Wednesday, November 16, 2016


Yield: 4 servings

1 tbsp olive oil
1 red onion, chopped
4 cloves of garlic, finely minced
1 Japanese eggplant, chopped
1 large zucchini, chopped
2 bell peppers, red and yellow or green, chopped
2 large ripe tomatoes, diced
1 small can plum tomatoes
4 sprigs of fresh thyme
1 tbsp balsamic vinegar
juice of 1/2 lemon
salt and pepper
1/2 bunch of fresh basil, finely chopped

1. In a large saucepan, over medium heat, heat the oil. Add onion and cook for 3 minutes.
2. Add garlic, eggplant, zucchini, peppers, tomatoes, and canned tomatoes. Cover and cook for 10-15 minutes, stirring occasionally, until vegetables are just tender.
3. Add the thyme, vinegar, and lemon juice. Season with salt and pepper. Stir to combine.
4. Add basil just before serving.

Stuffed Peppers

Yield: 4 servings

4 bell peppers, different colours, halved lengthwise and seeded 
2-3 tbsp olive oil
salt and pepper
1 cup quinoa
1 lb ground meat (beef, pork, turkey) (optional)
1 small onion, chopped
2 cloves garlic, finely minced
1/2 zucchini, finely diced
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper
2 roma tomatoes, seeded and diced
1 cup loosely packed fresh parsley leaves, chopped

1. Preheat the oven to 375F.
2. Arrange bell pepper halves on a baking sheet. Drizzle with 1 tablespoon of oil and some salt and pepper. Bake for 15-20 minutes or until just fork tender.
3. Meanwhile, cook the quinoa with 2 cups of water. Bring to a boil, cover, and reduce heat to low and cook for 15 minutes, or until water is absorbed. Remove from heat.
4. In a medium saucepan, over medium-high heat, heat 1 tablespoon oil. If using, add the meat and cook through. Remove from pan and set aside.
5. In the same pan, heat the remaining 1 tablespoon of oil. Add the onions and cook, stirring occasionally, until soft, about 4 minutes.
6. Add the garlic and zucchini and cook until zucchini is tender, about 4 minutes. Remove from heat.
7. Add spices, tomato, parsley, and cooked meat if using. Stir to combine.
8. Stuff the pepper halves with the quinoa mixture. Serve warm or at room temperature.

Stuffed Acorn Squash

Yield: 4 servings

2 medium acorn squash 
3 tbsp apple cider vinegar
3-4 tbsp olive oil
2 tbsp maple syrup
salt and pepper
1 cup red quinoa
1 lb ground meat (beef, pork, turkey) (optional)
1 small onion, chopped
2 cloves garlic, finely minced
1 tsp curry powder
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper
1/4 cup dried cranberries
1 cup loosely packed fresh parsley leaves, chopped
1/4 cup pistachios, coarsely chopped

1. Preheat the oven to 400F.
2. Cut each squash in half lengthwise and scoop out and discard the seeds. Arrange the halves on a baking tray, flesh-side up.
3. In a small bowl, whisk together the vinegar, 2 tablespoons of the oil, and the maple syrup. Leaving 1-2 tablespoons for later, divide the remaining mixture between the four squash halves and sprinkle with some salt and pepper.
4. Put the squash flesh-side down in the baking dish. Roast until the squash is fork-tender, 40 to 50 minutes. 
5. Meanwhile, cook the quinoa with 2 cups of water. Bring to a boil, cover, and reduce heat to low and cook for 15 minutes, or until water is absorbed. Remove from heat.
6. In a medium saucepan, over medium-high heat, heat 1 tablespoon oil. If using, add the meat and cook through. Remove from pan and set aside.
7. In the same pan, heat the remaining 1 tablespoon of oil. Add the onions and cook, stirring occasionally, until soft, about 4 minutes. Add the garlic, curry powder, cinnamon, salt, and pepper, and stir until the spices are toasted, about 1 minute. Remove from heat.
8. Stir in the cranberries, parsley, pistachios, remaining maple mixture, and cooked meat if using.
9. Stuff the squash halves with the quinoa mixture. Serve warm or at room temperature.

Smoothies (ideas)

  • blueberries, spinach, ginger, mint, banana
  • blueberries, mango, kale, hemp hearts, banana
  • spinach, cucumber, mango, banana, lime, coconut milk
  • cleanser - 3 stalks parsley, 3 stalks cilantro, 1 stalk celery, 1/4 cucumber, 1/4 lemon, 1/2 apple, 1/2 banana, thumbnail piece of ginger, 1 cup water or coconut water
  • ritual (eat with a spoon) - banana, berries, 1 scoop protein powder, 1 tbsp chia seeds, 1 tsp macca, 1 tbsp cocoa powder or nibs, 1 cup water or nut milk
  • blueberry cream - blueberries, banana, ginger, 1/4 tsp vanilla powder or extract, 1 cup water or coconut milk
  • enzyme time - pineapple, papaya, kale, 2 tbsp chia, flax, or hemp seeds, 1 cup water or nut milk
  • hemp - 2 bananas, 3 tbsp hemp seeds, 1 tbsp spirullina, 1/4 tsp vanilla powder, 1 cup water or almond milk
  • blueberry basil - 1 cup blueberries, 1 banana, 5-7 basil leaves, 1 tbsp tahini/almond butter, 1 tbsp maple syrup, 2 tbsp hemp seeds, 1 cup spinach, 1 cup water or nut milk
  • coconut cucumber spinach - 1 large english cucumber, 1 ripe green pear, 2 ripe bananas, 3 cups spinach, 2 tbsp lemon juice, 1 tsp spirulina, juice of one young coconut (or ¾ cup cold water or ½ cup water and ½ cup ice), 8-10 big mint leaves 
  • blueberry almond butter - 2 ripe bananas, 1/2 cup blueberries, 1 tbsp almond butter, 3/4 cup almond milk, 1 tbsp flax seeds, 1 tbsp chia seeds
  • strawberry lime - 1 cup strawberries, 1 cup spinach, juice of 2 limes, 1 tbsp chia seeds, 3/4 cup almond milk, 1/2 cup ice
  • chocolate fruit shake - 2 bananas, 1/3 cup strawberries or blueberries, 2 tbsp cocoa powder, 2 tbsp almond butter, 1 tbsp ground flax, 2 cups almond milk, 1 tbsp maple syrup, 1 cup spinach, 1/3 cup ice
  • raspberry orange - 1 1/4 cup raspberries, 1 banana, 3/4 cup orange juice, 1/2 cup pomegranate juice, 3/4 cup almond milk
  • kale berry - 1 banana, 1/2 cup frozen mixed berries, 1 tbsp hemp seeds, 2 cups kale, 2/3 cup pomegranate juice, 3/4 cup water
  • green ginger - 1 tbsp ginger, 1/2 lemon or lime, 1 cup pineapple, 1 banana, 1 cup spinach, 1/2 cup kale, 1 tbsp flax or hemp seeds, 1/3 cup coconut milk, 2/3 cup almond milk, 3/4 cup water
  • pineapple cucumber - 1/2 cup cucumber, 1 cup pineapple, 1 banana, 1 lime, 1 cup spinach/kale, 1/2 cup water, 1/2 cup coconut milk

optional add-ins:
  • spinach or kale - greens always a good idea
  • protein powder - whey concentrate, VEGA sport performance
  • spirullina - blue-green algae, full of vitamins, minerals, nutrients
  • bee pollen - high in antioxidants and B-vitamins, increases strength, endurance, energy
  • cocoa powder or nibs - high in antioxidants, magnesium, iron, PLA - chemicals we produce when we fall in love and give us focus and alertness
  • MCT oil - 1 tbsp, source of energy
  • maca root powder - 1 tsp, hormone regulator, endurance, strength
  • cinnamon - 1/2 tsp, regulates blood sugar, warming effect
  • hemp seeds/hemp protein powder - 1 tbsp, source of EFAs, protein, sulfur-bearing amino acids, reduce inflammation, source of GLA, high in minerals, helps balance hormones


Yield: 6 servings

2 tbsp olive oil
1 lb ground meat (beef, pork, turkey) (optional)
1 medium red onion, diced
4 cloves garlic, finely minced
2 medium carrots, chopped
2 stalks celery, chopped
1 red bell pepper, chopped
1/2 zucchini, chopped
1/2 tsp salt
1/2 tsp ground pepper
2 tbsp chili powder
2 tsp ground cumin
2 tsp smoked paprika
1 tsp dried oregano
1 bay leaf
1 can diced tomatoes
1 can red kidney beans
2 cups vegetable broth (or water)
2 tsp sherry vinegar or red wine vinegar or lime juice
garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream, grated cheddar cheese, etc.

1. In a large pot, over medium heat, warm the olive oil. If using meat, add meat and cook through. Remove from pot and set aside.
2. Add another splash of olive oil to the pot. Add the onion and garlic and saute for 3 minutes, or until onions start to soften.
3. Add carrot and celery. Stir to combine and then cook, stirring occasionally, until the vegetables are tender, about 5 minutes.
4. Add bell pepper and zucchini, and then add all the spices. Cook until fragrant while stirring constantly, about 1 minute.
5. Add the diced tomatoes, the beans, and vegetable broth. If using, return cooked beef to pot. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for about 30 minutes.
6. Optional: For the best texture, transfer 1 cup of the chili to a blender and blend until smooth, then pour the blended mixture back into the pot.
7. Add the vinegar and mix, to taste. Serve with garnishes of your choice.
8. Chili will keep well in the refrigerator for about 4 days.


Tuesday, November 15, 2016

Seedy Coleslow

Yield: 4-6 servings

2 cups purple cabbage, finely sliced 
2 cups green cabbage, finely sliced
2 cups shredded carrots 
1/4 cup chopped fresh parsley
3/4 cup mixed seeds (pumpkin, sunflower, sesame, poppy)

1/4 cup olive oil
2-3 tbsp lemon juice
1 clove garlic, finely minced
1/2 tsp ground cumin
1/2 tsp salt
1/2 tsp ground pepper

1. In a medium serving bowl, combine the prepared purple and green cabbage, carrots and parsley. Set aside.
2. Measure out your seeds into a small skillet. Toast over medium heat, stirring frequently, until the seeds are fragrant. Pour the toasted seeds into the mixing bowl and toss to combine.
3. To make the dressing, in a small bowl, combine the olive oil with 2 tablespoons lemon juice. Add the garlic, cumin, salt and pepper, and whisk until thoroughly blended.
4. Drizzle the dressing over the slaw and toss until all of the ingredients are lightly coated in dressing. Taste and add an additional tablespoon of lemon juice if the slaw needs a little more zip.
5. Serve immediately or cover and refrigerate to marinate for up to several hours.

Kale Salad (ideas)

- orange and fennel
- apple, almond, pecorino
- summer berry: blueberry, strawberry, sliced almonds, dried cranberry, sunflower seeds

Caribbean Rice and Beans

Yield: 4 servings

2 tbsp olive oil
1 small onion, diced 
2 garlic cloves, minced
1/2 tsp dried thyme (or 1 small fresh thyme sprig)
1 cup long grain rice (uncooked)
1 can coconut milk
1/2 cup water
1 bay leaf
2 tsp cajun spice
1/2 tsp paprika
3/4 tsp salt
1/4 tsp black pepper
1 400g can red kidney beans, rinsed and drained

1. Heat oil in a medium saucepan over medium high heat. Add onion, garlic, and thyme and sauté for 3 minutes until starting to soften.
2. Add remaining ingredients except beans and stir to combine. Bring to a boil, then cover and reduce heat to low.
3. Cook for about 20 minutes, or until all the water is absorbed. Add beans.
4. Remove from the stove and allow to rest for at least 15 minutes before serving.
5. Serve with jerk chicken.

Jerk Chicken

Yield: 4 servings

1-1/2 lbs boneless, skinless chicken thighs
1/2 tsp salt
1 tsp freshly ground black pepper
1/4 tsp ground turmeric
1/4 tsp cayenne pepper
1/4 tsp chilli powder
1/4 tsp garlic powder
1 tsp ground cumin
1 tsp dried thyme (or 1/2 teaspoon ajwain seeds)
1 tsp bright red paprika
1/2 tsp cinnamon
1/4 tsp allspice
1/4 tsp nutmeg
2 tbsp brown sugar
3 tbsp olive oil 
1 tbsp soy sauce (or tamari)
juice of 1 lime

1. Preheat the oven to 350F. 
2. In a small bowl, mix together the spices. 
3. In a separate bowl, mix the spice mix with the wet ingredients.
4. Add the chicken and mix well. Set aside for 10 minutes. 
5. Place on a sheet pan and bake for 20 minutes or until cooked through. 

Beef and Broccoli Stir Fry

Yield: 4 servings

2 sirloin steaks
2 tsp ground coriander
salt and pepper
olive oil
1 red onion, peeled and thinly sliced
2 cloves garlic, peeled and thinly sliced
1 thumb-sized piece fresh ginger, peeled and finely chopped
1 red chilli, thinly sliced
1 head broccoli, cut into florets
3 tbsp soy sauce (or tamari)
1 tbsp honey
1 tsp sesame oil
rice noodles
lime, cut into wedges

1. Slice steaks into thin strips. Season with coriander and salt and pepper.
2. Heat wok or large frying pan until very hot. Pour in a splash of olive oil, and then add the beef. Stir fry for a couple of minutes, until beef is medium rare. Remove beef from pan.
3. Add another splash of oil to the pan, and then add onion, garlic, ginger, and chilli. Fry for 2 minutes until onion has softened slightly.
4. Add the broccoli and fry for another 2 minutes.
5. Add the soy sauce, honey, and sesame oil. Add the cooked beef back to the pan. Toss until everything is well coated.
6. Serve over rice noodles with lime wedges on the side.

Mediterranean Chicken

Yield: 4 servings

4 chicken thighs, bone-in
1 tsp dried oregano
1/2 tsp cayenne pepper
salt and pepper, to taste
2 tbsp olive oil
juice of 1/2 lemon
4 lemon slices
2 cloves garlic, sliced thinly
1/3 cup kalamata olives, pitted and sliced
3 tbsp parsley, chopped

1. Dredge chicken in oregano, cayenne, salt, and pepper.
2. Heat oil in a medium skill over medium heat. Place chicken in hot skillet and cook until lightly golden, about 3 minutes.
3. Turn chicken over, and add lemon juice, lemon slices, garlic, olives, and parsley. Cook for 8-10 minutes, stirring occasionally, until chicken is cooked through.

Monday, November 14, 2016

Lemon Poppyseed Muffins

Yield: 16 mini muffins

1 1/4 cup almond flour
2 tbsp coconut flour
1 tbsp poppy seeds
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt
1/4 cup fresh lemon juice
zest of 1 lemon
3 eggs whisked
3 tbsp coconut oil, melted
1/4 cup of raw honey
1 tsp vanilla extract

1. In a small bowl, mix all the wet ingredients together.
2. In a medium bowl, combine all the dry ingredients.
3. Pour the wet ingredients into the dry ingredients bowl, and stir into a batter.
4. Let batter set for a few minutes, then stir again.
5. Grease a muffin tin or use muffin liners and fill each about two-thirds full.
6. Bake about 15-20 minutes, or until a toothpick inserted into a muffin comes out clean.

Potato and Broccolini Frittata

Yield: 4 servings

8 small waxy potatoes
1/4 cup olive oil
1 small red or white onion, thinly sliced
1 bundle broccolini, chopped into 1-inch pieces
8 large eggs
1 cup grated Parmesan cheese (could substitute nutritional yeast or goat's cheese)
salt and pepper, to taste

1. Preheat the oven to 350F.
2. Place the potatoes in a small pot of water. Bring to a boil and simmer for 10 minutes, or until potatoes are tender. Remove from water, slice into bite-sized pieces, and set aside.
3. Over medium heat, add the olive oil to a large, ovenproof frying pan (ideally 12 inches). Add the onion and cook for 1 minute.
4. Add the broccolini and cook over medium-low heat until the broccolini is mostly tender, about 3-4 minutes, stirring frequently.
5. Beat eggs with the parmesan and salt and pepper, and pour it over the vegetables in the frying pan. Add the cooked potatoes. Cover and cook over medium (or medium-low, if it seems to be browning too quickly) until the eggs are mostly set.
6. Place pan into the oven and bake until the top is bronzed and the eggs are just set throughout, approximately 5 minutes. Let cool slightly before slicing into wedges or squares.