Roasted Chickpea and Kale Salad

I love chickpeas!  Otherwise known as garbanzo beans, chickpeas contain fiber, protein, iron and magnesium, to name just a few beneficial nutrients.  The kale in this recipe is a nutrient superstar, as with most leafy green vegetables.  Loaded with vitamins and minerals, this recipe is a perfect addition to any meal.

Roasted Chickpea Kale Salad

Roasted Chickpea Kale Salad

3 cups pre-cooked chickpeas (garbanzo beans)  or 2 398 ml cans (rinse well)

2 tbsp. butter (melted)

1 tbsp. dried parsley

1/2 tbsp. chili powder

1/2 tbsp. sea salt

1 bunch kale (about four cups, finely chopped)

1 cup halved cherry tomatoes

3 garlic cloves, minced (about 1 tbsp)

1 tbsp. honey, liquid or melted

1 tsp. ground mustard

1 tbsp. apple cider vinegar


Pre-heat oven to 375 degrees F.


Place chickpeas in a bowl and add butter, parsley, salt and chili powder.  Mix and pour into a baking sheet.  Roast chickpeas for 25 minutes.  Set aside to cool.


Wash and finely chop kale (removing stems) and place into a separate bowl.  Add halved tomatoes and mix.


Crush/mince garlic and place in a small bowl.  Add honey, ground mustard and apple cider vinegar.  Whisk and pour into kale and tomatoes.


Add chickpeas and mix well.





Corn Bread

Corn is one of the most widely processed and genetically modified foods out there.  For this reason, I choose organic corn as often as I can.  Keep this in mind when you try this recipe.  You should be able to find organic corn flour from a health food store, or in the organic section of your grocer.


Corn Bread

(serve with a yummy, hot bowl of Vegetarian Chili for a complete meal)

 1 cup corn flour

Corn bread and chili

¾ cup whole wheat flour

1 ½ tsp baking powder

½ tsp baking soda

¼ tsp sea salt

6 tbsp butter, melted

1 tbsp honey

2 eggs

1 cup plain yogurt

½ cup milk


Mix dry ingredients in a bowl.

Mix wet ingredients in another bowl and whisk.

Combine wet and dry ingredients, stir and pour into a greased baking dish.

Bake at 425 degrees F for 25 – 35 minutes.

Chocolate Banana Walnut Muffins

Craving some chocolate?  Give these tasty treats a try!  With walnuts and flaxseeds, they are a great source of healthy omega 3 fatty acids.

Tip:  when using flaxseeds it’s best to buy whole flaxseeds and grind them in a coffee grinder.

Chocolate Banana Walnut Muffins 

½ cup oatsChocolate Banana Walnut Muffins

1 cup whole wheat flour

3 tbsp. ground flaxseed

1 tsp. baking powder

1 tsp. baking soda

¼ cup walnuts

½ cup honey

2 eggs

2 tbsp. cocoa

3 ripe bananas, mashed

2 tbsp. maple syrup

1 tbsp. vanilla


Preheat oven to 350 degrees F.

Grease a muffin tray with butter or oil.

In a large mixing bowl, combine all the dry ingredients (oats, flour, ground flaxseed, baking powder, baking soda and walnuts) and stir.

In a separate bowl, combine remaining ingredients and whisk or blend with a mixer.

Add wet ingredients to the dry and stir together.

Spoon batter into muffin tray and bake for 30 minutes or until an inserted knife comes out clean.


With cold months of winter upon us, it’s nice to warm up with some familiar comfort food.  Growing up I ate a lot of macaroni and cheese that came from a box.  Not real food!  I much prefer something like this.

Mac and Cheese

I will say that mac and cheese is still mac and cheese.  There are not a lot of nutrients in this dish, but there is a lot of comfort.  To make it a complete meal, have it on the side with some protein and veggies.


Baked Mac and Cheese 


2 cups elbow macaroni

3 tbsp butter

3 tbsp flour

1 tbsp ground mustard

3 cups milk

2 garlic cloves, minced

1 ½ cups cheddar cheese, shredded

1 tsp sea salt

Pepper (to taste)




1 cup bread crumbs

3 tbsp grated parmesan

1 tbsp butter, softened


Boil a medium size pot of water and add macaroni.  Reduce heat to medium, and cook for 6 – 8 minutes.  Drain macaroni and set aside.


Combine milk and butter in a pot.  Heat until the butter melts and add flour.  Whisk and continue to cook for about a minute.  Add mustard, garlic, salt, pepper and cheese.  Add macaroni, stir and pour into a greased casserole dish.


Mix topping ingredients together and layer on top.


Bake at 350 degrees F for 15 – 20 minutes.

Roasted Squash and Pumpkin Soup

You may have had your fill of pumpkin for a while, with Halloween just a few weeks ago.  But, I am posting this recipe anyway.  I made this recently with our left-over Halloween pumpkin and it is really delicious!  If you decide to give this recipe a try, please leave a comment and let me know what you think!



6 cups chopped pumpkin and butternut squash (about 1 squash and ½ small pumpkin)

2 tbsp. coconut oil (separated)

¼ sweet onion, chopped

1 ½ cup or 398 ml can of pinto beans (about ½ cup dried, pre-soaked and cooked)

½ cup fresh chopped parsley

2 cups chicken broth

1 ½ cups coconut milk

1 cup chopped green beans

1 tsp turmeric

1 tsp sea salt


Preheat oven to 425 degrees F.


Use 1 tbsp of coconut oil to grease a baking sheet. Evenly spread the pumpkin and squash and bake for 15 minutes.


Sautee onion over medium heat in the remaining coconut oil, for about five minutes.


Combine all remaining ingredients in a medium – large size pot. Add the pumpkin, squash and onion. Bring to a boil, reduce heat and simmer for ten minutes.


Option: Top with plain or Greek yogurt.

Roasted Squash and Pumpkin Soup

Vegetarian Shepherds Pie


I want to get one thing straight right away.  I am not a vegetarian.  Don’t get me wrong, I have nothing against a vegetarian diet.  In fact, I believe we should all make a good effort to eat more vegetarian foods and less meat.

I used to like traditional shepherds pie.  A long, long time ago.  Truth is, I don’t like it at all any more.  But, this shepherds pie is nothing like the original.  Try it and I’m sure you’ll agree.  It’s pretty delicious!



4 – 5 sweet potatoes, peeled and chopped (8 cups)

3 medium-size carrots, peeled and sliced

2 tbsp. olive oil

1 cup onion, peeled and chopped

2 – 3 garlic cloves, peeled and minced

1 green pepper, chopped

1 red pepper, chopped

4 cups chickpeas, pre-cooked (or two 19 oz. cans, rinsed well)

1 tsp. turmeric

2 tsp. sea saltVeg Shepherds Pie pic

1 tbsp. butter

1/3 cup plain yogurt

1 tbsp. maple syrup

4 cups cauliflower, chopped

1 tbsp. thyme

Boil or steam sweet potatoes and carrots for 20 – 30 minutes or until soft. Set aside.

Saute onion and garlic in olive oil for five minutes on medium heat. Add green and red peppers, chickpeas, turmeric and salt. Cook for another five minutes.

Mash sweet potatoes and carrots, adding butter, yogurt and maple syrup.

Spread the chickpea mixture into a 9 X 12 inch pan. Top with a layer of cauliflower, and then the sweet potato and carrot mash.

Sprinkle with thyme, cover and bake at 350 degrees F for 40 minutes.




Old Fashioned Apple Pie

Apples are one of my favorite local fruits to eat.  They are not quite ready yet, but I have created this recipe to be featured in the next Canadian Military Family Magazine.  It will be published in the fall, when apples are abundant and ready to be picked.  Feel free to print or save this recipe to be used when local apples are available in your region.

Unfortunately, apples do fall into the ‘Dirty Dozen’ list, according to the Environmental Working Group.  This means they have been tested high in pesticides.  For this reason, I recommend apples that are grown organically.  If you decide to eat apples that are not organic, at the very least remove the peel first.

Apple pie pic 2

Old Fashioned Apple Pie


2 ½ cups whole wheat flour

1 tsp. sea salt

1 cup chilled unsalted butter, cut into ½ inch cubes

Approximately ½ cup ice water

Mix flour and sea salt in a large bowl. Add butter and cut with a knife until it creates a crumbly mixture.

*Option: You may also use a food processor or pastry blender.

Gradually add ice water and form into a ball. Divide dough in half, flatten each piece and wrap in plastic. Chill for 2 hours or overnight.


8 apples, peeled and sliced

½ cup pure maple syrup

1 tsp. cinnamon

1 tsp. vanilla

In a small bowl, whisk maple syrup with cinnamon and vanilla.

Preheat oven to 350 degrees F.

Roll out dough on a floured surface and place bottom piece in pie plate or cast iron pan, cutting off edges to fit. Spread apple slices inside and pour in maple syrup mixture. Place top layer of dough, pinching edges and cut off excess dough. Insert vent holes with a knife.

apple pie pic


Bake for one hour.

Greek-inspired Meal

A Mediterranean diet is considered by some to be the healthiest on the planet.  Studies have shown that it can reduce the risk of heart disease and cancer!  This is because it includes a lot of healthy omega-3 fatty acids, such as fish, nuts, olives and olive oil.  It is also high in fresh fruits and vegetables, including super nutritious leafy greens.  Try all four of these recipes together for a truly delicious and healthy Greek-inspired meal.

Greek Salad


1/4 cup olive oil

2 – 3 tbsp freshly squeezed lemon juice

3 tbsp dried oregano

1 clove garlic, finely minced

Mix all ingredients in a bowl and whisk. Set aside.


3 cups romaine lettuce, torn into bite-size pieces

4 tomatoes cut into wedges

1 cucumber, cut into wedges

1 red onion, thinly sliced into rings

1/2 cup feta cheese, coarsely crumbled

10 kalamata olives


In a large bowl, add the lettuce, tomatoes cucumber and onion. Drizzle the dressing over the top and toss gently. Sprinkle with feta cheese, add the olives and serve.

Serves 4


 Chicken Souvlaki

Boneless chicken breast or thighs (about .5 kg or 1 lb)

Cut chicken into one inch pieces



2 tbsp freshly squeezed lemon juice

2 tbsp olive oil

1 tbsp oregano

Pinch of sea salt

Whisk all ingredients and marinade chicken for 20 minutes.


Thread chicken onto skewers and bake at 325 degrees F for 15 minutes, flip over and bake for another 15 minutes or until chicken is no longer pink in the middle.

Serves 3 – 4

Greek souvlaki and rice (2)

Greek-Style Rice

1 tbsp butter

1 small onion (½ cup), chopped

2 garlic cloves, minced

1 cup rice (see note below)

3 tbsp freshly squeezed lemon juice

2 cups vegetable or chicken broth

1 tbsp dill

½ cup grape or cherry tomatoes, halved

1 tsp sea salt

*Note: You can use any kind of white rice like jasmine or basmati. Brown rice will add nutrients like fiber, but may take longer to cook. If you’re using brown rice, be sure to adjust cooking time according to package instructions.

Sauté onion and garlic in butter for 2 – 3 minutes over medium heat. Stir often.

Add rice and lemon juice. Continue to sauté for one more minute, stirring often.

Add broth, dill, tomatoes and sea salt. Bring to a quick boil, then cover and simmer for 20 minutes.

Stir periodically to prevent rice from sticking. If it becomes dry, add water.

Serves 4 – 8


Tzatziki Sauce

1 cup plain Greek yogurt

1 tbsp freshly squeezed lemon juice

½ English cucumber, peeled, seeded and chopped

1 garlic clove, chopped

2 tbsp chives, chopped

1 tsp sea salt

Place cucumber pieces in a colander in the sink. Sprinkle with salt and let stand for 30 – 40 minutes to release water.

Combine cucumber, garlic and chives in a food processor and blend.

Add cucumber mixture to yogurt and lemon juice. Stir and refrigerate for at least one hour before serving.

Makes about 10 servings.

Kale and Parsley Omelette

Eggs are one of the most healthy foods on the planet!  I can’t tell you how much I love eggs.  They are good protein and healthy fats.  And don’t worry about cholesterol.  Eggs have gotten a bad reputation for providing cholesterol, and it’s true.  They are high in cholesterol.  But, for the average person this should not be a concern.  Eggs also contain lecithin, which actually helps to break down cholesterol and fat.  For a person who has high cholesterol or cardiovascular disease, caution should be taken when consuming eggs.  For the rest of us, an average of one egg per day, or seven eggs per week is a healthy addition to your diet.  I highly recommend free-range, organic eggs.  Concerned about fat in the yolks?  Yes, that’s where the fat is, but it’s also packed with nutrients like vitamins A and D.  Not to mention, that’s where the lecithin is.  So, go ahead and have some eggs today!  You can start with this recipe.

Kale and Parsley OmeletteKale and Parsley Omelette

¼ cup chopped onion

1 cup chopped kale (stems removed)

2 tbsp chopped parsley

3 eggs

1 tsp butter

Heat butter in a skillet over medium heat.  *Non-stick pans are coated with toxic chemicals.  Use stainless steel or cast iron instead.

Saute onion and kale for about five minutes.  Whisk the eggs and pour into the pan, swirling it around to evenly distribute.  Top with parsley.  Cook for a few minutes, flip it over and cook for another minute.

Serves 1 – 2

Vegetarian Stew with Quinoa

During these cold winter months, I like to make a lot of hot soups and stews.  Most times I use meat, like beef or chicken.  But, I also enjoy a vegetarian meal at least one day of the week.  When I do, I make sure to include vegetarian sources of protein, like beans, legumes, or quinoa.  The wonderful thing about quinoa is that it is a complete source of protein, meaning that it provides all essential amino acids.  It’s also anti-inflammatory and provides antioxidants, fiber and other important nutrients, like magnesium.  You can be sure you are getting plenty of nourishment from this delicious vegetarian stew.

Vegetarian Stew with Quinoa

1 acorn squash

2 tbsp butterVeggie Stew 1

1 onion, chopped

2-3 garlic cloves, crushed

2 carrots, chopped (1 cup)

3 cups vegetable broth

1 sweet potato, peeled and diced

2 cups cauliflower florets

1 cup waterVeggie Stew 2

1 cup quinoa

14 oz can crushed tomatoes

1 tsp cumin

1 tsp turmeric

1 tsp sea salt

1 tsp ground mustard

3 cups kale, chopped with stems removed


Cut squash in half, scoop out the seeds and steam for 20 minutes.  Let cool, peel, cut into cubes and set aside.

Heat butter in a large pot over medium-low heat.  Add onions, garlic and carrots.  Saute for about five minutes, adding some water if necessary.

Add all remaining ingredients, except for the kale.  Bring to a boil and reduce heat to low.  Add kale, cover and simmer for 20 minutes.