Spiced Roasted Delicata Squash With Arugula & Pear Salad.

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 […]

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Roasted Sweet Dumpling Squash, Apple & Walnut Brassica Salad.

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!

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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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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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Spaghetti Squash. A Seasonal Staple.

Baked spaghetti squash is one of my go-to fall dishes. It’s simple and fast to make, providing a healthy, satisfying and delicious meal. As a water-dense winter squash, spaghetti squash is low GI/sugar/starch but packs a healthy dose of vitamin C, Vitamin A, manganese, and fiber. Use the final cooked product as you would spaghetti, adding tomato sauce, pesto, or a little olive oil fresh herbs and s&p… and don’t dare throw away those seeds, bake up em so they are crispy and sprinkle over the squash!

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Ratatouille aka Confit Byaldi.

Ratatouille is one of my fave fall dishes, made with eggplant, peppers, onions, zucchini, and tomatoes – all in season now. It’s a delicious, satisfying and healthy dish that packs a lot of veggies into a meal. If you don’t have a mandolin you can thinly slice the veggies by hand, but a mandolin is a very useful tool to become aquatinted with.

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