Recipes and More

March 26, 2020

A pleasure sensation for the palate is probably the best way to describe this dish!

A mixture of sweet, spicy and tart along with crispy and super delicious!

You won't be disappointed, I promise!

AND....It's so easy to make! Just a bit of chopping involve and the time to cook up some rice and voila!! DONE!


1 1/2 cups pineapple chunks. chopped

1 can black beans, drained and rinsed

2 medium carrots, thinly sliced

1 cucumber, halved lengthwise and thinly sliced

2 cups of coleslaw or thinly sliced cabbage, red and or green

1 1/2 cups edamame, boiled in water for a few minutes, drained and salted

2 tbsp pickled ginger, chopped

1/4 cup peanuts, chopped

2 cups of cooked white rice


Juice of 1 lime

1 tsp sriracha

4 Tbsp soy sauce or tamari

1 tbsp maple syrup

4 Tbsp rice vinegar

1/2 tsp garlic powder


Combine all of the dressing ingredients in a bowl and mix well

Divide all of the ingredients between four large deep dishes or bowls and arrange them side by side. Drizzle the dressing even...

March 25, 2020

I was at my cabin and was trying to put together a meal that would be

a) vegetarian

b) satisfying and

c) a family pleaser

I think I was able to pull it off nicely with ingredients that I had on hand.

This recipe is easy, quick and nutritious!

Serves 4-6 people


2 Stalks of celery, chopped

2 medium carrots, chopped

1/2 cup red onion, chopped

2 cloves garlic, minced

1 each red and green pepper, chopped

1 small can black beans, drained and rinsed

1 can chickpeas, rinsed and drained


1 tbsp dried jalapeno peppers or 2 -3 tbsp canned jalapeno peppers, chopped

2 -3 tbsp powdered chilli

2 tsp dried basil

2 tsp dried cumin

salt and pepper to taste

1 tbsp of oil

1 28oz can of diced tomatoes

2 cups of spinach or kale, chopped


Heat oil on medium heat in a large saucepan and add the celery and onion.  

Cook for 3-5 minutes until fragrant and slightly soft

Add carrots and peppers and continue to cook for an additional 3 minutes stirring frequently to prevent sticking.

 Add the spices and con...

September 14, 2019

Well, it's that time of year again when we begin to harvest our long awaited gems from the garden. 

Every year, my son Isaac plants zucchinis with the sole purpose of me making this zucchini bread recipe. It has become a family favourite and they expect me to make it for them every year. 

When I ask friends if they want to have a slice of zucchini bread, they usually crinkle their nose and say "zucchini bread? Gross!!" Well, it only takes one bite and the rest is history!!

I hope you enjoy!


1 cup sugar

1 cup oil (I used avocado oil)

3 eggs

1 tsp vanilla extract

3 cups flour ( I used gluten-free)

1 tsp salt

1 tsp baking soda

1 tsp cinnamon

2 cups unpeeled zucchini, shredded

1 cup walnuts, chopped (optional)

1. Beat sugar, eggs, oil, and vanilla extract together until fluffy

2. Mix flour, salt, baking soda and cinnamon. Add to egg mixture and stir until well blended.

3. Stir in zucchini and nuts

4. Turn into a well greased loaf pan.

5 Bake at 350 degrees F for 1 hour and 30 minutes or until don...

September 9, 2019

These healthy bowls have gained popularity recently and so they should!

This is a very easy, healthy and quick recipe that you can prepare during a weeknight. It's a great way to use up any leftover chicken. You can easily substitute the chicken for beef or go without animal protein and use tofu or chickpeas instead. 

It's the kind of recipe that's good for getting rid of those "must use" veggies in the fridge!

I haven't included amounts in the ingredients list as you can improvise and make this your very own by adding as much or as little of each ingredient as you want.



Quinoa, cooked

Diced chicken

Edamame, prepared following package instructions

Carrots, grated

Red Cabbage, finely sliced

Cucumber, finely sliced

Radish, finely sliced

Green onion, finely chopped


1/3 cup rice vinegar

1/2 cup tamari sauce

3/4 cup olive oil

3 Tbsp honey or maple syrup

1 tsp garlic powder

2 tbsp fresh ginger, grated

1 tbsp sesame oil

Place all of the dressing ingredients in a jar and shake well until...

February 17, 2019

Before, becoming an Integrative Nutrition Health Coach, I thought my diet was pretty clean. I soon began to understand the serious health complications associated with consuming too much sugar such as; diabetes, obesity and heart disease to name a few.

The following video shows you how much sugar is in processed foods and how much sugar you could be consuming even if you consider yourself as someone who "doesn't eat a lot of sweets"!

January 29, 2019

I love using my Instant Pot whenever I can. It makes meal cooking very easy and effective without loosing flavour.

This recipe can also be made in a slow cooker or on the stovetop. 

Serves 6 people


1 cup wild rice

8 oz (2 cups) mushrooms sliced

2 medium carrots, diced

1 large sweet potato, peeled and diced

1 medium onion, diced

2 tsp dried oregano

2 tsp dried basil

2 tsp dried parsley

3 cloves garlic, minced

6 chicken thighs, cut into 1-inch pieces

6 cups of stock (chicken or vegetable)

1 tsp salt

1 tsp pepper

1 bay leaf

2 cups spinach, chopped

1 can coconut milk

Place first 14  ingredients in an Instant Pot or slow cooker

Instant Pot: Cook on high for 25 minutes and let the pressure release naturally for 10 minutes. Release the remaining pressure and carefully remove the lid. Add the spinach and coconut milk. Stir until the coconut milk is completely dissolved.

Serve in medium sized bowls and enjoy!

Slow Cooker : Cook on high for 4 hours or on low for 8 hours. Add spinach and coconut milk....

December 4, 2018

This flavourful dish will have you lining up for seconds.

A friendly reminder that you need at least 2 hours of marinating time.

If you're well prepared, you can marinade the chicken before leaving in the morning and prepare your dish when you get home. 

Should be ready in about 45 minutes!


Serves 4-6 people


4 tbsp canned coconut milk

1 tbsp fish sauce

1 tbsp soy sauce

1 tbsp peanut butter

1 tbsp brown sugar

1 tbsp red curry paste

4 chicken breasts, sliced into 1 inch strips


1 tbsp oil or ghee

1 onion, finely chopped

1 tbsp fresh ginger, grated or 1 tsp of powdered ginger

2 cloves garlic, crushed

The remainder of the can of coconut milk used for the marinade

1/4 cup peanut butter

1 tbsp soy sauce

1 tbsp fish sauce

1 tbsp brown sugar

1 tbsp red curry paste

1-2 tbsp fresh lime juice

5 cups of vegetables of choice

2 cups cooked basmati rice

chopped fresh cilantro

sriracha (optional)


To make the marinade, combine all of the marinade ingredients, except for the chicken and mix well until...

November 15, 2018

This is a very warming soup so it's perfect for those cold fall or winter days or if you have the sniffles. It will definitely perk you up!

You're the boss as to how spicy you want it to be!

Serves 4-6 people


2 tbsp oil

1 clove garlic, crushed

2 tbsp fresh ginger, grated

2 tbsp red Thai curry paste

1 medium sweet potato, peeled and chopped

4 small baby bok choy or 2 large, chopped. Divide the stems from the leaves

4 cups chicken stock

1 can coconut milk

1/2 tbsp fish sauce

1/2 tbsp brown sugar

2 cups shrimp

rice noodles, enough for 4-6 people

lime wedges

1/4 cup chopped cilantro

1/4 cup red onion, sliced


Heat oil in large saucepan. Add the garlic, ginger and red Thai curry paste. Stir for two to three minutes on medium - low heat.

Add the sweet potato, bok choy stalks and chicken stock and bring to a boil. Cover and lower the heat and simmer for five to seven minutes or until the sweet potato is tender. 

Add the coconut milk, fish sauce and brown sugar and stir until coconut i...

October 16, 2018

These Lamb sausages are full of flavour. Pair them with sun dried tomatoes, lots of colourful veggies and coconut milk and you have yourself a quick and healthy family meal. This has become a "re-do meal " in my house. 

Serves 6 people


4 Mild Italian Style lamb sausages (375 kg) from Lamb Tonight or Italian Style meatballs (340 kg)

1 red onion, chopped

3 cloves garlic, minced

1/2 cup sun dried tomatoes, in oil, chopped

1 can coconut milk

3 sweet bell peppers of your choice

1 1/2 cups broccoli florets

1 1/2 cups cauliflower florets

1 cup asparagus, cut into 1 inch pieces

3 cups brown rice, cooked

cilantro for garnish, optional

Fry the lamb in a large skillet, breaking up the sausage throughout the cooking process until they are approximately in 1 in pieces.

Add the onion and cook for 3 - 5 minutes until softened. Add the garlic, sun dried tomatoes and coconut milk and heat until the coconut milk has dissolved. 

Add the remaining vegetables, stir well, cover and cook until ten...

October 15, 2018

This warm and slightly spicy soup is great to have on a cold fall day or when you're chilled to the bone and want something comforting. You can adjust the spiciness to match your spicy style! Add a baguette and you've got yourself a meal!

Serves 4-6 people


1 tbsp ghee or oil of choice

2 red onions chopped

1 jalapeno pepper, chopped

1 lemon grass, chopped

2-3 cloves garlic, crushed

1 tsp paprika

1 tsp cumin

1 cup lentils, rinsed

3 3/4 cups of vegetable stock or water

1 can coconut milk

juice of 1 lime

1 tsp salt

1 tsp pepper

1 cup cilantro, chopped

3 green onions, chopped

Heat oil in a large saucepan, add the onions, jalapeno pepper, garlic and lemongrass and cook until the onions are translucent. Add the red lentils, spices, coconut milk and stock. Cover and bring to a boil, reduce the heat and simmer, covered for 35-45 minutes until the red lentils have cooked through and the soup has thickened. Add the juice of one lime. Season with salt and pepper. Add the cilantro and green onions reserv...

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