Make the maple toasted walnuts! Toast the walnuts for 15 minutes at 400 degrees. Once baked and cooled, chop the walnuts into small pieces. Using a mandoline, carefully slice the apples into rounds. If you don’t have a mandoline, slice the apple by hand, using a sharp knife. After slicing the apples, coat them in fresh […]
This bright and delicious berry dessert, is made from nutritious whole foods – with no refined ingredients. Composed mostly of nuts, dried fruit, berries, and a little maple syrup – to sweeten the creamy cashews. The frozen berries, fresh lemon and ginger, provide plenty of flavor, and balance the natural sweetness of the recipe. Texturally, the […]
I used organic raw sesame seeds from Montreal’s Prana Bio, however you can use any non-roasted sesame seeds available. Cheesecloth can be purchased at many health food stores, and speciality food shops, or ordered online. I got mine at PA Nature! Soak the sesame seeds for 8-hours. Do this overnight, or start soaking in the morning – […]
Inspired by the flavors of both Middle-Eastern and Mediterranean cuisines, I wanted to create a protein-packed, plant-based comfort dish, that featured: Creamy cashew ‘cheese’, roasted peppers, caramelized onion, meaty tempeh crumble, and socca aka chickpea-flour flatbread. Each nutrient-dense bite is rich in flavor and texture – so one slice goes a long way! Socca is a versatile base for many different savory combinations. Once you prep the flatbread/s, feel free to add whatever toppings you enjoy! Adjusting this recipe to suit your personal preferences. You can also just use the cashew cheese, and/or the tempeh crumble recipes – to incorporate into plenty of different dishes! Keep each component separate, to assemble into multiple meals throughout the week- making the most of your precious time in the kitchen. As always, my goal is to provide you with healthy culinary ideas, to inspire your whole food, plant-based cooking!
This simple 4-ingredient plant-based dessert is composed of nutritious ingredients, and is quick and easy to prepare. These apricots make a wonderful edible gift – a real crowd-pleaser! Inspired by middle-eastern flavors, which often feature pistachios and dried fruit – I wanted to create a sweet and salty bite, with multiple textures. Naturally ‘packaged’ in individual bites, you can enjoy 2 or 3 chocolate-dipped apricots and feel satisfied!
My ode to spring! This light, seasonal dish offers a mix of nutrient-dense vegetables, and different textures – providing energizing nourishment, without overloading your digestive system. The fermented miso also provides probiotic benefits, supporting the gut/body during the seasonal transition. As we move into warmer weather, and away from heavy winter meals, we can start incorporating more fresh, and lightly cooked whole plants into our diets – like this! These vitamin, mineral, and fiber-rich foods are immune supporting, that are especially supportive during ‘allergy season’. Eating (somewhat) seasonally, allows us to rotate our diets – obtaining a wider spectrum of nutrients, and making our meals more varied and interesting!
This sweet and salty single-serving dessert, is my healthier take on a childhood classic. Created for a PB and dark chocolate-loving friend, on her birthday – this is a fun and special edible gift to make for your loved ones! While store-bought peanut butter cups have plenty of added refined sugars, processed milk products, and chemical preservatives – this recipe is made from just three ingredients – dark chocolate, pure peanut butter, and a touch of salt. Peanuts are a great source of protein and healthy unsaturated fats, Vitamin E, B vitamins, calcium, magnesium, and fiber. While dark chocolate is not a ‘health food’, it does contain nutrients in the form of iron, magnesium, calcium, zinc, Vitamins K, B vitamins, and fiber.
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!
My whole food plant-based version of smoked salmon and cream cheese, featuring carrots and silken tofu! This light and tasty healthy snack, or appetizer provides a balance of fiber-rich complex carbohydrates, plant-based protein, vitamins, minerals, and antioxidants. It is also simple and easy to prepare! The shaved carrot ‘lox’ requires a quick marinade, using hickory liquid smoke, fresh lemon juice, salt and pepper. This mixture tenderizes the root vegetable, and provides a smoky, briny flavor. The soft silken tofu is blended in a food processor with ‘cheesy’ nutritional-yeast, and umami-rich white miso – offering a smooth and savory schmear. Mary’s crackers serves as the base of this recipe, made from a handful of wholesome, nutritious ingredients – this is one of the few packaged products I recommend. However, one can also use another whole grain, unrefined cracker or bread instead. Classically paired with ‘smoked salmon’, the fresh dill is an important component to this recipe (not just garnish), as it brightens the dish and brings all the flavors together!
Sweet and sticky dates are nature’s ultimate candy! Wonderful on their own, and even more delicious when jazzed up like this. Stuffed with crunchy toasted almonds, dipped in slightly bitter dark chocolate, coated in nutty pistachios, bright orange zest, and sea salt – this plant-based recipe is rich in flavor and nutrients. Naturally ‘packaged’ in individual-sized portions, these stuffed dates are a small, yet satisfying treat – composed of wholesome ingredients. To me, it is perfectly healthy to enjoy a homemade plant-based dessert like this on occasion – as part of a balanced diet!