Asian Cabbage Salad with Tempeh and Ginger Sesame Dressing

Asian Salad with Tempeh and Sesame Ginger 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 a calcium source, but often gets overshadowed 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 myself 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 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!
Read more »

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 Tempeh “Meatballs”

Vegan Tempeh Meatballs Recipe - Vegetarian and Gluten fre

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 you are 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 Vegan Tempeh “Meatballs”.
Read more »

Simple Beet Dip with Balsamic Vinegar and Cream Cheese

Simple Beet Dip with Balsamic Vinegar and Cream Cheese

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. The best part? It’s only five-ingredients.
Read more »

Protein Rich Zucchini Noodle Lasagna with Cottage Cheese

Recipes for High Protein Zucchini Lasagna - Simplified and Gluten Free

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 the best part is… it’s easy!
Read more »

Simple Vegetable Crustless Quiche with Feta

A simple Crust-Free Vegetable Quiche - Gluten-free

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!
Read more »

Healthy Chickpea Oil-Free Dip with Sundried Tomatoes

Recipe for Healthy Chickpea Oil-Free Dip - GF Vegan

Hands down, the Middle East is one of my favourite regions in the world to visit. Sleeping on rooftops, shopping the magical bazaars, and sampling the amazing cuisine. Just as you would be served a bread basket here at home, some creamy hummus and fresh made pita is the Middle Eastern way of welcoming you into their restaurant. Their hummus is rich with flavours that we could only hope to replicate. I think this may be partially due to their top quality olive oils that are equally aromatic as they are rich in flavour. So what do I do when when I can’t replicate their delicious hummus – create a ‘chickpea spread’ instead. This Healthy Chickpea Oil-Free Dip with Sundried Tomatoes knows that it will always be overshadowed by its creamy hummus cousin, but coming in second isn’t so bad either.
Read more »

Kale Salad with Beet Apple and Dill

Recipe for Beet Apple Dill Salad with an ACV vinaigrette

As the years go by, I can start to appreciate the presence of fruit in salads. Where the sight of strawberries in a salad used to make my stomach churn, I can now appreciate the surprise burst of sweetness from a blueberry or the tartness from an apple in a salad. This April the veggie stands are showcasing beets, kale and apples. When these seasonal delights are jazzed up with a little bit of fresh dill and a simple vinaigrette style dressing, an exciting springtime Kale Salad with Apple, Beet and Dill is created. What I love about this spring dish is that it continues to showcase the produce of the autumn and winter, while the addition of fresh dill reminds us that spring has come.
Read more »

Roasted Vegetable Buddha Bowl with Kale Pesto, Lentils and Barley

Recipe for Roasted Vegetable Buddha Bowl with Kale Pesto, Lentils and Barley

Ever thought about what’s in season in March? There is no question that Spring has arrived- the flowers are out in full force and the winter jackets are back in storage. But even though the cherry blossoms are in bloom, not much is being harvested from the veggie gardens at this time of year. Luckily, last years parsnips, carrots and beets have been kept cold in cellars for us all winter so we can still enjoy last seasons bounty while we wait for the new years crop. This Roasted Vegetable Buddha Bowl with Kale Pesto, Lentils and Barley is a great versatile dish, and an easy way to use up excess produce in your fridge.
Read more »