Inspired by a potato and dill dish my Eastern European grandmother used to make, I decided to recreate this comforting childhood recipe using lower glycemic turnips instead of starchy potatoes – for balanced blood sugar. Thinly slicing the turnips, and slowly baking them, helps to release their natural sweetness, and cut the subtle bitterness of this seasonal root vegetable. While my grandmother’s bake contained plenty of vegetable oil and margarine, I lightened up the dish by using just a couple tablespoons of heart-healthy olive oil. Incorporating sweet red onion was another adjustment I made to the recipe – for additional flavor, texture, and nutrients. The fresh dill is what really makes this recipe reminiscent of my grandmother’s version, offering aromatic freshness and savoriness!
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: – Soy sauce (Braggs […]
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!
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!
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!
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!