I created this soup on a whim, and it really stuck. It’s simple and tasty and believe it or not, pretty creamy tasting. With no actual butter or cream, it keeps the flavour of the vegetables strong and makes the whole soup even healthier. You can enjoy this soup hot or cold, but I think it’s the perfect starter on those chilly Fall or Winter days.

Ingredients

• 1 organic cauliflower
• 1 bosc pear
• 3-4 parsnips
• 2 cloves garlic
• 1 small sweet onion
• olive oil
• sea salt & pepper

Directions

1. fill pot with 8-10 cups water
2. add chopped cauliflower, pear, parsnips and garlic
3. 4 tbs olive oil
4. salt/pepper (to taste)
5. boil all over medium heat for 35-40min until soft
6. blend all contents and enjoy

Here’s a quick light Thanksgiving stuffing I created with few ingredients. I prefer to cook my stuffing on the side instead of stuffing it in the turkey. This can definitely be enjoyed as a side dish with any meal. I really wanted to make a dish that represented the flavours and ingredients of Fall. Hope you enjoy it;)

Ingredients

• 1 organic butternut squash
• 2 slices of sourdough bread
• 1/3 cup currants
• 1/3 cup unsalted pumpkin seeds
• 1 organic apple chopped
• 1/2 small onion chopped
• 1 tbs organic butter and olive oil (to taste) 1/4 cup of vegetable broth
• herbs de provence spice/nutmeg/sea salt and pepper

Directions

1. slice, clean and bake butternut squash face down for 30min. at 400f
2. in a pan over medium heat melt butter and add onions until caramelized
3. add chopped apple, pumpkin seeds and currants and bread and sauté until crisp
4. add all spices (to taste)
5. once cooked, chop butternut squash in cubes and add to pan
6. add broth and olive oil (to taste)
7. (optional) bake all for 15min @400f for a sticker texture

Vegetables like butternut squash and carrots are high in vitamin A which is especially important for eye and skin health. Get your full boost with this simple dairy-free vegetable soup! With very few ingredients to prep and 30 minutes to make, it’s the perfect soup for those crisp Fall days.

Ingredients

• 1 organic butternut squash
• 1/2 small onion (white or red)
• 1 clove of garlic
• 1-2 organic apples
• 6 organic carrots
• 4 cups of water
• 4 tbs olive oil/sea salt and pepper to taste

Directions

1. slice and clean out seeds of butternut squash and bake face down with skin at 400f for 30min
2. fill a pot with 4 cups of water
3. chop and add garlic, apple(s), carrots
4. add olive oil, sea salt and pepper to taste
5. boil for 30min
6. blend boiled veggies (with water) and baked butternut squash (without skin) in your food processor
7. add grated ginger and extra olive oil (optional)

Switch your brown rice for some nutty, sweet tasting wheat berries. Being part of the wheat family, (they do contain gluten), however, wheat berries are an excellent whole-grain option because they are high in fiber, B vitamins and protein. Wheat berries are basically the wheat kernel before it gets processed. The ground form of this would be whole-wheat flour. I love this slightly sweet cold salad as a lunch option because it doesn’t spoil. It tastes just as good the first day as it does on the third. Make a big batch for the week, and it enjoy for lunch or snack.

Ingredients (serves 4)

• 2 cups wheat berries
• 1 1/2 cups chickpeas
• 1/2 cup grated organic carrots
• 1/3 cup raisins
• chopped green or red onion (to taste)
• 1 celery stalk chopped
• 1 tbs honey mustard
• 3 tbs olive oil
• salt/pepper (to taste)
• 1 tsp honey (optional)

Directions

1. bring to a boil 2 cups of wheat berries in 6 cups of water with a pinch of salt and simmer for 45-60 min. max
2. strain
3. add all above ingredients and dressing
4. mix well and refrigerate

Nut-free (school safe), flourless and refined sugar-free, Carrot-Raisin muffins that make the perfect nutritious high-fiber snack;) Enjoy them warmed with coconut oil or organic butter spread or take them on-the-go.

Ingredients (makes 12 regular muffin sized)

• 1/3 cup pure maple syrup
• 2 organic eggs
• 3/4 cup organic milk
• 2 tbs olive oil
• 1/3 to 1/2 cup grated organic carrots
• 2 1/2 cups organic rolled oats
• 2 tsp baking powder
• 1/3 cup raisins
• 1/4 ground flax seeds
• cinnamon to taste

Directions

1. lightly beat the eggs
2. mix in all wet ingredients
3. in a separate bowl mix all dry ingredients
4. add wet ingredients to dry and mix until well combined
5. fill lined muffin tray with mixture
6. bake at 375f for 25 minutes

If you’re looking for a yummy salad that everyone will love for your next party…this is the one to make!

Ingredients / Directions

• 2 cups organic cooked quinoa
• 1 can organic corn
• 1 cup cooked black beans
• 2 avocados
• 1 cup chopped cherry tomatoes
• 1/2 a small red onion chopped
• olive oil/sea salt/pepper as desired
• squeezed lime juice and cilantro (optional)
• mix well, refrigerate and serve!

When peaches are in-season, this delicious summer dessert is a must!

Directions

• Cut and pit peaches in half
• Pour pure maple syrup and cinnamon overtop (as desired) and mix well
• Grill peaches on bbq
• Sauté natural pecans in a tsp of organic butter or coconut oil
• Scoop your favourite ice cream of choice into the peach halves and top with pecans

If you don’t like to drink your smoothie, than make a smoothie bowl! This blueberry bliss bowl is loaded with fiber and calcium. Start your morning off with this filling, nutrient-dense meal.

Ingredients (Serves 2)

1. 2 organic ripe bananas
2. 1/2 cup wild frozen blueberries
3. 1 cup organic plain yogurt
4. 6 tbs chia-seeds

blend all ingredients in your food processor. I topped this off with carob-chips, crushed peanuts, chia-seeds and goji berries.

One of my favourite go-to snacks is this sweet/salty/spicy crunch! Chickpeas are good source of protein, they are high in fiber and above all, heart-healthy. I used some comforting spices which layer this snack with a ton of flavour!

What you need:

• cooked chickpeas
• turmeric
• sea salt
• chili powder
• coconut sugar
• cinnamon
• olive oil

  Place cooked chickpeas and sprinkle all the above spices and olive oil (as desired) into a closed container and shake vigorously until mixed well.
  Spread chickpeas over your baking tray and bake at 350f for 15-20 minutes or until desired crispness.

Enjoy this super quick brunch or lunch meal that you can pair with some side salads

Ingredients (makes 12 regular muffin sized)

• 12 large Organic eggs
• 1/2 white onion
• 1/2 cup grated cheese of choice
• 1 small zucchini
• 1/2 cup organic milk
• olive oil, salt and pepper

Directions

1. Dice white onion and zucchini.
2. Mix milk and eggs in a bowl and whisk.
3. Add onion and zucchini.
4. Add olive oil, salt and pepper to taste.
5. Mix all ingredients and pour into muffin tray.
6. Sprinkle grated cheese
7. Bake at 350f for 25 minutes or until golden