Mains


Ingredients:
-Whole wheat tortilla
-1-2 Tbsp hummus
-Grated carrot, grated raw beet (squeeze out excess liquid in paper towel)
-Sprouts of choice (I used sunflower)

 

Directions:
Spread hummus onto tortilla. Line up grated carrot, beet and sprouts horizontally. Wrap & slice in 2.



If you like mushrooms, you will LOVE this dish!

  • Sautée a variety of chopped mushrooms (I used cremini, button and shiitake) with minced shallots, garlic and sliced green onion in butter. Add salt & pepper to taste.
  • Place mushroom mixture on top of a toasted ciabatta
  • Top with grated Parmesan cheese
  • Cover with a poached egg on top ( key to perfect poaching: crack egg into small bowl first and carefully slide into pot of simmering water that has been stirred to create a whirlpool effect. Cook for 2-4 minutes.)
  • Serve immediately. Cut into the egg to allow the yolk to flow over the mushrooms for an incredible flavour experience.

Who ever said vegetarian meals lacked flavour??



This is one of my long-time favorites- the crushed corn flake crust is sooo yummy!

Ingredients:

– 2-3 Garlic cloves, minced
– 1 Can black beans, drained and rinsed
– 2 Bell peppers (of different colors), chopped
– 2 Stalks celery, sliced
– 1 Can corn, drained and rinsed
– 1 Can diced tomatoes
– 1 Tbsp canola oil
– 1 Tsp chili powder
– 1 Cup grated cheese

Topping: 
– 1 Cup Corn Flakes, crushed
– 1 Egg, beaten
– 1 Tsp Canola oil
– ¼ Tsp salt

Directions:

  • Pre-heat over to 350.
  • Saute garlic in oil.
  • Add beans, chili powder, stir to coat.
  • Add peppers, corn andtomatoes.
  • Allow to simmer until peppers soften.
  • Combine topping ingredients and mix.
  • Place bean mixture in casserole dish. Cover with topping and grated cheese.
  • Bake for 15 minutes or until cheese is bubbling.

Enjoy!

 



This Quinoa & Beet Salad is a complete meal in itself! So colourful & deceptively filling!

Ingredients:
– 2 cups cooked quinoa (1/2 cup dry)
– 1 cup frozen shelled edamame (raw soybeans), cooked according to package directions
– 1/3 cup toasted pine nuts
– 2 medium beets, peeled and grated or boiled and cubed
– 1 large carrot, grated
– 1 cup cucumber, diced
– 1 avocado, cubed

 

Dressing:
– 3 Tbsp white wine vinegar/ apple cider vinegar
– 2 Tbsp lime juice
– 2 Tbsp olive oil
– 2 Tbsp chopped cilantro (can use mint)
– 2 Tbsp honey
– 1 tsp Dijon mustard
– Salt & pepper to taste

Combine and enjoy! Feel free to substitute/ add ingredients based on what veggies you have hanging around! Double the recipe for quick & healthy lunches during the week.



Ingredients:
– 2 cups dried green lentils, rinsed
– 1 cup wheat kernels/ wheat berries (optional)
– 3 cups vegetable broth (I used 1/2 sachet of onion soup mix)
– 1 yellow onion, diced
– 3 carrots, sliced into 1 inch chunks
– 3 celery stalks, chopped
– 1 large potato, diced (with skin)
– 2 parsnips, peeled and sliced
– 1 can diced tomatoes
– 3 garlic cloves, minced
– 1 bay leaf
– 1/2 tsp smoked paprika (optional)
– 1/2 tsp turmeric
– 1/4 tsp cayenne pepper
– salt & pepper

Directions:
– Place all ingredients in slow-cooker on low heat for 5-6 hours.

Enjoy!



This teriyaki salmon is very yummy, and so simple to make!

  • Combine store-bought teriyaki sauce with chopped ginger and garlic.
  • Coat the salmon filets in the sauce mixture and then top with sesame seeds (TIP: keep the sesame seeds at the bottom of a bag of bagels for free deliciously toasted seeds!)
  • Bake at 350 for 20 minutes or until flaky.
  • Serve with vegetables and grains! (I served mine with roasted broccoli and a mixture of quinoa & bulgur)

Enjoy your omega-3!



The mashed potatoes are made with cauliflower, and I add extra veggies to the corn layer, resulting in a nutrient packed version of the original.
Kid-approved!!

Ingredients:
– 1 pack Yves Veggie Ground Round (available at most super markets)
– 1 onion, minced
– 2 medium potatoes, with skin, cubed
– 1/2 large head cauliflower
– 1 small can corn, rinsed
– 1 cup frozen peas and carrots, defrosted
– 2 tsp vegetable oil
– 1 Tbsp HP Sauce (optional)
– 1 Tbsp margarine
– Salt & pepper
– Paprika (optional)

Directions:
– Boil potatoes until soft.
– Use steamer basket over potatoes to steam cauliflower or put cauliflower florets into boiling water until softened.
– Mash potatoes together with cauliflower. Mix in margarine, salt and pepper.
– Sauté diced onion in oil and add veggie ground round. Stir until heated through.
– Place onion on veggie ground round mixture onto base of casserole dish.
– Cover mixture with carrots, peas and corn
– Top with potato and cauliflower mixture. Sprinkle with paprika
– Bake at 350 for 20 minutes.

Enjoy!

 .     



While it is a given that, to be done right, latkes need to be fried in a generous amount of oil, there are ways to make these delicious potato pancakes a little healthier. I always load mine with extra veggies such as carrots and zucchini, and I leave the skins on all the vegetables for extra fibre and nutrients.
Here’s my tried & trusted recipe.

Ingredients (1 batch or 12 latkes): 
-1 large potato, grated
-1 large zucchini, grated
-2 large carrots, grated
-1/2 onion, chopped
-1 clove garlic, minced
-2 Tbsp flour
-2 Tbsp seasoned bread crumbs
-1/2 tsp baking powder
-1/2 tsp salt
-2 Tbsp parmesan cheese, grated
-1 Tbsp dried parsley (optional)
-2 eggs, beaten
-Oil for frying (preferably avocado or peanut)

Directions:
1) Squeeze liquid out of grated vegetables in a clean dish towel
2) Combine dry ingredients and add to grated veggies, garlic and onion. Add remaining ingredients and stir until combined.
3) Heat oil in frying pan over medium-high heat. Drop heaping tablespoons of potato mixture onto pan and flatten with spatula. Cook for 2-3 minutes per side or until golden. Drain on paper towel. Serve hot with a dollop of plain Greek yogurt. Enjoy!

 

You can also watch me preparing them on “Flavors” cooking show. Filmed last summer, I prepare the latkes in the second half of the episode.



I generally have a “30 minutes to prepare max” rule in my house when it comes to meal preparation. This recipe is an exception. Although it takes a little while to prepare, lasagna is my ULTIMATE comfort food. This vegetarian recipe is full of veggies and sure to be a crowd pleaser.

1- Boil lasagna noodles according to directions on box. Drain and lay flat to avoid sticking together.
2- Prepare your favourite marinara sauce. For mine, I sauté two garlic cloves in olive oil over low heat, add two cans of high quality tomatoes (San Marzano). Simmer and add salt and fresh basil.
3- Prepare ricotta mixture by adding 2 cups chopped fresh (or frozen chopped, drained spinach) to 500g ricotta.
4- Sauté 1 chopped onion, 2 chopped zucchini and 1 pint diced portobello mushrooms in oil.
5- Grate 1/2 cup Parmesan cheese and 1 cup mozzarella cheese.
6- Assemble lasagna by placing sauce on bottom of 9 by 13 baking dish. Arrange 5-6 noodles length wise. Spread 1/2 ricotta mixture and 1/3 Parmesan. Cover with vegetable mixture and more sauce. Repeat for second layer. Top with remaining sauce, cheese and a few basil leaves. Bake covered in foil for 40 minutes, removing foil half way through.

Enjoy!



This recipe for Smoked Salmon Fettuccine is a family favourite. It is deceptively easy to prepare and despite the creamy nature of the sauce, does not contain any cream!

Ingredients:

– 375g fettuccine, preferably whole-grain

– 2 Tbsp butter

– 1/2 red onion, minced
– 2 Tbsp flour
– 2. 5 cups milk
– 150g smoked salmon, chopped (I find it easier to chop from frozen)
– 1/4 cup chopped fresh dill (or 2 Tbsp dried)
– Freshly ground black pepper

Directions:

– Boil pasta until al dente
– Sauté onion in butter in a large saucepan until translucent.
– Add flour to onions and stir until coated.
– Gradually add milk, a bit at a time, and whisk to avoid lumps.
– Add smoked salmon and dill, stirring often.
– Add pepper to taste
– Toss fettuccine with sauce, reserving some to top.

Enjoy!