pumpkin seeds

Quinoa & Roasted Beet Salad with Seeds & Basil Dressing.

This nutrient-dense and satisfying ‘complete meal’ salad is rich in earthy, nutty flavors, and multiple textures. The quinoa, almonds, and pumpkin seeds – provide protein, good fats, and fiber. Along with the leafy greens, which offer plenty of vitamins, minerals, and antioxidants – the juicy sweet cherry tomatoes, and hearty roasted beets, create a hearty dish. Everything is brought together with the fresh, aromatic basil dressing! I suggest preparing enough of each component, to enjoy for 3 days worth of meals – saving time in the kitchen!

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Spiced Leek & Turnip Soup with Roasted Cauliflower & Pumpkin Seeds.

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!

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Four-Seed & Date Protein/Energy Bars.

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!

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Farro, Butternut Squash, Arugula Salad with Pomegranate & Pumpkin Seeds.

This is one of my favourite Fall recipes, that I designed as a complete meal salad, offering a balance of complex carbohydrates (vegetables, farro), plant-based protein (farro, pumpkin seeds), and healthy fats (pumpkin seeds, olive oil). The pomegranate is a simple carbohydrate but from a whole food source, providing flavonoids & polyphenols antioxidants, vitamin C, calcium, and iron. TIP: Prep the components to this salad in bulk, and keep separate in the fridge, so enjoy for 2-3 days of meals. It is always efficient to cook up the whole bag of farro, in order to use in salads like this throughout the week!

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Roasted Delicata Squash, Arugula & Fennel Fall Salad.

This warm salad is a healthy and comforting meal to enjoy during these cooler months. While the season for Delicata squash is coming to an end, I’ve been enjoying the last days of its deliciousness! My favourite winter squash, Delicatas are a beautiful pale yellow colour with green stripes. Their small size makes them sweeter and easier to prep/cook. One can find them at outdoor markets, farmers markets and some health food stores in Quebec between the months of September to November. If you cannot source this special veggie, any other hearty winter squash will work in this salad, like butternut, Acorn, Buttercup, Kobocha, or Pumpkin – which are readily available all year round. With the exception of spaghetti squash, the skins of winter squash are edible so please do not peel them. Not only are the skins packed with nutrients, but they become crispy and delicious when roasted! All winter squash are a great source of fiber, vitamins A, C, other antioxidants that support a strong immune system.

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