Smoky Butternut Chili

A new twist on an old favourite, this veggie chili packs a double-whammy protein punch (beans & quinoa ) and is really filling as a result. One of my family’s favourites, you could also easily cook this stovetop if you prefer!

Ingredients:

1 c rinsed & drained quinoa 4 c water
1 large red onion, diced
4 cloves garlic, crushed
1 sweet bell pepper, diced
4 c peeled & cubed butternut squash (cut 1/2” cubes, you’ll need about 1 small squash or 1/2 a large squash)
2-398 mL cans black beans, rinsed and drained, or 3 c cooked
1-28 oz can crushed tomatoes
1.5-2 tbsp of chili powder (use 2 if you like it a little spicy)
1 tbsp smoked paprika
2 tsp cumin
1 tsp oregano
1 tsp cinnamon
2 tsp sea salt
1/2 tsp pepper
juice & zest of one lime

To make:

In a slow cooker, add quinoa, water, onion, garlic, bell pepper, squash, beans, crushed tomatoes, chili powder, smoked paprika, cumin, oregano, cinnamon, salt, and pepper and cook on high for 4-6 hours or low...

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Banana Chocolate Chia Breakfast Cookies

Great news! Breakfast cookies are a thing, and these just happen to be gluten, dairy & and refined sugar-free, but somehow still decadent enough to eat for dessert! 

Ingredients:

2 mashed ripe bananas

1/3 c maple syrup

1/4 c coconut oil, melted

1 egg

2 tsp vanilla

3 c slow cook rolled oats

1/4 c sunflower seeds

1/4 c raisins

1/3 c dark chocolate chips

2 tbsp chia seeds

1 tsp cinnamon

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp sea salt

 

To make: 

In a medium bowl, combine mashed bananas, maple syrup, coconut oil, egg and vanilla.

In a large bowl, combine oats, seeds, raisins, chocolate chips, chia, cinnamon, baking powder, baking soda, and salt and mix well,

Add wet to dry and combine.

On parchment-lined baking sheets, drop cookies in about 2.5 tbsp amounts (about 8 per sheet), They won’t really spread much, so they don’t need a lot of space in between them.  Lightly press the top of each with a spatula to gently condense (not flatten!).

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Curried Coconut Fish Stew

This healthy stew is so darn pretty. And rich in flavour. And it’s a crockpot recipe. What more can you ask for? 

Serve it over brown basmati or jasmine rice, or with a big hunk of crusty bread.

Ingredients:

1- 400 ml can of coconut milk 

1- 796 ml can diced tomatoes (and their juice)

1 c water

1/2 c dry red lentils, picked over and rinsed

1 medium sweet potato peeled and cubed into 1/2” cubes (about 2 c cubed)

1 red, orange or yellow bell pepper, chopped

2 tbsp green curry paste (international food aisle of grocery store)

2 tbsp fresh grated ginger (or 2 tsp powdered ginger)

3 cloves crushed garlic

1/2 tsp turmeric

1/2 tsp smoked paprika

3/4 tsp sea salt

1 bay leaf

454g white fish fillets (I use haddock), cut into 3/4” pieces

1 c packed spinach, then chopped

1/2 c packed fresh cilantro, chopped finely*

*optional

 

To make:

Add coconut milk, tomatoes, water, lentils, sweet potato, bell pepper, curry paste, ginger, garlic, turmeric, smoked...

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Spicy Black Bean Burgers

These are easy, tasty, protein-packed veggie burgers. Pre-cook your quinoa to save time and you’ll whip these up in less than a half-hour.  Freeze your leftovers for a quick lunch or dinner option. Delicious topped with hummus or curry mayo.

Ingredients:

3/4 c slow-cook rolled oats, divided

1 can 14 oz/398 mL) or 1.5 cups cooked black beans, rinsed and drained

1 egg

2 tbsp low-sodium soy or tamari sauce

1 tbsp tahini

2 cloves garlic, crushed

2 tsp ground cumin

3/4 tsp chili powder

1/4 tsp cinnamon

1/4 tsp sea salt

1.5 c cooked quinoa

1 c mashed cooked sweet potato

2 green onions, chopped (white and green parts)

1/2 c packed fresh cilantro, chopped

1-2 tsp olive or coconut oil

 

To make:

Grind 1/2 c of the oats to a coarse flour in a food processor, transfer to a bowl and set aside. 

Combine beans, egg, soy sauce, tahini, garlic, cumin, chili, cinnamon, and salt in a food processor or blender and pulse until just combined into a chunky mixture. (You should...

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Roasted Cauliflower & Red Pepper Ziti

My kids go crazy for this one. It’s a veggie-packed, grain-free dish that can be used as a side with fish or chicken, or as a vegetarian main course with a side of greens.

Ingredients:

2 medium heads of cauliflower, cut into florets, about 12 c

2 tbsp + 2 tsp olive oil

1 c diced yellow onion

3 cloves crushed garlic

2 c sugar-free jar of tomato pasta sauce

1-14 oz can white navy beans (1.5 cups, can substitute another type of white bean)

1- 370mL jar roasted sweet red peppers, drained

1/2+ tsp sea salt

1/4+ tsp pepper

1 tsp paprika

1/2 c packed fresh basil, finely chopped (and more for garnish)

1/2 c ricotta cheese

1/2 c grated parmesan or asiago cheese

1/2 c panko crumbs  *optional

 

To make:

Preheat oven to 400F. In a large bowl, toss the cauliflower florets with 2 tbsp olive oil and a pinch of salt & pepper. Spread on a baking sheet and roast for about 20 minutes, turning florets once or twice during cooking time to avoid burning. Remove from oven, set aside,...

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