I’m thrilled to be promoting my newly released Whole Food Plant-Based Guide this month, created in collaboration with Montreal-based illustrator Laucolo. Designed to encourage healthy cooking at home, to inspire people to explore a wide variety of colorful foods, and to serve as an alternative to the conventional food guide. Frame it or tack it on your fridge – a visually engaging education tool for everyone to enjoy!
These whole food, plant-based delicious donuts (or muffins) are composed of only real, nutritious ingredients – with no added sugars or oils. They are packed with fiber-rich complex carbohydrates – offering steady energy! The applesauce acts as an oil replacer, making it a low fat recipe. The applesauce and carrots also add natural sweetness, so you don’t have to use much maple syrup – a minimally processed, lower glycemic option. The tahini and hemp seeds are a source of protein, minerals, and Omega 3’s. The whole family will enjoy these satisfying, healthy baked goods for breakfast, snack, or dessert! Also a nutrient-dense pre-workout option, instead of processed granola bars for example.
Skin health is a major concern among many people I work with, from acne, to eczema, and rosacea – these conditions that are typically connected to diet and lifestyle factors, including hydration, nutrition, stress levels and hormone balance. As the largest organ of the body, the skin can be sensitive to both internal and external factors, and often reflects a person’s state […]
This seasonal soup is packed with vitamins, minerals, antioxidants, fiber, and deliciousness. A warming and tasty addition to any Fall lunch or dinner! While potatoes are typically paired with leek in soup, I prefer turnips – being a lower glycemic (less starch/sugars) root vegetable. Instead of processed Bouillon cubes/packaged veggie stock, I used umami-rich white miso paste to season the soup – which also provides probiotic benefits. To make the most of your time in the kitchen, I suggest prepping a big batch of soup, which is easy to freeze for future meals. Bake plenty of roasted cauliflower as well, which can be added to ‘pseudo-grain bowls’, warm salads, or enjoyed as a snack – dipped into homemade hummus for example. Having healthy dishes like this in the fridge or freezer, makes it easier to eat well throughout the week!
Making a nutritious and delicious salad dressing will inspire you to eat more veggies throughout the week! Once you find a recipe that you enjoy, prepare enough for at least three days worth of meals, making it easier and assemble a quick salad for lunch or dinner. I encourage you to experiment with different spices, herbs, aromatics, vinegars, oils, and fermented items – like the miso and nutritional yeast featured here. These ingredients not only enhance the flavor of your dressing, but offer fermented, probiotic boosting benefits – that support immunity, and gut health!
These sweet/salty, chewy/crunchy seed bars are a delicious and nutritious whole food, plant-based snack! Offering a full spectrum of amino acids/protein, unprocessed energy/carbs from the dates, plenty of fiber, vitamins, minerals, and antioxidants. A great back-to-school item for kids attending nut-free schools and otherwise. A healthier option compared to the packaged store-bought bars, made with processed sugars, refined oils, and preservatives. These DIY bars are made from just a handful of real, nutrient-dense ingredients. Quick and simple to make, this recipe requires no baking, just the use of a handy food processor – my go-to kitchen tool!
This is one of my weekly staple meals, and a recipe idea I typically suggest to my clients – as they transition towards a whole food, plant-based diet. Making a big platter of roasted vegetables and sauce to enjoy throughout the work-week, is one of the ways I encourage people to make healthily eating more efficient. Washing and chopping vegetables takes time and energy, so you may as well do it in bulk! This allows you to quickly assemble a healthy, delicious, plant-based meal – without having to start from scratch each day. Choose any combination of vegetables you enjoy, and try to purchase as much seasonal, local produce as possible.
Fava beans aka Broad beans are a fantastic source of protein, fiber-rich complex carbs, B Vitamins, iron, calcium, magnesium, and potassium. All podded beans and vegetables can be grilled! bringing out their natural sugars/ sweetness, and giving them extra flavor from the high-heat cooking process. I used a grill pan at home to prepare these, as I don’t have a BBQ, but you can certainly use a proper grill instead. Next time you’re BBQ’ing, throw some seasonal favas on the grill, as a change from veggie burgers or dogs!
This fresh and satisfying complete-meal salad makes a great picnic dish, or healthy addition to your summer BBQ! Celebrating one of my fave leafy greens, Swiss Chard! using both the leaves and delicious stems – which are often unnecessarily thrown out. The slightly bitter, sweet, earthy and tender leaves make for a tasty and nutritious salad base, as an alternative to your usual suspects (kale/romaine/arugula). Combining the bitter chard and radicchio, with the sweet apple, currants, and maple dressing – helps to balance the flavor of this dish. Adding crunchy dry toasted sunflower seeds offers a texture and nutty taste – a completely different food compared to raw sunflower seeds. They also provide a serving of protein and healthy unsaturated fats, along with the chickpeas – another good source of plant-based protein!
These delicious and nutritious bars are packed with plant-based protein, good fats, and whole-food carbs – an ideal pre or post-workout snack. Designed for the plant-based athletes I work with, this recipe offers concentrated energy from the fiber-rich dried fruits, and protein from the nuts and seeds. This combination of macronutrients provides a boost of energy without spiking your blood sugar level, and allows for steady energy release. Unlike store-bought packaged bars, these have zero added sugars, oils, or preservatives – making it a much healthier option. These bars can also be enjoyed as a dessert, a healthy and tasty treat for the whole family!