The Big Salad. I love a big salad, but not just any big salad. There are certain elements to ensuring a salad is big and delicious:

1. Delicious dressing - (Balsamic Herb Dressing is below but also check out:   www.drwoodnd.com/blog/fun-sauces-dressings-and-ideas-for-deliciousness for other yummy ideas)
2. Vibrant greens - greens pack a lot of flavour!!
3. Avocado
4. Veggies - but chopped up in tiny pieces (small cubes and whatnot, I swear they taste better this way)
5. Something crunchy - pumpkin seeds, sunflower seeds, chopped nuts...
6. Something creamy - crumbled feta or goat cheese, creamy (with vegan options!!) dressing
7. Fresh, raw, grated beets (they add so much fresh flavour, not to mention the high antioxidant status!!)
8. Protein - options include: boiled egg, lots of nuts & seeds, roasted chickpeas... meat or fish for those who eat it

So, these are the elements for what I consider to be a big delicious (and nutritious) salad. I'll post recipe for this salad in the pictures above, but the idea is to mix it up and try to use what you have in your fridge.

Ingredients:

• 2 cups Greens: chopped kale, baby spinach, arugula, chard, mixed greens
• 2 cups Chopped veggies: tomato, cucumber, radish, cabbage (or bell peppers, zucchini, broccoli)
• 1 cup Grated veggies: grated beets (no need to cook first), grated carrots are also yummy
• 1 Boiled egg
• 1 Avocado, sliced
• 2 tbsp pumpkin seeds
• 1/3 cup crumbled feta
• Balsamic Herb Dressing:
  • 1/2 cup balsamic vinegar
  • 2 tbsp honey (or maple syrup)
  • 1 tbsp minced fresh basil (could use thyme or dill too!)
  • 1 tsp onion powder
  • 1 tsp oregano 
  • 1 garlic clove, minced
  • 1/2 tsp ground pepper
  • 1/2 tsp Dijon mustard
  • 1 cup olive oil

Directions:

• Make the dressing: mix all ingredients together (except oil), slowly pour in the olive oil while whisking at the end to emulsify
• Toss the greens, veggies, grated veggies, pumpkin seeds, feta all together and mix well
• Drizzle with dressing
• Top with avocado, egg
• Enjoy in a BIG bowl for your BIG SALAD :) 

Ok. This looks like a lot of ingredients. But stay with me. They are options, you don't need all of them! It's meant to be a flexible meal, low stress :)   (and healthy and delicious)

Poke bowls are a Hawaiian delicious dish that are naturally gluten free and dairy free. If you use tofu, then it's naturally vegan too! AND, if you choose kelp or veggies as your base, this is grain free. Not to mention healthy: full of colorful veggies and immune boosting garlic and ginger.

Like I said above, you don't need all of the ingredients, but I will bold which ones I think are the most important for a yummy bowl. You definitely want to marinate the tofu or fish, you need the sauce and a base... the toppings are where it gets fun!


Ingredients:
Marinating Sauce:

• 1 block extra firm tofu cut into ¾ inch cubes (traditionally ahi tuna would be used)
• 3 green onions, sliced thinly at a diagonal
• 1 garlic clove, finely minced
• 1 teaspoon grated ginger
• 1 teaspoon toasted sesame seeds
• 2 tablespoon soy sauce or tamari
• 1 tablespoon toasted sesame oil
• 2 teaspoons honey or agave

Ponzu sauce

• 1⁄2 cup fresh lime juice or 1/2 cup lemon juice (or a combination)
• 2 tablespoons rice vinegar
• 1⁄3 cup soy sauce
• 1 tsp cane sugar or honey
• 1 pinch red pepper flakes

Pick a base for the bowl:

• brown rice
• kelp noodles
• zucchini noodles
• kale, baby spinach or mixed greens
• shredded cabbage, carrots

Pick a Protein:

• ahi tuna
• tofu

Pick “mix-ins” (not all are required for deliciousness!):

• something pickled: pickled onions, cabbage, ginger, radish
• green onions
• cilantro, basil
• toasted sesame seeds
• fresh ginger
  
  

Pick Bowl Toppings (not all are required for deliciousness!):

• avocado
• sprouts
• edamame
• grated carrots, beets
• cucumber
• radishes (I like mine pickled!)
• crispy onions (caramelize in a pan while mixing the other goodies)
• shredded cabbage
• nori
• pickled ginger
• kimchi

Directions:

1. If cooking rice or noodles, start and cook according to directions on the stove.
2. Cut tofu (or fish) into ½- ¾ inch cubes. Place in a bowl. Add scallions, garlic,  ginger and sesame seeds. Mix sesame oil, soy sauce and honey in a small bowl, then very gently mix with tofu or ahi to coat evenly, let marinate for 10-30 minutes.
3. I like to quickly heat my tofu in a pan before serving, this is not a necessary step but it brings out some yummy flavours.
4. Make the quick ponzu sauce, combining ingredients in a small bowl.
5. Assemble bowls – Divide rice (or other base) among two bowls. Pile tofu, and surround with your additional toppings (avocado, cucumber, radish, sprouts, kimchi etc)
6. Spoon the fresh ponzu sauce over the veggies and sprinkle with sesame seeds.
7. Serve with chop sticks and Sriracha mayo if you please!

A pet peeve of mine is when someone says "I don't like salad". There are SO MANY ways to make a salad, some ways are boring and tasteless (think iceberg lettuce and an old tomato with ranch dressing...), and some ways are super yummy. I like to think that my salads fall in to the super yummy category. Because, life is too short to eat boring salad.

So here is one of my yummy salads.

I found this amazing burrata cheese from a local valley cheese maker (how amazing is that? I love the valley). Burrata cheese is a soft cheese made from mozzarella and cream. It is soft, creamy, light, and so delicious. Because it is made from cow's milk, this is not vegan and I really can't think of a vegan substitute. 

This cheese is amazing, but can only be found reliably at the farmers' market in Halifax, so in a pinch, I'll substitute goat cheese and it's still quite delicious but definitely not the same.

Ingredients:

• Burrata cheese at room temperature (or soft plain goat cheese). One piece of burrata will serve 2-4.
• Arugula or mixed greens
• 4-5 Beets (red or golden)
• 1/2 cup chopped Walnuts
• Basil, fresh and chopped
• Olive oil
• Balsamic vinegar, or even better, balsamic reduction
• Salt and pepper to taste

Directions:

1. Preheat oven to 375F.
2. Clean your beets and place on a large piece of aluminum foil on a baking tray, drizzle with olive oil and sprinkle with salt.
3. Wrap the beets up in the foil and crimp the sides closed with your fingers.
4. Roast in the oven until tender. This could take anywhere from 25-40 minutes depending on how big the beets are and how fresh they are. Start checking around the 25-30 minute mark, you'll know they are done if you can pierce them easily with a fork.
5. While they are roasting, toast your chopped walnuts either in the oven for 4-6 minutes (make sure they don't burn) or in a toasted oven at 350. Set aside.
6. When the beets are tender, remove them from the oven and let cool until you can peel the skins off with your fingers. Cut in to bite sized pieces. 
7. Now, you're ready to assemble your salad: place a couple handfuls of greens in a bowl, top with beets, walnuts, basil, and lastly your burrata cheese (or crumbled goat cheese). Drizzle with olive oil and balsamic, then sprinkle with salt and pepper.
8. Enjoy! (and then try to tell me you don't like salads!!)

I found this yummy recipe online, three days after I caught a gastrointestinal virus from my loving (and germy) niece. I hadn't eaten for 48 hours and this soup was exactly what I needed!

I have been a vegetarian most of my life, and don't plan to make any changes any time soon. This doesn't mean I don't see the nutritive value in meat or animal based products. Animal products are often higher in iron, vitamin B12, protein, and lesser known nutrients like carnitine than plant based foods. As a vegetarian, I have to very really mindful of these nutrients and stay on top of my diet and supplements to be sure I'm not getting deficient. 

One animal product that holds a lot of medicinal value is bone broth. Bone broth is full of collagen, trace minerals, amino acids, among other nutrients. Bone broth can be very healing for the gut as well as the skin, muscles, bones, joints, and immune system. This is why this soup was so healing for me after the GI virus! Bone broth is best when home-made with bones from "happy meat" (my definition of happy meat is; pasture raised, sustainable, ideally local farms). We are lucky these days to have premade bone broth available in our grocery and health store, you may just want to check the details on the farm and where your food is coming from first.

This recipe comes from a website called "sweetnsassyeats.com" and I'm thankful I found it! This warming soup is packed full of veggies and healing nutrients like the bone broth but also ginger, garlic, and cilantro. Heal your gut or boost your immune system before you catch that next virus!  


Ingredients

• 2 tbsp Coconut Oil
• 2 tbsp Ginger minced
• 2 tbsp Garlic minced
• 1/2 cup Green Onions chopped
• 2 whole Star Anise (or 1/2 tsp anise seed, or omit if you don't have it)
• 1/2 cup Tamari
• 2 tbsp red curry paste (I like Thai Kitchen brand)
• 1 whole Red Bell Peppers washed & sliced
• 1 small package mushrooms washed & sliced (I used cremini but shiitake would be AMAZING)
• 1/2 bunch cilantro washed & chopped
• 1 whole Sweet Potato peeled & diced
• 1 whole zucchini washed & chopped
• 1 whole bok choy washed & chopped (omit if you don't have it, use more kale)
• 1/2 bunch kale chopped
• 8 Cups bone broth homemade or store bought (if vegan, use veggie broth)
• 1 package rice noodles
• 1 whole lemon, juiced

Instructions

• Heat 1 tbsp coconut oil in a large pot over med-high heat.
• Add ginger, garlic and green onions, stir and saute 1-2 min.
• Add Star Anise & mushrooms, saute 2-3 min
• Add white ends of bok choy and sweet potatoes, and 1 tbsp coconut oil, saute 2-3 min
• Add tamari & red curry paste, stir & simmer 5 min
• Add remaining veggies (including bok choy greens, but reserve 1/2 cilantro for later) and stir. Add broth and bring to boil.
• In a separate pot, bring 8 cups of water to a boil. Add rice noodles and cook until soft. (according to package instructions). Drain the water when they are tender and cooked.
• Place noodles in a soup bowl, ladle your soup and then top with remaining cilantro and squeeze of lemon juice. Stir & serve. Serve with Sriracha on the side if you want a bit more heat.

Yum! This recipe was put together from a variety of recipes from one of my "go to" food websites, Minimalist Baker. This is warming, comforting, gluten free, dairy free, and uber healthy. Greens, antioxidants, fibre, plant based protein, anti-inflammatory, delicious... what more do you need in a meal?

There are a couple of steps, but the whole thing takes less than 40 minutes. It's all quite easy and you might have most of what you need already in your fridge or pantry!





Ingredients: 

Roasted veggies:

• 1 large sweet potato, skin on, cut into cubes
• 2 cups thinly sliced cabbage (or cauliflower or other seasonal vegetable)
• 1 (15-oz) can chickpeas, rinsed, drained
• 1/2 cup finely diced red onion
• 1 Tbsp minced ginger
• 1 Tbsp minced garlic
• 2 Tbsp avocado or melted coconut oil
• 1/2 tsp sea salt
• 2 Tbsp curry powder
• 1/2 tsp garam masala

Quinoa:

• 1/2 cup dried quinoa
• 1 cup water

Sauce:

• 1/2 cup cooked chickpeas (rinsed and drained)
• 1 Tbsp nutritional yeast
• 2 small cloves garlic, skin removed
• 1 Tbsp lemon juice (or lime)
• 1 Tbsp tahini (or cashew butter)
• 1/4 tsp sea salt, plus more to taste
• 1/4 tsp ground turmeric
• 1/4 tsp curry powder
• 1/8 tsp ground cumin 
• 1 dash cayenne pepper (optional - omit for less heat)
• 2 tsp maple syrup (plus more to taste)
• 1/3 cup water, plus more as needed

Other:

• Pumpkin seeds

• Hemp hearts
• Kale, spinach, or other greens
• Ripe avocado

Instructions

1. Preheat oven to 400F and line a large baking sheet with parchment paper. 
2. Add sweet potato cubes, cabbage, and chickpeas to the pan. Top only the veggies (not the chickpeas) with the diced onion. Then sprinkle garlic and ginger over the whole pan (including the chickpeas).
3. Drizzle with oil, sprinkle on salt, curry powder, and garam masala.
4. Use your hands to toss each section (sweet potatoes, cabbage, and chickpeas separately), to fully coat with oil and seasonings.
5. Bake for 20 minutes, then remove from oven, toss chickpeas and cabbage (separately), and flip sweet potatoes to ensure even baking. Return to oven and bake for an additional 10-15 minutes or until the sweet potatoes are golden brown and tender, cabbage is tender, and chickpeas are golden brown and slightly crispy.
   ​
   
6. While baking, make your quinoa: bring quinoa and water to a boil then turn the heat down to a simmer for 10-15 minutes until quinoa is fluffy.
   
   
7. While everything is cooking, make your sauce: 
   1. Add chickpeas, nutritional yeast, garlic, lemon, tahini, salt, ground turmeric, curry powder, ground cumin, cayenne (optional), maple syrup, and water to a small blender, blend on high until creamy and smooth. Add more water as needed until a thick, pourable sauce is achieved.
      
      
8. When the veggies are done cooking, it's time to make your bowl: lay greens down with quinoa, top with your veggies, chickpeas, avocado, sauce, hemp hearts and pumpkin seeds, maybe some extra salt.... and enjoy!! 

I'm not much of a baker, but since my nieces have gotten a bit older, I love an excuse to be in the kitchen with them. I found this recipe on sallysbakingaddiction.com and made a few changes so the recipe had less sugar and was gluten free. They were delicious! And, they made a nice big batch. 

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​Ingredients

• 2 cups gluten free flour (I recommend Bob's Red Mill 1 to 1)
• 2 teaspoons baking soda
• 2 teaspoons ground cinnamon 
• 1/2 teaspoon ground ginger 
• 1/2 teaspoon salt 
• 1/3 cup ground flax (optional)
• 1/2 cup unsalted pecans, chopped 
• 3 large eggs
• 1/2 cup coconut sugar
• 1/4 cup honey or maple syrup
• 1/3 cup coconut oil
• 1/3 cup unsweetened applesauce 
• 1/4 cup  orange juice 
• 1 teaspoon pure vanilla extract 
• 1/2 cup raisins, soaked in warm water for 10 minutes
• 2 cups shredded carrots  (about 4 large)
• 1 grated apple

Instructions

1. Preheat oven to 425°F. Use greased/sprayed cupcake liners. This recipe makes 16 muffins, so prepare a second muffin pan in the same manner.
2. In a large bowl, whisk the flour, baking soda, cinnamon, ginger, salt, flax, and pecans together until combined. Set aside. In a medium bowl, whisk the eggs, brown sugar, honey, oil, applesauce, orange juice, and vanilla together until combined. Pour the wet ingredients into the dry ingredients, stir a few times, then add the raisins, carrots, and apple. Fold everything together gently just until combined and no flour pockets remain.
3. Spoon the batter into liners, filling them all the way to the top. Bake for 5 minutes at 425 then, keeping the muffins in the oven, reduce the oven temperature to 350°F. Bake for an additional 18 minutes or until a toothpick inserted in the center comes out clean. The total time these muffins take in the oven is about 23-24 minutes, give or take. Allow the muffins to cool for 10 minutes in the muffin sheet, then transfer to a wire rack to cool until ready to eat.

** baking them at an initial high temperature makes them nice and fluffy! 

I love cooking at this time of year! I enjoy the warming comfort foods that are available and more enjoyable to cook when it's not a sweltering 35 degrees outside!! I often feel like I miss out on hearty stews because I am vegetarian, but this stew really eased my FOMO (fear of missing out...). I found it on healthylivingjames.co.uk (photo credit goes to him too), made a couple of adaptations and it was a crowd pleaser!
​ 
Vegan, gluten free, and grain free, and super easy!! It will warm you up on a dreary day! 

Don't get freaked like I did about the cocoa powder... I initially thought it was going to ruin the whole stew, but after simmering it totally blended in and was amazing.


Ingredients

• 3 large garlic cloves crushed
• 1 red onion diced
• 1 small container cremini mushrooms, chopped
• 1/4 cup tamari (make sure it's gluten free if you need it to be)
• 4 carrots chopped
• 3 celery stalks chopped
• 500 g baby potatoes sliced into halves
• 1 can green lentils drained and rinsed
• 1 stem of rosemary finely chopped
• 3 bay leaves
• 1 large can diced tomatoes
• 1.5 cups veggie stock
• 2 tbsp cacao powder

Instructions

• Heat a large pot with olive oil. Add in the garlic, onion, mushrooms and tamari. Stir and cook down for 5 minutes
• Now add the carrots, celery, potatoes, lentils, rosemary, bay leaves, tomatoes, veggie stock and stir
• Add in the cacao powder, stir again until well mixed
• Place the lid on the pot and simmer for 30 minutes
• Serve on it's own, or with brown rice or quinoa. Enjoy!

Yeah. I said it. It's true. Sometimes, I like nachos for dinner.

But the thing is, it doesn't have to be a guilt ridden ordeal. You can make nachos that are not-so-bad for you, or even possibly GOOD for you! Given the right ingredients.

This recipe has veggies, plant based protein, and fiber! And no gluten. I added cheese on top, but if your body has a hard time with dairy products, then you can put a dairy free cheese on top, or drizzle with a yummy cilantro-lime sauce after it's done cooking. You can use tortilla chips to dip, or mix it up with celery sticks, carrot sticks, rice crackers... anything else that lets the dip shine!

Ingredients:

• 1 tsp grapeseed or avocado oil
• 1 white or yellow onion, diced
• 3 cloves garlic, minced
• 2 peppers (green, yellow, red, orange), diced
• 1 can lentils rinsed and drained
• 1 can diced tomatoes
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/4 tsp paprika
• 1/2 tsp salt
• 1/8 tsp pepper
• optional: 1-2 cup grated Monterey jack or cheddar cheese
• Something to dip: tortilla chips, bean chips, celery, carrots, rice crackers...

Directions:

1. Preheat oven to 400F.
2. Heat a cast iron pan or other oven friendly pan on medium with 1 tsp grapeseed or avocado oil.
3. Add onions, garlic, peppers and saute for 5 - 10 minutes until onion is translucent.
4. Add spices, stir to coat.
5. Add lentils, stir to mix and cook for about 5 minutes.
6. Add can of diced tomatoes and their juices, let simmer for 10 minutes.
7. Turn stovetop off, add the cheese and bake in oven for 10 minutes, until cheese is bubbly.
   ** if you aren't using cheese, you can skip this step. I suggest making this avocado/cilantro dressing to drizzle on top before serving: detoxinista.com/avocado-cilantro-dressing-vegan/
8. Remove from oven - careful it's very hot!! Serve with your dippers of choice.