Seared smoked tempeh served on quinoa & couscous with crispy kale and my favourite Aux Vivres inspired “Dragon Sauce”

  • 1/3 cup nutritional yeast
  • 1/4 cup tamari sauce
  • 1/4 cup olive oil
  • 1 Tbsp maple syrup
  • 1 tsp garlic powder and a little hot water to mix. So tasty and so quick!

No photo description available.


Made my classic veggie chilli today.I use @yvesveggiecuisine veggie ground round for those who may miss the look/ feel of actual ground meat. A very modifiable recipe, but here’s what I put in mine:

No photo description available.
– 1 package Yves Veggie Ground Round, Mexican flavor
– 2 Tbsp canola oil
– 1 large onion, diced
– 1 package mushrooms, diced
– 1 can corn, drained and rinsed
– 1 (14 fluid ounce) can diced tomatoes
– 2 Tbsp tomato paste
– 1 (19 fluid ounce can) red kidney beans or black beans
– 1 tsp hot chilli powder
– 1 tsp garlic powder

Heat oil over medium-high heat. Saute onion until translucent.
Add mushrooms, beans and seasonings. Stir to coat.
Add remaining ingredients, crumbling veggie ground round in last. Allow to
simmer for 10-15 minutes, stirring occasionally.
Serve over pasta, rice or with favorite bread. Top with grated cheese or sour cream if desired. Enjoy!


Looking for a healthy burger option? Try these tasty Black Bean & Quinoa Patties!

Made from scratch, they are loaded with taste but light on calories. The steak seasoning adds a great depth to the flavor. Feel free to make a double-recipe and freeze a few for a quick meal. Bake ahead of time and they can be tossed onto the BBQ to re-heat.

– 1.5 cups cooked quinoa (1/2 cup dry)
– 1 small onion, finely chopped
– 6 sundries tomatoes (packed in oil), drained and minced
– 1 can black beans, drained and rinsed, divided
– 2 cloves garlic, minced
– 1 Tablespoon steak seasoning

– Sauté onion together with sundries tomatoes (oil from tomatoes should be enough to cook with)
– Add in half the black beans, garlic, steak seasoning and 1.5 cups of water. Simmer about 5 minutes until most of liquid is absorbed.
– Transfer bean mixture to a food processor with 3/4 cup quinoa and process until smooth
– transfer to a large bowl and add the remaining beans and quinoa. Allow to cool slightly.
– Shape 1/2 cup of mixture at a time into 8 patties. Bake 20 minutes at 350. Flip and bake another 10.
Serve on your favourite buns or topped on a salad.



I have a rule in my house: dinner on the table in less than 30 minutes during the week. This recipe is ready in 23 minutes flat!

A time saver is using canned chickpeas instead of soaking- just rinse off the salt contained in the liquid. My (no longer) secret sauce is made from olive oil, tamari sauce, maple syrup, garlic and nutritional yeast. Topped over my favorite grain mixture of brown rice, barley and spelt from President’s Choice Blue Menu.




– 1 onion, chopped
– 1 pint mushrooms
– 1 can black beans, drained and rinsed
– 1/3 cup nutritional yeast
– 1/4 cup seasoned bread crumbs
– 2 Tbsp onion soup mix
– 1 Tbsp avocado oil
– Salt & pepper, to taste.

– Chop mushrooms in food processor, remove
– Pulse beans in food processor
– Sauté onion in oil until fragrant and add mushrooms, beans, onion soup mix
– Remove bean mixture from pan and place in large bowl. Add nutritional yeast, bread crumbs, salt and pepper. Combine.
– Make patties with hands, using approx 1/3 mixture. Pan fry for about 3 minutes per side or until golden.
– Serve in bun with favourite toppings or or topped on a salad.



I’ve seen recipes for lentil & sweet potato “Shepherd’s Pie” going around for quite some time, yet never bothered trying it…. I admit, it did not sound appealing, and I assumed it would come out rather “blah”. Well, seeing as I happened to have all the ingredients on hand, I gave it a go and modified the recipe a little. How wrong I was! It was great and the whole family loved it (a very rare event indeed!).


– 3 large sweet potatoes
– 2 Tbsp olive oil
– 1/4 cup milk
– 1/2 tsp garlic powder
– Salt & pepper
– Seasoned bread crumbs (optional, for topping)

Lentil mix:
– 2 cans lentils, drained and rinsed
– 1 Tbsp canola/ avocado oil
– 1 onion, chopped
– 3 stalks celery, minced
– 2 carrots, grated
– 1 cup mushrooms, minced
– 1/2 tsp rosemary
– 1/2 tsp thyme
– 2 Tbsp onion soup mix, diluted in a little water
– 1 large can corn, drained and rinsed (middle layer)

1- Peel and dice sweet potato. Boil for 10-15 minutes or until soft.
2- Drain potatoes and mash with oil, milk, garlic powder and salt & pepper. Set aside.
3- Sauté onion in oil and add mushrooms, carrots and celery. Stir until veggies softened. Add lentils, seasonings and onion soup mixture. Allow to simmer for 10 minutes.
4- Arrange lentil mixture in casserole dish. Cover with layer of corn and top with mashed sweet potato. Sprinkle with bread crumbs.
5- Bake at 350 for 15 minutes.



In need of a quick & healthy meal amidst all the rich holiday dishes? I loved this chickpea goulash!

– 1 onion, diced
– 1 zuchini, sliced
– 1 green pepper, chopped
– 1 can diced tomatoes
– 1 can chickpeas, drained & rinsed
– 1 cup red wine
– Olive oil, 1 tbsp
– Paprika, 1-2 tsp
– Chili powder, pinch


  • Sauté onion in olive oil, add zuchini and pepper and chickpeas.
  • Pour wine over and sauté for a few minutes.
  • Add tomatoes and spices and let simmer for 20 minutes.
  • Serve on top of garlic quinoa.




This is my Mother-in-law’s easy & delicious recipe for ‘pasta e fagioli’ (pasta with beans). I add the cauliflower to increase the veggie content. Feel free to add any extra ones you enjoy!

– 2 Tbsp olive oil
– 3-4 garlic cloves, minced
– 1/2 can small white beans (cannellini/ navy beans), with liquid
– 1/3 can chopped tomatoes
– 1/2 head cauliflower, minced
– 1/2 box small pasta (ditali)
– Parsley, fresh or dried
– 2 cups chicken/ vegetable stock
– Pepper, to taste.

– saute garlic in olive oil
– add beans in juice, cauliflower, diced tomatoes and parsley. Saute until heated through.
– add pasta and stir to coat
– gradually add stock, stirring regularly until pasta is cooked (thick, stew consistency)
– season with black pepper to taste



This super-simple kale frittata is loaded with protein, veggies and flavour!

– Vegetable oil, 1-2 tablespoons
– 1 small onion, sliced
– 2-3 garlic cloves, chopped
– 2 cups kale, chopped
– 6-8 small round potatoes (or 1 regular sized), sliced, with skin, boiled
– 8 eggs, whisked
-1/2 cup shredded cheddar
– salt & pepper, to taste


  • Preheat oven to 350.
  • Boil sliced potatoes for a few minutes.
  • In medium skillet/ oven-safe pan, fry onion for a few minutes.
  • Add garlic and kale, stir 5 minutes until kale wilts.
  • Add potatoes and season with salt & pepper.
  • Mix beaten eggs with grated cheese, and pour over potato & kale mixture. Allow to cook for a few minutes.
  • Transfer to oven and bake until eggs set (5-7 minutes).
  • Broil for 1 minute until top is golden.
  • Slice and serve with green salad.



-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)


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