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This recipe is high in mood- and brain-boosting vitamins, contain stress-fighting and inflammation-reducing antioxidants, and have nutrients that boost your immune system. Pistachios don’t just taste...they pack quite a bit of nutrition in this recipe.  (serves 4)
Preheat your oven to 375ºF/190ºC. Line a baking sheet with foil and spray lightly with cooking spray. Pat the salmon dry and place it on the baking sheet. Season lightly with salt and pepper. Prepare the crust: In a small bowl, mix the olive oil, garlic, mustard, lemon, and maple syrup. Spread about ¾ of the lemon-maple mixture over the salmon. Add the chopped pistachios to the remaining mixture and stir until the pistachios are well coated. Spread over the salmon and, using the back of a spoon or fork, gently press the nuts into the salmon to ensure they stick. Bake until the salmon is done, about 15 to 20 minutes, depending on thickness. It should be flaky. Remove from the oven and let rest for a few minutes before serving. You may want to put this on your regular rotation :)
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Not only does cumin add a spicy flair to dishes, but it’s also known for its healing properties. In traditional medicine, cumin is used to treat digestive problems, diabetes, and a wide variety of ailments. Modern research shows that cumin may contain compounds that help with insulin control, improved cholesterol, healthier digestion, and even memory loss. Cumin is loaded with antioxidants and a good calcium and magnesium source. Cumin is also one of the few foods that’s naturally rich in iron … and is considered a good source of iron even when used just as a seasoning! Try this spicy-sweet roasted carrots recipe with cumin. It can be made in the oven OR on the grill – which means it’s a great side dish for a BBQ. The cumin seeds give a pop of just-right spice. If you’re grilling, seal the prepped carrots in foil and roast until tender.  (makes 4 servings)
Preheat the oven to 450ºF/230ºC. Slice the carrots. In a medium bowl, mix together the rest of the ingredients. Add the carrots and mix well. Spread out the carrots in a single layer on a rimmed baking sheet. Roast for 20 mins and then remove from the oven to flip the carrots over to ensure even cooking. Roast for another 10-12 minutes, until browned. Try not to eat them all at once :) This Superfood Bowl comes together fast. In just a few minutes, you can have 4 healthy meals ready for lunch or dinner. Quinoa is high in protein, but if you want more protein, add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving. You don’t have to buy premade ingredients – you can cook everything from scratch ahead of time if you want!  (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon/lime juice. If it’s too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. In each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. I hope this recipe makes your lunches easier and more delicious. There are a LOT of new pasta varieties on the market now … and many of them are made with beans like lentils and chickpeas. Bean-based pasta offers some real benefits over traditional wheat-based noodles. Bean pasta typically include TWICE protein and fibre and pack fewer carbs. Plus, they are super filling and help your digestive system do its job. You can find bean-based pasta in pretty much any grocery store. The ingredients and nutrient profile can vary widely, so read your labels. If you haven’t tried nut-based “cheese” before, you’ll be surprised at how great this recipe is. This dish comes together fast – about the length of time, it takes to make the pasta.  (makes 4 servings)
Cook the pasta according to the package directions. While the pasta is cooking, heat the olive oil in a skillet. Add the garlic and cook for about 30 seconds, constantly stirring, so it doesn’t burn. Add the spinach and broth to the skillet and let cook, frequently stirring, until wilted (4-5 minutes). Add the lemon juice and zest and remove from the heat. Drain and rinse the cooked pasta and add it to the skillet, stirring to combine. Season to taste with salt and pepper. Mix the walnuts, nutritional yeast, and salt in a small bowl, stirring well. Sprinkle over the pasta and serve. This recipe makes a healthy snack that feels like a special treat. Make sure you use sweet, ripe raspberries and good quality chocolate that’s around 70% cocoa. This recipe is loaded with fibre, vitamin C, and a long list of antioxidants and plant chemicals that help keep you healthy and boost your immune system.  (makes 2 servings)
Mash half of the raspberries and mix them in a small bowl with Greek yogurt and honey. Divide this mixture in half and place each half in a serving bowl. Top each bowl with half of the remaining berries. Sprinkle each with half of the chopped dark chocolate. Eat and enjoy! I’ve got a meal prep superfood bowl recipe that’s fast & easy … and it uses convenience foods! In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner! Want to add more protein? Just add 3-4 ounces (80-115 g) of cubed rotisserie or grilled chicken to each serving. You don’t have to rely on the convenience food option. Just cook the ingredients ahead of time, and assemble your superfood bowl when it’s mealtime.  (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon juice. If it is too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. To each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. Serve and enjoy! I’ve got a delicious shake recipe for you with a LONG list of good-for-you benefits. That’s because it contains tart cherry juice – aka the juice of sour Montmorency cherries. Tart cherry juice is linked with improved strength and less muscle soreness post-workout, better sleep, less joint pain, better brain health, and a stronger immune system, and the list goes on! The pineapple adds some sweetness, but it also has even MORE compounds that help your body recover from workouts (especially the enzyme bromelain). Use unsweetened juice to avoid the added sugars in sweetened versions.  (serves 1)
Place the tart cherry juice, cacao powder, spinach, and protein powder (if using) in a blender and blend until smooth. Add the pineapple, hemp seeds, and yogurt, and blend until it reaches your desired consistency. Pour into a serving glass and drink! Delicious! This recipe is a winner … because it makes just about every vegetable taste great! It’s one of my favourite sauces for green beans (& it’s also excellent on broccoli). You can make this with frozen green beans, too – just defrost them in the microwave first. It’s a great $$$ and time saver. To make this a meal, serve with tofu ... or add some chicken or shrimp.  (serves 4)
In a large skillet over medium heat, add ½ Tbsp sesame oil and the garlic, saute for a few seconds (just enough to toast the garlic without burning), and add the green beans. Stir fry until the beans start to brown slightly. While they are cooking, prepare the sauce: in a bowl, combine the remaining ½ Tbsp sesame oil with the coconut nectar, nut butter, ginger, rice wine vinegar, hot sauce, and water. Stir to combine, making sure the nut butter is fully incorporated. Once the green beans are almost done, lower the heat and stir the sauce into the beans. Let simmer until the beans are ready. Taste and adjust seasonings. Peach is my main focus in this recipe. Like other stone fruits, peaches are a great source of nutrition – rich in vitamins, minerals, fibre, and antioxidants. They are high in fibre, which means they’re good for digestion and gut health. Peach is packed with health-boosting antioxidants and heart-healthy micronutrients that help keep your blood pressure and cholesterol in check. Peaches contain substances that help stop your body from releasing histamines, which can be triggered when exposed to something you’re allergic to. Histamines can make you sneeze, cough, itch, etc. You can eat peaches raw, sliced into salads, stir-fried, grilled, broiled, blended into smoothies, or even for dessert!  (serves 4)
Preheat the grill to high heat. Peel the peaches cut them in half, and carefully remove the pits. Brush the cut sides with half of the oil. Brush the pork with the rest of the oil, and sprinkle with ½ tsp of salt and pepper. Place the pork on the grill and grill, turning every few minutes, until an internal thermometer measures 160ºF/70ºC. While the pork cooks, place the peaches on a separate part of the grill, cut side down. Turn occasionally, grilling for about 8 minutes until tender. Rest the pork on a cutting board and set the peaches aside to cool. Meanwhile, whisk together the sugar, vinegar, and ginger in a medium bowl. Chop the slightly cooled peaches and add them to the sauce, stirring well to combine. Slice the pork, place it on a serving platter, and top it with the chutney. Serve and enjoy! This salad features one of my favourite kinds of lettuce that is low in calories and high in vitamins and minerals like vitamins A, C, K, iron, calcium, folate, potassium, and magnesium). All of those micronutrients can help support your immune system, eye health, and organ function. Plus, folate is critical in preventing birth defects. Arugula also contains glucosinolates … a type of phytochemical believed to decrease the risk of breast, prostate, lung, and colon cancers. And you won't even taste the sharp flavour of arugula in this recipe.  (serves 4)
For the salad:
Prepare the salad by placing all of the ingredients in a large bowl. Make the dressing by whisking together the juice, syrup, and zest. Continue whisking while slowly pouring a light stream of oil into the juice mixture. Keep whisking until combined. Season with salt and pepper. Pour the dressing over the salad and toss to coat. Serve & enjoy! Cottage cheese is one of those “love it or hates it” foods. It’s been up and down the food popularity scale … but it’s always held a top spot on many “healthy foods” lists. It’s low in calories and fat, high in protein, packed with calcium, and full of nutrients. It’s also a reliable source of vitamin B12, selenium, riboflavin, phosphorus, and folate. Nearly 70% of the calories in cottage cheese come from the casein protein, which includes all of the essential amino acids the body needs for muscle growth & repair. Plus, it’s slow to digest, so it can keep you feeling full for hours after you eat. It’s also versatile – eaten alone, with fruit and nuts as a snack or in recipes. Many varieties also contain gut-friendly probiotics. Be sure to check the label. Other things to look for on the label: If possible, choose an organic brand from grass-fed cows, with few added ingredients.  This cottage cheese bowl recipe is fast, easy, convenient … and even great for meal prep since you can make it ahead of time!
It’s loaded with protein, and you can enjoy it as a snack. If you want, you can sub out honey for the maple syrup in the recipe. For even more benefit, double-check the label of your cottage cheese to make sure it contains probiotics. Many do, but some don’t. Ingredients: (serves 1)
Place all of the ingredients in a serving bowl and stir gently. Eat immediately. This recipe will also keep in the fridge for 3-4 days. To stop the apples from turning brown, sprinkle with lemon juice. This recipe is a perfect option for those “emergency” nights when you don’t have the energy or time to make dinner from scratch. It also makes for a GREAT meal prep recipe. You can use veggies, ground turkey, chicken, or beef in this recipe.  (serves 4)
Wash, dry, and pierce the potatoes with a fork several times. Place in the microwave to cook (time will vary depending on your oven, 10-15 minutes). While it cooks, heat a skillet over medium heat and spray with nonstick coating. Place the ground meat in the skillet and cook, stirring occasionally to break it up into bite-sized chunks. Cook until brown, 5-7 minutes. Drain off excess fat and add the marinara sauce. When the potatoes are ready, place on plates and slice along the top, opening up to fluff the potato. Top with the marinara mixture, and sprinkle with optional cheese. Delicious! Our focus for this recipe is on the grain barley. Barley has been farmed since ancient times … and it’s still one of the world’s most popular crops, with 156 MILLION metric tons harvested worldwide in 2019. For good reason – this low-glycemic grain is packed with nutrition. It’s rich in fibre, B vitamins, and minerals like selenium, magnesium, and phosphorus. It’s also loaded with antioxidants like vitamin E and beta-carotene, which help repair cells and protect your body from inflammation. Barley will keep you feeling full for hours and it is easy to add it to just about any dishes including; soups, stews, and salads. It’s also loaded with antioxidants like vitamin E and beta-carotene, which help repair cells and protect your body from inflammation. Some people even drink barley water – which is the water barley is cooked in – for its nutrients. Pretty neat eh!  This recipe is designed to be a FAST and EASY lunch or dinner.
But there’s a bonus! (Beyond the bacon.) It’s also “meal prep” friendly. It’ll keep in the fridge for 2 days if you leave out the avocado. When you’re ready to eat it, just stir in the avocado. Bacon & Shrimp Barley Salad (makes 4 servings)
In a saucepan over medium heat, cook the bacon until crispy. Carefully remove from the pan to drain on paper towels or a wire rack. Drain fat from the pan. Add the water to the pan and bring to a boil. Add the barley and lower the heat to a simmer, and cover the pan. Cook until done (the water will be absorbed), about 10-12 minutes. Chop the cooled bacon and set it aside. When the barley is almost done, combine the shrimp and the lime juice in a large bowl to let the shrimp marinate slightly. Stir in the cooked barley and let it stand for about 10-15 minutes so it can absorb the lime juice. Stir well and add the tomatoes, onion, pepper, cilantro, bacon, and oil and gently stir to make sure everything is well coated. Stir in the avocado and add a few “grinds” of pepper and serve. This recipe will work with just about any green you want. It is packedwith vitamins K, C, A, & E, as well as minerals like calcium, iron, and magnesium. Serve this as a side dish with fish or chicken. Drizzle the cooked greens with a small amount of vinegar – apple cider or balsamic would be perfect.  (serves 4)
In a large pan, heat the olive oil over medium heat. Add the garlic and sauté for about 30 seconds. Add the mustard greens and season with a small amount of salt and pepper, turning constantly to wilt. When the greens have wilted, add the stock and stir well. Bring to a simmer and let cook for about 5 more minutes. This quick & easy salsa (which uses this week’s food of the week, kiwi) is a mouth-watering addition to just about any chicken, turkey, and fish dish. You’ll love it on fish tacos! The only prep it takes is dicing the veggies and fruits.  (makes 6 servings)
Sauces and dressings can turn a plain meal into something “extra.” This very simple (and good-for-you) vinaigrette contains this week’s food of the week, avocado oil, and you’ll want to add it to your list. It’s obviously great as a salad dressing, but it can also dress up just about any veggie side dish.  (makes about 3 servings)
Keep whisking as you slowly pour all the avocado oil into the mixture. Taste and season with salt and pepper to taste. Enjoy! Have you ever eaten at a gourmet sandwich shop and tried something new … and were BLOWN AWAY by the deliciousness?! Well, I’ve got a recipe for you today that’s based on one of those sandwiches. I’m drooling just thinking about it. It’s crunchy (the toasted bread) … creamy (the avocado & hummus) … and tangy (the sauerkraut). PLUS … it’s super filling, fiber-rich, contains gut-friendly sauerkraut and can be entirely plant-based if you use a vegan butter spread. Depending on your preferences, you can use pumpernickel bread, sprouted-grain bread, or good-quality gluten-free bread.  Ingredients
Heat a skillet over medium-high heat. While it’s heating, take one of the bread slices, add vegan butter on one side of it, and place it butter-side-down on the skillet. Spread the slice with half of the hummus, and cover it with the sauerkraut and avocado slices. For the remaining slice of bread, slather one side of it with vegan butter and the other side with the remaining hummus. Place it hummus-side-down over the avocado slices. Let it cook for about 4-6 minutes until the bread is toasted. flip the sandwich over and cook for another 4-6 minutes, until the sandwich reaches your desired level of toastiness. Roasted red pepper hummus is so good in this, but I don’t think you can go wrong with any flavour! Healthy, crispy, and delicious, these roasted sweet potatoes are going to be a favourite. They go with just about any meal – from chicken and steak to sandwiches and wraps. Enjoy one of my family's favourite roasted potatoes.  Makes 6 servings
Preheat your oven to 450ºF/230ºC. Line a rimmed baking sheet with foil. In a large bowl, toss together all the ingredients, making sure they are all well coated – it will help ensure the potato gets crispy! Spread the potatoes on the baking sheet. Bake for about 20 minutes, remove from the oven and turn the potatoes over using a spatula. Return to the oven for another 15-20 minutes until they are done (crispy on the outside, tender on the inside). Worthy of 5 stars! ⭐️⭐️⭐️⭐️⭐️ Tomato soup is one of the coziest, most comforting easy meals you can make. This one is extra special – and probably will end in your regular rotation. Not only is the taste out of this world, but because you take the extra care to roast the tomatoes ... It feels even more special. Serve this on its own, with a wrap, or sprinkled with goat cheese. So good!  (makes 4 servings)
Preheat your oven to 400°F/200ºC. Spread tomatoes, onion, and garlic in an even layer on 2 rimmed baking sheets. Divide the oil in half, one for each sheet, and toss the tomatoes until well coated. Sprinkle each sheet with salt and pepper, and stir to coat. Place in the oven, stirring every 10 minutes, and roast for 20-25 minutes, until the tomatoes start to burst. Place the roasted tomatoes, onions, and garlic in a large soup pot. Add sugar, spices, some additional salt and pepper, and ½ cup each of the broth and milk. Carefully use an immersion blender to puree until smooth. If the soup is too thick, add more of the liquid. When it reaches desired consistency, taste and adjust seasonings. Place on medium-low heat to warm up. Serve and enjoy! My favourite kind of meal-prep meal: delicious, healthy, and just a few ingredients. Try this with your favourite salad, sweet potato, broccoli and rice or asparagus.  Makes 8 servings
Preheat your oven to 375ºF/190ºC. Line a baking pan with foil. Pat the chicken dry, place it on the prepared pan and brush it with olive oil. In a small bowl, mix together the remaining ingredients and sprinkle evenly over the chicken. Bake for about 20-25 minutes, or until the chicken is cooked through – internal temp should be 165ºF/75ºC. Remove from the oven and serve with your favourite salad. It's easy and delicious. Enjoy! If you want to kick up the sweetness of your strawberries a notch or two, or you have a bunch of fresh berries that are on the verge of being overripe … Try roasting them! It’s very easy, and the results will make your tastebuds VERY happy. You can spoon your roasted strawberries over oatmeal or Greek yogurt or add them to smoothies. They also can be added to sauces … and you can change up the flavour by adding some balsamic vinegar or a drop or two of vanilla. Double or triple the recipe based on how many strawberries you have on hand!  Serves 4
Preheat your oven to 350ºF/175ºC. Line a baking sheet with parchment paper. Depending on your preference, either cut the strawberries in halves or quarters. Toss the berries with lemon juice and sugar in a bowl to coat. Place the strawberries in an even layer on your baking sheet and bake for about 20 minutes. Try not to eat them all at once. :) This really isn’t a recipe since it doesn’t require any cooking, but it’s a great way to introduce sprouted grains into your life! Use your favourite nut butter in this recipe. This makes for a quick breakfast or anytime snack.  Sprouted Grain Toast with PB & Banana
(makes 1 serving)
Toast the bread and spread the nut butter over the top of it. Add the banana slices. If you want to add a sprinkle of cinnamon, go for it! Enjoy! 👩🍳 Have I got a TREAT for you today! The other day I sent an email newsletter about avoiding ultra-processed foods – because not only do they work against your health & fitness goals due to their ingredients … but they’re also designed to make you want to eat MORE of them. This might lead you to believe you have to eat boring and dull food from now on. NOT true. I’ve got a surprising recipe today for all of my chocolate pudding lovers out there. It doesn’t even require any cooking – just a high-speed blender or food processor. When you make it, be sure your avocados are ripe but not OVERripe because it will affect the consistency.  Heavenly Chocolate Avocado Pudding
(4 servings)
Remove the peel and pit from the avocado and cut into quarters. Place all of the ingredients in a food processor and blend until combined. Scrape out of the processor into a covered container (or individual covered serving dishes). Let it chill for a few hours before eating. Try not to eat it all at once. Enjoy! Seriously: SO GOOD. This is a healthier take on pizza, made with portobello mushrooms as the “crust.” Experiment with your favourite toppings! Keep any leftover vegan “cheese” in a covered container in the fridge for other recipes. Delicious!  (serves 4)
Preheat your oven to 400ºF/200ºC. Line a baking sheet with parchment paper. Clean the mushrooms and remove the stems, and brush both sides with a small amount of olive oil, placing them on the baking sheet. Sprinkle the Italian seasoning over the top, and bake for 5-8 minutes. While they are precooking, prepare the cheese topping: place the nuts, nutritional yeast, and salt in a food processor and pulse until it becomes a parmesan-like consistency. Remove the mushrooms from the oven and top with pizza sauce, toppings, and a sprinkle of vegan cheese. Place back in the oven and bake for 15-20 minutes, until the toppings are tender. This recipe is taken from our 30-Day Plant-Based Transformation program. This is just one of the delicious recipes from our plant-based program and we could not wait for you to try it. SO so so good!!  Serves 4
Bowl Ingredients:
Dressing Ingredients:
Directions: Preheat oven to 400ºF/205ºC. Prepare the quinoa according to directions and set aside. While that's cooking, coat tofu with 2 tsp olive oil. Pour mixture on one of the baking sheets, and bake for about 25 minutes, flipping halfway through. Remove when tofu is golden on the edges. In 4 bowls or 4 separate glass Tupperware containers (meal prep!), divide the chopped lettuce equally in each. Top each with equal amounts of quinoa, tofu, chickpeas, cucumber, pepper, onion, hummus and olives in each bowl. In a separate bowl, whisk together the dressing ingredients. When you’re ready to eat, drizzle about 2 tbsp of dressing over your Buddha Bowl, and enjoy! |
