Simple Turmeric Ginger Latte

Simple Fresh Turmeric and Ginger Latte with Maple Syrup
Is turmeric the superfood of 2016? Will we see it come and go with the likes of Goji Berries and Agave Syrup? I sure hope not. Turmeric has been used in traditional Ayurvedic medicine for thousands of years and has been renowned for its anti-inflammatory properties. Western medicine has caught on, though the majority of the research has been done on one of its isolated constituents – curcumin. If you’re like me and your Christmas was filled with extravagant dinners and endless treats, then it’s time to start filling your pantry full of foods that will nourish your body into 2017. This simple Turmeric Ginger Latte is such a great nighttime treat, and a great replacement for chocolate. Try it out, it’s easier and more delicious than you think!

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Easy Curry Lentil Soup with Kale

A Simple Curry Lentil Soup with Kale

I’m writing this post from the tropics, from Sumatra Indonesia. While I’m sitting beach front eating papayas and mangoes for breakfast the autumn chill is in full force at home. This is my third trip to Indonesia, and I am understandably a big fan of Indonesian food. Sumatrans like their food spicy, and tempeh and tofu are always on the menu, alongside fresh seafood and dark leafy greens. Despite my love affair with South-East Asian cuisine, I do find myself craving for the hearty lentils based soups of home. This soup was a regular before I left home, and will be one of the first things I make once I return. Don’t get me wrong, I am going to savour every last bit of Indonesian food while I can, but sometimes a Curry Lentil Soup with Kale is what your body needs.

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Chanterelle Barley Risotto with Kale and Mung Beans

Recipe for Chanterelle Barley Risotto with Kale and Mung Beans

This week I am doing the Welfare Challenge to bring awareness to the inadequacy of welfare rates in BC. Here in our beautiful province a person on welfare receives only $610 per month. When this is broken down and basic accommodation, phone and personal hygiene are accounted for only $18 per week is left for food. World Food Day is just around the corner on October 16th, making this a good time for us to take on the challenge and experience how difficult living off a strict food budget can be. I’m only on Day 2 and can only imagine the stress and weight that someone trying to feed themselves or a family may feel. I am fortunate enough to have the background and education to be able to make healthy and smart food choices on a budget and already I feel better equipped to help those that may not be. With the help of some foraging, this Chanterelle Barley Risotto with Kale and Mung Beans can be prepared for just under $0.45 per serving.
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Asian Cabbage Salad with Tempeh and Ginger Sesame Dressing

Asian Salad with Tempeh and Probiotic Rich Dressing

Wow, where did summer go?! I’ve been holding on to the last of it with my smoothie bowls and salads, and here’s my last ditch effort at preserving summer. What makes this salad special is that Napa cabbage is the main star. It’s crunchy and delicious and oh-so-good shredded. It is also a good calcium source, but often gets over shadowed by kale and bok choy. This Asian Salad with Tempeh and Ginger Sesame Dressing is simple to prepare and uses fermented Apple Cider Vinegar as a base (also see Beet Apple and Kale Salad with Walnuts and Dill) which is something we could all eat a little bit more of. I hope you love this salad as much as I do. Here’s to finishing dinner while the suns still up. Read more »

Simple High Calcium Citrus and Fig Energy Balls

Simple Fig Energy Balls High In Calcium

As me and those around me are nearing the intimidating age of 30, a lot of things are spinning through our heads. Babies. Careers. Wrinkles. And as if that wasn’t enough, we women have to seriously think about our long term health goals. Do I want strong and healthy bones into my elderly years? Do I want to be independent with my daily activities right up until the last day. I think yes. Ensuring our calcium needs are being met is not an easy task. There is only so much kale, kefir, and choy sum we can fit into one day (for other non-dairy sources of calcium see see 10 Surprising Non-Dairy Sources of Calcium). With the knowledge that our bones are continuously being built until around age 30, in my last sprint to the dirty thirty I want to make sure I’m giving my bones the nutrients they need. These Simple High Calcium Citrus and Fig Energy Balls are a good way to pack in maximum calcium into a delicious morning or afternoon snack. Chia, tahini and figs are all good sources of this essential mineral, and luckily they all taste great together!
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Cooking with Olive Oil and Other Usage Tips

Italy - home of the Mediterranean Diet

Where the Olive Oil Grows – The Mediterranean Coastline, Cinque Terre Italy


When asked which is better – butter or margarine? The answer always is – olive oil. One thing that can be certain in nutrition science is that the Mediterranean diet has shown undeniable health benefits. This style of eating encourages an increased intake of nuts, fish, whole grains and vegetables, while eating less meat and processed foods. At the same time it promotes an increase in the good fats (monounsaturated as well as polyunsaturated) and lesser amounts of the bad fats (saturated fats and trans fat). Despite the reported health benefits of monounsaturated rich olive oil there remains much confusion on how to use it in cooking, how to choose the right type and how to store it properly. Switching from butter or margarine seems pretty straight forward – but as you will see, there is a lot more to know about olive oil than we thought! Read more »

Easy Vegan Almond Tempeh “Meatballs”

Vegetarian Tempeh "Meatballs" with Almonds

Not even a week has passed since my return from Indonesia and I can confidently tell you that the thing I miss most is not the warmth nor the beaches, its the food. The flavours and the variety place this cuisine at the top of my list. If you haven’t tried tempeh yet, and your a lover of healthy and tasty food, boy have I got a treat for you. Indonesians enjoy it fried and spicy, and often will add it to dishes such as Gado Gado (see my simplified recipe for Gado Gado Peanut Satay Sauce Recipe) or have it cooked in a spicy sambal served with rice. It is as versatile as tofu, but many prefer the firmer texture of tempeh over its soybean cousin. Here is my play on tempeh, and a good one to get you started on your tempeh journey – Simple Almond Tempeh “Meatballs”.
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Simple Beet Dip with Balsamic Vinegar and Cream Cheese

Simple Beet Dip with Cream Cheese and Balsamic Vinegar

If I have learned one thing from having a weekly vegetable box delivered to my door it is this – beets are always in season. Well they are on Vancouver Island anyway. From June, straight through to October, they haven’t missed a beet, and I have heard down the grapevine that the winter edition is set to include even more of this tasty vegetable. I have only just begun the experience the versatility of beets, from Beet Apple and Kale Salad with Walnuts and Dill to Beet and Goat Cheese Salad with Green Beans and even Gluten Free Beet Chocolate Muffins with Chickpea Flour. And now another beet inspired dish to add to the repertoire – a super Simple Beet Dip with Balsamic Vinegar and Cream Cheese.
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Protein Rich Zucchini Noodle Lasagna with Cottage Cheese

Simple Zucchini Noodle Lasagna with Summer Vegetables
When your roommate is intolerant to lentils, vegetarian sources of protein are limited. We have had more than our fair share of Summer Tofu Salad Bowl and Vegetable Packed Crustless Quiche with Feta but there are only so many egg and tofu dishes you can stomach in a week. So I turned to protein rich cottage cheese to help square out our vegetarian dinners. Using our high supply of zucchini from our weekly veggie box and my motivation to get some protein versatility into our diets, I came up with this Zucchini Noodle Lasagna with Cottage Cheese. Not only is this vegetarian dish high in protein, it is also great for those looking for a low carbohydrate meal. And best part is… its easy!
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Simple Vegetable Packed Crustless Quiche with Feta

Simple Crustless Vegetable Quiche with Vegetables and Feta

The abundance of zucchini is a guarantee that summer is in full swing. Creative uses for zucchini have taken over my Pinterest news feed – ranging from stuffed, to chips, to zucchini noodles. People are mad about this summer veg but no need to get too fancy, zucchini can produce some quick and easy dishes as well. This Simple Vegetable Packed Crustless Quiche with Feta recipe is exactly that. No stove stop required (less dishes, yes!), and with 2 1/2 servings of vegetables per serve and a whole lot of protein, it’s super healthy as well!
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