CREAMY GOLDEN SOUP
• 1 large red onion, whole, unpeeled+1 large peeled and thinly sliced
• 1 tbsp oil (coconut or olive)
• 6 cups boiling water
• 4 cups cubed squash (approx1 small squash peeled and seeded)
• 1 medium sweet potato, cubed (leave skin on if organic)
• 1 cup peeled and cubed celeriac (celery root)
• 1 cup chopped or shredded cabbage
• 1 inch nub ginger, chopped
• 2-3 large cloves garlic, chopped
• 1 medium celery stalk, chopped
• 1 tbsp Celtic or Himalayan salt (preferably freshly ground)
• 1 tbsp smoked paprika
• 1 tsp chili/cayenne pepper
• 1 tbsp Ceylon cinnamon powder
• chopped dill/coriander/parsley sprinkle on top when ready to serve
1. Sautee sliced onion in oil in a skillet over a medium high heat. Keep covered and stir occasionally (Preferably with a wooden spoon) for 3 minutes then lower heat and continue to cook for 3-5 minutes or until golden brown.
2. Add whole onion, pumpkin, potatoes and celeriac to boiling water in as medium pot. Reduce heat
when water begins to boil again, keep covered, and simmer for 10minutes.
3. Add cabbage and cook for an additional 3 minutes.
4. Remove whole onion, peel it carefully, add it to a heat resistant blender with half of the soup's contents strained and the rest of the ingredients, except sauteed onions and blend until creamy (approx 30 seconds). Or use an electrical hand mixer and only cream half the soup for a chunky variation or cream the whole thing for a fully creamy soup.
5. Pour back into the pot and stir everything together with the sauteed onions. Taste and adjust flavour if necessary.
Sprinkle herbs on top. Serve hot or cold.
QUINOA VEGETABLE PILAF
• 2 cups boiling water
• 1 cup quinoa, rinsed
• 3 cups chopped vegetables (broccoli, carrots, green beans, etc.)
• 1 medium red onion, peeled and diced
• 3 cloves garlic, chopped
• 2 inch nub ginger, chopped
• 1 tsp turmeric powder
• 2 tsp of each: cumin powder, Ceylon cinnamon
• 1/2 tsp coriander seeds crushed or whole
• 2-3 tsp Celtic or Himalayan salt (depending how salty you like it)
• 1 cup fresh green herbs, chopped (parsley, cilantro or dill)
• substitute spices with 2 tbsp of your favourite curry
• 1 cup cooked lentils/beans/other protein
• chopped herbs to sprinkle on top when serve
1. Stir together all ingredients until evenly distributed in a medium pot. Bring to a boil, then reduce heat, keep covered and simmer for 20minutes.
2. Turn off heat and keep covered for 10minutes.
3. Serve with a sprikle of your favourite herb.
4. Store leftovers airtight in a glass container for up to 4 days.
HOLD THE CHICKPEA HUMMUS
• 1 large zucchini, chopped (approx 2 cups)
• 1 cup sunflower seeds, soaked for 4 hours, rinse and strained
• ½ cup unsulphered sundried tomatoes, soaked 2 hours in warm water and strained
• ½ cup raw tahini
• 2 tbsp extra virgin olive oil
• ¼ cup lemon juice, freshly squeezed
• 1-2 large garlic cloves, chopped (depending how garlicky you like it)
• ½ -1 tsp salt (use only if your tomatoes are not preserved in salt)
• Water as needed to thin out
• 1 tsp cumin powder
• 1 tbsp smoked paprika
• ½ tsp cayenne/chilli powder
• ¼ cup sundried tomatoes, marinated in olive oil and spices, chopped and mixed in last
1. Place all your ingredients (except optional extra sundried tomatoes) into a food processor with sharp blades or a high speed blender that uses a tamper and blend until creamy and smooth. Use a spatula to help scrape down the sides as needed.
2. If it’s too thick, add a little water to thin it out until desired consistency is achieved.
3. Store mixture in an airtight glass jar/container and refrigerate for up to a week.
4. Serve with a drizzle of extra virgin olive oil and either a sprinkle of cayenne pepper or smoked paprika and dip your favourite veggie slices or wrap into a raw wrap. See Falafel recipe on page...
Variation: Add a handful of grated carrots, chopped parsley/coriander/basil/other green herb or 1 tsp finely chopped fresh herbs (rosemary, thyme, oregano)
MOCK TUNA SALAD
• 1 1/2 cups sunflower seeds, soaked 4hrs, rinsed and strained
• 3 tablespoons freshly squeezed lemon juice
• 2 cloves garlic minced
• 1/4 teaspoon cracked black pepper
• 1/4 cup diced red onion
• 1 medium celery stalk diced or chopped roughly (depending if you like large or small
• 1 tsp salt (or more to your taste)
• handful of your favourite herbs finely chopped (dill, parsley, coriander, etc.)
Optional: 2 tsp dulse flakes/granules (seaweed) (enhances the tuna taste)
1. In a food processor combine seeds, lemon juice, garlic, pepper, and optional seaweed if using, until smooth. Blend less if you like it chunky.
2. Transfer mixture to a medium sized bowl and stir in the onion, celery and optional herbs if using. Taste and add more salt if necessary.
3. Spread in a sandwich, in a leaf wrap (Swiss chard, collard, lettuce or cabbage leaf), on crackers, scoop on salad, dehydrate into crackers or use in your nori sheet rolls for mock tuna sushi.
Keep refrigerated for up to 7 days.
MOIST FLUFFY CHOCOLATE CAKE (Makes 1-9" cake, about 9-12 slices)
• 1 large apple, chopped (leave skin on if organic)
• 1 medium courgette, chopped (about 2 cups)
• 1/2 cup cane sugar/maple syrup/soaked dates or your favourite sweetener
• 1 tbsp vanilla extract or 1 tsp vanilla bean
• 1 tsp baking soda
• 2 tbsp lemon juice
• 3 cups buckwheat flour
• 1/2-3/4 cup cacao powder (depending how chocolatey you like it)
• if too dry add 1 cup nut milk (or other vegan milk)
• 1 tbsp fresh lemon/orange zest
• 1 cup chopped nuts/seeds
• 1/2 cup raisins/other dried fruit
• 1/2 cup cacao nibs/chocolate chips
Spiced Variation: Omit the cacao and add 1tbsp of your favourite spice mix+an extra 2 tsp
Spice mix suggestion: Grind equal parts of star anise, clove, cinnamon sticks, cardamom. Store in an airtight dark glass jar away from light+heat.
1. Preheat oven to 350F (175C). Grease and flour a 9x13inch baking pan or 12 muffin tins
2. Combine ingredients, except flour and any optional in a food processor until completely liquid. Scrape sides of bowl as necessary. Add vegan milk if too dry.
3. Pour mixture into a bowl with the flour and optional ingredients if using, and mix with a spoon until evenly mixed. Scrape sides as needed..
4. Pour your batter into your prepared baking pan or spoon into prepared muffin tins.
5. Bake cake for 40-45 minutes (or until a tooth pick inserted in the center comes out clean) or muffins for 25 minutes.
6. Remove and allow to cool 10 minutes before transferring to a wire rack. Store airtight when completely cool. Leave on counter for two days, refrigerate for up to five days or freeze for three weeks and reheat in toaster oven.
7. If you would like a frosting on top try my raw vegan chocolate mousse in the following recipe
RAW AVAOCADO CHOCOLATE MOUSSE:
•1big ripe avocado or 2medium
•3-5 tbsp raw cacao powder (depending on how chocolatey you like it)
•1/4 cup puréed dates/agave/maple syrup/raw honey (non vegans)
•1/4 tsp fresh vanilla bean (or đ tsp vanilla extract when fresh is not available)
•1/4 cup freshly squeezed lime or lemon juice
1. Combine all ingredients in a blender or food processor until creamy and smooth. Add more sweetness if you'd like.
2. Freeze for 2-4 hrs for mousse, freeze 6-12 hrs for ice cream.
Remember when it's cold it tastes better and is not as sour as it might seem at first.
Experiment, add different flavours to the mix (try 1 tsp freshly grated orange zest, ginger, rose flower, 1-2 tbsp pineapple juice, strawberry, coffee, or use 10 drops of Medicine Flower's essence drops like hazelnut or 4 drops of Living Libation's orange or mint essential oils
YUMMY VEGAN BREAD
• 1 cup ground flax seeds
• 2 cups water/vegan milk of choice
• 3 tbsp oil (olive/rapeseed/grape seed)
• 1 tsp baking soda (aluminum-free)
• 3 tbsp apple cider vinegar
• 2 cups buckwheat flour
• 1/2 cup chopped nuts (walnuts work best)
• 1/2 cup seeds (sunflower, pumpkin, poppy, sesame)
• 1/2 cup raisins
• 1/4 cup cacao nibs
• 1/4 cup chia seeds
1. Preheat oven to 350F (or 175C). Grease and flour a bread loaf pan or use a silicon bread loaf mould
2. Combine all ingredients (except optional) together in a food processor until a smooth batter forms.
3. Transfer to a mixing bowl and stir in any optional ingredients you desire.
4. Pour batter into prepared pan and bake for 35-40 minutes (or until center of cake no longer
has any bounce to it when it is gently compressed)
5. Leave to cool 10minutes then transfer to wire rack to cool completely. Store in a paper bag at room temperature for 3-4 days then refrigerate for a week, freeze for two months.
6. Slice and toast as needed.
VEGGIE PUMPKIN/SQUASH SOUP
• 2 L boiling water
• 1 large onion, whole,unpeeled+1 large peeled and thinly sliced or diced
• 3 tbsp coconut/olive oil
• 6 cups chopped squash/pumpkin
• 1 large courgette, chopped
• 2 cups chopped cabbage
• 1 large carrot, chopped
• 4 cups mixed chopped veggies (cauliflower, broccoli, turnip, pepper, etc)
• 2 medium stalks celery, chopped
• 1 tbsp salt
• 4-6 medium cloves garlic, chopped (depending how garlicky you like it)
• 2 inch nub ginger, chopped
• 2 tsp turmeric powder
• 2 tsp cumin powder
• 1 tsp black pepper/cayenne/chilli
• 1 cup green peas
• 1/2 cup lightly roasted chopped nuts/seeds
• 1/2 cup chopped herbs (dill/coriander/parsley)
• 1 can organic coconut cream
1. In a large soup pot, cook the whole onion in boiling water over medium high heat.
2. Add chopped squash, bring to a boil then reduce heat and cook covered for 10minutes.
3. In a skillet, sauté diced onion in oil over a medium heat and stir occasionally until golden brown (approximately 15minutes)
4. Add the courgette, cabbage, mixed veggies and carrot to the soup, bring to a boil then reduce heat and simmer covered for 10minutes.
5. Turn off heat. Strain the soup into another pot and place strained veggies into a heatproof blender along with the remaining ingredients and blender until smooth and creamy.
6. Pour creamed soup into pot of veggie broth and pour some broth back into the blender to help remove remaining creamed soup left in the blender. Stir then pour back into the pot.
7. Taste and adjust with more cumin/salt/pepper if necessary.
8. Stir in sautéed onions and any optional ingredients.
9. Serve with sprinkled chopped herbs or toasted seeds.
10. Store in an airtight glass jar in the fridge for up to a week or freeze for a month.
• 5-6 small beets, steamed 20-30min, then peeled and chopped
• 2 small sweet potatoes steamed 20min, then peeled and chopped
• 1/2 cup sprouts (mung bean or lentil)
• ¼ cup olive or sunflower oil
• ½ tsp salt
• ½ tsp cumin powder
• ½ tsp turmeric powder
• ½ cup sauerkraut (homemade or health food store bought)
Optional: 1 medium garlic minced and/or 1 small red onion diced
1. Combine all ingredients in a large mixing bowl until evenly mixed.
2. Store leftovers in an airtight container for up to 4 days.
CHOCOLATE BEAN CAKE (Makes 1-9" cake, about 9-12 slices)
Ever wonder how to get the most of your beans in the form of a dessert?
Well this recipe is quite the bean lover's pleaser. Warning, be prepared to make a double batch. This one's just that good!
• 2 cups cooked black beans, unseasoned (see note at the bottom of the page on how to cook beans properly)
• 6 tbsp golden ground flax seeds (use brown if not available)
• 1/2 tsp celtic or himalayan salt
• 2 tbsp vanilla extract or 1/2 tsp fresh vanilla bean
• 6 tbsp unsweetened cacao powder
• 1/2 cup sugar cane or pitted dates (soak 30min then strain; to soften if they are too dry)
Optional: 1/2 cup chopped walnuts or any other kind of nut (pecan, hazelunt, almond)
1. Preheat oven to 350 Degrees F
2. Lay parchment paper or grease a 9x13 pan with coconut oil and dust with cacao powder (as you would with flour) or muffin pans. Makes 36 mini muffins or 16 regular size muffins. You can also use muffin paper cups.
3. Mix the flax seeds and water in a small bowl and set aside for 1min.
4. Combine all ingredients, except nuts, in a food processor until smooth and creamy, about 2min.
5. If using, stir in the walnut/other nut.
6. Pour your batter into prepared pan(s) and place in the oven.
7. For cake: bake 45min/ regular muffins 35min/mini muffins 25min
8. Remove from the oven and allow to cool for 10min before transferring to a wire rack to cool completely. Cut cake into squares and store in a container at room temperature for 2days, refrigerator for up to a week or make many batches and freeze airtight. Serve warm or cold.
Benefits of properly cooking beans:
Makes them tastier, easier to digest, prevents gas and bloating and easy to cook with.
3 easy steps to cook beans properly:
1. Soak your beans over night in water about three times the volume of the beans. (example: 1 cup of beans: 3 cups water)
2. Rinse and strain. Boil with in water, double the volume of soaked beans, for 3-4 minutes (example: 2 cups soaked beans: 4 cups water), turn off the heat, keep covered for 3-4 hours.
3. Rinse and strain. Boil with water, double the volume of soaked beans for 5minutes, then simmer for 1-2 hours. Strain if necessary and leave to cool before using.
4. Allow beans to cool off completely before using them right away, refrigerating or freezing them.
Times vary depending on the bean you use. For black beans 1 hour is enough, but depending on the burning element, quality of the pan and freshness of your beans, it may take longer, so check after an hour and adjust the water level if beans are not completely soft. If you are using a pressure cooker, half the time (example: 30minutes instead of 1 hour)
I like to cook and freeze a lot in one time to have ready, save time and to maintain convenience
• Use organic whenever possible and at least peel inorganic veggies+fruits
• Pay now with good quality food and lifestyle and prevent paying later with your health
• Use local and seasonal ingredients whenever possible
• Eat and chew mindfully, slowly, calm (never in a rush), focus on your meal, observe the different flavours, textures, feelings and thoughts that arise in you
• Eat fermented foods more often: increases digestibility and essential good bacteria we need in our gut. It’s the primary food (like medicine) for balanced weight, optimal organ function and many other functions of our bodies in everyday life.
• Sit down when you eat, don’t distract yourself with other things like watching screens, driving, walking,talking, etc.
• Food is not just to feed the belly, it should also feed the soul. So since you are and become what you eat and what you eat ate, choose the best quality foods.
• Prepare your meals with intention, in a good mood, with others, for others and for yourself equally.
• When life catches up with you and you find you need more time to eat homemade meals and find yourself creating excuses not to, make a decision to make your meals, thus your health your priority because you’re worth it and the way you treat yourself is the way you will treat others as well.
• If time is a factor do your best still. Once a week prepare sauces, dips, spreads, etc. enough for a few days. Prepare some of the prep work before hand (cut veggies and store in the fridge in an airtight container for a day or two, not longer because as soon as you cut food it loses its vitality and potency and use as needed.
• Never add your sauces to raw meals if you intend to eat them the next day. Separate cut veggies from sauces and mix together when it’s time to eat fresh.
• Enjoy the journey of healthy eating, as pleasure, as a right, privilege, honour and be grateful for each bite, for each moment you create, both for yourself and for others.
• Continue to experiment with different fruits, veggies, nuts, seeds, equipment, etc. Have fun! The art of food preparation is there for you to explore it like a child, discover new ways, new flavours and most of all tune into yourself, your taste buds, your body, and listen to what it actually needs and wants.
• The more you prepare and eat homemade meals, the more you’ll understand the necessity of it and how much closer you are to yourself than the disconnection of technology, outside meals and all the other distractions from ourselves society feeds us.
• Remember you can only do your best, but try and enter this journey with confidence and joy!
• Bon Appetite!
• Never use aluminum or Teflon coated pots, pans or any other kind of kitchen equipment. You can read online the harmful effects of using them. Use ceramic, 100% stainless, cast iron, titanium (best for frying pan, but most expensive) and pyrex.
• Invest in one really good blender and food processor that will last you a long time. (Pay now, don’t continue to pay later)
• Have one really good big knife for chopping and a smaller one for cutting (paring knife)
• Ceramic knives are the best because your food won’t oxidize as quickly as compared to when cut with stainless steel/other metal, but they are more expensive, but never need sharpening and are more delicate since they break easily if dropped, but worth it if you know you want this and choose to be careful.
• Essentials: water filter both for kitchen and shower, stainless grater (not aluminum), peeler, spiralizer (for making spiral shaped veggie noodles and garnish for meals), blender, food processor and a juicer (if you plan on making a lot of homemade juices and use the pulp leftover for making delicious meals and treats), glass salad and mixing bowls; avoid plastic.
Where to buy ingredients and tools:
I buy my organic food, herbs, spices, superfoods, and kitchen equipment in health food stores, bulk stores and occasionally online.
These are the following websites I like:
• For essential oils (culinary, body, air, bath and medicinal use), lymph, facial, body and oral health care I love Living Libations from Haliburton, Ontario. They create and source the world’s best quality, they are not a franchise so they do not overproduce and they focus on quality rather than quantity because quality, customer satisfaction and sustainable environment are key to them. Copy and paste this link and make sure to click on Canadian site not USA. My favourite products are the cinnamon oil and happy gum drops (I haven't been to the dentist in over 4 years since using this daily)
• Superfoods I buy from a really fair, conscious and sustainable Ontario based company.
• Vitamixer/other high speed blenders can be bought in any culinary store or online. You can also opt for the Omni Blend or Jack Lalane versions which are half price and do the same job. Kitchen equipment can be found on the site above as well.
• For a copy of “The Good Karma Diet” with info about veganism and 40 of my recipes check out: