  2. Heat up the olive oil in a large saucepan or wok. Once the oil is hot, add the ginger and curry paste and sauté for about one minute. Then add the carrots, red bell pepper and cauliflower and sauté everything for another 10 minutes.
  3. Now add the sweet potatoes, coconut milk, tamari and the ground coriander and ginger, and let the whole curry simmer on medium heat for about 40 minutes.
  4. While the curry cooks, boil the brown rice. It usually takes 25 to 30 minutes until it’s ready. While the curry and rice boil, wash and finely chop the coriander.
  5. Once the sweet potatoes are fork tender, reduce the heat to low, and add the washed spinach. Allow the spinach to wilt before sprinkling with a handful of cilantro and serving the curry with the brown rice. Depending on your taste, you might want to add more tamari or spices.


If you don’t have all the veggies that the recipe calls for, you can substitute them with any other vegetable that you have in the house: zucchini, aubergines (eggplants), butternut squash are all delicious.
– If you’re allergic to nuts, simply leave out the nut butter part. It will still taste amazing.
– If you don’t like cilantro, you can leave it out or you could also use thai basil, which is also great in this curry.

Recipe Theme for January 16 2017

Beef Stir-Fry with Peppers, Celery and Broccoli

  • 1 lb beef top round steak or chuck steak
  • 2 tbsp peanut or vegetable oil, divided
  • 1 medium onion, sliced
  • 1 sweet red pepper, cut into strips
  • 1 cup celery, sliced
  • 2 cups broccoli, floretted
  • 1 clove garlic, crushed
  • 1 tbsp fresh ginger, grated
  • 1 tbsp cornstarch (I prefer to use arrowroot powder)
  • 1 cup beef broth (low sodium)
  • 1 tbsp low-sodium tamari sauce or coconut aminos
  • freshly ground black pepper

1.     Slice meat into bite-sized thin strips.

2.    Heat 1 tablespoon oil in skillet. Stir-fry onions, red pepper, broccoli and celery until tender crisp. Remove to a bowl and set aside.

3.    Heat remaining 1 tablespoon oil in skillet. Add garlic and ginger and stir fry for 15 seconds. Add beef strips and brown in several batches, do not overcrowd pan.

4.    Combine cornstarch (arrowroot), broth, and tamari sauce or coconut aminos. Pour over beef and cook until liquids are slightly thickened. Reduce heat and allow to simmer until meat is tender (less tender cuts of meat will require about 30 to 40 minutes). Add the vegetables, cover pan, and allow vegetables to steam but not overcook.  Serve with cooked rice or quinoa.

Recipe theme for January 9th 2017Zucchini and Black Bean Stuffed Sweet Potatoes3-4 medium yams or sweet potatoes (about 
8 oz. each)1 tablespoon extra-virgin olive oil1 medium zucchini (about 6 oz.), chopped1 cup sliced 
yellow onion

1/4 teaspoon cayenne pepper

1 tsp. garlic powder

1 tsp. cumin

1 -15oz.can black beans, drained and rinsed

1 teaspoon kosher salt

½ teaspoon black pepper

2 oz. white Cheddar cheese, shredded (about ½ cup)

Optional – sour cream, cilantro, lime wedges, and green salad, for serving

  1. Wash and prick yams with a fork. Bake on baking pan in 350 degree oven 25-35 minutes or until tender.
  2. Meanwhile, heat the oil in a large nonstick skillet over medium-high. Add the zucchini, onion, and spices and cook until tender and beginning to brown, 
5 to 7 minutes. Stir in the beans, salt, 
and black pepper and cook just until the beans are warm, about 2 minutes.
  3. Split the sweet potatoes and loosen the insides with a fork. Divide the bean mixture, cheese, sour cream, and cilantro among the halves. Serve with lime wedges and green salad.

Recipe Theme for January 2nd 2017


  • 1 cup dried chickpeas
  • 1/2 large onion, roughly chopped (about 1 cup)
  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh cilantro
  • 1 teaspoon salt
  • 1/2-1 teaspoon dried hot red pepper
  • 4 cloves of garlic
  • 1 teaspoon cumin
  • 1 teaspoon baking powder
  • 4-6 tablespoons flour
  • vegetable oil for frying
  • Chopped tomato for garnish
  • Diced onion for garnish
  • Diced green bell pepper for garnish
  • Tahina sauce
  • Pita bread


Put the chickpeas in a large bowl and add enough cold water to cover them by at least 2 inches. Let soak overnight, then drain. Or use canned chickpeas, drained.

Place the drained, uncooked chickpeas and the onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed.

Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours.

Form the chickpea mixture into balls about the size of walnuts, or use a falafel scoop, available in Middle-Eastern markets.

Heat 3 inches of oil to 375ºF in a deep pot or wok and fry 1 ball to test. If it falls apart, add a little flour. Then fry about 6 balls at once for a few minutes on each side, or until golden brown. Drain on paper towels. Stuff half a pita with falafel balls, chopped tomatoes, onion, green pepper, and pickled turnips. Drizzle with tahini thinned with water.

NOTE: Egyptians omit the cilantro and substitute fava beans for the chickpeas.

Recipe theme for December 26 2016
Garlic Roasted Root Vegetables
Any combination of root veggies works!  Try these
1/2 pound parsnips
1/2 pound carrots
1/2 pound turnips
1/2 pound sweet potatoes
1-2 onions, peeled and cut into chunks
2 tablespoons extra-virgin olive oil
3/4 teaspoon kosher salt
2 tablespoons fresh rosemary needles
1 head garlic, broken up into cloves (with skin)
1/4 teaspoon freshly ground black pepper
Preheat oven to 450 degrees. Peel and trim the parsnips and carrots. Cut the slender ends into 1 1/4- to 1 1/2-inch lengths. Cut the fat ends in half lengthwise and then into 1 1/4- to 1 1/2-inch lengths.Peel and trim the turnips. If small, cut them into wedges about 1/2- to 3/4-inch thick. If large, cut the turnip in half through the equator, then cut into wedges. Peel the sweet potatoes. Cut in half lengthwise and then slice lengthwise about 1/2 inch thick; cut slices into 1 1/4- to 1 1/2-inch sections. In a 9×13-inch baking dish, toss the parsnips, carrots, turnips, sweet potatoes, and onion with the oil and salt. Roast for 25 minutes. Add the rosemary and garlic, toss again, and continue roasting until the vegetables are browned and tender, another 20 to 25 minutes. Scrape out into a serving dish, sprinkle with the pepper, and serve hot.
Recipe Theme for December 19th
Festive Butternut Roast 
Prep time
15 mins
Cook time
50 mins
Total time
1 hour 5 mins
Author: Kate Ford | The Veg Space
Recipe type: Main
Serves: Serves 4
  • 1 large butternut squash
  • 2 tbsp olive oil
  • 1 red onion
  • 2 cloves garlic, peeled and crushed or finely chopped
  • 100g puy lentils
  • 100g fresh cranberries
  • 2 stalks fresh rosemary, leaves stripped and finely chopped
  • 2 stalks fresh thyme, leaves stripped
  • ½ tsp freshly grated nutmeg
  • 150ml red wine
  • 150ml vegetable stock
  • 80g fresh spinach, finely chopped
  • 50g pistachios, roughly chopped
  1. Preheat the oven to 180°C / 350°F / Gas Mark 4. Slice the butternut squash in half lengthways, and scoop out and discard the seeds. Brush or spray with a little oil, then bake in the oven for 30-40 minutes until the flesh is tender enough to scoop out with a spoon. Remove from the oven and set aside until cool enough to handle.
  2. Meanwhile, in a large saucepan or frying pan with a lid, heat the olive oil and add the onion and garlic. Cook over a gentle heat for 5 minutes until softened.
  3. Add the lentils, cranberries, rosemary and thyme leaves, nutmeg, red wine and vegetable stock, bring to the boil, then cover and lower to a gentle simmer. Cook for 30 minutes or until the lentils are tender, (but still have a little bite to them). NB you may need to add a little more water near the end of cooking time if the lentils have soaked up all the liquid – keep an eye on them and stir regularly.
  4. Take one half of the butternut squash and scoop out most of the flesh with a spoon, leaving a little all the way around so that the squash holds its shape. Be careful not to tear the skin if possible, (though the occasional hole won’t be disastrous!). Add the squash flesh to the pan of lentils, and mash it into the mixture with a fork. Repeat with the other squash half. Taste the mixture, and add salt as necessary.
  5. Stir the spinach and pistachios into the lentil mixture, and mix well to combine, then spoon the mixture into both halves of the squash until it is level, (see picture above) – there may be a little left over, but keep this aside to serve separately – don’t over-fill or you will lose the nice, neat circular shape of your roast. Place one half on top of the other, then tie with string every 3-4 centimetres.
  6. Return to the oven for 10 minutes until piping hot throughout.

This Festive Butternut Roast can be made a few days ahead, wrapped in foil and kept in the fridge, then just reheated in the oven for 10-15 minutes before serving.

Recipe Theme for December 12th
  • 1 large bunch kale (chiffonade or thinly sliced)
  • 1 granny smith apple (thinly sliced)
  • 1/4 cup pomegranate seeds
  • pine nuts, toasted
  • seeds of 1 pomegranate
  • 1/4 cup Vinaigrette


  • 1 tablespoon fresh ginger juice
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dijon mustard
  • 1 teaspoon honey
  • 1/4 cup olive oil (plus 1 tablespoon)
  • kosher salt and freshly ground black pepper
  • For the Vinaigrette: In a small mixing bowl, whisk together freshly squeezed ginger juice, apple cider vinegar, Dijon mustard and honey. Season with salt and pepper and then whisk in olive oil until fully emulsified.
Put it all together!  To a large mixing bowl, add the kale and season with salt, pepper and a tablespoon of olive oil.  Add in the apple, pomegranate seeds and pine nuts.  Drizzle in the vinaigrette and toss to coat.Tips:
1. Alternatively cut the kale into bite-size pieces. Then, massage the kale with your hands making sure to coat the kale with oil and begin to break down the cell structure.
2. Dress the salad up to one hour ahead.
Recipe Theme for December 5th
Curried Chicken with Fresh & Dried Cranberries

  • 3 teaspoons coconut oil, divided
  • 2 pounds boneless, skinless chicken breasts, trimmed and cut crosswise into 1/2-inch-thick slices
  • 3 tablespoons mild or medium-hot curry powder, divided
  • 2 teaspoons butter
  • 1 small onion, chopped
  • 1 tablespoon yellow mustard seeds
  • Generous 1/4 teaspoon ground cardamom, or cloves
  • 1 15-ounce can diced tomatoes with mild green chiles
  • 1 1/2 cups reduced-sodium chicken broth
  • 1 1/3 cups sweetened dried cranberries
  • 1 cup cranberries, fresh or frozen, thawed, coarsely chopped (see Note)
  • 1 tablespoon minced fresh ginger
  • 1/4 teaspoon salt
  • Chopped fresh cilantro, for garnish

Heat 1 1/2 teaspoons oil in a nonreactive Dutch oven over medium-high heat. Add half the chicken pieces and sprinkle with a generous 1/2 teaspoon curry powder. Cook, stirring occasionally, until the chicken is beginning to brown, about 5 minutes. Transfer to a large plate. Heat the remaining 1 1/2 teaspoons oil in the pot. Add the remaining chicken; sprinkle with another generous 1/2 teaspoon curry powder and cook, stirring occasionally, until beginning to brown, about 5 minutes. Transfer to the plate.

Add butter, onion and mustard seeds to the pot; cook, stirring, until the seeds pop and the onion begins to brown, 2 to 4 minutes. Return the chicken and any accumulated juices to the pot, sprinkle with the remaining curry powder and cardamom (or cloves); stir to coat the chicken with the spices. Cook, stirring, for 1 minute. Stir in tomatoes, broth, dried and fresh cranberries, ginger and salt. Bring to a boil, reduce heat to a simmer and cook, uncovered and stirring occasionally, until the mixture reduces slightly and the chicken is cooked through, 10 to 12 minutes more. Serve garnished with cilantro.

  • Make Ahead Tip: Cool, cover and refrigerate for up to 2 days.
  • Notes: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until the berries are coarsely chopped.
  • A nonreactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as cranberries, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.
Recipe Theme for November 28
Beet & Carrot Detox Bake
You’ll need:

  • 6 carrots
  • 3 large beets
  • 1-2 leeks
  • 3 cloves garlic, minced
  • olive oil
  • 4 ounces of cheese – geta or chevre style goat is both good
  • Tamari sauce or coconut aminos
  • fresh black pepper

Scrub your beets clean and cut the stems off. You can leave the roots while they steam, this actually makes them sweeter!

In a large saucepan covered with a lid, steam your beets whole until soft, about 10-15 mins. Check them regularly and add more water as needed.

After about 10 mins, you can add your carrots to the same pan or use a different pan if you would like to preserve the individual flavors.

While your veggies are steaming, prepare your leeks.

Drizzle olive oil a large sauce pan over med high heat, and add minced garlic and chopped leeks. Make sure your leeks are well washed (slice down the side and rinse well! Stir and cook for several minutes until slightly soft.

Once your veggies are done, layer them in a baking dish. Drizzle them with tamari, fresh cracked pepper, and crumbled cheese.

Broil at 500 degrees until the cheese is golden brown. Let cool and serve!

You can also cover your dish with a lid or aluminum foil if you want a creamier, saucier consistency more similar to a casserole. This makes a great side dish but also on it’s own for dinner.  Great served over quinoa

Recipe Theme for November 14 2016

Roasted Acorn Squash with Jalapeno-Lime Butter

1 acorn squash (about 1 1/2 pounds each), cut into halves lengthwise, seeds removed

3/4teaspoon salt, divided

4tablespoons unsalted butter, softened

1 garlic clove, minced

1 to 2tablespoon seeded and finely chopped jalapeno

Finely grated rind of 1 lime

1tablespoon fresh lime juice

1tablespoon honey


  1. Preheat oven to 400F. Line a sheet pan with parchment paper or foil for easier cleanup, if you like.
  2. Sprinkle squash with 1/4 teaspoon salt. Put squash cut-side down on pan and roast about 40 minutes, until just tender.
  3. Stir together butter, garlic, jalapeno, lime rind and juice, honey, and remaining 1/2 teaspoon salt.
  4. Transfer squash to plates, cut-side up, and smear each half with jalapeno-lime butter.
Recipe Theme for November 6 2016

  • 1/4 cup cooking oil
  • 1 tablespoon ground coriander
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon dried red-pepper flakes
  • 1 medium head cauliflower (about 1 pound), cut into large florets (about 4 cups)
  • 1 1/2 pounds boiling potatoes (about 4), peeled and cut into 1 1/2-inch pieces
  • 1 cup canned crushed tomatoes in thick puree
  • 1/2 cup chopped cilantro
  • 1/2 cup water
  • 1 teaspoon salt
  • 1 cup frozen petite peas

In a large deep frying pan, heat the oil over moderate heat. Add the coriander, cumin, turmeric, and red-pepper flakes and stir. Add the cauliflower and potatoes and cook, stirring frequently, until the vegetables start to soften, about 5 minutes.

Add the tomatoes, 1/4 cup of the cilantro, the water, and the salt. Bring to a simmer, reduce the heat to low, and cook, covered, until the vegetables are tender, about 15 minutes. Stir in the peas and the remaining 1/4 cup cilantro and cook, covered, until the peas are tender, about 2 minutes longer.


Variation If you like, you can add three tablespoons dried unsweetened coconut to the curry. Put it in at the same time as the peas.

Recipe Theme for October 31
Thyme and Parmesan Roasted Parsnips  1½lb parsnips, peeled and quartered lengthwise  1 tbsp flour (unbleached white or a gluten free alternative)  1oz Parmesan, grated  1 tbsp thyme leaves, chopped  3 tbsp olive oil
Bring a large pan of salted water to the boil, add the parsnips and cook for 3 minutes until just soft. Drain the parsnips thoroughly, before returning them to the pan and then tossing together with the polenta or flour, grated Parmesan and thyme.Preheat the oven to 375 degrees. Heat the olive oil in a roasting tray. When bubbling, carefully add the parsnips and coat them in the oil.Cook for 25 minutes until golden and lightly crisp.
Recipe Theme for October 24
1/4c. freshly squeezed orange juice1/4c. freshly squeezed lemon juice1 tbsp. honey½ organic olive oil1 tsp. Himalayan sea salt½ tsp. freshly ground black pepper1 5oz. container baby arugula1 mini watermelon, cut into 1 inch cubes (peel removed)12 oz. quality feta cheese (I like goat) dicedFresh mint leaves, julienned – to taste1 shallot – optional, thinly slicedWhisk together the orange juice, lemon juice, shallots (opt), honey, salt and pepper.  Slowly pour in the olive oil, whisking constantly to form an emulsion.  If not using within an hour, store the vinaigrette covered in the refrigerator.  Place arugula, watermelon, feta and mint in a large bowl.  Drizzle enough of the vinaigrette to coat the greens and lightly toss.  Taste for seasoning and serve immediately.1/4c. freshly squeezed orange juice1/4c. freshly squeezed lemon juice1 tbsp. honey½ organic olive oil

1 tsp. Himalayan sea salt

½ tsp. freshly ground black pepper

1 5oz. container baby arugula

1 mini watermelon, cut into 1 inch cubes (peel removed)

12 oz. quality feta cheese (I like goat) diced

Fresh mint leaves, julienned – to taste

1 shallot – optional, thinly sliced

Whisk together the orange juice, lemon juice, shallots (opt), honey, salt and pepper.  Slowly pour in the olive oil, whisking constantly to form an emulsion.  If not using within an hour, store the vinaigrette covered in the refrigerator.  Place arugula, watermelon, feta and mint in a large bowl.  Drizzle enough of the vinaigrette to coat the greens and lightly toss.  Taste for seasoning and serve immediately.

Recipe Theme for week of October 9 2016
Cabbage Roll Soup

  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 1 lb lean ground beef
  • ½ lb lean ground pork
  • ¾ cup uncooked long grain rice

(**for a grain free option, use 1 head of cauliflower made into “cauliflower rice”)

  • 1 medium head cabbage, chopped (core removed)
  • 1 (28 ounce) can diced tomatoes
  • 2 tablespoons tomato paste
  • 4 cups beef broth
  • 1½ cups V8 or other vegetable juice
  • 1 teaspoon paprika
  • 1 teaspoon thyme
  • 1 tablespoon Worcestershire sauce
  • 1 bay leaf
  • salt and pepper, to taste


  1. In a large pot, brown onion, garlic, pork and beef. Drain any fat.
  2. Stir in chopped cabbage and let cook until slightly softened (about 3 minutes).
  3. Add all remaining ingredients, bring to a boil and reduced heat to medium low. Cover and simmer on low until rice is fully cooked (about 25-30 minutes)
  4. Remove bay leaf and serve.

  • 2 tbsp vegan butter/margarine
  • 2 tbsp unbleached flour
  • ½ small red onion, cut finely
  • ½ tsp garlic powder
  • ¼ tsp turmeric
  • ¼ tsp paprika
  • ¼ tsp salt
  • 1 cup vegetable broth
  • 2 cups unsweetened non-dairy milk (I used soy)
  • 1/3 cup nutritional yeast flakes
  • 1/3 cup Daiya cheddar or mozzarella style shreds

Potato & Broccoli Casserole

  • 1-1.5lb nugget potatoes
  • 1 head of broccoli, cut into florets, and sliced thin
  • ½ cup whole wheat panko bread crumbs
  • 1 tbsp melted vegan butter/margarine
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp oregano
  • salt, to taste
  • pepper, to taste


Cheesy Béchamel Sauce

  1. In a medium sized saucepan, heat 2 tbsp of vegan butter or margarine over medium-high heat. Add the chopped red onion and cook until translucent and tender. Whisk in the flour, garlic powder, turmeric, paprika, and salt. Cook for 1 minute.
  2. Very slowly whisk in the vegetable broth, followed by the unsweetened soy milk. Stir in the nutritional yeast and Daiya cheese (optional). Turn heat down to medium and simmer for a few minutes, until the cheese is melted. Set aside.

Potato & Broccoli Casserole

  1. Preheat oven to 375F.
  2. Combine bread crumbs, melted butter/margarine, garlic and onion powder, oregano, and a sprinkle of salt.
  3. Lightly grease a 9″ pie plate with butter/margarine. Begin with 1 layer of thin sliced Creamer potatoes, slightly overlapping. Sprinkle with salt. Add a thin layer of sauce. Layer sliced broccoli florets, slightly over lapping. Sprinkle with salt. Add a thin layer of sauce. Repeat as many times as necessary (1-2 times). Be sure to salt each layer of raw potato or broccoli. Finish with a hefty layer of sauce. Top with seasoned bread crumbs.
  4. Cover with aluminum foil and bake for 50 minutes. Uncover, and bake for another 10 minutes. If crumbs aren’t toasted, set under broiler until just toasted. Do not burn.
  5. Let sit for 15-20 minutes before serving.
Recipe Theme for week of October 2 2016
  • 1 medium white onion, diced
  • 4 cloves garlic minced
  • 1 large sweet potato or yam, cubed (OR 3-4 med. ones)
  • 2 Tbsp yellow curry powder
  • 1/4 tsp chipotle (or cayenne) powder*
  • 3/4 tsp sea salt + 1/2 tsp pepper
  • 3 cups coconut milk (either light coconut milk or plain coconut beverage)
  • chickpeas


  • 1 can chickpeas (2 cups)
  • 3 Tbsp olive oil
  • 1/2 tsp yellow curry powder
  • 1/4 tsp sea salt
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger powder
  • pinch chipotle (or cayenne) powder
  1. Preheat oven to 400 (for chickpeas).
  2. Then start the soup by sweating the onions in a large pot over medium heat in 1/2 Tbsp coconut oil. Cook for a few minutes and then add garlic and stir.
  3. Season with 1/4 tsp each salt and pepper and stir. Add sweet potatoes, curry powder, chipotle (or cayenne) and stir.
  4. Cook for 5 minutes, stirring frequently.
  5. Add 1/4 tsp more salt and pepper, coconut milk and cover.
  6. Bring to a simmer and then reduce heat to low. Simmer for 25 minutes more.
  7. In the meantime, prep your chickpeas by tossing them in olive oil and spices and spreading evenly on a baking sheet. Bake for 25-30 minutes or until crispy on the outside and slightly soft on the inside. Remove and set aside for serving.
  8. At the end of 25 minutes, taste and adjust seasonings as needed. I added about 1/4 tsp more salt and a pinch more chipotle. Then puree using an immersion blender, food processor or blender. Transfer back to the pot if needed and keep heat on low until ready to serve.
  9. Will keep in the fridge for several days and the freezer for a month or so.
Recipe Theme for week of September 26 2016

  • 2 celery ribs
  • 1lb baby bok choy, chopped
  • 3 tablespoons fresh lime juice
  • 2 tablespoons seasoned rice vinegar
  • 1 teaspoon finely grated peeled fresh ginger
  • 2 firm Asian pears, cut into 1/4-inch-thick matchsticks
  • 2 green onion, thinly sliced diagonally
  • 1/4 cup fresh cilantro leaves
  • 1/2 teaspoon finely chopped fresh hot red chile, or to taste


Peel strings from celery with a Y-shaped vegetable peeler and cut celery into 1/4-inch-thick matchsticks.  Chop baby bok

Whisk together juice, vinegar, and ginger and stir in celery and bok choy and remaining ingredients with salt and pepper to taste. Let stand at room temperature 15 minutes before serving.
Recipe theme for the week of September 19 2016
Leek Potato and Bacon Soup
2 tbsp. butter
3 slices bacon chopped1 onion, choppedAbout 1lb leeks, chopped *use the dense leaves to make into broth…use the tender part in the soup3 medium potatoes, peeled and diced1.4L hot vegetable stock2/3c. cream4 slices of bacon, chopped and cooked crispy (for serving)Melt the butter in a large pan, then fry the bacon and onion, stirring until they start to turn golden. Tip in the leeks and potatoes, stir well, then cover and turn down the heat. Cook gently for 5 mins, shaking the pan every now and then to keep the mixture from cooking on to the bottom of the potPour in the stock, season well and bring to the boil. Cover and simmer for 20 mins until the vegetables are soft. Leave to cool for a few mins, then blend in a food processor in batches until smooth. Return to the pan, pour in the cream and stir well. Taste and season if necessary. Serve scattered with tasty crisp bacon and eat with toasted or warm crusty bread on the side (maybe Saltine bread??)
Recipe theme for the week of September 12 2016
Spaghetti Squash with Mushrooms and Parmesan Cheese

  • 1 small spaghetti squash (about 2 pounds)
  • 2 tbsp extra virgin olive oil
  • 2 cups button mushrooms, chopped bite size
  • 2 garlic cloves, finely chopped
  • 1 tbsp fresh thyme
  • ¼ cup parmesan cheese, grated
  • 1 handful flat leaf parsley, finely chopped (optional)
  • salt and pepper to taste,


  1. – Preheat oven to 375Fº
  2. – In a deep skillet or large pan, add olive oil, garlic and thyme. Cook for 2 minutes over high heat and add mushrooms. Cook until mushrooms are golden brown (about 7-8 minutes). Turn off the heat and set aside.
  3. – Put the spaghetti squash on a baking pan and bake for about an hour, until squash can be pierced with a knife.
  4. – Take squash out of the oven and let cool to room temperature. Cut in half and get rid of the seeds. Use a fork to scrape the squash into strings.
  5. – Add squash to the skillet (or pan), turn the heat to high and quickly fry with mushrooms. Sprinkle parmesan while sautéing for a minute.
  6. – Turn the heat off, top with parsley and season with salt and pepper. Serve.
Recipe theme for the week of September 5 2016
Green Bean and Yam Curry

  • 2 pounds raw Shrimp
  • 1lb yams or sweet potatoes, peeled and cut into cubes
  • 1/2 pound Green Beans, ends trimmed
  • 1 (14 oz) can Light Coconut Milk
  • 1 onion, chopped
  • 3 cloves Garlic, diced
  • 4 teaspoons Curry Powder
  • 1 teaspoon Paprika
  • 2 tablespoons Extra Virgin Olive Oil
  • 2 tablespoons Tapioca Starch (gluten-free if needed; cornstarch or all-purpose flour will also work)
  • 3 cups cooked Brown Rice (optional)


Heat 2c. water to a boil.  Add sweet potatoes/yams and cook 5 minutes. Drain water and set aside.

Preheat a large skillet on medium-high heat. Add the oil and the green beans to the skillet and sauté for 3-4 minutes, stirring frequently, until the green beans just start to brown and soften slightly. Add the garlic and onion and cook for another minute.  Turn the head down to med, then add the coconut milk, curry powder, paprika, and tapioca starch.  Whisk well to combine.  Add shrimp and yams, cover and bring to a boil.  Once the mixture is boiling, take off the lid and cook for another 5-8 min. Cook until the shrimp is opaque and cooked through.

Serve on top of cooked brown rice.

Recipe Theme for August 29th
3 pounds cauliflower, cut into 1-inch florets
1/4 cup grapeseed oil
Kosher salt
1 1/4 pounds fingerling potatoes, halved lengthwise and sliced crosswise 1/4 inch thick
2 tablespoons Champagne vinegar1 cup mayonnaise2 small shallots, minced or ½ c. finely chopped red onion2 tablespoons Dijon mustard1/4 cup brined capers—drained, rinsed and finely chopped1/4 cup finely chopped parsley, plus more for garnish (optional)Grated horseradish (or I add a touch of creamed horseradish to the mayo)

  1. Preheat the oven to 400°. On a large rimmed baking sheet, toss the cauliflower with the oil and season with salt. Roast for 25 to 30 minutes, stirring once, until just tender and lightly browned; let cool.
  2. Meanwhile, in a large saucepan of salted boiling water, cook the fingerlings just until tender, about 8 minutes. Using a slotted spoon, spread the fingerlings on a large baking sheet and sprinkle with 1 tablespoon of the vinegar. Repeat with the baby red potatoes and remaining 1 tablespoon of vinegar; let cool.
  3. In a large bowl, whisk the mayonnaise, shallots, mustard, capers and the 1/4 cup of parsley. Add the cauliflower and potatoes and toss. Season with salt and garnish with parsley. Serve with horseradish.
Recipe Theme for August 21st, 2016

Kale, Charred Corn and Feta Salad


  • -8 cups curly Kale, torn into bite sized pieces
  • -2 ears grilled corn on the cob
  • -2 ounces Feta cheese crumbled
  • -1 cup cherry tomatoes, sliced in half
  • Vinaigrette
  • -1 shallot minced
  • -1 tablespoon Dijon mustard
  • -2 teaspoons honey (or agave)
  • -3 tablespoons olive oil
  • -3 tablespoons red wine vinegar
  • -Kosher salt and black pepper


  1. Slice the corn off of the cob, reserving the kernels and discarding the cob.
  2. 1. In a large bowl combine the kale, charred corn and cherry tomatoes.
  3. 2. In a small bowl, combine the shallot, mustard, oil and vinegar. Whisk together and season to taste with salt and pepper.
  4. 3. Toss the salad with the dressing until it is well combined. Sprinkle the feta over the top and add a few cracks of fresh black pepper.


Recipe Theme for August 15th, 2016


  • 1 1/2 pounds baby red potatoes
  • Large-flake sea salt
  • 3 tablespoons extra-virgin olive oil
  • 1/4 cup fresh flat-leaf parsley, coarsely chopped
  • 2 garlic cloves, finely grated


  1. Heat grill to medium-high. Place potatoes in a large pot, and fill with cold water. Season with salt, and bring to a boil. Reduce heat, and simmer until potatoes are tender, 12 to 13 minutes. Drain, and let cool slightly. Halve potatoes, and toss with 1 tablespoon oil.

  2. Meanwhile, whisk together parsley, garlic, and remaining 2 tablespoons oil in a large bowl.

  3. Grill potatoes directly on grates, flipping, until slightly charred and crisp, 1 to 2 minutes per side. Toss with garlic-herb oil. Season with salt.


Beet Greens and Spinach Pesto Recipe 

4 Cloves Garlic
2 cups fresh, organic greens (beet greens and spinach in this case)
1/2 cup walnuts
1/2 cup freshly grated Parmesan cheese
1/3 cup organic olive oil
1/2 tsp. Himalayan salt
1/2 tsp. freshly ground pepper
1/4 tsp. cayenne pepper
1 Tbsp. fresh lemon juice


  1. Place garlic, greens, nuts, Parmesan and lemon juice in a food processor.
  2. While the motor is running add olive oil and continue processing until the greens and nuts are pureed.
  3. Add salt and peppers after the greens are processed.  Cover and keep in the refrigerator for 2-3 days or use immediately with cooked pasta and slightly cooked greens.

*Pesto has many uses; get creative with how you eat yours! It is a delicious additive to sandwiches, pizzas and soups as many people know. It is also a wonderful marinade, and lovely on fish as well. Pesto pairs nicely with hummus to make a fabulous dip for crackers and veggies–a party favorite. However, the most popular way to have pesto is with pasta!


Recipe Theme for August 1st, 2016
  • 1 red chilli
  • 1/2 red onion
  • 1-2lb sweet potatoes
  • 3 tbsp olive oil
  • 1 tsp smoked paprika with sweet red pepper and thyme
  • 3/4lb fine green beans
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 0.5 tsp liquid honey
  • 100g feta cheese
  • Peel and cut the sweet potatoes lengthways into quarters. Slice the red chillis. Finely slice the red onions.
  • Heat the oven to 220°C/425°F/gas 7 (200°C for fan ovens). Transfer the sweet potatoes to a large roasting tin and add half of the olive oil, all of the chilli and the smoked paprika with sweet red pepper and thyme, then toss together.
  • Roast in the oven for 25-30 minutes until tender. Move on to the next steps while you wait.
  •  Cook the green beans in boiling salted water for 3-4 minutes until just tender; drain and refresh under cold water.
  • Once cool, transfer to a large serving platter and add the sweet potato and onion.
  •  For the dressing, whisk together the red wine vinegar, mustard, honey and remaining oil and season.  Pour over salad (to taste – you may have extra dresing for next time!).  Sprinkle over the feta and serve!
Recipe Theme for July 25 2016
2 tbsp. oyster sauce1 tbsp. soy sauce or coconut aminos2 tsp. brown sugar1 tsp. potato starch1 tbsp. water2 pinches sea salt¼ tsp. coconut oil1-1.5lb  baby bok choy3 tbsp. olive oil2 tsp. minced green onion1 tbsp. minced garlic1 – 2pack portabello mushrooms, sliced thinly

  • In a bowl, mix together the oyster sauce, soy sauce, and brown sugar until the sugar has dissolved. Mix the potato starch and water in a small bowl, and stir it into the oyster sauce mixture until smooth.
  • Fill a pot with water, bring to a boil, and stir in salt and vegetable oil. Place the bok choy into the boiling water, and cook until tender, shiny, and bright green, 2 to 3 minutes. Drain the bok choy, and arrange attractively on a serving platter.
  • Heat the olive oil in a large skillet or wok until the oil shimmers, then toss the green onion and garlic in the hot oil until fragrant, about 20 seconds; stir in the mushrooms. Cook and stir until the mushrooms begin to shrink slightly. Sprinkle the mushrooms lightly with salt. Continue to cook the mushrooms, stirring often, until they are tender, about 5 minutes. Pour in the oyster sauce mixture, then stir until the sauce is thickened and coats the mushrooms, 30 seconds to 1 minute. Pour the thickened mushroom sauce over the bok choy; serve immediately.
Recipe Theme for July 18


  • 3 peaches, pitted and cut into 8ths
  • Olive oil for brushing
  • ½ cup mayonnaise
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons honey
  • 1 teaspoon Dijon mustard
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 1 cup thinly sliced red bell peppers
  • ¼ cup diced red onions
  • ½ cup shredded carrots
  • ½ cup thinly shredded cabbage
  • 2 tablespoons chopped mint


Pre-heat grill to medium. Toss peaches in a little oil and grill until charred, about 2 minutes per side.
In a bowl, mix the mayonnaise, cider, honey, Dijon, salt and pepper.
Toss grilled peaches with red peppers, red onions, carrots, cabbage, mint and dressing. Mix well.

Recipe theme for July 11 2016

Zucchini Noodles or Ribbons

Yields: 2 servings
Prep time: 15 min


2 medium-sized raw zucchini squash, washed, dried, and trimmed at both ends
2 tablespoon fresh-squeezed lemon juice
Salt and pepper to taste
Herbs of your choice

Using the julienne blade of a mandoline or a spiral vegetable slicer, slice zucchini lengthwise into long, thin strands. Slice the zucchini just until you reach the seeds in the middle and then stop (the seeds will cause the noodles to fall apart). NOTE: If you don’t have a mandoline or a spiral slicer, you can either use a vegetable peeler or a knife.

Separate the zucchini strands. Transfer zucchini strands to a colander set over a mixing bowl. Toss the zucchini strands with salt; let stand 15 minutes at room temperature.

After 15 minutes, gently squeeze the zucchini strands to extract any excess water. ****If you wish to cook your ‘pasta’, see below***  Transfer drained zucchini strands to a bowl and toss with lemon juice, salt, and pepper.

To serve, twirl small amounts of zucchini strands with a long-tined fork and slip off onto individual serving plates. Garnish with herbs of your choice.

***If you wish to cook your noodles, bring a pot of water to boil. Add zucchini; cook for one minute. Drain; rinse immediately with cold water to stop cooking.  Serve as desired with sauces, lemon juice, herbs, etc.

Recipe Theme for July 4th 2016

Easy Feta Dip


  • about ⅓ cup olive oil
  • 3 Roma tomatoes, and diced or 1cup sliced cherry tomatoes
  • 4-5 green onions, sliced thinly
  • 8 ounces feta cheese, crumbled (see Note)
  • 2-3 teaspoons Greek seasoning (Splendor Garden’s Greek Seasoning is awesome!)
  • fresh baguette, sliced thinly
  • (optional) balsamic vinegar


  1. On a large platter drizzle olive oil until you have a thin layer on the entire platter. You may use more or less here depending on your preference.
  2. Add the tomatoes, green onions, and feta on top of the olive oil. Sprinkle with the Greek seasoning to taste.
  3. With a spoon carefully combine the ingredients. We found that we like a little drizzle of balsamic vinegar on top. If desired, drizzle a little balsamic on top.
  4. Serve with warm sliced baguettes for scooping up the dip.


Fresh feta that comes in a block is what is preferred here. It’s a lot more moist. The pre-crumbled cheese is fine but a little more dry.

Source: Clover’s Lane

Recipe Theme for June 27 2016


  • 3/4 pound Broccolini or broccoli spears
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  1. Preheat oven to 425°. Place Broccolini in a greased 15x10x1-in. baking pan. Combine lemon juice, oil, salt and pepper; drizzle over Broccolini and toss to coat.
  2. Bake, uncovered, 10-15 minutes or until tender, stirring occasionally. Yield: 4 servings.

Recipe Theme for June 20 2016


1 bunch of kale, rinsed and stems removed

2 peaches, rinsed and cut into thin wedges (you can also use nectarines)

1/2c. pecans, shelled and finely chopped (optional – and I like mine toasted lightly too)

Vinaigrette Dressing:

2 tbsp. maple syrup

2 tbps. organic olive oil

1 tbsp. apple cider vinegar

2 tsp. light miso

coarse himalayn sea salt to taste

fresh ground pepper, to taste

Instructions:  Place kale into a large salad bowl.  In a small bowl,  whisk together maple syrup, olive oil, vinegar, miso and salt and pepper.  Drizzle dressing over the kale and toss and massage using your hands.  Add peaches and pecans and gently toss.  Serve

Recipe Theme for June 13 2016


  • 1 pound carrots, peeled and cut into wedges or baby carrots
  • 1 pound zucchini, cut into wedges
  • 2 tablespoons oil
  • 1/2 teaspoon salt, or to taste
  • 1/4 teaspoon pepper, or to taste


  1. Place cut veggies on a large cookie sheet and drizzle with oil.
  2. Mix the veggies and oil to coat the veggies (I use my hands).
  3. Spread them out on the cookies sheet so they aren’t touching and sprinkle with salt and pepper.
  4. Bake at 425 for 20 minute, stirring half way though.

Read more:

Recipe Theme for June 6 2016


  • 6 small radishes, diced
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons lime juice
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • 2 cups firmly packed baby spinach
  • 2 tablespoons raw almonds
  • ¼ cup finely chopped fresh basil (OPT)

NOTES:  You can add other veggies when you coat the radishes  – small cauliflower florets, chopped asparagus, broccoli florets, etc.  Be creative!


  1. In a medium-sized bowl, combine radishes with olive oil, balsamic vinegar, lime juice, sea salt and pepper; gently toss to coat.
  2. In a large bowl, combine radish mixture with baby spinach with almonds, fresh basil (opt). Serve.

Recipe Theme for May 30 2016


  • 3 small Kohlrabi, peeled and julienned
  • 1 large Apple  julienned
  • ¼ large Red Onion, very thinly sliced
  • 3 Tbsp. chopped Chives or fresh tarragon leaves (optional)
  • shaved Flavorful Hard Cheese – parmesan works
    For the Vinaigrette:
  • 1 Tbsp. Dijon Mustard
  • 1 Tbsp. Honey
  • 2 Tbsp. Apple Cider Vinegar
  • 4 Tbsp. Extra Virgin Olive Oil
  1. Combine the kohlrabi, apple, red onion, and chives or tarragon (opt) in a large bowl. Lightly season with salt and black pepper.
  2. In a small bowl, whisk together the mustard, honey, and vinegar. While whisking, slowly pour in the olive oil, whisking until the dressing has emulsified. Season with ¼-1/2 teaspoon kosher or sea salt and black pepper.
  3. Toss the slaw with the vinaigrette. Using a vegetable peeler or cheese plane, shave the cheese over the slaw and serve.

Recipe Theme for May 23 2016


  • 2 pears, cored and quartered
  • 5 oz. torn lettuce or Spring Mix
  • ½ cup toasted walnuts, chopped
  • ? cup crumbled goat cheese
  • ½ c. dried sweetened Cranberries, optional
  • olive oil
  • salt and pepper

Lemon Vinaigrette

  • ¼ cup extra-virgin olive oil
  • 1½ Tbsp. fresh lemon juice
  • 1 Tbsp. onion, red onion or shallot, minced
  • ¾ tsp. Dijon mustard
  • ¼ tsp. sugar
  • ¼ tsp. lemon zest
  • salt and pepper


  1. Preheat the oven to 450F.
  2. Toss pears with olive oil; season with salt and pepper. Arrange on foil-lined baking sheet in a single layer and bake 25-30 minutes until golden brown and caramelized. Remove and cool.

Recipe Theme for May 16 2016

Garlic Chicken with Fingerling Potatoes

1-2lb small potatoes, cleaned but not peeled (quartered)                        3 tbsp. extra virgin olive oil

½ tsp. cumin seeds (optional)                                                                Sea salt and fresh ground pepper

4 cloves garlic, chopped finely                                                             2 tbsp. lightly packed brown sugar

1 lemon (half juiced, half cut in wedges)                                                Pinch of red pepper flakes

4 boneless chicken breasts (1.5-2lbs)

2 tbsp. chopped fresh cilantro or parsley (optional)

Position a rack in the lower third of the oven and preheat to 425 degrees.  Toss the potatoes with 1tbsp. olive oil, cumin seeds, 3/4tsp. salt and pepper to taste.  Spread on a large baking sheet and roast until the potatoes begin to brown (about 25 min.).

Meanwhile, heat the remaining 2 tbsp. olive oil in a small skillet over med. Heat.  Add the garlic and cook, stirring frequently until lightly golden about 2 min.  Remove from the heat and stir in the brown sugar, lemon juice and red pepper flakes.  Remove the baking dish from the oven, push the potatoes to the sides and arrange chicken breasts in the middle.  Season the chicken with salt and drizzle with the garlic mixture.

Return to the oven and bake until the chicken is cooked through and the potatoes are tender (at least 20min. depending on your chicken breast thickness).

Remove from oven, transfer chicken to a cutting board and slice.  Add the cilantro or parsley (opt.) to the baking dish and toss with potatoes.  Serve the chicken with potatoes and lemon wedges.  Drizzle with the pan juices.

Recipe theme for May 9 2016

Kale and Mango Salad

1 bunch kale (green or black, destemmed), slice leaves thinly

3 tbsp. lemon juice (or juice of 1 lemon, in halves) (PORTIONED)

¼.c. extra virgin olive oil, plus extra for drizzling

Himalayan pink salt

2 tsp. honey

Fresh ground pepper

1 mango, peeled and diced in small pieces

1 small handful of toasted pumpkin seeds (2-3 tbsp.) *toast at 350 degrees for 5-8 min.  Watch them closely!

In a serving bowl, add the kale, half the lemon juice (1.5tbsp. or half the lemon juiced) and a drizzle of oil and a dash of pink salt.  Massage until the kale starts to soften and wilt – 2-3 min.  Set aside while you make the dressing.

In a small bowl, whisk the remaining lemon juice, honey and black pepper to taste.  Stream in the 1/4c. olive oil while whisking until a dressing consistency forms, (and you like how it tastes!)   Adjust with black pepper!

Pour over the kale, add the mango and toasted pumpkin seeds.  Toss and serve

Recipe Theme for May 2, 2016

Spicey Mango Chicken Salad

2 tbsp. finely chopped fresh jalapenos

1 field cucumber, peeled and diced

Juice of 1 lime, plus halves

1 small red onion, finely choppd

1 tbsp. Extra virgin olive oil

4 cooked chicken breasts, torn into bite-sized shreds

1 head lettuce, torn into bite sized pieces

1 coloured pepper, deseeded and sliced

1 ripe mango, stoned, peeled and diced

1 handful tortilla chips, broken up a little!

1 cup cherry tomatoes, cut in halves (optional)

Handful of cilantro, chopped (optional)

  1. Put the cucumbers, jalapeños, lime juice, red onion and oil in a large bowl with some seasoning.
  2. Pop the remaining ingredients, except the tortilla chips, on top of the dressing. Gently mix the salad together to coat.
  3. Sprinkle the tortilla chips over the top and serve immediately with lime halves.

Recipe theme for April 25 2016

Kirsten’s Guacamole (yes, OUR Kirsten!)


  • 2 Avocados
  • 2-3 cloves of Garlic, minced
  • ¼ cup Yellow Onion, finely diced
  • 2 Tomatoes, diced
  • 3 tablespoons Lemon or Lime, freshly squeezed
  • 1/3 cup Cilantro, finely chopped
  • 1 teaspoon Salt
  1. In a medium bowl, mash together two avocados, leaving large chunky pieces. Mix in minced garlic, finely chopped onion, lemon/lime juice, and a pinch of salt – stirring slightly to distribute flavours.
  2. Next mix in diced tomato and chopped cilantro, and the remaining salt to taste. Stir to combine, and adjust flavours as necessary (more lemon/lime, cilantro, salt, or more garlic if you’re daring!)

Recipe Theme for April 18 2016



2 ¾ c. vegetable broth or stock

Two, ¼ inch thick slices of fresh ginger, each about 1 in. in diameter

1/2c. short or long grain brown rice

1/2c. wild rice

3 tbsp. olive oil

1c. sliced green onions (about 1 bunch)

3 small carrots, peeled and chopped into ¼ in. pieces

1 medium onion, finely chopped

1 clove garlic, minced

1 – 2 inch piece fresh ginger, peeled and grated

2 tsp. mild curry powder

1 tsp. ground cumin

½ tsp. sea salt

¼ tsp. ground black pepper

1/2c. golden raisins

6 oz. extra firm tofu (1/2 of one 12 oz. package), drained, patted dry, cut into ½ inch cubes

½ c. organic coconut milk

1 bunch swiss chard leaves

1 26 oz. jar tomato basil sauce

Rice:  Combine the vegetable broth and ginger slices in a med.  saucepan and bring to a boil.  Add the brown rice and wild rice and bring up to boil.  Reduce to medium/low, cover and simmer until the rice is just tender, 50-55 min.  Drain it if necessary.  Discard ginger slices.  Set aside rice.

Meanwhile, position the oven rack in the centre and preheat to 400 degrees.  Lightly oil a 13×9 in. glass  or ceramic baking dish with 1 tbsp. oil.  Set aside

Heat the remaining oil in a large skillet over med/hi heat.  Add the green onions, carrots, onions, garlic, ginger, curry powder, cumin and ¼. tsp. salt and 1/8 tsp. pepper.  Cook, stirring occasionally until the vegetables are tender 6-7 min.  Stir in the raisins, tofu and cooked rice mixture.  Add coconut milk and bring to a simmer.  Cook 1 min until the sauce coats the back of the spoon.  Season with remaining ¼ tsp. salt and 1/8 tsp. pepper.

Removed from heat and let cook while preparing chard leaves.  Bring a pot of salted water to a boil.  Using a sharp knife, cut away the thick stems from the centre of each leaf.  Discard stems.  Cut each leaf in half.  Trim the wide ends from the leaves to make each about 10in. long.  Using tongs and working with 1 leaf at a time, dip the leaf half into the pot of boiling salt water for 10 seconds.  Transfer to a paper towel to drain.  Place about 1/3c. of the rice filling onto the end of the swiss chard leaf half  Roll up the leaf, enclosing the filling completely.  Repeat with remaining leaves.  Spread 1 c. of tomato sauce onto the bottom of the prepared baking dish.  Place the filled rolls, seam side down, in a single layer atop the sauce in the dish.  Spoon remaining sauce over the rolls.  Bake until rolls are heated through – about 25-30 min.

Recipe Theme for April 11 2016


1 medium broccoli, stalks thinly sliced and florets chopped

4 stalks celery, thinly sliced diagonally,

½ med. Red onion , thinly sliced (optional – can also use green onion or a small amount of yellow)

½ c. mayonnaise (choose a healthy kind!)

2 tbsp. lime juice (fresh or jarred)

½ tsp. ground cumin

½ tsp. chili powder

2 tsp. sugar

Sea salt black pepper

½ c. golden raisin

Combine the broccoli, celery and onion in a large bowl.  To prepare the dressing, in a small bowl combine the mayo, lime juice, cumin and chili powder, sugar, salt and pepper.  Whisk to combine

Pour the dressing over the vegetables and stir to combine.  Cover and allow to sit for at least 30 min. tossing every so often to combine well.  Top with raisins before serving. (optional add on – bacon flavoured shredded coconut!)

Recipe theme for Apr 4 2016

Citrus Kale and Avocado Salad


1 cup (250 mL) Milk

1/2 cup (125 mL) plain Greek yogurt

2 tbsp (30 mL) Dijon mustard

1 tbsp (15 mL) freshly squeezed lemon juice

2 tsp (10 mL) liquid honey

1 clove garlic, minced

1/2 tsp (2 mL) salt

1/2 tsp (2 mL) pepper

1/2 cup (125 mL) green onions, finely sliced, or chives, optional

1 small bunch of kale

1 orange, peeled and cut into segments, seeds removed

1/3 cup (75 mL) almonds, coarsely chopped

1/2 cup (125 mL) crumbled Canadian Feta

1 ripe but firm avocado, peeled and cut into cube

Dressing: In a medium bowl, whisk milk with yogurt, mustard, lemon juice, honey, garlic, salt and pepper. Stir in green onion or chives, if using.

Salad: Trim kale by cutting out and discarding tough ribs of leaves. Stack leaves, then slice crosswise into strips about 1-1/4-inches (3 cm) wide, for about 10 cups (2.5 L). Place kale in serving bowl. Add orange segments, almonds and Feta. Gently toss. Drizzle with about 1 cup (250 mL) dressing. Gently toss in avocado. Refrigerate remaining dressing up to 2 days.

Recipe theme for March 28 2016



3 tablespoons fresh lemon juice

1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried oregano

2 teaspoons olive oil

1/2 teaspoon salt

4 garlic cloves, minced

1/2 pound skinless, boneless chicken breast, cut into 1-inch pieces

1 medium zucchini, quartered lengthwise and cut into (1/2-inch-thick) slices

1-2 coloured peppers, cut into ½ inch chunks

1 red onion, cut into chunks

Cooking spray


1/2 cup cucumber, peeled, seeded, and shredded

1/2 cup plain low-fat yogurt

1 tablespoon lemon juice

1/4c. fresh dill, chopped finely

1/4 teaspoon salt

1 garlic clove, minced


To prepare souvlaki, combine the first 5 ingredients in a zip-top plastic bag; seal and shake to combine. Add chicken to bag; seal and shake to coat. Marinate chicken in refrigerator for 30 minutes, turning once. Remove chicken from bag; discard marinade. Thread the chicken and vegetables, alternately onto each of 4 (8-inch) skewers.  Heat a grill pan coated with cooking spray over medium-high heat. Add skewers; cook 8 minutes or until chicken is done, turning once.  To prepare tzatziki sauce, combine cucumber, yogurt, 1 tablespoon lemon juice, 1/4 teaspoon salt, dill and 1 garlic clove, stirring well. Serve the tzatziki sauce with souvlaki.

Recipe theme for March 21 2016

Roasted Butternut Squash with Lentils and Snow Peas

1 medium butternut squash, roasted and cut into cubes (approx. 3-4c.)

3 cloves garlic, smashed lightly (keep in larger chunks)

1 tbsp. coconut oil

1/4tsp. black pepper

2c. cooked green French lentils or black lentils

0.8lb snow peas

1/4c. red onion, finely sliced

1/4c. cilantro leaves, cut and torn


3tbsp. cold pressed extra virgin olive oil

Juice of 1 ½ small lemons or 2 tbsp. lemon juice

2 tsp. grainy brown mustard

2 tbsp. maple syrup or honey

½ tbsp. Himalayan pink salt or Celtic sea salt

¼- ½ tsp. ground cumin


Preheat oven to 425 degrees.  Peel and dice butternut squash.   Place squash in roasting pan, coat with oil, black pepper and fresh garlic.  Roast 20-25 min.  While squash is roasting, wash snow peas and remove ends.  Boil 5-6c. water and blanch snow peas for 1 min only, drain through a sieve and set aside.  Whisk all ingredients for the dressing, then add the red onions to soften.  Once squash is done roasting, remove garlic and discard.  In a large bowl, mix together roasted squash, snow peas and cooked lentils.  Top with dressing and mix.  Garnish with fresh cilantro and serve immediately.

Recipe theme for March 13 2016

Leek, Potato and Mushroom Soup

  • 4 medium potatoes, diced
  • 1-1.5lb leeks, chopped
  • 1stalk celery, chopped
  • 1larg carrot, chopped
  • 8ounces button mushrooms sliced
  • 4tablespoons butter
  • 34teaspoon sea salt
  • 2cups vegetable stock (or water)
  • 2cups milk or 1 can of coconut milk
  • 1teaspoon thyme(optional)
  • Ground pepper, to taste

Instructions:  Place potatoes, leeks, celery, carrots, mushrooms, butter and sea salt in a pot and cook over medium heat, stirring until butter is melted and veggies are coated.  Add vegetable stock or water, bring to a boil and reduce heat to a simmer.  Cook until potatoes are tender (approx. 20-30 min.).  When the potatoes are tender, remove from heat and puree its contents with the milk using an immersion blender or food processor.  Blend to desired smoothness/chunkiness!  Return to pot and add thyme (if desired) and pepper.  Add more sea salt if require and perhaps a splash or coconut aminos too!  Heat soup gently and serve hot.

Recipe Theme for March 6 2016

Warm Kale and Brussel Sprout Salad


  • 1lb sliced brussels sprouts, sliced in half
  • 3 cups kale, washed, destemmed and torn into 1-inch pieces
  • 2 cloves garlic, chopped
  • 2 tbsp. olive oil
  • Salt and Pepper to taste
  • 2 tsp. apple cider vinegar, raw, unpasteurized please
  • 1/2 cup shaved or whole almonds (bigger is crunchier), roasted
  • 1/2c. dried cranberries


Pre heat the oven to 400 degrees. Mix Brussels sprouts in bowl with oil and salt, spread out on a pan roast until edges are crispy, about 20 minutes. (Don’t be afraid to roast them till they darken in colour)  While the Brussels bake, combine the kale, salt, garlic and the rest of the olive oil in a large bowl. Massage with hands and spread on baking sheet and bake in same over for 5-7 minutes until slightly wilted.
Transfer kale to serving dish, add the cooked Brussels and apple cider vinegar to the kale and mix to combine. Top with shaved almonds. Drizzle with a tiny bit extra oil, maybe make it truffle oil.

 Recipe theme for Feb 29 2016

Roasted Romanesco with almond, lemon and garlic dressing *This recipe works with cauliflower too!

  • 1 Romanesco, cut in half, stalk removed, then cut into florets
  • 1½ tbsp olive oil
  • 2 tbsp flaked almonds, roasted in the oven until browned
  • 1 garlic clove, crushed
  • 1 tbsp lemon juice & more to taste
  • 2 tbsp fresh parsley, chopped, to serve (optional)
  • salt & pepper


  1. Preheat oven to 190°C/Gas 5. Toss the Romanesco with the oil in a baking dish. Roast in the oven for about 25 minutes, or until just tender but with some bite.
  2. To make the dressing, crush the almonds in a pestle and mortar, add the garlic and lemon juice and mash to a paste. Slowly add olive until the dressing is of a drizzling consistency. Season well with salt and pepper. Alternatively blitz all the ingredients in a food processor.
  3. Drizzle the dressing over the Romanesco while still warm. Sprinkle over some chopped parsley to serve.


Kale Salad with Creamy Poppyseed Dressing

    • 1 bunch kale, ribs removed and finely chopped (about 4 cups packed)
    • 2 cups cabbage, shredded (red or green – optional)
    • 2 cups brussel sprouts (optional)
    • 2 cups broccoli, finely chopped
    • 1/2 cup dried organic cranberries
    • 1/2 cup organic pumpkin seeds
Poppyseed Dressing:
  • 1/2 cup Greek yogurt, plain (I used 2%)
  • 1 tsp Zee Bee honey or organic maple syrup
  • 1 tsp apple cider vinegar
  • 1/2 lemon, zest and juice of
  • 1/2 small orange, juice of
  • 1 tbsp poppyseeds
  • 1/2 tsp garlic or onion powder
  • 1/2 tsp Himalayan pink salt

1.  Add kale, cabbage, broccoli, brussels sprouts and endive (if using), cranberries to a large salad bowl. Toast pumpkin seeds in a small skillet on low-medium heat until lightly brown, about 2 minutes. Stir frequently and watch closely not to burn. Transfer to a salad bowl.

2.  In a small bowl, add Poppyseed Dressing ingredients and whisk or shake to combine. Pour over salad, gently stir and serve.

Storage Instructions: Refrigerate assembled salad for up to 24 hours. Dressing can be refrigerated for up to 5 days and added to salad as needed.

Recipe theme for Feb 14 2016


  • lb or about 4 small baby bok choy, washed and thinly sliced
  • 1 carrot, thinly sliced or peeled
  • 2 stalks of celery, thinly sliced
  • 1 red pepper (or other coloured pepper), thinly sliced
  • 21/2 tablespoons extra virgin olive oil
  • 1 tablespoons sesame oil
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon soy sauce (use coconut aminos for Whole30 option)
  • 1 teaspoon honey (raw unpasteurized is most healthful)
  • salt & pepper
  • sesame seeds


  1. Combine all vegetables in a large bowl.
  2. Whisk together dressing ingredients (olive oil through salt & pepper) and pour over vegetables.
  3. Toss well to fully dress the salad.
  4. Garnish with sesame seeds.

Recipe theme for Feb 8 2016


(*to add a little twist, add 4 slices of cooked bacon, crumble and add to the skillet.  Choose our Woostock Nitrite free Bacon!)

  • 1 1/4lbs. potatoes
  • 2/3lb or more fresh green beans
  • 1 1/2 Tbsp camelina oil (I like the flavoured kinds! Or use whatever high heat oil you have)
  • 2 cloves garlic
  • ¾ tsp salt
  • ½ tsp dried oregano
  • Freshly cracked pepper to taste
  1. Slice the potatoes into quarters lengthwise, then cut across into ¼ inch slices. Place the sliced potatoes in a pot and cover with water. Bring the pot to a boil over high heat, then let simmer until the potatoes are tender (about 5 minutes). Check the potatoes with a fork often, making sure not to over boil them. They should be easily pierced with a fork, but not so soft that they fall apart. Drain the potatoes in a colander.
  2. While the potatoes are boiling, snap the stems off of the green beans, then break them into 1-2 inch sections. Rinse with cool water to remove any dirt or debris.
  3. Mince the garlic and add it to a large skillet along with the olive oil. Sauté the garlic over medium heat for about one minute, then add the drained potatoes. Continue to sauté the potatoes, stirring only once every 3-5 minutes, until about half of them are golden brown (5-10 minutes).
  4. Add the green beans to the skillet and continue to sauté until they are slightly softened and have some browned spots (about another 5 minutes). Season the skillet with salt, oregano, and some freshly cracked pepper. Sauté for one minute more, then serve.

Recipe theme for Feb 1 2016


  • medium head cauliflower (should yield about 4 cups cauliflower rice)
  • 5 cloves of garlic, minced
  • 1/3 cup fresh parsley (OR 1 tbsp. dried)
  • 1 1/2 tablespoon ground flaxseeds, plus 4 tablespoons
  • A bag of tortilla chips, or panko breadcrumbs
  • 1-2 tablespoons olive oil
  • 1/2 teaspoon salt, plus more to taste
  • Vegan ranch dressing


  1. Preheat the oven to 400°F.

To Prepare the Crushed Chips:

  1. Add the chips to a food processor. Pulse a few times until the chips are finely crumbled. Be sure not to get it too fine to a grain-like consistency. The crumbs should still be identify-able, but fine enough to coat the bites. Process enough chips so that you end up with 1 1/4 cup crumbled chips. Set aside in a bowl, and wipe the food processor clean with a wet napkin.

To Make the Cauliflower Rice:

  1. Wash the cauliflower, dry completely, and cut into large pieces. In two separate batches, using a food processor, quickly pulse the large pieces of cauliflower 8-9 times until uniformly chopped into rice-size pieces. Be sure not to get it too fine. If there are a few larger pieces still in the mix, chop them down by hand or remove them. Empty the contents into a paper towel lined bowl. Try to use the paper towels to absorb and get rid of as much water released as you can from the cauliflower “rice.” Set aside. Note that you should end up with about 4 cups of cauliflower “rice”, as this is the amount that the recipe uses.
  2. In a small bowl, combine the ground flaxseeds and water and set aside for 5-10 minutes.
  3. Heat 1-2 tbsp olive oil on medium heat in a large non-stick pan. Add the minced garlic and fry for 30 seconds to 1 minute, until fragrant. Add 4 cups of prepared cauliflower “rice”, mix, and cook covered on low-medium heat for only 5 minutes until the cauliflower “rice” becomes slightly tender.
  4. Remove the cover, and cook uncovered on medium heat for about 1-2 minutes, stirring frequent to cook-off most of the excess liquid released from the cauliflower. Note that if there is too much water remaining, the mixture will be difficult to work with.
  5. Pour the flaxseed-water mixture into the food processor, along with the parsley, and cooked cauliflower “rice.” Process by pulsing in a food processor until everything is finely chopped and combined into almost a paste, then transfer the mixture into a large bowl.
  6. Place the bowl of the cauliflower mixture in the fridge for about 10 minutes or until the mixture is cooled.
  7. Remove from the fridge, add 1/4 cup of the prepared chip crumbles, season with salt and freshly ground black pepper to taste, and combine. This mixture should be formable (hold together when squeezed) and still a little wet so that the chips will stick to the bites.

To Make the Bites:

  1. Line a baking sheet with parchment paper. Scoop out about a tablespoon of the cauliflower mixture, roll it into a ball, and shape it into a small cylinder (like tater tots). Carefully place in the bowl containing the crumbled chips and roll them to evenly coat the entire bite. Place on the lined baking sheet. Repeat with the rest of the mixture until they are all lined up on the baking sheet.
  2. Lightly spray with cooking olive oil (optional), and place in the oven. Bake for about 20-30 minutes until they are crispy, firm, and will hold together. While they are baking and place in the fridge to cool until needed.
  3. Once done, remove from the oven and allow them to cool slightly until they hold shape.

Recipe Theme for January 25 2016


*Lana’s notes – this is now our favourite Caesar Salad dressing, if you choose to eat vegan or not!  I omit the capers and typically use kale instead of romaine as I find it heartier and holds this rich dressing well!  This recipe makes a lot so adjust the greens as necessary!  I always end up with extra to keep for another time!

A delicious, creamy vegan Caesar salad that will please a crowd! The dressing recipe easily doubles for a larger group. Feel free to skip the roasted chickpea croutons and simply use your own croutons, or you can use the gluten-free Nutty Herb Croutons in The Oh She Glows Cookbook (page 296). The dressing will keep in the fridge in a sealed container for at least 5 days. It thickens up a lot when chilled, so be sure to leave it at room temperature to soften before using.

Read more:


  • 1 (15-oz) can chickpeas (or 1.5 cups cooked)
  • 1/2 teaspoon extra virgin olive oil
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon garlic powder
  • 1/2 cup raw cashews, soaked overnight
  • 1/4 cup water
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1/2 tablespoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • 1 small garlic clove (you can add another if you like it super potent)
  • 1/2 tablespoon vegan Worcestershire sauce (I use Wizard’s gluten-free brand)
  • 2 teaspoons capers
  • 1/2 teaspoon fine grain sea salt and pepper, or to taste
  • 1/4 cup raw cashews
  • 1 tablespoon raw sesame seeds
  • 2 tablespoons hulled hemp seeds
  • 1 tablespoon nutritional yeast (optional)
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon garlic powder
  • fine grain sea salt, to taste
  • 1 small/medium bunch Lacinato kale, destemmed (5 cups chopped)
  • 2 small heads romaine lettuce (10 cups chopped)


  1. Soak cashews in a bowl of water overnight, or for at least a few hours. Drain and rinse.
  2. Roast chickpea croutons: Preheat oven to 400F. Drain and rinse chickpeas. Place chickpeas in a tea towel and rub dry (it’s ok if some skins fall off). Place onto large rimmed baking sheet. Drizzle on oil and roll around to coat. Sprinkle on the garlic powder and salt and toss to coat. You can add a sprinkle of cayenne pepper if you like it spicy. Roast for 20 minutes at 400F, then gently roll the chickpeas around in the baking sheet, then roast for another 10-15 minutes, until lightly golden. They will firm up as they cool.
  3. Prepare the dressing: Add the cashews and all other dressing ingredients (except salt) into a high speed blender, and blend on high until the dressing is super smooth. You can add a splash of water if necessary to get it blending. Add salt to taste and adjust other seasonings, if desired. Set aside.
  4. Prepare the Parmesan cheese: Add cashews into a mini food processor and process until finely chopped. Now add in the rest of the ingredients and pulse until the mixture is combined. Salt to taste.
  5. Prepare the lettuce: De-stem the kale and then finely chop the leaves. Wash and dry in a salad spinner. Place into extra large bowl. Chop up the romaine into bite-sized pieces. Rinse and then spin dry. Place into bowl along with kale. You should have roughly 5 cups chopped kale and 10 cups chopped romaine.
  6. Assemble: Add dressing onto lettuce and toss until fully coated. Now sprinkle on the roasted chickpeas and the Parmesan cheese. Serve immediately.


Be sure to check the label to ensure your Worcestershire Sauce is gluten-free (if necessary) as not many are. I use Wizard`s Gluten-Free Organic Worcestershire Sauce.

Read more:

Recipe Theme for January 18 2016


serves 6

(recipe from Everyday Food Magazine)

  • 1 tablespoon olive oil
  • 1 large yellow onion, diced
  • 3 cloves garlic, minced
  • salt & pepper
  • 1 lb. sweet Italian sausage, casings removed
  • 2 yams or sweet potatoes (1 pound total), peeled & diced medium
  • 4 cups chicken broth
  • 3/4 cup small pasta shells
  • 2 cups chopped mixed greens (I used spinach or kale)
  • grated Parmesan for serving

In a large pot, heat oil over medium-high heat. Add onion and garlic and cook until onion is translucent, about 6 minutes; season with salt & pepper. Add sausage and cook, breaking up meat with a wooden spoon until browned, about 5 minutes.

Add sweet potatoes, broth, and 2 cups water and bring to a boil. Add pasta and cool 3 minutes less than package suggests. Reduce to a simmer, add greens and cook until pasta is tender and greens are wilted, about 4 minutes. Serve with Parmesan.

Recipe Theme for January 11 2016

Lasagna Stuffed Spaghetti Squash

  • 1 spaghetti squash, cut in half and seeded
  • 1 tablespoon oil
  • salt and pepper to taste


  • 1 pound ground chicken
  • 1 tablespoon oil
  • 1 onion, diced
  • 2 cloves garlic, chopped
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon fennel seeds, crushed
  • 1 (15 ounce) can crushed tomatoes
  • 1 tablespoon tomato paste (optional)
  • 1 teaspoon Italian seasoning or oregano
  • 1 bay leaf
  • 1/2 teaspoon paprika
  • 1 tablespoon balsamic vinegar
  • salt and pepper to taste
  • 1 tsp. dried basil


  • 1 cup cottage cheese or ricotta
  • 1 tsp. dried basil
  • 1 cup partially skim mozzarella, shredded

Brush the inner flesh of the spaghetti squash with oil, season with salt and pepper and roast, skin side up, in a preheated 400F/200C oven until tender, about 30 minutes.

Meanwhile, cook the ground chicken until done and set aside.  Heat the oil in a large pan over medium heat, add the onion and cook until tender, about 5-7 minutes.  Add the garlic, red pepper flakes, and fennel and cook until fragrant, about a minute.  Add the chicken, tomatoes, tomato paste, Italian seasoning, bay leaf, paprika, balsamic vinegar, salt and pepper, bring to a boil, reduce the heat and simmer until the spaghetti squash is cooked and then mix in the basil and remove from heat.

Fluff up some of the inside of each spaghetti squash half, divide the mixture of the cottage cheese and basil between them, followed by the sauce and the cheese.

Broil in the oven until the cheese has melted and turned a light golden brown, about 2-3 minutes.

Recipe Theme for Jan 4 2016


  • 1lb roasted beets
  • 1/2 cuppecans
  • 1/3 cupreal maple syrup, divided
  • Dash ofcayenne
  • 1 bunch curly kale
  • 2 tbspbalsamic vinegar (good quality)
  • 1 tbspfresh squeezed lemon juice
  • 1/4 cupextra virgin olive oil
  • 1/2 cupcrumbled feta or goat cheese (optional – omit to keep vegan)

*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 and toss on top.
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 December 28 2015


  • Nonstick vegetable oil spray
  • 1 pound potatoes, unpeeled, scrubbed, cut into 1-inch pieces
  • 1 pound yams, peeled, cut into 1-inch pieces
  • 1 pound carrots, peeled, cut into 1-inch pieces
  • 1 pound parsnips, peeled, cut into 1-inch pieces
  • 1 onion, cut into 1-inch pieces
  • 2 tablespoons chopped fresh rosemary
  • 1/2 cup olive oil
  • 5 garlic cloves, peeled (how much do you like garlic??)


  1. Position 1 rack in bottom third of oven and 1 rack in center of oven and preheat to 400°F. Spray heavy large baking sheet with nonstick spray. Combine all remaining ingredients except garlic in very large bowl; toss to coat. Season generously with salt and pepper. Divide vegetable mixture between prepared sheets. Place sheet on oven rack. Roast 30 minutes, stirring occasionally. Add 5 garlic cloves to each baking sheet.
  2. Continue to roast until all vegetables are tender and brown in spots, stirring and turning vegetables occasionally, about 45 minutes longer. (Can be prepared 4 hours ahead. Let stand on baking sheets at room temperature. Rewarm in 450°F oven until heated through, about 15 minutes.)
  3. Transfer roasted vegetables to large bowl and then serve.

Recipe for week of December 21 2015

Marinated Vegetable Salad
2 1/2 tablespoons red-wine vinegar
1 tablespoon balsamic vinegar
2 tsp. Dijon-style mustard
dried red hot pepper flakes to taste
1/2 cup olive oil
Suggested Vegetables (use your imagination…any or all!)

Baby carrots or regular carrots, sliced

½ red onion, thinly sliced

1-2 beets, cut into small chunks

4 stalks celery, cut crosswise into 1/4-inch-thick slices

1 cauliflower, cut into flowerets (or broccoli or beans)

1/2lb green beans, sliced

1/4lb button mushrooms, sliced in large pieces or whole                                                                                                                                                                                        1basket tomatoes

1 bell pepper, cut into thin strips

1/2 cup small brine-cured black olives

Optional – top with slivered almonds or sunflower seeds before serving.

In a small bowl whisk together the vinegar, the mustard, the red pepper flakes, and salt and black pepper to taste, add in the oil in a stream, whisking, and whisk the dressing until it is emulsified. In a steamer set over the boiling water steam  the carrots, beets (if you use beets, blanch separately), cauliflower/broccoli, beans and steam the vegetables for 3 minutes, or until they are crisp-tender. Transfer the vegetables to a colander, and stop the cooking by rinsing with cold water. In a bowl combine the steamed vegetables, the bell peppers, tomatoes, onion,and the olives, toss the mixture with the dressing, and chill the salad, covered, for at least 4 hours or overnight.  Optional – top with slivered almonds or sunflower seeds prior to serving

Recipe Theme for December 14 2015


1 onion, sliced thinly

2 tbsp. butter

200g bacon, diced

1 green or savoy cabbage

1/2c. boiling water


  1. Fry the onion in butter for 2 mins, then add the bacon and cook for a few mins more until golden.
  2. Stir in the cabbage and boiling water. Cook for 2 mins over a medium heat until wilted, then cover, turn the heat to low and cook for another 5 mins.
  3. Uncover and stir well; the cabbage should have a little colour. If not, increase the heat and cook for a few moments more. Season to taste with salt and pepper (and sometimes I add a splash of apple cider vinegar too!)

Recipe Theme for December 7 2015


  • 1 bunch of kale, stems removed, finely chopped
  • 3 green onions or 1/8 red onion, finely chopped seeds of 1/2 pomegranate
  • 2 carrots, grated (optional) 1/2 cucumber, finely chopped (optional)
  • 1/2 cup organic raisins, soaked and washed     OR    1/2c. Dried cranberries
  • 1/2 cup pumpkin seeds, toasted                                 1 tart apple, chopped
  • 1 coloured pepper (optional)                                      2 stalks chopped celery (optional)
  • 1/2 cup mayonnaise 1/2 cup half and half, or milk alternative
  • 1 tsp. xylitol or sugar 1-2 tbsp. Apple cider vinegar
  • sea salt and black pepper to taste

Directions – In a large bowl, combine all vegetables and fruit and toss.  Chill while making dressing.  In a separate bowl, combine all dressing ingredients and whisk together well.

Dress salad and mix well.  Enjoy this delicious and nutritious salad.

SPICY LIME KALE CHIPS (compliments Derek Henry)

Equipment Required
  • Large mixing bowl
  • Food dehydrator (an oven on lowest setting will work in pinch)
  • 1 medium to large bunch of kale
  • 1 medium to large lime
  • 1-2 tbsp olive oil
  • 1/8 tsp Pink sea salt
  • 1/8 tsp Cayenne pepper
  • Optional: Nutritional yeast
  • Pull off leaves of kale into bite size “chips” and place in mixing bowl.
  • Add olive oil and massage into kale liberally.
  • Squeeze juice of one lime onto mixture, and mix.
  • Place kale chips on dehydrator tray or cookie sheet (if using oven) and sprinkle sea salt and cayenne on them, as desired.
  • Set dehydrator to 120F, or oven to lowest setting possible (to avoid destroying enzymes).
  • Cook until chips are “crispy”, being careful to not burn (if using oven).
A great snack at any time of the day. Be careful…one bunch of kale chips will go FAST.SPICY LIME KALE CHIPS

Recipe Theme for November 30 2015


  • 1 3/4 cups chicken broth
  • 1 1/2 lb skinless boneless chicken breast
  • 1/2 cup mayonnaise
  • 1/3 cup plain yogurt
  • 5 teaspoons curry powder
  • 1 tablespoon fresh lime juice
  • 1 teaspoon honey
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 medium red onion, chopped (1 cup)
  • 1 firm-ripe mango (3/4 pound), peeled, pitted, and chopped OR 1 apple, peeled and chopped
  • 1/2 cup salted roasted cashews, coarsely chopped
  • Baby Greens

Bring 4 cups water to a simmer with chicken broth in a 2- to 3-quart saucepan. Add chicken and simmer, uncovered, 6 minutes. Remove pan from heat and cover, then let stand until chicken is cooked through, about 15 minutes. Transfer chicken to a plate and cool 10 minutes. Chop into 1/2-inch pieces.

While chicken is cooling, whisk together mayonnaise, yogurt, curry, lime juice, honey, ginger, salt, and pepper in a large bowl. Add chicken, onion, mango or apples, and cashews and stir gently to combine.  Top the baby greens!

Recipe Theme for November 23 2015

Black Kale Salad

  • 1 bunch lacinato kale, de-stemmed and thinly sliced
  • juice of 1 lemon (approximately 3 tablespoons)
  • 3 tablespoons extra-virgin olive oil
  • 2-3 cloves garlic, minced
  • pinch of fine sea salt
  • pinch of freshly ground pepper
  • pinch of red pepper flakes, to taste
  • ⅔ cup grated Parmesan cheese (more or less, optional if you don’t eat cheese)
  1. Wash, de-stem and thinly slice your kale. Toss the sliced kale into a large salad bowl.
  2. Whisk together in a small bowl or glass measuring cup the following: juice of 1 lemon (3 tablespoons), 3 tablespoons olive oil, 2-3 cloves minced garlic, pinch of fine sea salt, pinch of freshly ground black pepper, pinch of red pepper flakes.
  3. Make sure to whisk the ingredients together well.
  4. Pour the dressing over the kale and make sure to massage it well so that all the kale absorbs the dressing. When I say, “massage” your kale, I literally mean, get your hands in there and massage it.
  5. After your kale is massaged, add the ⅔ cups of parmesan cheese and then quickly massage the salad again.
  6. Let the kale rest for at least 5 minutes to an hour. This salad can be made hours ahead of time or even the day before.

Turnip and Carrot Mash

1lb carrots

1lb turnips

Cream or milk (or coconut milk)

Butter or olive oil

Salt and pepper to taste

Boil carrots and turnips separately.  When done, mash each separately using as much cream/milk (coconut milk), butter or olive oil and seasonings to your taste.  Just before serving, drain any liquid formed at the bottom of the bowls and gently combine them both.  You should be able to see both carrot and turnip pieces in the combined dish.  Enjoy!  Depending on how you like it, you can use differing amounts of carrots and turnips.  Leftovers freeze well.

Recipe Theme for November 16 2015


  • pound golden beets, scrubbed
  • tablespoons olive oil, plus more for drizzling
  • Kosher salt and black pepper
  • 3/4 cup plus 2 tablespoons orange juice
  • teaspoon sugar
  • ounces goat feta cheese
  • tablespoons champagne, white wine or rice wine vinegar
  • tablespoon heavy cream or coconut cream
  • mandarin oranges
  • ounces baby greens
  • 1/2 medium red onion, thinly sliced
  • Preheat the oven to 400 degrees F.
  • Trim the beets and place on a sheet of aluminum foil. Drizzlewith olive oil and sprinkle with salt and pepper. Wrap the beets in the foil and bake until tender, about 45 minutes. When cool enough to handle, peel the beets, slice in half lengthwise, and then slice into 1/4-inch-thick half-moons.
  • For the dressing heat 3/4 cup of the orange juice and the sugar in a small saucepan medium-high heat. Simmer until the mixture is reduced to about 3 tablespoons, about 30 minutes. Cool completely.
  • Whisk the orange juice reduction with the olive oil, the remaining 2 tablespoons orange juice, vinegar, cream and 1 tablespoon water in a medium bowl. Sprinkle with salt and pepper.
  • Cut off both ends of the oranges. Carefully cut off the skin and pith, and then slice the oranges in half and then into 1/4-inch half-moons.
  • Mix together the baby greens and onions in a large salad bowl. Divide the salad among 4 plates. Arrange the oranges, beets, and crumbled cheese over each salad and drizzle with the dressing.

Recipe Theme for November 9 2015

Nutty Leeks with Butternut Squash

  • 1(2 1/2 lb) butternut squash, peeled, seeded & cubed
  • 1lb leeks, cleaned well and sliced thinly, white and light green parts only (use dark green dense tops for making soup stock)
  • 1/4c. olive oil
  •  1 tsp. rosemary (or 1 sprig fresh leaves, chopped)
  • ½ tsp. thyme
  • ½ tsp. sage
  • Himalayan pink salt
  • Course black pepper
  • 1/2c. roasted pecan pieces


  1. Preheat oven to 375 degrees
  2. Toss cubed butternut squash with olive oil and bake on cookie sheet for 15 minutes. Remove from oven, add to squash to bowl with the remainder of ingredients and toss altogether.  Season to taste with salt and pepper and return to oven on cookie sheet.
  3. Place on a cookie sheet and cook for approx 20 minutes or until leeks and squash are cooked.

Recipe Theme for November 2 2015



  • 2 cups cooked quinoa
  • 2 large eggs
  • 2 cups fresh broccoli florets, finely diced
  • 1 cup chopped onion
  • 1½ cups shredded cheddar cheese
  • 2 tsp minced garlic
  • ½ tsp seasoning salt
  • 1 tsp paprika
  • 1 tsp dried parsley
  • 1 tsp dry mustard


  1. Preheat oven to 350 degrees.
  2. Mix together all ingredients in a medium mixing bowl.
  3. Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping tbsp. each), and press down gently to compact.
  4. Bake for 15-20 minutes.

Recipe Theme for week of October 26 2015

Potato Salad with Avocado and Dill 

2lb small potatoes

1 avocado

2 tsp. fresh lemon juice

1 tbsp. Dijon mustard

¼ tsp. Splendor Garden smoked paprika

½ tsp. pink Himalayan salt, fine grind

1 ½ tsp. maple syrup

Fresh ground black pepper

1/3 c. fresh dill, packed, then chopped

½ red onion, chopped finely OR ½ bunch green onion

4-6 radishes, sliced OR 3 stalks celery, chopped

Instructions:  Wash the potatoes and cut out any bad spots or eyes.  Steam gently for about 10 minutes, until tender.  Immediately run under cold water to stop cooking.  Refrigerate cooked potatoes for about an hour.  Quarter the potatoes and peel if desired.  Place in a large bowl.

Peel and mash the avocado in a small bowl.  Add the lemon juice, mustard, paprika, salt and maple syrup.  Season with pepper to taste. This is your dressing.

Add the dill, onion, celery or radishes and top with avocado dressing.  Gently toss until everything is coated.  Taste test and adjust seasoning if desired.

Serve the same day, or refrigerate and serve the next day.  The avocado darkens so needs to be eaten within day or two!

Recipe Theme for October 19 2015

Fresh Roll Salad

By: Julie Woldu,

Fresh rolls are one of my favourite foods. This tastes very similar, but is an altogether different meal. The beauty of this salad is that ingredients can be easily substituted with what you have in your fridge, and yet you can still get the same great taste.

For example, you could use romaine instead of spinach, or I added in a little bok choy. You could also sub in zucchini, or pea shoots, or sprouts. And remember the “Sprinkles” that we blogged about a couple of weeks ago? They are perfect for this salad! If you are a meat eater or a pescetarian, add in shrimp or stir fry beef.

So the choice of how you style this salad is really up to you, but it makes for a tasty starter, lunch, or diner.

1/3 cup olive oil
1 lemon, juiced
1 tsp sesame oil
1.5 tsp maple syrup (or honey)
2 tbsp fresh ginger, minced
1 large clove of garlic
1 tsp natural peanut butter
black pepper

2 cups Spinach
1 Carrot
1/2 Red Pepper
1/2 Cucumber
1 green onion
1.5 tbsp peanuts or almonds
Nori or SeaSnax “Sprinkles”

Mix the dressing together in a blender or magic bullet.

Slice your vegetables into thin ribbon-style slices.

Mix all the ingredients together, top with dressing, and enjoy!

Cranberry Stuffed Acorn Squash

1 acorn squash (medium sized)

1 ½ c. fresh cranberries (or frozen)

1/3c. apple juice, divided

1/3c. sugar

1/8 tsp. ground cloves

¼ tsp. ground nutmeg

1 tsp. cornstarch (optional….see below*)

2 tbsp. walnuts, chopped

Preheat oven to 350 degrees.  Coat a baking sheet with coconut oil (or cooking spray).  Cut squash in half, remove seeds.  Place cut side down on baking sheet and bake for about 1 hr.  Combine cranberries, ½ the apple juice, sugar, cloves and nutmeg.  Cook over heat until cranberry skins pop.  Combine apple juice with cornstarch and mix well.  Gradually stir into the cranberry mixture.  Heat just until thickened.  Spoon cranberry mixture into squash halves and sprinkle with chopped walnuts.  Return to oven and heat until hot throughout. (*depending on the quality of your cranberries, you may not need to thicken them with cornstarch and additional apple juice).

Recipe Theme for October 12 2015

Creamy Lentil Curry with Yams & Chard

If you don’t have all of the spices, don’t worry – just use extra curry powder. This recipe makes A LOT so it’s great for a crowd or lunches for the week!  Try some of our new Splendor Garden Spices!

1 tbsp. coconut oil

2 cloves garlic, minced

1/4tsp. paprika or cayenne pepper

1/4tsp. ground cinnamon (best quality is True Cinnamon or Ceylon)

1 tsp. ground cumin

2-3 dried bay leaves

1 cup diced canned or fresh tomatoes

2 cups red lentils, dried (rinsed)

1.5lb yams, peeled and cubed

1 yellow onion, diced

1 tbsp. fresh ginger, grated

2 tsp. curry powder

1 tsp. turmeric

ground black pepper

1 can coconut milk

1/4c. coconut aminos

5c. water

1 bunch swiss chard, stems and leaves chopped

Sauté onion in a large soup pot in coconut oil over medium – high heat until transparent but not brown. Add garlic, ginger, bay leaves, curry powder and other spices to the pot and reduce the heat to medium-low. Cook and stir continuously for 3 minutes, don’t let the spices or onion brown. Add coconut milk, soy and ketchup or tomatoes and simmer on low heat for about 20 minutes, stirring often.

In a separate pot, cook the lentils for 15 minutes. Add them with their cooking liquid to the soup pot.

Add the yams and chard stems to the soup pot and cook over medium heat just until tender. Add the chard leaves towards the end of the cooking time. Serve over rice with some plain yogurt.

Recipe theme for October 5 2015

VEGAN PAD THAI – thank you again to the Natural Living Folks who whipped up this recipe for our powerhouse broccoli!  Three Farmers is a local company that produces Camelina Oil right here in SK!  My favourite is the roasted garlic!  Also awesome that it’s a high heat oil.


(Serves 4)

2 tbsp camelina oil (try Three Farmer’s brand!)

2 cloves garlic

1 bell pepper, diced or cut length-wise

10 baby carrots or 1-2 large carrots (cut in matchsticks)

3 green onions

1 head broccoli

rice noodles (to serve 4) (or try kelp noodles)


2 tbsp tamari (you can also use coconut aminos)

3 tbsp peanut butter

1/2-1 tsp sriracha (more if you like it spicy)

5 tbsp water

1/2 tbsp cane sugar

1 lime, juiced

Begin to boil your water for the rice noodles.

In the meantime, in a large saucepan, heat the camelina oil on medium, adding in the garlic for about two minutes. Add the veggies and turn heat to medium low.

By this point you should probably be able to add your rice noodles to the water. Make sure to stir them frequently.

Blend the sauce ingredients. I find the magic bullet works well, especially if you have the baby cup.

Add the sauce to the veggies. When the rice noodles are done, run cold water over them, then add them to the pan as well.

Stir, take off heat and enjoy!

A quick note – if you are a meat eater, this is a really easy recipe to add meat to. Cook chicken either in the oven or on the stove, cut up and add to the mixture. You could also use tofu if you like.

Recipe Theme for September 28 2015

Chicken and Bok Choy Soup

  • 1 onions
  • 2 garlic cloves
  • 1 tablespoon oil
  • 400 g chicken breasts
  • 4 cups vegetable stock
  • salt
  • pepper
  • 1 tablespoon soy sauce
  • 2-3 heads baby bok choy
  1. Chop the onion and garlic in the food processor.
  2. Fry the onion and garlic in the oil.
  3. Chop the chicken breast into cubes and then add to the food processor and pulse to get ground/minced chicken. Alternatively, you can buy chicken mince and chop the onion finely. I like to know what has gone into my chicken mince!
  4. Add to the onion and stir to brown the chicken.
  5. Add the vegetable stock (you could use chicken stock if you have it), a good pinch of salt, grind of pepper and the soy sauce.
  6. Chop the baby Bok Choy and add to soup.

And for those of you who have a Spaghetti Squash, our friends at Natural Living Folks who crafted this beauty!  Take a visit….(they are awesome!)

Recipe Theme for September 21 2015


  • 2-3 medium parsnips, peeled and cut into thin fry-like strips
  • 3 tbsp nut butter (suggestion: 2 tbsp chunky peanut butter + 1 tbsp almond butter)*
  • 1 Tbsp extra virgin olive oil
  • 1/4 tsp kosher salt, or to taste

 Directions: Preheat oven to 400F and line a baking sheet with parchment paper for easy clean-up. Peel and cut parsnips into fry-like strips. In a medium size bowl, mix together the nut butters, olive oil, and salt. Take parsnips and toss in bowl with your hands until fully coated. Line up on baking pan and cook at 400F for 30-50 minutes until crisp. I cooked mine for 40 minutes, but probably could have left them in another 5 minutes to crisp up even more. They were wonderful!

Note: You can probably use any kind of nut butter you prefer!

Read more:

Recipe theme for September 14 2015




  • 3 tablespoons coconut oil
  • 1 pound carrots, peeled, chopped
  • 1 apple, peeled, cored, and chopped
  • 1 large onion, chopped
  • 2 medium leeks, white and pale-green parts only, 1 chopped, 1 thinly sliced
  • 2 garlic cloves, chopped
  • 1 tablespoon finely grated peeled ginger
  • Kosher salt, freshly ground pepper
  • 4 cups low-sodium vegetable or chicken broth
  • 1 13.5-oz. can unsweetened coconut milk


  • Heat 1 Tbsp. oil in a large Dutch oven or other heavy pot over medium-high heat. Add carrots, apple, onion, chopped leek, garlic, and ginger, season with salt and pepper, and cook, stirring often, until vegetables are beginning to soften, 5–7 minutes. Add broth, coconut milk, and 1 cup water. Bring to a boil, reduce heat, and simmer until vegetables are very tender, 20–25 minutes; let cool slightly. Working in batches, puree soup in a blender until smooth.
  • Heat remaining 2 Tbsp. oil in a small skillet over medium-high heat. Add sliced leek and cook, stirring often, until golden and crisp, about 5 minutes. Transfer to paper towels to drain; season with salt.
  • Serve soup topped with crispy leeks.


This week, our recipe theme comes from the Natural Living Folks!  Isn’t this cool….they made us a special recipe just for our bins this week!  Check out their website at to see what these three sisters are up to.  The direct line to their recipe is :


1 Butternut Squash

½ yellow onion

1 clove garlic

1 jalapeno pepper

5 tbsp nutritional yeast

1 can coconut milk (you could try lite, but the sauce won’t be as creamy)

1 tbsp coconut oil or spray

2 tbsp coconut flour


½ tsp Paprika

½ tsp Turmeric

Salt & pepper



Dice the butternut squash, and roast in the oven for about 40 minutes, or when it feels tender. To be honest, I just grab a piece and eat it to see if it’s ready J

Meanwhile, in a pan on the stove, melt your coconut oil or spray the pan with a coconut oil spray. Cook the onion, garlic, and jalapeno pepper on high for a minute.

Lower the heat, and add in ¼ cup, or about ¼ can of the coconut milk. Cook about another five minutes.

Add in the rest of the coconut milk, 5 tbsp nutritional yeast, a couple of parsley leaves (or about a tsp of dried parsley), ½ tsp of paprika and ½ tsp turmeric. Here’s where you can get a little crazy. Instead of these spices, you could try some cumin, or coriander. Also add a little s & p. Cook on low for about 10 minutes. Add in the coconut flour, and stir until the sauce is a good creaminess.

Pour the sauce into the blender. Your butternut squash should be about done now. Try it out and see. If it is, throw that in the blender as well.

Blend it up! If it’s too thick (kinda depends on the size of the squash), add in water about ¼ cup at a time until it’s the consistency you like.

We mixed ours with gluten-free penne, broccoli and tomatoes, but do whatever works for you!



  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon minced or crushed garlic
  • Up to 2 teaspoons agave nectar or sugar
  • 1/2 teaspoon salt
  • 2 tablespoons grapeseed or peanut oil
  • 3/4 cup reduced-fat coconut milk (half a 14- to 15-ounce can)
  • 3 cups water
  • 4 ounces medium-thin rice noodles
  • 1/3 pound slender green beans, trimmed and halved either lengthwise or crosswise
  • 1/2 cup red onion, sliced very thinly
  • 1 small (6-inch) cucumber (peeled if the skin is bitter), diced
  • 1 medium carrot, coarsely grated
  • 1 ripe, sweet mango, peeled, pitted, and cut into 1/2-inch dice, or 1 heaping cup diced defrosted frozen mango
  • About 10 fresh mint leaves, cut into thin strips
  • 1 cup lightly toasted cashews, chopped or whole


  1. Combine the lime juice, garlic, agave or sugar, and salt in a large bowl and whisk to blend. Keep whisking as you drizzle in the oil until it is completely incorporated; set aside.
  2. Place a colander on a plate next to the stove and have a pair of tongs or a spider skimmer handy.
  3. Combine the coconut milk and water in a medium saucepan and bring to a boil. Add the noodles and cook for exactly 3 minutes (best to use a timer). Use the skimmer or tongs to lift them out (leaving the pot on the heat) and transfer them to the colander. (They will be noticeably al dente.) Shake the colander over the plate to drain and dry the noodles, then transfer them directly to the marinade in the bowl. Turn and lift with tongs and/or a fork to get them coated.
  4. Return the colander to the plate (emptied of any water) near the stove. Add the green beans to the simmering water-coconut milk mixture. Cook them for about 5 minutes, or until just tender. Use the skimmer or tongs to lift them into the colander to drain. You can save the coconut broth to make a little soup snack for yourself.
  5. Add the green beans (it’s OK if they’re still hot) along with the red onion to the noodle mixture, mixing gently until combined.
  6. Let the salad cool to room temperature, then add the cucumber and carrot. Cover and chill until serving time; the optimal marinating-chilling time is about 2 hours.
  7. Stir in the mango, mint, and most of the cashews shortly before serving. Serve topped with the remaining cashews and any combination of the Enhancements.



2 cups shredded beets

1 cup shredded carrots

1 chopped onion

2 c. water

1/2 tsp. sea salt or himalayan pink salt

28oz. beef broth

2 cup shredded cabbage

1 tbsp. butter

1 tbsp. lemon juice

sour cream, optional

Directions:  In a saucepan, bring the beets, carrots, onion, water and salt to a boil.  Reduce heat, cover and simmer for 20 min.  Add broth, cabbage and butter.  Simmer uncovered for 15 min.  Just before serving, stir in lemon juice.  Top each serving with a dollop of sour cream if desired.



  • 4 large portobello mushrooms, stems removed
  • 1/4 teaspoon salt, divided
  • Freshly ground pepper to taste
  • 1/4 cup plain dry breadcrumbs
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon minced fresh parsley (OPT.)
  • 1 tablespoon extra-virgin olive oil

Preheat oven to 450°F. Coat a rimmed baking sheet or roasting pan with cooking spray.

Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with 1/8 teaspoon salt and pepper. Roast until tender, about 20 minutes.

Meanwhile, combine breadcrumbs, Parmesan, parsley, oil, the remaining 1/8 teaspoon salt and pepper in a small bowl. Remove the mushrooms from the oven and top each cap with about 2 tablespoons of the breadcrumb mixture, spreading evenly. Return to the oven and roast until the breadcrumbs are browned, about 5 minutes.



½ c. olive oil

1/4c. white wine vinegar

1 tbsp. Italian seasoning

1tbsp. Dijon mustard

1 tbsp. minced garlic

¾ tsp. salt

½ tbsp. sugar

Assorted vegetable, chopped into bite sized pieces including (but be creative): Broccoli, Celery, cauliflower, red onion, cherry tomatoes, fresh mushrooms, peppers, zucchini.

In a small bowl, whisk together the oil, vinegar, seasonings, Dijon mustard, garlic salt, sugar and pepper in a large bowl.

Combine veggies.  Pour dressing over the veggies and toss to coat.  Cover and refrigerate for at least 2 hours but up to 24hrs, stirring occasionally. Serve with slotted spoon.



1½ cups of chopped tomatoes – I used cherry tomatoes

1 cucumber – peeled and seeded then diced

1 avocado – diced

4 oz. feta cheese – cubed

2 tbsp. minced red onion

1 handful parsley – minced – about 2 tbs

2 tbsp. olive oil

1 tbsp. red wine vinegar

8 twists of black pepper from a pepper mill

Chop tomatoes into a medium dice. If using cherry tomatoes, cut in half. Add to a bowl.  Peel and seed one cucumber and dice. Add to bowl.  Remove pit, dice avocado and using a spoon scoop out the avocado from the peel. Add to bowl. Cube feta and add to bowl.  Add minced red onion and minced parsley to bowl.  Whisk together olive oil, red wine vinegar and black pepper – pour over salad. Toss gently so the feta and avocado don’t break up. Serve immediately.  If refrigerating – keep the avocado aside and add before serving.



2/3c. raisins

2c. coarsely grated carrots

1c. crushed or chunked pineapple, drained (or used fresh)

1/3c. mayonnaise type salad dressing

1tbsp. lemon juice

¼ tsp. salt

  1. Toss raisins, carrots, and pineapple together lightly; set aside.
  2. Stir together mayonnaise, lemon juice, salt and sugar and add to the raisin mixture.
  3. Refrigerate until served.



1 tablespoon olive oil, divided

1 bunch Swiss chard, center stems cut out and discarded and leaves coarsely chopped (f0r a denser dish, you can use 2 bunches)

2 cups low-sodium chicken broth (or vegetable broth)

2 medium shallots, finely chopped (about ½ cup)

6 medium garlic cloves, minced

15.5 ounce can garbanzo beans (chickpeas), rinsed and drained

2 tablespoons freshly squeezed lemon juice

Salt and freshly ground black pepper, to taste

½ cup crumbled feta cheese, optional

Instructions In a large skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add half of the chard and cook, 1 to 2 minutes. When the first half has wilted, add the remaining chard. When all of the chard is wilted, add the chicken broth. Cover the skillet and cook the chard until tender, about 10 minutes. Drain the chard through a fine sieve (strainer) and set it aside. Wipe out the skillet and heat the remaining 1 tablespoon olive oil over medium-high heat. Add the shallots and garlic and cook, stirring, until they are softened, about 2 minutes. Add the chard and chickpeas and cook until heated through, 3 to 4 minutes. Drizzle the lemon juice over the mixture and season with salt and pepper, to taste. Sprinkle cheese on top just before serving, if desired.


EASY AND TASTY GRILLED CARROTS WITH LEMON AND DILL 1 bunch of carrots with happy tops, scrubbed and dried 2 tsp. hi heat oil (Three Farmer’s Camelina is nice, especially the roasted garlic and chilli or roasted onion and basil) 1/2 tsp. himalayan sea salt, divided 1 tbsp. fresh dill, minced 1 tbsp. lemon juice 1/8 tsp. fresh ground black pepper Trim tops of carrots and cut crosswise into pieces, approx. 3 inches long.  Cut any thick ends in half lengthwise so all pieces are about 1/2 – 3/4 inch thick.  In a bowl, toss with oil and 1/4 tsp. salt. Preheat grill pan or grill over high heat, or in oven at 375 degress.  If on a grill, place carrots cut side sown on the grill and cover.  (Use a big pot lid or a metal sheet pan as a grill lid).  Grill for 405 min, until the carrots develop sear marks and are beginning to soften.  Flip, cover, and grill for another 4-5 min.  Carrots will be softened with a big of a crunch in the middle.

Transfer carrots to a blow.  Mix in the remaining 1/4 tsp. salt, dill, lemon juice and pepper.  Serve warm or at room temp. TIPS If you are using an outdoor grill, you may want to cut the carrots in larger pieces or grill whole so they don’t fall through the grill. You can also do this in a cast iron pan or oven.  In a cast iron, place carrots in hot skillet until blackened in a few spots.  Flip and continue cooking until softened and a little charred.  In an oven, cook for about 10min, and flip.

RECIPE THEME FOR JUNE 8 2015 SUPERB SAUTEED MUSHROOMS 2 tbsp. olive oil 2 tbsp. butter 3/4lb button mushrooms, sliced 1 clove garlic thinly sliced 2 tbsp. red cooking wine 1tbsp. teriyaki sauce, or more to taste ¼ tsp. garlic salt or to taste Fresh ground pepper to taste Heat olive oil and butter in a large saucepan over medium heat. Cook and stir mushrooms, garlic, cooking wine, teriyaki sauce, garlic salt, and black pepper in the hot oil and butter until mushrooms are lightly browned, about 5 minutes. Reduce heat to low and simmer until mushrooms are tender, 5 to 8 more minutes RAW CHOCOLATE BROWNIES WITH AVOCADO CHOCOLATE PUDDING (gluten free, sugar free, dairy free and pudding so good you can also use it as chocolate icing!) 1 cup almonds (soaked 8 hours, drained and rinsed) 1 cup cashews (soaked 8 hours, drained and rinsed) 1 cup chopped dates, pits removed ½ cup raw cacao powder ¼ tsp. sea salt ¼ cup maple syrup Optional -10-15 mint leaves or ¼ tsp. mint extract -Blend nuts in high powered blender (vitamix or blendtec work well).  Remove and place in bowl.  Blend dates into a paste – add to nuts and stir in rest of ingredients and mix well.  Press into a 8×8 cake pan lined with parchment paper.
Avocado Chocolate Pudding (use as Icing) 2 ripe avocado ¼ cup raw cacao powder ½ – ¾ c maple syrup or agave nectar 2 tbsp. coconut oil 1 tbsp. vanilla extra or ¼ tsp. vanilla powder dash of sea salt -Put all ingredients in a high speed blender and blend.  Stop to scrape down sides if needed.  Blend again, till warm if you wish.  Top brownies or serve warm with frozen yogurt or sorbet.  Layer with slices of fruit, ripe bananas and sliced almonds or your choice of seasonal fruit.
1 med sized baked spaghetti squash
2 tbsp. toasted sesame oil
2 tbsp. tamari sauce or coconut aminos
1 tbsp. white wine vinegar or rice wine vinegar
pinch of ground ginger and garlic powder
2 tbsp. toasted sesame seeds
1/4c. diced green onion
1/4c. cooked and shelled edamame
OPTIONAL handful of parsley or cilantro for garnish (optional)
hot chili oil hot sauce or sriracha sauce
toasted chopped peanuts or cashews
METHOD – Bake squash – preheat oven to 375 egrees with the rack in the middle.  Put whole squash in a baking dish and bake until you can easily insert paring knife, about 40 min-1hr.  Remove squash from oven and let cool about 10 min. Sesame sauce – Combine sesame oil, tamari (coconut aminos), vinegar, ginger, garlic powder and sesame seeds in a small bowl.  Add optional hot sauce if desired (or add at end.).  Toss with spaghetti squash noodles.  Gently fold in edamame and green onion at the end. Notes – If you are eating paleo, swap out something in place of edamame.  Any other vegetable works – par-steamed broccoli, cauliflower, chopped asparagus, etc.
Dressing: 1/3c. extra virgin organic olive oil
3 tbsp. coconut nectar or agave nectar
1 1/2 tbsp. white balsamic vinegar
1/2 tbsp. lemon juice
1/4 tsp. dijon mustard half a ripe barlett pear, peeled, cored and diced
1/2c. crumbled gorgonzola cheese
1/4 tsp. sea salt
1/4 tsp. black pepper
1 head butter lettuce, cut into 4 wedges
1 avocado, halved, pitted, peeled and diced (optional)
1/2 ripe bartlett pear, quartered, cored and thinly sliced
1/3c. walnuts, toasted lightly and coarsely chopped
1/3c. dried cranberries
DIRECTIONS – For dressing – In a blender, blend together oil, nectar, balsamic vinegar, lemon juice, mustard, diced pear, cheese, salt and pepper until smooth.  Place salad wedges on 4 plates. Arrange avocado, pears, nuts and cranberries around the lettuce.  Drizzle with dressing and serve.
Pineapple Cucumber Lime Salad
1 fresh pineapple, chopped
1 long English cucumber, chopped
2 limes, zested and juiced
1/3c. cilantro, roughly chopped
Salt and pepper (optional)
Instructions:  Combine all ingredients and toss lightly to distribute the lime juice and zest evenly.  Season with salt and pepper if desired.  Serve immediately or keep chilled until ready to serve.
Roasted Cauliflower and Kale Salad (from
1 head cauliflower florets (3-4 c.)
olive oil
1 bunch green kale, destemmed (about 5c.)
1 few squeezes of lemon and orange
1/4tsp. dijon mustard
salt and pepper
1/4c. hemp seeds, toasted chopped almonds or pine nuts
Add on ideas (choose 1 or more):
crumbled feta
shaved parmesan
dried currants or cranberries
chickpeas (or a protein of your choice)
roasted sweet potatoes ((roast with the cauliflower)
a scoop of hummus or cashew cream
Instructions:  Preheat oven to 350 degrees.  On a baking sheet lined with parchment, toss the cauliflower with olive oil, salt and pepper.  Spread cauliflower evenly on the baking pan and roast until golden brown (usually 20-30 min).
-Tear kale into pieces and place it all into a large bowl.  Add a generous drizzle of olive oil and a bit of salt and pepper and use your hands to massage the leaves until the ale becomes tender and wilted (the volume in your bowl will reduce).  Add a big squeeze of orange and lemon, a big of dijon mustard and use your hands to work it all together.  Taste and adjust – if its bitter add orange, if bland add more seasonings.  What you add will depend on the bitterness of your kale…each time may be different!  If it’s still too “raw” tasting, let it sit for 20 min at room temp. and the flavours will develop a bit more.  Toss in the roasted cauliflower and sprinkle with hemp seeds and some freshly cracked black pepper.  Add your favourite “add ons”.  Store the extra salad in an air tight container in the fridge – great for lunch tomorrow!
Bacon and Cheese Stuffed Portobella Mushrooms
2 portobella mushrooms
2 tbsp. extra virgin olive oil
1/2 sweet onion
4 oz. cream cheese
4 slices bacon (precooked)
1/3c. mozzarella cheese
1 tbsp. parmesan cheese
salt and pepper
Directions:  Preheat oven to 375 degrees.  Wash the mushrooms then scrape out the gills and remove the stems.  Place them cap down in a pan and drizzle with 2 tbsp. olive oil over them.  Roast in oven for 12 min.  While they are roasting, in a skillet over med. heat add a tbsp. olive oil.  Chop the onions up and put them into the skillet.  Cook until they start to brown about 5 min.  Add the bacon and cook for an additional 2 min.  Remove from heat and stir in the cream cheese.  Take the mushrooms out of the oven and season with salt and pepper on both sides.  Spread mixture onto the mushrooms and distribute parmesan cheese over each mushroom.  Top with shredded mozzarella cheese and return to oven for 5 min.  Melt cheese, remove from oven and enjoy!
Tangy Cucumber Salad
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 tablespoon chopped fresh dill
 kosher salt and black pepper
1 English cucumber, sliced
1 small red shallot or 1/4 red onion, sliced
  1. In a large bowl, whisk together the vinegar, oil, dill, ½ teaspoon salt, and ¼ teaspoon pepper. Add the cucumber and onion and toss to combine.


Morrocan Chicken One Pot Dinner

4 boneless chicken breasts (we suggest Pine View)

3 tbsp. olive oil

2 onions, 1 roughly chopped, 1 sliced

1-2 tomatoes

3 cloves garlic

1 tsp. ground turmeric

1 tbsp. each ground cumin, coriander and cinnamon

1 butternut squash, deseeded and cut into big chunks

2 tbsp. brown sugar

2 tbsp. red wine vinegar

100g dried cherries

To serve: 1 small red onion or shallot Zest of one lemon Handful mint leaves 100g feta chees crumbled Couscous and organic plain yogurt (may we suggest Saugeen) Season the chicken. Heat 2 tbsp of the oil in a flameproof dish, then brown the chicken on all sides. Remove the chicken to a plate. Whizz the chopped onion, tomatoes, ginger and garlic into a rough paste. Fry the sliced onion in the remaining oil in the dish until softened, then add the spices and fry for 1 min more until fragrant. Add the paste and fry for another few mins to soften. Return the chicken to the dish with the squash, stock, sugar and vinegar. Bring to a simmer, then cook for 30 mins until the chicken is cooked through. Lift the chicken out and stir in the cherries, then continue simmering the sauce to thicken while you shred the chicken into bite-sized chunks. Stir the chicken back into the sauce and season. Mix the red onion, lemon zest, mint and feta. Scatter over the dish, then serve with some couscous and yogurt. Adapted from Recipe from Good Food magazine, October 2012



4 ounces Orange Boot French bread, cut into 3⁄4-inch pieces (about 2 cups)
1 tablespoon olive oil
 kosher salt and black pepper
1/2 cup buttermilk
3 tablespoons mayonnaise
2 tablespoons chopped fresh flat-leaf parsley
1 clove garlic, finely chopped
1 head leaf, Bibb or Boston lettuce, torn
4 radishes, thinly sliced
1 shallot, thinly sliced


  1. Heat oven to 400° F. On a rimmed baking sheet, toss the bread with the oil and ¼ teaspoon each salt and pepper. Bake, tossing once, until golden, 7 to 9 minutes. Let cool.
  2. In a large bowl, whisk together the buttermilk, mayonnaise, parsley, garlic, ½ teaspoon salt, and ¼ teaspoon pepper. Add the lettuce, radishes, shallot, and croutons and toss to coat.
(original recipe Dawn Perry, March 2011)

QUICK AND REFRESHING WATERMELON CUCUMBER SALAD( Yield: Serves 2 Nutrition Facts based on: 364 Macros per serving: Carbs 29g | Fat 35g | Protein 11g INGREDIENTS

  •  1 mini watermelon, cut into 1″ cubes (about 3c.)
  • 1 seedless cucumber, cut into quarter slices
  • 2 tbsp fresh mint, finely chopped
  • 3 tbsp fresh basil, finely chopped (optional)
  • ½ tsp cracked black pepper
  • ¼ tsp salt
  • 3 tbsp white balsamic vinegar (or white wine vinegar)
  • 1 tbsp extra virgin olive oil
  • 50g toasted walnuts, chopped
  • 35g feta cheese, crumbled


VEGETARIAN OR PALEO PAD THAI* (adapted from Melissa Joulwan, The Clothes Make the Girl) (*for a vegetarian alternative, omit chicken)


*Grilled chicken thigh or breasts – diced (portioned for 2)

*2c. cooked spaghetti squash OR zucchini noodles (zucchini noodle how to – use your kitchen vegetable peeler and peel into a moderate skillet with a healthy oil….saute until soft – don’t overcook.  1-2 med. zucchini is all you need!)

*1 package kelp noodles (optional but BOY does this dish taste good with them)

*1c. snow or snap peas, slivered

*1c. green beans, ends trimmed and cut into 1″pieces

*1/2 onion, sliced thin *1/2 pepper, sliced thin (opt)

*2 eggs (whipped)

*1 tbsp. coconut aminos

*cooking fat of your choice

*2 batches of Sunshine Sauce

Directions:  Heat some cooking fat over med-high heat.  Use about 1 tsp.  Saute onion, green beans, pepper, and peas until crisp/tender.  Don’t overcook – put aside.  Heat a little more cooking fat in the pan.  Whip eggs with coconut aminos and pour into pan spreading out thin.  Cook the eggs until they are set and beginning to brown – flip to lightly brown the other side. Remove from pan and cut into strips…set aside.  Heat a little more fat in pan.  Add zucchini noodles (or cooked spaghetti squash) and rinsed kelp noodles.  Once warmed,  add vegetables, chicken and heat.  Add sunshine sauce (to taste) and stir fry everything together until well blended.  To serve, top with any of these choices:  chopped cashews, almonds, or sunflower seeds, chopped green onion, chopped cilantro or a squeeze of lime juice!


2 TBSP. organic sunflower seed butter (Sunbutter) or almond butter

2 tbsp. lime juice

1/2 clove garlic, crushed

1/2 tsp. chili-garlic paste

1 tsp. coconut aminos

2 tbsp. coconut milk

1 tsp. fresh grated ginger

2 tbsp. water – as needed for consistency

Directions:  Blend all ingredients except water in a magic bullet, blender, or food processor.  If desired, add water to obtain the consistency you desire.  Amazing sauce great for pad thai, dip for fresh veggies or a colourful stir fry!



3 tbsp. olive oil

3 tbsp. apple cider vinegar

3 tbsp. Zee Bee liquid honey

3 tbsp. Braggs aminos OR coconut aminos

1/2 shallot, finely diced 1 cup fresh pineapple diced (you can also use mango in this recipe)

2c. greens (the peppery taste of arugula is awesome with the sweetness of the pineapple or mango with honey)

Directions:  In a small bowl, whisk together olive oil, apple cider vinegar, honey, aminos and shallot.  Toss with mango and greens.



Versatile – breakfast, dinner or supper….and definitely “transportable!” Make as many as you need….here’s your supply list

*1 soft whole grain wrap (Joseph’s or Rudi’s wraps roll nicely) (or you can use chard, collard, broccoleaf, or leaf lettuce for wraps too!)

*Hummus….your favourite kind, homemade or Body Fuel-bought (try Hane’s Hummus OR Emerald Valley)

*Thinly sliced cucumbers

*Thinly sliced tomatoes

*Thinly sliced peeled avocado

*Thinly shredded greens – swiss chard, spinach, baby greens, microgreens, sprouts, or combination!

Place a room temperature wrap on a cutting board.  Spread generously with hummus.  Arrange a row of each item and avocado down the center.



1/4lb sliced bacon

1/8c. butter

1/3c. pine nuts

1lb brussel sprouts, cored and shredded

2 green onions, minced

sea salt – to taste pepper

Directions:  Place bacon in a large deep skillet.  Cook over med-high heat until crisp.  Drain, reserving 1 tbsp. grease, crumble and set aside. In the same skillet, melt butter in with reserved bacon grease over med heat.  Add pine nuts and cook, stirring until browned.  Add brussel sprouts and green onions to the pan, and season with salt and pepper.   Cook over med heat until sprouts are wilted and tender, 10-15 min.  Stir in crumbled bacon just before serving.



Thai Peanut Dressing:
  • 1/4 cup creamy Peanut Butter and Co. Smooth Operator peanut butter
  • 2 tablespoons unseasoned rice vinegar
  • 2 tablespoons lime juice
  • 3 tablespoons vegetable oil
  • 1 tablespoon soy sauce, tamari sauce or coconut aminos
  • 2 tablespoons Zee Bee honey
  • 2-1/2 tablespoons organic sugar
  • 2 garlic cloves, roughly chopped
  • 1-inch square piece fresh ginger, peeled and roughly chopped
  • 1 teaspoon salt
  • 1/4 teaspoon crushed red pepper flakes
  • 2 tablespoons fresh cilantro leaves
 For the Salad
  • 4 cups chopped cabbage or nappa cabbage (I like to toss in a little shredded red cabbage for colour when I have it on hand)
  • 1 cup prepared shredded carrots
  • 1 bell pepper, thinly sliced into bite-sized pieces (red, orange, or yellow is nice)
  • 1 small cucumber, halved lengthwise, peeled, seeded and thinly sliced or 1 small zucchini
  • 1 cup cooked and shelled edamame
  • 2 medium scallions, thinly sliced (green onion)
  • 1/2 cup loosely packed chopped fresh cilantro


  1. For the dressing, combine all of the ingredients except for the cilantro in a blender and process until completely smooth. Add the cilantro and blend for a few seconds until the cilantro is finely chopped. Refrigerate until ready to serve.

2.  For the salad, combine all of the ingredients in a large bowl and toss to combine. If serving right away, drizzle the peanut dressing over top and toss; otherwise, serve the dressing on the side so the salad doesn’t get soggy. RECIPE THEME FOR MAR 16. 2015


1/2 cup ice
1/2 cup coconut milk
2 Cups stemmed and chopped kale or spinach
1 1/2 cups chopped pineapple (about 1/4 medium pineapple)
1 ripe banana, chopped
Combine the ice, coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

ASPARAGUS CASSEROLE 1 8oz. package egg noodles 1 1/3tbsp. olive oil 1 onion, chopped 1c. cooked chicken breast, chopped 1 bell pepper, chopped 2 stalks celery, chopped 1c. chicken stock 1 1/2c. sour cream ½ tsp. dried oregano 1 bunch fresh asparagus, trimmed and cut into 2 inch pieces 8 tbsp. grated parmesan cheese Directions 1.     Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 1 1/2 quart casserole dish. 2.     Cook noodles in a large pot of boiling water for 5 minutes, or until almost tender. Drain, and rinse under cold water. 3.     Heat the olive oil in a heavy skillet over medium heat. Cook onion for 4 to 5 minutes, stirring frequently. Add chicken, red bell pepper, celery, and chicken stock. Bring to a boil, and simmer for 5 minutes. Stir in sour cream and oregano. 4.     Spread half of the chicken mixture into the prepared dish. Arrange the asparagus over the chicken, spread cooked noodles evenly over the asparagus, and top with 5 tablespoons of Parmesan cheese. Cover with the remaining chicken mixture. Sprinkle with the reserved Parmesan cheese. 5.     Bake 30 minutes in the preheated oven, until lightly brown. RECIPE THEME FOR MARCH 9. 2015 BEET AND BLUEBERRY SALAD (with Arugula or other greens)

  • 3 tablespoons (45 ml) olive oil
  • 2 tablespoons (30 ml) red wine vinegar
  • 1 tablespoon (15 ml) maple syrup
  • 3-4 medium beets, cooked and peeled, cut into thin wedges
  • 1 cup (250 ml) fresh blueberries
  • 1 cup (250 ml) snow peas, blanched
  • 1 cup (250 ml) arugula or other greens
  • In a bowl, combine the oil, vinegar, and maple syrup. Add the beets and blueberries. When serving, add the peas and arugula and toss. Season with salt and pepper. Slice the meat and serve with the salad.

  • Pairs well with Pork Tenderloin:


    1 tbsp. olive oil

    1 clove garlic, minced

    2 tsp. chopped fresh thyme

    2 pork tenderloins (may we suggest Pine View Farms!)

    salt and pepper

    Preheat the grill, setting the burners on high. Oil the grate.  In a bowl, combine the oil, garlic, and thyme. Add the pork and coat thoroughly. Season with salt and pepper.  Place the tenderloins on the grill. Reduce the grill’s temperature to medium-low. Grill the meat for about 15 minutes, turning them at regularly. Set aside on a plate. Cover and let rest for about 10 minutes.

    **************For those of you who are friends with me on Facebook, here’s the recipe I made the other night (btw, I’m a big Food Babe fan!)

AVOCADO AND CARROT SALAD   (you can sub sweet potatoes for carrots if you wish!) RECIPE THEME FOR MAR 2.2015


1 medium butternut squash, peeled and diced 3 tablespoons olive oil 8 sage leaves 12 ounces pasta (Considering the “pros”, may we suggest Kaslo’s sourdough pasta?) 1 1/2 cups water or vegetable broth 1 tablespoon olive oil 1/4 cup diced yellow onion 2 cloves garlic, minced 1/8 teaspoon ground nutmeg 1/4 cup freshly grated parmesan cheese Salt and freshly ground black pepper, to taste


1. Bring a large pot of water to a boil. Salt the water and add the butternut squash. Cook until soft, about 12-15 minutes. 2. While the squash is cooking, fry the sage leaves. Heat 3 tablespoons olive oil in a small skillet over medium-high heat until surface is shimmering slightly. Add a few leaves at a time and cook until crisp, but still bright green, about 30 seconds. Transfer to a paper towel to drain. Season with salt. Set aside. 3. Using a large slotted spoon, carefully remove the squash from the water and place in a large bowl. Add the pasta to the boiling water and cook according to package instructions. 4. Place the cooked butternut squash in a large food processor or blender. Puree the squash until smooth. Add water or broth and puree until the sauce reaches your desired consistency. You may need a little more or a little less water depending on the size of your squash. In a large deep skillet, heat 1 tablespoon of olive oil over medium-high heat. Add onion and garlic and sauté until soft, 3-5 minutes. Add pureed butternut squash. Stir in the Parmesan cheese. Season with nutmeg, salt, and pepper. Add the pasta and stir until pasta is well coated. Chop two of the sage leaves and stir them into the pasta. Serve the pasta with remaining fried sage leaves and additional Parmesan cheese, if desired.

RECIPE THEME for FEB 23.2015

2c. chopped spinach, 
  • eggs

  • 1/4c. chopped coloured bell pepper

  • 2 tbsp. coconut oil

  • 1 cooked whole sweet potato (large, or a few small ones) – (do not dice!!!)

  • 1 cup crumbled feta cheese

  • 3/4 cup freshly grated Parmesan cheese (or combination of cheddar and swiss)

  • 3/4 cup chopped portobello mushrooms

  • 1/2 cup finely chopped green onions
  • 1/4 teaspoon dried Italian seasonings

  • 1 pinch salt and pepper, to taste

1/4 tsp. paprika
1/2 tsp. onion powder
  1. Preheat oven to 375 degrees.
Saute chopped pepper, in 2 tbsp. oil until tender, add spinach until softened.  Use a mandolin slicer (or cut really carefully) and slice cooked sweet potato in thin round pieces.  Set slices aside.
Whisk together the eggs and seasonings.  Grease a square “brownie” pan or pie pan with butter, olive oil, or coconut oil.  Place one layer of sweet potatoes on the bottom of the pan and then add spinach/peppers.  Top with another layer of sweet potato slices.  Pour eggs over layers and top with cheese.  Bake for 30 minutes, or until browned and set. Let cool for 20 minutes, cut in wedges and serve.  Top with your favourite hot sauce, salsa or sliced avocado!
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)
  • 1/2 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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