This simple roasted squash and arugula salad is satisfying and nourishing – one of my favourite fall dishes! Offering plenty of flavour, texture and nutrients like vitamins, minerals, fibre, and heart-healthy fats. The key is to season the sliced ‘Delicata’ (or use ‘Sweet Dumpling’ squash! with spices, and roast until tender – bringing out its […]
This delicious and nutritious dip was inspired by the bounty of beautiful seasonal zucchini. A quick, and simple take on ‘hummus’ that can be enjoyed with veggies as a snack, or as a spread on sandwiches or toast – providing plenty of flavour and nutrition. Feel free to use any varieties of zucchini you can find at the market – or are growing at home!
This whole food dish is my plant-based take on a classic holiday roast! Celebrating celeriac – a delicious and nutritious root vegetable that is often overlooked. Seasoned in warming spices, and topped with fresh parsley, and bright sweet pomegranate seeds – this is a satisfying, flavorful, nutrient-dense seasonal winter recipe! Ingredients: – 1 Medium Celeriac […]
This seasonal salad is packed with fiber-rich complex carbs (for stable energy), vitamins, minerals, antioxidants, Omega 3’s, protein and deliciousness! The comforting roasted squash, hearty winter greens, fresh parsley and apple, sweet cranberries, and crunchy walnuts create a balanced bite. I suggest preparing enough for 3 days worth of whole food, plant-based meals – making the most of your cooking time!
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!
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!
This colourful nutrient-dense side salad is a delicious addition to your lunch or dinner! Offering fiber-rich complex carbs (for sustained energy), amino acids (proteins), vitamins, minerals, and a wide mix of antioxidants. Kale, cabbage, and cabbage sprouts are part of the cruciferous family aka Brassica. Aside from being sources of vitamins K, A, C, calcium, and iron, they also contain anti-cancer antioxidants Glucosinolates. Purple pigmented kale, and cabbage provide Anthocyanins, another potent antioxidant with anti-cancer benefits. I chose to use these beautiful purple and red cued vegetables, to offer you more nutritional bang for your buck!
Red Orach Farm is a 2-Acre organic vegetable farm located one-hour outside of Montreal. Run by my friend, farmer Nick Kuepfer, and owned by Kiva Stimac and Mauro Pezzente, of Montreal’s fantastic restaurants/venues Casa Del Popolo, La Sala Rossa, La Vitrola, and Popolo press. Nick grows a variety of organic heirloom vegetables, herbs, and mushrooms, providing a number of the city’s chefs with high quality produce. He also offers an annual CSA program (Community Supported Agriculture), delivering Farmers’ baskets to your door each week, from June to August. I had the pleasure of spending a day at Farm Red Orach, and learned a great deal about sustainable agriculture. In conjunction with my visit, I interviewed Nick about his personal experience being a small-scale organic farmer in Quebec, and am happy to share these insights with you!
This delicious and nutritious ‘complete meal’ plant-based salad is a fantastic source of vitamins, minerals, protein, and fiber. Using cauliflower instead of couscous (pasta) or rice, provides a lower-glycemic (less starch) and more nutrient-dense dish.