Fresh Herb Quinoa Salad

Happy Memorial Day to my US friends and readers!
I hope you are taking time to enjoy your long weekend.

I'm totally loving cooking with herbs right now.

They are full of so many vitamins and antioxidants and they make ordinary food taste delicious.

My current favs are:

Parsley - full of disease fighting vitamins A & C (also amazing for your skin). I'm putting it on all of my salads and in my green smoothie - it makes it taste so fresh! Its also really good for your tummy!

Mint - contains fibre and iron (yes you read that correctly ;-). So perfect chopped with fruit or muddled in a ice cold summer drink. It is also very soothing and anti-inflammatory.

Dill - high in magnesium, calcium and potassium, dill is an essential summer herb - I love it in a basic cucumber and tomato salad with a drizzle of olive oil and a sprinkle of fresh ground sea salt - yum.

The best way to get herbs? Plant your own herb garden! They take up very little space so they will fit on your balcony or porch, they are easy to maintain and if you don't use them for cooking you can always cut a fresh sprig or two for a vase making your kitchen smell so good. Lots of stores and garden centres already have herb gardens pre-made in pots you can buy - so easy - and cleaner than dealing with all that dirt!

Experiment for yourself - you will be amazed at the great flavour some fresh herbs will give whatever you are cooking. Chop them and sprinkle them on your salads, rice dishes, pasta and veggies. The possibilities are endless.

Today's Meatless Monday recipe is a Fresh Herb Quinoa Salad.

It is light, flavourful, full of clean protein, fibre and lots of vitamins. Perfect for an evening bbq or a sunny summer lunch. This recipe makes a big bowl so you make it for a party or keep the extras in the fridge for tomorrow's lunch - I like to put it over a bed of arugula day 2 to change it up a bit and get some greens.

Enjoy!

"To plant a garden is to believe in tomorrow"
~Audrey Hepburn

Fresh Herb Quinoa Salad

Ingredients
serves 6-8
2 cups uncooked quinoa
1 cup canned cannellini beans, rinsed and drained
1/4 red onion, finely chopped
2 cloves garlic, minced
handful of mint leaves, roughly chopped
handful of dill sprigs, roughly chopped
large handful of parsley, roughly chopped
1 lemon, juiced
1/4 cup tahini (sesame seed butter)
1 Tbsp apple cider vinegar
1/4 cup extra virgin olive oil
sea salt & fresh ground pepper

Instructions
Cook quinoa according to package directions. Once it is done, let it stand for about 20 minutes or put it in the fridge to cool down. You can make the quinoa in advance so that it is completely chilled by the time you are ready to serve it but it also serves well at room temp.

Whisk together the olive oil, apple cider vinegar, lemon juice, tahini and garlic to make the dressing.

In a large serving bowl combine the cooked quinoa, the beans, red onion and stir in the dressing made in the previous step. Add in sea salt and fresh ground pepper to taste. Refrigerate until ready to serve.

Before serving mix in the chopped herbs and maybe a couple squeezes of lemon.

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Detox Cabbage Pear Salad

Cabbage may not always be on the top of your list of fav foods - but it should be!

It had amazing compounds that work hard to detoxify your liver and your digestive system keeping you healthy, your skin clear and your energy levels high. 

Cabbage works best in your body when it is raw as heat can damage its detoxifying properties. 

Get more in your day by slicing it thin on your salad, making it into a slaw with grated carrots and apple cider vinegar or make this amazing Cabbage Pear Salad. 

This is a tart and sweet salad that has great crunch and is absolutely bursting with antioxidants - your body will totally thank you.

"Chew more...eat less"

Detox Cabbage and Pear Salad

Ingredients

1/2 head red cabbage, cored and thinly sliced

1 Bartlett pear, cored and sliced

1/3 cup sliced red onion 

1/2 cup raw, walnuts

1 1/2 Tbsp red wine vinegar

1 Tbsp extra virgin olive oil

1 tsp maple syrup

1 tsp lemon juice

1 tsp Dijon mustard

Instructions

Whisk together the vinegar, evoo, maple syrup, lemon juice and mustard. 

Mix the cabbage, pear, walnuts and  red onion together in a large bowl and top with the whisked dressing - tossing to coat. Season with fresh ground sea salt and enjoy!

Spring Veggie Pasta Primavera

"I can't control everything in life, but I can control what I put in my body."

A creamy pasta is one of those foods that hits high on my "comfort food" list. I'm guessing certain foods do the same for you.

There is a real connection between eating something you love and how it makes you feel. Sometimes it is a meal from our childhood that makes us feel safe and loved or it might be a dessert we eat on special occasions that makes us feel happy.

If we were rewarded with sugar or chocolate as kids that will stay with us as a form of reward in adulthood.

Yes, this is a bit deep for Meatless Monday - but its real.

Instead of denying yourself these foods - which can be close to impossible and can lead to binging or drowning in your own personal pool of food guilt (I'm a current subscriber to the latter), you can make a healthier version as I have done here with this pasta primavera dish.

If its chocolate you crave - go with dark chocolate (at least 60% cacao) and have one square.

If its dessert, make it yourself - at least you can control what is actually in it unlike packaged foods full of preservatives.

If its chips or french fries (aka my personal food guilt menu item) make kale chips, sweet potato chips or baked homemade french fries in the oven. If you want to reward yourself with something - try a bath, a workout, a warm cup of tea, a new pair of shoes (my personal fav), a facial, a massage, a good book...

For today's recipe, instead of using cream and cheese, I've swapped them out with starchy pasta water and nutritional yeast (which is a natural, low calorie food that is bursting with B vitamins - helping convert carbs efficiently to energy).

The veggie used are all loaded with vitamin C - a healthy antioxidant for every system of your body.

I've also chosen brown rice pasta which is a great gluten free option that is easier to digest and is lower in sugars for your body to deal with.

The navy beans have a creamy texture and are full of protein and fibre (which helps naturally remove toxins).

Spring Veggie Pasta Primavera

Ingredients
1 lb brown rice spaghetti noodles
1/2 red pepper, thinly sliced
1/2 yellow zucchini, cut into thin rounds
1 handful of green beans, trimmed
3 large pieces of broccolini, sliced thinly lengthwise
1 cup canned navy beans, rinsed and drained
1 small handful of parsley, lightly chopped
3 cloves garlic, minced
2 1/2 Tbsp olive oil
1/2 tsp dried oregano
1/4 cup nutritional yeast
sprinkle of crushed red pepper
fresh ground pepper and sea salt to taste

Instructions

Cook the brown rice pasta al dente according to the package directions. Reserve 1 cup of the pasta water and then rinse and drain. Set the cooked pasta and the pasta water aside.

In a large sauce pan, heat the olive oil, garlic, oregano, crushed red pepper on low for 5 minutes. Add in the red pepper, zucchini, green beans, and broccolini and sauté  for 7-10 min on medium low.

Add in the cooked pasta, 1/2 a cup of the reserved pasta water and the nutritional yeast and continue to cook on low heat for about 5 minutes stirring the pasta and the veggies. The pasta may become difficult to "stir" - I used a pasta "claw" type of spoon to lift and move the pasta around so it didn't clump up. The pasta water the the nutritional yeast will begin to make a light creamy sauce. If the sauce gets too thick add more pasta water until you are happy with the consistency.

Mix in the beans and parsley and cook for a remaining 5 minutes on low.

Enjoy!

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California Protein Wrap

Eating healthy or with food sensitivities and travelling don't always go hand in hand.

So many great restaurants, so much delicious food - its so easy to say ciao to your willpower.

The great news is it doesn't have to be all salads and dressings on the side...

When I travel I use a few tricks that almost always guarantee me a healthy, plant based, delicious meal.

Whether you are gluten free, plant based, have an allergy, or simply want to eat healthy while travelling these little tips are here to help:

• check out the menu online before you go to see what options you have 
• if you don't see any options - call ahead and see if the chef can prepare something for you - they usually will and its usually great!
• work with ingredients you find on the menu- for example if they offer kidney beans with a dish that doesn't work for you see if they can add it to something you do want for some plant based protein 
• be nice to the waitstaff and really talk to them - make them your friend since they are the communicator between you and the kitchen

Today's recipe is a re-creation of a dish I ordered for breakfast at a great spot in California. I took veggies they had listed as omelette ingredients, black beans from another egg dish and had them make it into a delicious, plant based, protein filled, totally yummy wrap. 

This wrap makes a great breakfast, lunch or dinner. It can be served warm right when you make it or keep it cool until your lunch break - totally a versatile, easy recipe.

Enjoy.

"We travel not to escape life, but for life not to escape us."
 ~anonymous 

California Protein Wrap

Ingredients

makes 2 wraps

3 crimini mushrooms, sliced

3/4 cup black beans, rinsed and drained

2 large kale leaves, sliced into ribbons

1/4 cup red onion, chopped

2 wraps - gluten free, sprouted grain or lettuce

1/2 tsp garlic powder

1/2 tsp  cumin

1 Tbsp olive oil

2 Tbsp hummus, divided

fresh ground pepper and sea salt to taste

Instructions

Sautee all the veggies, beans and spices in olive oil for 7-10 minutes on medium-low heat.

Spread the humus on the wraps.

Divide the sautéed veggie bean mixture between the two wraps, wrap them up and eat!

Serves beautifully with a little sliced avocado on the side. 

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Greens and Grains Salad - Meatless Monday Recipe

What you eat has an effect on every part of your body - including your brain.

That's probably something you don't think about (bit of a joke ;-)

Its true.

The nutrients you eat turn into energy that your brain needs to do its finest work.

If you find yourself feeling forgetful, foggy or down it could very well be something you ate...or didn't eat.

Some of the best plant based foods for your brain are:

• olive oil
• high fibre whole grains
• blueberries
• flax & pumpkin seeds
• beans
• leafy greens
• walnuts
• avocados

Working these foods into your daily diet will keep your brain healthy and happy.

Today's MM recipe contains four of those "best brain" foods - quinoa, black beans, olive oil and arugula.

The beans and greens provide a double dose of folate which has been shown to slow the effects of brain aging and may help ward off depression.

The quinoa is a whole grain with a low glycemic index - meaning it provides your bloodstream with slowly released glucose giving your brain consistent energy to keep you mentally alert throughout the day.

The antioxidant vitamin E in olive oil helps protect nerve cells.

"The mind and body are not separate. What affects one, affects the other"

Enjoy.

Greens and Grains Salad

Ingredients

1 cup quinoa cooked and at room temperature

1/2 cup quinoa uncooked, rinsed and drained

1 can black beans, rinsed and drained

6 cups packed arugula

1/4 cup olive oil

1 clove garlic, minced

1 tsp dried parsley

juice of one fresh lemon

1/2 tsp lemon zest

1 tsp maple syrup

Instructions

In a medium frying pan, cook the 1/2 cup of uncooked quinoa on medium low heat for 7-10 minutes, stirring with a whisk until it is lightly toasted and aromatic. Remove from heat and set aside.

In a medium bowl whisk together the olive oil, garlic, parsley, lemon juice, lemon zest and maple syrup. Add fresh ground sea salt and pepper to taste.

Combine the cooked quinoa and black beans and mix with the dressing you made in the previous step. Add in the arugula and toss lightly. Sprinkle on the toasted quinoa.

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Blissful Blueberry Muffins - Vegan and Gluten Free

Eating healthy on the go can be tricky.

There are 1 million snack options being marketed to you every second.

Packaged granola bars, baked goods, power bars, cookies, 100 calorie "snack packs"  - the list is endless.

Of course they all claim to be "healthy" or "natural" - but is that real or is that just a way for the company to make more money?

Hmmmmm....food for thought.

Literally.

The healthiest food to eat is food closest to its natural state - for example; apples, avocados, raw nuts, whole grains, etc.

Since blueberries don't travel that well I thought I would whip up some truly healthy, vegan, gluten free muffins - perfect when you running late in the morning to take to work or for an afternoon or after school snack.

The blueberries in these muffins really are naturally full of fibre and antioxidants, the oats keep your cholesterol in check and the pumpkin seeds sprinkled on top give you the iron and magnesium to keep your blood healthy.

When you cook food yourself you know exactly what is in it.

Enjoy.

"Don't eat anything your great-great grandmother wouldn't recognize as food"
 ~Michael Pollan

Ingredients
makes 12 muffins
1 1/2 cups fresh blueberries
2 cups gluten free oats
1/2 cup unsweetened apple sauce
1/2 cup coconut sugar
1/4 cup Earth Balance (vegan butter)
1/2 cup almond milk
1 Tbsp baking powder
1 tsp vanilla extract
1 tsp cinnamon
2 Tbsp pumpkin seeds

Instructions
Preheat the oven to 350 and line a muffin tin with paper muffin cups.

In a high speed blender or food processor pulse the oats until they become a "flour".

In a large mixing bowl cream the Earth Balance and the coconut sugar together with a hand mixer. Mix in the applesauce, vanilla and almond milk. Stir in the "oat flour" you made earlier, the cinnamon and the baking powder until everything is well combined. Add the blueberries to the batter and stir in.

Use a spoon to fill each of the muffin cups about 3/4 full and top each muffin with a sprinkle of pumpkin seeds.

Bake for 35-40 minutes and let cool for 10.

You can keep them in an air tight container for up to 3 days.

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Chickpea Salad Sandwich

Happy Monday.

Sometimes Monday is a bit of a struggle isn't it?

First of all losing that Daylight Savings Time hour of sleep is real. I truly feel like I'm so behind schedule today - notice the late post - and the day seems to be totally flying by.

Second my laptop's hard drive crashed on Friday. They kept it overnight at the Apple store hospital but with no luck on getting anything to work. Sooooo...I've been scraping together what backups I have. Important note to everyone out there - Backup your stuff! Seriously. I know you always feel like you have more important things to do - but when you are faced with the grey screen of death on your computer one morning you will be so happy you did.

Anyways, enough about me...

Let's talk about food.

Today's MM recipe is a "Chickpea Salad" Sandwich. It is crazy delicious, quick to make and incredibly healthy. Unlike its doppelgänger (chicken salad) this chickpea salad has no artery clogging mayo and no animal products that could contain antibiotics and hormones.

Why Chickpeas?

-full of soluble fibre 1 cup = 50% of your recommended intake - so good for digestion and detoxification and keeping cholesterol in check

-packed with folate and iron - amazing for blood and heart health

-a perfect combo of protein and fibre to regulate blood sugar

-rich in unique antioxidants - 1 cup has 85% of your daily value of manganese - a key mineral for the health of all cells in your body (think mitochondria)

-they contain good amounts of copper and zinc - both vital minerals for the health of your skin and your immune system

This recipe is perfect to take for lunch on sprouted grain bread, in a wrap or even wrapped in a nice lettuce leaf - for those of you off carbs prepping for bathing suit season ;-) It tastes even better on day two and I've been know to eat it with a spoon.

A great recipe for when you've just lost an hour and have no time to catch up.

"Sometimes you will never know the value of a moment until becomes a memory."
 ~Dr. Seuss

Chickpea Salad Sandwich

Ingredients
1 can chick peas, rinsed and drained
1 large stalk celery, sliced
1/4 cup red onion, chopped
1/4 cup tahini (sesame seed butter)
1 Tbsp apple cider vinegar
1 Tbsp lemon juice
1 Tbsp dijon mustard
1 tsp garlic powder
1/2 tsp paprika
fresh ground pepper and sea salt

Instructions
In a medium mixing bowl, mash the chickpeas with a large fork or potato masher to your desired consistency - you might like mash them up until they are creamy or leave them less mashed with a little more texture.

Stir in the tahini, apple cider vinegar, lemon juice and mustard until well combined. Add in the celery, red onion, garlic powder, paprika and salt and pepper to taste and stir until all ingredients are mixed well.

Scoop it out onto your fav bread, wrap or on even on top of a bed of greens.

You can refrigerate any extra in an air tight container for 2 days.

Enjoy.

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Creamy Red Pepper Soup

As the seasons change from winter to spring our body needs different foods.

It doesn't need the heavy, grounding foods that keep us warm in the winter. It wants the light, cleansing foods of Spring - think radishes, bell peppers, arugula, peas, mint, garlic...

People think spring cleaning only applies to their home but it also applies to the body.

Is there something you have been eating this winter that your could "clean out" of your diet for spring?

Something to help you lighten up?

Write it down - which makes it real - and commit to "cleaning" it out.

Boom. Spring Cleaning Done!

And it's only March...You are awesome!

Speaking of awesome, today's Meatless Monday recipe is a delicious, fresh Creamy Red Pepper Soup.

It is quick and easy to make and loaded with vitamin C from the red peppers - the perfect antioxidant for gorgeous spring skin, a super healthy immune system and iron absorption.

The "creaminess" comes from cashews which are full of protein, iron and fibre.

Its a perfect early spring recipe - full of clean, light peppers and a touch of warmth since the evenings are still a bit chilly.

Enjoy.

"You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients."
~Julia Child

Creamy Red Pepper Soup

Ingredients
3 cloves garlic, minced
1/2 white onion, chopped
4 red peppers, seeded and chopped
2 Tbsp olive oil
3 cups vegetable broth
1/2 tsp cumin
1/2 cup raw cashews
1/2 cup water
fresh ground sea salt and pepper

Instructions
In a large soup pot, saute the garlic, onion and red peppers in 2 Tbsp olive oil on medium low heat for about 5 minutes. Add the cumin, vegetable broth and generous amounts of fresh ground sea salt and pepper and stir well. Bring to a boil and then let simmer for 30 minutes.

While the soup is simmering, blend the cashews and water in a food processor or high speed blender until they become a "milk".

Add the blended cashew mixture to the soup once it has finished cooking for the 30 minutes and blend everything together with an immersion blender for 3-5 minutes or until all ingredients are creamy smooth. Heat on medium for an additional 5 minutes adding in a touch more salt and pepper to taste.

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Meatless Monday Recipe - Whole Roasted Cauliflower

Happy Leap Day.

Have you thought about what you're going to "leap" into starting today?

Take a minute and listen to your beautiful heart and your smart gut. Is there something you want to do but fear is holding you back? Taking a leap powers creativity, innovation and is the heartbeat of an exciting and fulfilled life. Try it...

"If you never leap you will never know what its like to fly"

If you want to leap into a healthier lifestyle - you can start right here with a healthy recipe - what you eat becomes part of your body - your blood, your hair, your skin. Eating healthy changes everything!

Today's Meatless Monday recipe is a whole roasted cauliflower. It is herbed up to taste delicious and roasting it whole makes it feel like a main dish you can "carve" and serve.

Cauliflower isn't known as the hippest veggie around. Most healthy methods of cooking (steaming or boiling) leave it flavourless and mushy. Roasting or sautéing it will keep good texture and taste.

Why eat cauliflower?
-low calories, low carbs
-cholesterol free
-super high in vitamin C (antioxidant)
-high in vitamin K (anti-inflammatory)
-high in folate and fibre

I like to serve this dish with mashed or baked sweet potatoes and sautéed kale or spinach. Try it with some of your fav healthy veggie sides.

Enjoy...and don't forget about taking the leap ;-)

Whole Roasted Cauliflower

Ingredients
1 head of cauliflower, washed
3 Tbsp olive oil
2 cloves garlic, minced
2 tsp dried thyme
1 tsp dijon mustard
Fresh ground pepper and sea salt

Instructions
Pre-heat the oven to 425.

Whisk together the olive oil, garlic, mustard, thyme and a few grinds of sea salt and pepper. It will be more of a thicker rub than a sauce.

Remove any large leaves around the cauliflower and then slice the bottom of it off with a large knife so that it is flush and will sit flat. Place it in a casserole or roasting dish.

Brush or rub the olive oil mixture evenly around the cauliflower.

Bake in the oven covered  loosely with foil for about an hour - until it is tender and then cook for an additional 10 minutes uncovered.

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Skinny Stuffed Squash

January? Done.

February? Totally ready for you.

What better way to start off the month than with this amazing healthy dinner.

Butternut squash is a fabulous grounding, winter vegetable. It is super low in sugars and carbs - the great evils of our world ;-) and filled with:

Vitamin A (hello gorgeous skin)
Vitamin C (hello to even more gorgeous skin + immune system support)
Vitamin B-6 (vital energy boost)

When you cut it in half and take out the seeds you are left with cute little bowls - just waiting to be filled...

So I've filled them with lentils (protein and iron powerhouse) and a hint of sweetness from pure maple syrup.

Delicious, healthy and beautiful. What more could you ask for?

Sending you sunshine, happiness and skinny squash love,
Kim


Ingredients
1 squash makes 2 servings, easily double the recipe to serve 4
1 medium size butternut squash, halved and seeded
1/2 cup lentils, rinsed and drained
1/4 red onion, chopped
1 garlic clove, minced
1/4 cup fresh parsley, chopped
2 Tbsp olive oil, divided
1 Tbsp apple cider vinegar
2 tsp pure maple syrup
1/2 tsp turmeric
1/4 cup dried cranberries, chopped
fresh ground pepper and sea salt

Instructions
Preheat the oven to 425. place the squash halves in a large glass baking dish, cut side up, and add an inch of water to the bottom of the dish. Cover with foil and bake for 45 minutes covered and about 15 minutes uncovered. The squash is done when the flesh is very tender when poked with a fork.

While the squash is cooking, sauté the red onion, garlic and one tablespoon of olive oil in a medium size pot on low heat. When the onion is fragrant and tender (about 5 minutes), add the lentils and enough water to just cover them. Simmer on low heat until the lentils absorb the water. The lower the heat the better - if you boil the lentils they will turn to mush.

In a small bowl whisk together one tablespoon of olive oil, the apple cider vinegar, maple syrup and turmeric. When the lentils are done cover them with this mixture and add in the parsley and cranberries. Stir to combine and simmer on low for another 5 minutes.

Once the squash is done remove it from the baking dish and place it on a plate. Scoop the lentil mixture to fill the empty seed cavities (the bowl). Sprinkle with fresh ground sea salt and pepper. I like to serve this with a bit of kale massaged with a splash of lemon juice and salt and pepper.

Enjoy!

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Cleansing Mushroom Soup

I'm totally on a soup kick.

And for good reasons:

1. Its January and its cold - at least it is where I live
2. Soup keeps you full without eating a lot
3. Soup is easy to make and you can throw anything you have in the fridge in it
4. Make a big batch...freeze...eat anytime

So without further suspense - today's Meatless Monday recipe is a Cleansing Mushroom Soup. It looks and tastes like a savoury "Cream of Mushroom Soup" but in usual Picky Diet fashion it has no cream or dairy to clog up your beautiful arteries.

January is a popular month for buzz words like 'detox' and 'cleanse' - and why not? The New Year is a great time for a reset. White vegetables are known for their cleansing properties so I've filled this soup up with a nice variety of white veg. Mushrooms are one of the top foods for cancer prevention - they work closely with your immune system to identify "bad" cells and assist in removing them from your body - how amazing is that!

Warm up with this creamy, cleansing soup tonight...enjoy.

"When the diet is wrong, medicine is of no use. 

When the diet is correct, medicine is of no need."

 ~ Ayurvedic proverb

Cleansing Mushroom Soup

Ingredients

1 large baking potato, peeled and cubed
1 clove garlic, peeled
1/2 white onion, chopped
3 cups white mushrooms, sliced
2 1/2 cups unsweetened almond milk
1 Tbsp Earth Balance
1 tsp dried thyme
1/2 tsp garlic powder
fresh ground pepper and sea salt
1/2 cup - 1 cup water

Instructions

In a large soup pot boil the potato and garlic clove until the potatoes are very soft. Drain the water and keep the cooked potato and garlic clove in the soup pot. Set aside.

Cook the mushrooms and onion in the earth balance in a large sauté pan on medium heat with salt and pepper until the onions and mushrooms are soft.

Add 2/3 of the cooked mushrooms and onions to the pot with the potato and pour in the almond milk. Using an immersion blender, mix the potatoes, mushrooms and onions with the almond milk until everything is smooth and creamy.

Once you are done blending, add the thyme, garlic powder. salt and pepper and remaining mushrooms and onions to the pot and cook on medium low for about 15 - 20 minutes. You may want to stir 1/2 a cup of water if the soup is too thick.

Sending you sunshine, happiness and mushroom soup love,
Kim

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Black Bean Taco Salad

Happy 2016!

I love the feeling of January - a fresh, clean start.

Many people are full of "New Years Resolutions" - big plans to change their life, to start a diet, to start an exercise plan...

I've found that instead of making plans for a "big" change, starting small healthy habits that feed your "overall" plan work out really well and are easier to sustain.

Be kind to yourself and take care of your body.

Drinking one more glass of water a day, walking an extra 100 steps and eating a meatless meal once or twice a week are all manageable changes that can lead to new habits which will change your overall lifestyle easily without having to turn your life upside down.

Give it a try... start by making this delicious Black Bean Taco Salad - full of healthy fibre to keep you full, iron and protein to fuel your muscles and blood flow and vitamin C to keep your immune system healthy. To save time, simply slice up 1 avocado instead of making the guacamole.

"Don't count the days. Make the days count"
 ~unknown

Black Bean Taco Salad

Ingredients
1 Tbsp olive oil
1 red pepper, sliced in ribbons
1 yellow pepper, sliced in ribbons
1/2 medium white onion, sliced in ribbons
1 cup wild rice
1 can black beans, rinsed and drained
1 Tbsp chili powder
1 Tbsp ground cumin
1 Tbsp garlic powder
sea salt and fresh ground pepper
1 large head of romaine lettuce, chopped
20 corn tortilla chips (preferably baked)
guacamole (get the delicious recipe here) or 1 avocado sliced
salsa (optional)

Instructions
Cook the rice according to package directions. While the rice is cooking, cook the onion and peppers in a large sauté pan with the olive oil on medium heat and continue to cook until peppers are soft and onions are a lightly browned.

Add in the cooked rice and beans to the peppers and onions and season with chili powder, cumin, garlic powder and salt and pepper and stir to mix well. Cook for an additional 5 minutes.

Serve the rice, bean and veggie mixture on a bed of romaine lettuce and tortilla chips and top with guacamole or sliced avocado and salsa.

Enjoy!

Sending you sunshine, happiness and black bean taco salad love,
Kim

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Holiday Detox Salad

I don't know about you but I am in full holiday mode!

The past few weeks have been a whole lot of lunches, dinners, parties, shopping, baking, eating, drinking...

And then today I feel my jeans a touch tight, my head a bit foggy, my skin a bit dull.

Can you relate?

I'm completely out of my healthy eating, workout and sleep routine. I'm guessing you are too. And we still have 11 days until Christmas! (I understand some of you will want to stop reading here, realizing there are ONLY 11 days until Christmas and think who has time to deal with vegan food - I have shopping to do! But please read on, today's recipe is quick and easy)

In this super busy, exciting time of the year it is so easy to fall out of our usual healthy habits. Its ok - every day doesn't have to be perfect. And you can stay on track through all these events with a few simple tricks:

-Eat a healthy snack like veggies and hummus or fruit and nuts and drink a big glass of water before going to a holiday party or dinner - this will keep you full and less likely to try every appy known to man!

-If you are drinking, alternate between an alcoholic drink and water to keep you hydrated and to keep you from drinking too much - stick with red wine if you like it since it does contain antioxidants = fun & healthy!

-Choose one dessert that you really love, enjoy it and then be finished. Remember to be empowered about your food decisions - say to yourself  "I could have more dessert if I wanted to but I choose not to" instead of "I can't have any desserts"

And if all else fails make this awesome Holiday Detox Salad for dinner tonight!

Its sweet, savory and full of antioxidants, fibre and clean protein.

Enjoy!

Holiday Detox Salad

serves 2 as a main course, 4 as a side

Ingredients
~all organic ingredients are preferred
1 large head of red leaf lettuce, torn
1/3 medium red onion, cut into ribbons
1/2 can kidney beans, rinsed and drained
1/3 cup pecan halves
1/2 pear, thinly sliced
1/2 fennel bulb, sliced
2 Tbsp apple cider vinegar
1 Tbsp olive oil
juice from 1/2 a lemon
1 tsp oregano
1 tsp garlic powder

Instructions
In a shallow bowl place the onions, fennel, pecans, kidney beans and pear slices on top of the lettuce.
Whisk together the vinegar, olive oil, lemon juice, oregano and garlic powder until well combined.
Dress the salad and toss to combine.

Sending you sunshine, happiness and holiday detox love,
Kim

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Spaghetti and Lentil "Meatballs"

Spaghetti and meatballs often gets a bad rap...

"Don't eat that pasta...its full of evil carbs"

But lets face it - spaghetti and meatballs is comforting, cozy, Sunday night happy food...

So how can we enjoy it without seeing those meatballs on our hips in the morning? Or feeling like that pasta is still sitting in our belly?...

We "Picky Diet" it up! With quinoa or brown rice pasta, fresh homemade (quick) sauce and "meatballs" made with lentils, quinoa and mushrooms.

Let's see how they compare:

Traditional Meatballs (made with ground beef)
-high in protein
-high in cholesterol
-contains trans fat
-some iron, B vitamins
-may contain hormones
-may contain antibiotics

Picky Diet Lentil "Meatballs"
-high in protein
-cholesterol free
-contains heart healthy fats
-super high in iron and B vitamins
-high in antioxidants
-high in fibre
-high in magnesium
-contains vitamin D

Not sure there is much more to say there so let's start cooking!

This recipe takes a bit longer than my usual ones and is a bit more labour intensive. It makes 12 "meatballs" but you can easily double the recipe and freeze the extras so you do all the work once and enjoy them for many dinners to come.

Spaghetti and Lentil "Meatballs"

Ingredients

serves 4 and makes 12 lentil "meatballs"

Lentil "Meatballs"

1 medium onion, diced

2 cloves garlic, minced

1 Tbsp olive oil

1 cup cooked lentils ( 1/2 cup uncooked)

2 cups cooked quinoa ( 3/4 cup uncooked)

8 crimini mushrooms (cut in quarters)

1/2 cup oats

1 cup walnuts

3 Tbsp nutritional yeast

1/4 cup tomato paste

1 Tbsp balsamic vinegar

1 1/2 tsp dried oregano

1 tsp dried rosemary

Fresh Tomato Sauce

1 medium onion, diced

1 clove garlic, minced

2 Tbsp olive oil

8 ripe tomatoes, roughly chopped

1 28oz can or jar of crushed tomatoes

1 tsp dried oregano

10 fresh basil leaves, cut into strips

fresh ground pepper and sea salt to taste

1 lb of cooked brown rice or quinoa pasta

Instructions

Lentil "Meatballs"

Cook the lentils and quinoa separately according to package directions.

Preheat oven to 350. Line two baking sheets with parchment paper. In a large pot, heat the olive oil on medium low heat and sauté the garlic and onions until soft. While the onions are cooking, put the mushrooms in a food processor or blender and pulse to mince them. Once minced, add them to the onions and garlic and cook for 5 minutes. 

Add the cooked quinoa and lentils to the pot and mix well. Add in tomato paste, nutritional yeast, vinegar and herbs. Pulse the oats and walnuts lightly in a food processor or blender until they are ground, but not a powder and add them to the mixture. Cook for another 5 minutes until all ingredients are warm and well mixed. 

Form the mixture into 2" balls (like the size of a golf ball) and place them on the baking sheets and bake for about 30 minutes until they are browned. Serve with pasta and fresh tomato sauce or on their own dipped in tomato sauce. 

Fresh Tomato Sauce

Sauté the onion and garlic in olive oil in a large sauté pan on medium low heat for 5 - 7 minutes until the onions are very tender. Add in the fresh tomatoes and oregano and stir to coat with the oil. Cook for about 10-15 minutes until the tomatoes begin to reduce to a sauce. Stir in the crushed tomatoes and basil and cook for another 15 - 20 minutes. Top the cooked pasta with the sauce, add a few "meatballs" and enjoy!

Sending you sunshine, happiness and lentil meatball love,
Kim

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Meatless Monday: Wild Rice Risotto

Happy Thanksgiving week to our friends in the US.

No matter where you live, taking time to be grateful for what you have is important.

Being thankful and grateful is healthy for your mind, body and soul.

"Paul Mills, a professor of family medicine and public health at the University of California San Diego School of Medicine did a study. He recruited [people] who already had some damage to their heart, either through years of sustained high blood pressure or as a result of heart attack or even an infection of the heart itself. They each filled out a standard questionnaire to rate how grateful they felt for the people, places or things in their lives. It turned out the more grateful people were, the healthier they were. 'They had less depressed mood, slept better and had more energy,' says Mills. And when Mills did blood tests to measure inflammation, the body's natural response to injury, or plaque buildup in the arteries, he found lower levels among those who were grateful — an indication of better heart health"

~adapted from NPR.org

As this study shows, its not only the food you put in your body that keeps you healthy and your heart strong, practicing gratitude and being thankful for all that you have also contributes to your health.

What are you grateful for today?

It can be something as small as a warm cup of tea in your hands, your favourite song playing on the radio or the beautiful shining sun...whatever it is for you, take a minute and truly be grateful - its comfort food for your soul.

Speaking of comfort food - today's recipe is a Wild Rice Risotto with mushrooms and kale. It is hearty, healthy and can be a perfect dish for your Thanksgiving meal...

Before you start cooking, take a deep breath and be grateful for the fresh, healthy food you are about to make.

Enjoy...

Wild Rice Risotto

serves 4 - 6 as a side dish

Ingredients

6 cups vegetable broth, divided

3 Tbsp olive oil

1 lb crimini mushrooms, sliced

8 kale leaves, torn

1 tsp garlic powder

1/2 white onion

1 1/2 cups wild rice

1/2 cup dry white wine

1/3 cup nutritional yeast

1 Tbsp Earth Balance

Fresh ground sea salt & pepper to taste

Instructions

In a saucepan, warm the broth over low heat.

In a large saucepan, sauté the mushrooms and kale with 2 Tbsp of olive oil and garlic powder over medium heat until soft, about 3-5 minutes. Set aside.

In a large pot, cook the onion in 1 Tbsp of olive oil on medium heat until onion begins to soften. Add rice and stir to coat with oil for about 2 minutes. Pour in the wine and stir constantly until the wine is fully absorbed. Begin adding 1/2 cup of the warm broth to the rice and stir until the broth is absorbed. Continue adding the broth, 1/2 cup at a time and stirring until all the broth is absorbed - about 20 minutes.  

Turn the heat to low and add in the cooked mushrooms and kale, nutritional yeast and Earth Balance. Stir to mix everything together and season with sea salt and fresh ground pepper. 

Thank you for reading...
Sending you sunshine, happiness and wild rice risotto love,
Kim

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Blissful Butternut Squash Soup

Here we are at Monday again...

How are you? How do you feel today?

Take a few moments for yourself, take in some deep breaths and enjoy the moment.

Monday has a way of taking control over us - so much to do...places to be...traffic...work...

It can all add up and when it does the best thing you can do is take a few deep breaths in through your nose and out through your mouth and bring yourself into the present moment.

When you breathe deeply you are creating a relaxation response. When this happens it is impossible for the stress response to occur so your body has no choice but to rid itself of stress for this time, giving your hormones a chance to readjust and your immune and nervous systems a much needed rest and reset.

Today's recipe is a classic. A cozy, fall soup that will also help relieve your stress. Soup is a food that is meant to be eaten slowly and savored. It is easy to digest the amazing amounts of Vitamin A (antioxidant extraordinaire for your skin and immune system) and vitamin C (ditto) that come from the butternut squash used in this dish.

How about tonight you change up Monday - light some candles, play some music, be grateful and savour this healthy, delicious soup...enjoy.

Blissful Butternut Squash Soup

serves 4

Ingredients
2 Tbsp olive oil
2 garlic cloves, finely chopped
2 tsp ginger powder or grated fresh ginger
1 medium white onion, chopped
1 large butternut squash, peeled and diced
4 cups vegetable broth (1 box container)
1/2 tsp red pepper flakes (optional)
1/2 cup pumpkin seeds (optional)
fresh ground sea salt and pepper

Instructions
In a large soup pot, sauté the onion in the olive oil over medium low heat for five minutes. Add garlic, ginger, red pepper flakes, sea salt and pepper and cook for another 5 minutes. Add the squash and cook for additional 10 minutes. Stir in the vegetable broth, bring the soup to a boil and then simmer for about 15 minutes or until the squash is tender and can be pierced easily with a fork.

Turn the heat off the soup and puree with an immersion blender. If you do not have an immersion blender you can let the soup cool a bit and blend it in small batches in a blender then return it to the stove to heat.

Serve garnished with the pumpkin seeds.

Sending you sunshine, happiness and blissful butternut squash love,
Kim

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Meatless Monday - Picky Protein Bowl

So the old joke goes that no one really cares about your protein intake until you tell them you are a vegan...yep, so true.

I've come across countless people who ask where I get my protein after I tell them I eat a vegan diet.

The truth is, a healthy vegan diet is filled with protein: Beans, Seeds, Grains, Lentils, Nuts, Tofu...even veggies! These foods all pack a ton of clean protein - you get the protein, iron plus fibre, vitamins, antioxidants and healthy fats.

Animal proteins such as beef, chicken and dairy do provide protein although they also provide cholesterol, unhealthy fats, hormones and antibiotics (yes even the organic and free range ones) and not a whole lot of fibre or vitamins.

This is why it is a good idea to try getting more of your protein from vegan sources and less from animal sources - so you can be your best, healthiest, happiest you.

Today's Meatless Monday recipe does just that...

Enjoy.

Picky Protein Bowl

This recipe includes ingredients and instructions for making homemade hummus for the dish. If you are strapped for time - you can use store bought - although I have to say its really good hummus - so definitely try it when you have a little more time. The hummus will last up to 5 days in an air tight container in the fridge.

serves  4 

Ingredients
1 cup quinoa, rinsed and drained
2 medium sweet potatoes, peeled and cut in 1" cubes
3 medium beets, peeled and cut in 1" cubes
4 crimini mushrooms, sliced thick
8 large kale leaves, torn
1 15oz can organic black beans, rinsed and drained
2 Tbsp sesame seeds
3 Tbsp olive oil, divided
3 tsp garlic powder, divided
fresh ground sea salt and pepper to taste

Homemade Hummus Ingredients
2 15oz cans organic garbanzo beans, rinsed and drained
juice from one large lemon
1/4 cup olive oil
1 tsp garlic powder
2 Tbsp tahini
3 Tbsp water
fresh ground sea salt and pepper to taste

Instructions
Heat the oven to 425 and line a baking sheet with parchment paper. In a medium mixing bowl toss the beets with 1 Tbsp of olive oil, 1 tsp of garlic powder and some salt and pepper. In a separate mixing bowl toss the sweet potatoes with 1 Tbsp of olive oil, 1 tsp of garlic powder and some salt and pepper. Spread the beets out on half of the parchment paper and put the beets in the over to roast for about 40 minutes. The sweet potatoes only take about 25 so place them on the other half of the baking sheet 15 minutes after you have put the beets in.

Cook the quinoa according to package directions in a medium sauce pot. Once the quinoa is cooked add the black beans and stir - continue to cook on low heat for 5 minutes to warm up the beans.

If you are making your own hummus make it now (see instructions below) - if not skip to the next step.

While the quinoa is cooking and the veggies are roasting, sauté the kale and mushrooms in a medium pan with 1 Tbsp olive oil, 1 tsp garlic powder and salt and pepper on medium low heat for 5 - 7 minutes.

Arrange your bowl with the quinoa and bean mixture and all of the veggies around the edges, place a dollop of hummus in the middle and sprinkle with sesame seeds. Yum!

Homemade Hummus Instructions
Place all the ingredients in a high speed blender and blend until smooth.
That's it!
If it needs to be more creamy slowly add a bit more water.

Sending you sunshine, happiness and picky protein love,
Kim

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Meatless Monday: Roasted Root Vegetable Salad

Here we are in the heart of fall.

The time to truly savour the last bright colours of leaves on the trees, the golden afternoon sunshine and the warmth of your favourite cozy sweater.

As the temperatures fall and the days become shorter it is important for us to eat more warming, grounding foods to stay healthy.

Grounding foods are literally foods that grown in the ground - most commonly root vegetables. When you eat these foods they take on the same "grounding" energy in your body helping you focus and be centered in this bittersweet season of change.

I love roasting a group of root vegetables. Their warm colours and earthy aroma are perfect for a cool fall day. This recipes incorporates kale - which is so healthy for your lungs and respiratory system that often can be compromised during the changing air of autumn. Lentils are also added to this dish for muscle building protein and fibre keeping your tummy happy and healthy. I couldn't resist adding a touch of maple syrup to the dressing for a little Canadian sweetness.

Enjoy.

Roasted Root Veggie Salad

Serves 4
Ingredients
1/2 butternut squash, peeled and cut in 1" cubes
2 parsnips, peeled and cut in 1" rounds
2 medium beets, peeled and cut in 1" pieces
8 brussels sprouts, trimmed and halved
1/2 cup red lentils, cooked
1 large bunch of kale, washed and torn
1/4 red onion, chopped
1/4 cup pumpkin seeds
3 1/4 Tbsp olive oil, divided
1 1/4 tsp garlic powder, divided
1 Tbsp apple cider vinegar
1 tsp balsamic vinegar
1 tsp maple syrup
fresh ground pepper and sea salt

Instructions
Preheat the oven to 425 and line a baking sheet with parchment paper. Toss the squash, parsnips and brussels sprouts in a large bowl with 1 Tbsp of olive oil, 1 tsp of garlic powder and salt and pepper. In a separate smaller bowl toss the beets with 1/4 Tbsp olive oil and 1/4 tsp of garlic powder. I do this because if you mix them all together - the rest of the veggies will turn pink from the beets.

Spread out all the veggies on the lined baking sheet and cook in the oven until tender and slightly browned - about 45 minutes.

While the veggies are cooking, whisk together 2 Tbsp olive oil, 1 Tbsp apple cider vinegar, 1 tsp maple syrup and 1 tsp balsamic vinegar.

In a large serving bowl, dress the torn kale and chopped red onion with the dressing you made in the step above. Mix well.

Top the kale and red onion salad with lentils, pumpkin seeds and the cooked root veggies.

Sending you sunshine, happiness and root veggie love,
Kim

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​

Meatless Monday: Roasted Cauliflower Stew

Happy Meatless Monday.

Today I'm writing you from gorgeous Palm Springs California - currently soaking up some morning sunshine and beautiful mountain vistas and looking forward to an afternoon hike.

But for right now - back to Meatless Monday business!

Its hard to feel like having stew when it is a zillion degrees and sunny here in Cali - however in many parts of the world the crisp fall air is chilling everyone out and some warm, grounding food is just what the body needs to feel well.

Enter the Roasted Cauliflower Stew.

The roasted cauliflower in this tomato based stew adds a wonderful earthy flavour. Cauliflower is packed with tons of vitamin C, potassium and fibre - all of which work to keep your immune system healthy which is so key when the weather starts cooling off.

This recipe is quick and keeps well as leftovers for tomorrow's lunch or in the freezer for a chilly winter day when you have no time to cook. Try it a big hunk of crispy, fresh baked multigrain bread. Yum.

Enjoy…

Roasted Cauliflower Stew
Serves 4
Ingredients
1 large head of cauliflower, cut into 2 inch pieces
2 Tbsp olive oil, divided
1 tsp garlic powder
1/2 white onion, chopped
2 cloves of garlic, minced
2 medium carrots, sliced into rounds
1 medium white potato, cut into small cubes
1 can of garbanzo beans, rinsed and drained
1 can or jar of diced tomatoes with their juices
2 cups vegetable broth
1 tsp cumin
freshly ground sea salt and pepper to taste

Instructions

Preheat the oven to 400. Cover two baking sheets with parchement paper. In a large mixing bowl drizzle the cauliflower pieces with 1 Tbsp of olive oil, garlic powder and sprinkle with salt and pepper. Mix well until the cauliflower is coated. Spread the cauliflower pieces on the two baking sheets and place in the oven uncovered for about 30 min or until the edges are golden brown and the pieces are tender.

While the cauliflower is roasting, sauté the onion and minced garlic in 1 Tbsp of olive oil in a large soup pot on medium low until the onion becomes slightly soft. Add carrots and potatoes and sauté for another 10 minutes. Stir in the veggie broth, cumin and tomatoes with their juices, bring to a boil and then let simmer on low.

Once the cauliflower is roasted, transfer it directly to the soup pot and add in the garbanzo beans. Season with salt and pepper if desired. Let the stew simmer for another 10 minutes with all ingredients. 

Sending you sunshine, happiness and cauliflower stew love,
Kim

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Meatless Monday: Cozy Tomato and Quinoa Soup

Here we are in October…how did that happen so fast?

What a gorgeous month…

Warm cozy cashmere sweaters, tall boots, beautiful colored trees, pretty pumpkins and crisp fresh air.

Its the perfect time of year to wrap your hands around a yummy bowl of soup and take in all that nature has to offer.

Today's recipe offers just that - the comfort of warm tomato soup with a healthy dash of vitamin C filled red pepper, basil (loaded with vitamin K) and protein rich quinoa.

Cozy, delicious and filling not to mention so healthy for every cell in your body.

Enjoy…

Cozy Tomato and Quinoa Soup
serves 4

Ingredients
1/2 white onion, finely chopped
2 cloves garlic, minced
4 cups vegetable broth (1 litre)
4 cups cherry tomatoes
1 red pepper, stem and seeds removed
15 fresh basil leaves
1/2 cup quinoa, rinsed and drained
2 Tbsp olive oil, divided
1 tsp crushed pepper flakes (optional)
1 tsp Herbamare (or fresh sea salt)
Fresh ground pepper

Instructions
In a large soup pot sauté onion and garlic with 1 Tbsp of olive oil on low heat. Season with Herbamare and crushed red pepper (optional).
While it is sautéing blend tomatoes, red pepper, basil leaves and olive oil in a high speed blender until smooth.
Add the tomato mixture to the pot and stir to combine with the sautéed onion and garlic. Season with fresh ground pepper.
Add the vegetable broth and stir well. Turn up the heat to medium and allow the soup to come to a boil then turn down the heat so it can simmer for about 20 - 30 min.
Add the rinsed quinoa, stir and cook for another 10 minutes until the quinoa is soft. The longer you cook the soup after the quinoa is added the thicker it will become so if you would like it heartier, continue to cook it for longer. If it becomes too thick you can always add a little water to thin it back out.

Sending you sunshine, happiness and tomato soup love,
Kim

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