Wednesday, July 29, 2015

Antioxidant Cherry Blast Smoothie

Antioxidant Cherry Blast Smoothie

1 cup pomegranate juice
1 cup fresh or frozen cherries (pitted)
1/4 cup filtered water or ice
1 small banana
1 scoop protein powder (vanilla or unflavoured)
1-2 tbsp. peanut butter (or other nut butter)

Blend all ingredients in high powered blender.

Saturday, April 11, 2015

African Inspired Sweet Potato Mushroom Stew

This dish is actually inspired by a date I had with a man from Senegal.  He said he wanted to cook for me.  I wasn't going to turn that opportunity down so I went to his house and he prepared a traditional African dish of sweet potatoes and lamb in a spicy peanut sauce served on a bed of rice.  It was really good so I  have tried to create a vegetarian version of the meal because I have never cooked lamb in my life!

And, in case you're wondering, there was no second date but I sincerely appreciated the meal.

Sweet Potato Mushroom Stew

1 onion chopped
4 tbsp. olive oil
2 garlic cloves chopped
2 tsp grated root ginger
2 medium sized sweet potatoes cut into bite sized cubes
1.5 tbsp. curry paste (I use Thai Kitchen brand)
3 tbsp. tomato paste
1 1/2 - 2 cups vegetable broth
8 oz. button mushrooms, quartered
2 large handfuls spinach
1/4 cup smooth peanut butter
2 tbsp. coconut milk (optional)
1/4 cup fresh coriander, chopped
salt and pepper

Heat the oil in a large pot, add the onion, garlic, ginger and fry for 5 minutes.
Add the curry paste to the onion mixture and cook, stirring for 1 minute. Add the sweet potatoes, stir to coat with the onion mixture.
Mix the tomato paste and vegetable broth in the saucepan. Bring to a boil, cover and simmer for 15-20 minutes until the sweet potatoes are almost tender.
Add the mushrooms and spinach to the stew and cook for 5 minutes or until the vegetables are cooked through.
Add peanut butter. To take the edge off the curry you can add the coconut milk if desired.
Add coriander, season with salt and pepper to taste. Serve garnished with coriander sprigs.

Tuesday, April 7, 2015

Veggies & Dip, Dip, Dip

Raw veggies and dip are a healthy, quick and easy snack.  Veggies alone can get boring and are not a significant source of protein or good fats but add any of these nutrient packed dips to them and you have a powerhouse snack or lunch on the run.

Classic Basil Pesto

2 cups raw walnuts
1/2 cup of olive oil
2 cups fresh basil
2 garlic cloves
Dash of salt

In food processor, process nuts until fine. Add remaining ingredients and process until very smooth. Refrigerate.

Classic Humus

2 cans chickpeas (15 oz. each), drained and rinsed
1/3 cup tahini
3 garlic cloves
1/4 cup fresh lemon juice
1/4 extra virgin olive oil
1/2 tsp cumin
Pinch of salt
Pinch of cayenne pepper
1/4 cup filtered water (only necessary if blend is too thick)

Process all ingredients in food processor until smooth.  Refrigerate.


Avocado Cilantro Dip

2 ripe avocados
1 cup fresh cilantro
Pinch of salt
1 tsp of garlic powder
3-4 tbsp. fresh lime juice

Scoop avocado out of it's shell and remove the pit.  Place in food processor with all other ingredients and blend until smooth.  Refrigerate.

Tuesday, March 31, 2015

Breakfast Bonanza

For the past 3 mornings in a row I have had at least 2 breakfast guests + myself and my children to feed. My best friend seems to be around most mornings, my dad drops by on Sundays, and currently one of my girlfriends is staying for a few days because she needs "space" from her relationship to think.  There is never a dull moment at my house!

To me, the kitchen is the soul of the house and I love my open door policy.  At my house anyone is welcome anytime.  I hate the idea that my friends would ever need to make an appointment to see me. I believe electronic communication has distanced us enough from one another and I think we should get back to face to face interaction.  As a result, I leave my door open most of the time and people can come and go as they please.  I always leave treats in my fridge for whoever might be passing through.  When I came home from work at 11:00 p.m. the other night there were three people sitting at my kitchen island debating.  It warms my heart.

These 3 recipes are the top breakfast picks at my house this week.

Blueberry Banana Pancakes

1 cup spelt flour
3/4 cups oat flour
3 tsp baking powder

1 egg
1 3/4 cup almond milk (vanilla or plain)
6 tsp olive oil
3 tsp maple syrup
1/2  medium ripe banana

Handful of fresh blueberries

Place dry ingredients in a bowl.  Blend wet ingredients in blender.  Mix wet into dry and then fold in blueberries.  Spoon into greased frying pan and flip when the top starts to bubble.  Top with maple syrup and/or peanut butter.  Yes, peanut butter.  While in Hawaii, on vacation, I came across the best peanut butter in the whole wide world.  I put the stuff in and on everything.  Check it out.  It's called North Shore Goodies Famous Coconut Peanut Butter


6 slices of bread of your choice (I use any type from the local company Little Stream Bakery)

2 eggs
2 tbsp raw honey
1/4 cup almond milk (vanilla or plain)
1/4 tsp cinnamon
1 tbsp grated orange zest
1/2 tsp vanilla extract
3 tbsp butter or coconut oil (melted)

In a medium bowl, beat together eggs, almond milk, honey, cinnamon, orange zest and vanilla extract.  In a frying pan, melt the butter over medium-high heat. Soak the bread in the mixture and fry in the pan until golden brown.  

The Perfect Start to the Day Green Smoothie

This is what I have :)


1 scoop of unflavoured whey protein
1/2 ripe banana
dash of cinnamon
1/4 cup oats
2 tbsp almond butter
1/2 bunch of rainbow chard or red chard (or spinach...but chard is my favorite)

Blend all ingredients in a high powered blender and enjoy!