Gluten free

Cold Beet Salad with Goat Cheese and Green Beans

A simple cold beet salad to welcome in the warmer months. I love the simplicity of this dish – only 5 ingredients and lightly seasoned with quality olive oil and salt and pepper. Serve this dish alongside any BBQ, or have it on its own for a light and nutritious lunch.

This dish was introduced to me by one of my good friends Sage. She made it over a summer weekend when we rented a house on the beach for a beautiful fun and friend-filled weekend in Tofino. The dish allows for the ingredients to speak for themselves. I love steaming my vegetables for maximum nutrient availability, but the beets and green beans can also be boiled for ease. Seasoned lightly with some fresh lemon, olive oil and salt this is a delicious cold beet salad is a must for any recipe repertoire.
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Chia Pudding with Wild Rice, Maple Syrup and Hazelnuts

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This fun twist on the classic chia seed pudding uses traditionally Canadian ingredients. Wild rice is packed full of fibre, vitamins and minerals and add’s the perfect amount of low glycemic index carbohydrate to this otherwise no-carb meal. Topped with some antioxidant-rich berries and hazelnuts, this breakfast celebrates some of our beautiful country’s native foods.

The original recipe for this was done in April of 2014 and was originally meant to inspire traditionally Indigenous foods found across what is now called Canada. Now, 6 years later, I wanted to share and reupdate the recipe. Many people don’t know that along with wild rice and berries, maple syrup and hazelnuts were eaten by Indigenous populations across Canada prior to European contact. While chia seeds are Indigenous to another continent, they do well to bind all these Canadian Indigenous ingredients together. The food that comes from this land is both nutritious and sustainable. I’ve written more about what we can learn here – What Western Medicine Can Learn About Traditional Indigenous Healing.

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Easy Vegetarian Bean Soup – Budget Friendly

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This easy vegetarian bean soup costs less than $1 per serving and is so simple to make! I love using seasonal vegetables and enjoying this soup all throughout the year. Try starchy potato and parsnips in the colder months, and zucchini and mushroom in the warmer months. I have also included some of my top tips on how to prepare beans to maximize their nutrition!

Beans and lentils are a Dietitian’s best friend. Not only are they a great source of plant-based protein, iron and zinc, they are also inexpensive and incredibly versatile. I also love sharing how sustainable this protein source is (see my post How To Cook Lentils + 5 Reasons Why We Should Eat Lentils). If you haven’t cooked much with beans and other legumes before this Easy Vegetarian Bean Soup is a simple introduction into cooking with legumes. For bean connoisseurs, I’ve included a few of my favourite variations to this classic and simple mixed bean soup recipe – miso anyone?
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Simple Vegetable Crustless Quiche with Feta

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This simple vegetable crustless quiche is a great way to use up leftover vegetables in a healthy and high protein meal. It is a great meal for kids as the grating of vegetables when combined with the eggs and cheese is a sneaky way to get a whole lot of veggies in!

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 combined with 2 1/2 servings of vegetables per serve and a whole lot of protein!
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Chai Tea Infused Tapioca Pudding [Vegan and Gluten Free]

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This vegan tapioca pudding is naturally infused with the spices of chia tea. It is simple to make and a light, low calorie treat that is naturally gluten-free.

I created this dish in my searching for a recipe to bring to a dinner party where I knew there would be a number of dietary restrictions. It is not uncommon anymore to have a group of people whose dietary restrictions outnumbers the number of guests. This Chai Tea Infused Vegan Tapioca Pudding is so simple to make and is naturally gluten-free, vegan and free of refined sugar.
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No Fuss Healthy Baked Quinoa and Kale Patties

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Food is incredibly social and food is meant to be shared. The occasion of eating a meal with friends is more about nurturing the sole than nurturing the body. With spring in the air, BBQs and potlatches are in the foreseeable future – no better time to feed and nurture your favourite people! (like you need an excuse)
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Curried Chickpea Roasted Cauliflower Couscous or Quinoa

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Here’s the truth. My midweek meals are lackluster. Different variations of the same thing. I can count on two hands all my variations of squash (pumpkin) lentil soup. Stir-fries? I got Chinese, Japanese, Thai…
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The BEST Avocado Chocolate Mousse You’ve Ever Had!

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This avocado chocolate mousse is sure to impress, and your guests won’t even know they are eating greens for dessert. Simple to make and a great dessert to make ahead of time, so you serve up a delicious dessert without the fuss.

This recipe for avocado chocolate mousse is dear to my heart. My grandfather was the type to not be a fan of anything outside his norm. I tried serving him homemade sushi once, and it was no secret that it wasn’t his favourite meal. So when I wanted to serve him avocado for dessert what did I do? Not tell him of course, and it turns out that he loved it! This recipe is decadent and delicious. This combination of honey, coconut cream, and real dark chocolate makes for a delicious dessert on their own – the avocado is just a bonus!
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Gluten free

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