Creamy Cashew Asparagus Soup

As spring slowly appears in grocery stores and markets, we know that means fresh and beautiful asparagus spears. I absolutely love asparagus, but sometimes I like to mix up the usual grilled or sautéed choices and try something a bit more smooth, like this creamy soup that is perfect for cold and flu season. This is a quick and easy lunch recipe that requires few ingredients and is packed with flavour! You could also change out the cashews and add in milk or cream if that’s an option for you! Asparagus is an excellent nutritional option and is a source of Vitamin C, A and K, as well as packed with fibre and folate! Add this to your spring shopping list!

Ingredients

1 bunch asparagus- ends broken off and chopped into 3-4 inch spears

1 shallot or onion diced fine

4 cups stock

1 cup soaked raw cashews

1 lemon squeezed

add couscous, greens or grain of choice

Method

Heat your pot with a bit of oil or butter. Add your onion or shallot. Let heat until fragrant and translucent. Add chopped asparagus with a squeeze of lemon juice and pinch of salt. Let cook for 5-10 minutes on medium-low heat. Slowly add in your chicken stock and bring to a simmer for about 20 minutes. Add your soaked cashews (can also substitute milk of choice). Take off heat and blend with an immersion blender or let cool and add to your blender. Finish with a squeeze of lemon juice, more salt to taste and a drizzle of olive oil or cheese. Serve alongside greens or poured over grains- I did it with couscous and it was perfect!

Simple Golden Ginger Miso Broth

Ingredients

8 cups water

1 tsp kombu (type of seaweed) powder (or strips of kombu)

1 cup chopped green onions

1 chunk grated turmeric (minced)

1 chunk grated ginger (minced)

2-3 pieces of grated garlic (minced)

1/2 cup white miso paste

2-3 tbsp tamari (or soy sauce)

1 tsp maple syrup or honey

1 tbsp acid of choice, citrus squeeze or vinegar

Veggies of your choice I’ve used spinach, bok choy peppers

medium tofu cubed or tempeh- could also do hardboiled egg served alongside

Could also add noodles to this- I like to cook them separately and pour the miso over the bowl

Method

Begin by heating a large pot of water. Let this boil and add in kombu. Once this is aromatic add the chopped onions, grated ginger/turmeric/garlic. Let this simmer for about 10 minutes.

If you are cooking heartier vegetables add them with enough time to let them cook. Otherwise I chop my vegetables very thin and add them at the very end so they don’t become mushy.

In a small bowl add a cup of the hot broth and whisk in your miso. This helps to prevent chunks of miso and integrates the miso into the soup.

Once your broth has been simmering for about 15-20 minutes, add your miso paste and tamari- taste test. If you like it stronger add a bit more miso and if it’s too strong add more water. Finish with a drizzle of sweet and a bit of acid to help complete the flavours.

This can be served on it’s own or over a bowl of steamed vegetables and rice or noodles.

Plant Based Cream of Mushroom Soup with Wild Rice

I recently made this soup for a client and it was a huge hit! I played around with a few recipes and wound up with this combination of flavours and ingredients. This soup is creamy, packed with those earthy goodness flavours and satiates you through the day! This recipe can be made with the rice substitute but I do find it makes for a delicious texture and provides a bit of a deeper flavour profile! While cooking this one, someone made a comment about how it smelled like thanksgiving, it’s that cosy and delicious!

Ingredients

Mirapoix: 1-2 celery stalks, 2 carrots 1 large onion finely chopped (I cheated and used my food processor)

1 large leek

1-2 tbsp vegan or regular butter (can use oil, but I find this really brings out the leek flavour)

4-5 cups mix of mushrooms (can just use brown as well)

1 cup wild rice

2-3 tbsp all purpose flour

1 can coconut milk

1 cup soy milk (optional)

few sprigs of fresh thyme/oregano/sage whichever you choose

6 cups veggie stock (or more depending on the texture you like)

Method

Add melted butter to a heavy bottomed pot. Chop the entire leek in fine strips and cook with the melted butter. Let these guys cook down until fragrant and nice and soft. Add the mirapoix and let this cook down (the longer the better). Add the herbs and salt + pepper to taste.

Once fragrant and soft about 10-15mins, add the chopped mushrooms. These guys need to keep cooking until they release their juices and are quite reduced in size. Add the flour slowly as you stir in through the mixture. You want all the liquid to dry up and then add in a bit of the coconut milk to deglaze (cleans up all that delicious browning on the bottom of your pot). Add in the wild rice and coat it in the veggie mixture.

Add your veggie stock and let cook for about 30 minutes, or until rice is cooked. Remove the herb sprigs. You can take a few pieces off (just the leaves) and add them back in. Add in your coconut milk and soy milk and blend slightly. If you have an immersion or handheld blender just give it a few pulses. If you have a blender take a few scoops and give it a good blend. This is simply to help bring out all the flavours and bring in a bit of extra creaminess!

Serve this once the whole soup is hot and simmering.

5 Tips To Building a Beautiful Nourishing Board!

The Holiday Season is in full swing and that means lots of parties! Whether you’re hosting a party, celebrating something or just looking for munchies on the dock on a warm summer night- a board is always a good idea! It reminds me of breakfast, you can basically get away with eating anything when it’s plated onto a piece of wood. From smoked salmon to fresh figs to a deliciously stinky cheese, all bets are off with a board and it can be left to your own creativity and discretion as to what you want to create!

Often though, with this much flexibility it can make it even harder to make a decision! For this reason I have created a simple list of what I consider when building my board. Both aesthetic and flavour are equally as important to me and so here is my list of how to build that beautifully balanced board!

1. Textures: Crunchy, crispy, soft and chewy. You want to be sure to hit all the markers when it comes to diversifying the texture. By adding a variety of crackers, vegetables, cheeses, dips and nuts you can be sure to please all the indulgers!

2. Colour: Opt for vegetables that provide a pop of colour like heirloom carrots cut vertically to show off their gorgeous jewel tones. Radishes are also a beautiful addition. By chopping these in thin slices you can roll into florets or simply layer between vegetables and on dips. Remember anything goes so try those weird looking vegetables at the market they may suprise you and your guests. Let’s be real anything tastes good dipped in Hummus ;)

3. Dishes: Don’t settle for just the board add depth with different dishes I love to collect little bowls at thrift stores and while travelling. This way you can find just the right complement to your dips. By adding in dishes of various sizes it helps prevent leakage from items like olives and red onions. I also love the way it looks to have various shapes and colors all seamlessly intertwined on platters. Whether you plan your board on a giant butchers block or a simple marble platter, the depth will create the most beautiful piece of art!

4. Palette: Consider all aspects to the flavour palette, salty, sweet, sour, umami. By incorporating a variety of flavour palettes you can be sure to hit all the notes needed for a unique grazing platter experience. I look to include a variety of taste in each bite such as a bitter endive for scooping a sweeter beet hummus. It can be so much more than meats, cheese and typical veggies!

5. Balance: Yes we all love a good amount of cheese but also consider that these are ‘grazing boards and so people often want to have a few healthier alternatives such as crunchy veg for dipping, satiating olives and

Here are a few of my favourite additions to a board; Sliced Kohlrabi, Endive Boats, Pickled anything, bitter chocolate(who says chocolate should be considered at dessert- when it’s a good dark its the perfect bitter complement).

Happy grazing!

Quick Weeknight Meal: Nuts for Soba Noodle Bowl

If you follow me on instagram than you’re familiar with this recipe I made on my stories last week! I just finished off the last of it tonight and it was still just as delicious! This big bowl of goodness is packed with fibre, protein and so much flavour! It’s also a really quick meal that when you’re pantry is stocked- is so easy to make in a pinch!

I love the creaminess with the combination of Buckwheat Noodles and the crunchiness of the veg!

Sauce

Garlic cloves, 2-3 Tbsp Nut Butter, Handful of Cilantro, Fresh Lime Juice (2 limes), thumb size fresh ginger, Hot Pepper/Sriracha

Ingredients

Edadame

Soba Noodles

Carrots

Zucchini

Cilantro

Any other veg you may want to add or substitute

Firm Tofu

Toasted Sesame Oil

I first wrap my drained tofu in a clean tea towel and use something heavy to press it. I usually cut my tofu in half lengthwise to help drain the water. I add all the sauce ingredients to my blender and thin with water as needed. I do tasting throughout and add more nuts, salt water depending on how you like it! You want this to be creamy but not too thick, it needs to spread through all your noodles!

Once I finish the dressing I put two pots on to boil, 1 for the noodles and 1 for edamame (or you can double up to save on dishes). I then use my mandolin to slice the veggies and spiralize the zucchini noodles. If you don’t have a spiralizer/mandolin no problem you can simply chop the vegetables normally and use a vegetable peeler to pull nice long ribbons of zucchini and carrots! Here are links to my favourite affordable spiralizer and mandolin both from oxo. There are definitely better ones out there but I like these as an affordable option for a home cook!

I place all vegetables in a big bowl together and add the cooked edamame (follow package instructions but don’t overcook). Once the noodles are cooked I rinse with cold water and drizzle a small amount of sesame oil (it’s very strong so only needs a teensy bit). I then add to the vegetable mix and mix in the sauce.

While that’s marinading I cook the tofu in a bit of oil in a non stick pan. I add salt + pep, Tamari and some sesame seeds and flip once until brown and slightly crispy. I place this on the top of each individual serving add watercress and sesame seeds to each plate. This keeps well in the fridge, you can also opt to keep sauce separate to avoid soggy noodles! Great for a lunch- you just place noodles and zoodles in bottom, add veg and bring sauce on the side! Looks beautiful too :)

Crispy Chickpea Toppers

Is there anything better than a crispy crunchy topping on a salad? Whether it’s garlicky croutons, or crispy onions, adding something salty and crunchy can really change a salads game!

I love to make these Crispy Chickpea toppers because they are super quick and often have all the ingredients you need in your pantry! You can switch up whatever spices you like, add salt+pepper, a drizzle of oil and of course chickpeas!

TIP: When preparing the chickpeas I highly recommend drying them off in advance- this helps to make them nice and crispy when you cook them!

These can be done either in the oven or in a pan- I use my cast iron as it creates a nice crispiness. I monitor my electricity usage and find that my oven creates quite the surge and so I try to only use it when I’m cooking a few things at a time. So in the case of making a quick lunch, a pan on your stovetop is easy and just as effective!

Begin by rinsing and drying off the chickpeas. Toss them in a bowl with your chosen seasonings. A few combos I enjoy are:

Salty+Sweet: S+P, Cinnamon, a little honey or maple syrup drizzle and Nutmeg

Curry: S+P, Turmeric and Curry Powder

The Go-To: S+P, Za’atar, Garlic Powder

Spicy: S+P, Smoked Paprika, Cayenne and Onion Powder

Once seasoned, add a drizzle of oil to your baking sheet or pan and toss the Chickpeas to coat. Let them be, so they can cook for about 10-15 minutes and keep checking until they are crispy and still a bit chewy.

Super simple and delicious! I store these chickpeas in a sealed container on my counter for 2-3 days as I find the fridge makes them a bit soggy!

These little poppers are a great protein addition to salad as well as a great source of fibre for a quick snack!

The Tricks I Learned For the Perfect Hummus!

Cooking Dried Chickpeas

Place Dried Chickpeas in a pot of water overnight- add about 1/4tsp of baking soda (this will help to soften them for cooking).

Once ready to cook drain the water, rinse chickpeas add another 1/4 tsp of baking soda and bring to a boil. Once boiled reduce heat and let simmer until soft 1-2 hours depending on how old the chickpeas are (may be more dried out). As these little guys cook away, skim off the white floaty bits from the water.

Once you can squeeze the chickpeas between your finger tips they are done! Be sure to save the water you cooked your chickpeas in! This water is rich with flavour and nutrients and is a perfect addition to soup stock or cooking grains!

Now you have a large pot of chickpeas- what to do with all these chickies??

Hummus

My favourite use for cooked chickpeas is of course hummus. I am serious when I say that from scratch chickpeas make the smoothest and creamiest hummus you will ever try! If you’re feeling extra ambitious you can peel off the skins to your chickpeas- that makes it extra smooth but is a ton of work, I get it!

I prepare my hummus in my food processor with a few simple ingredients

Smooth Tahini, Fresh Lemon Juice, Garlic, Salt (I also reserve a few chickpeas for serving later on!)

Add 1-2 cups of Chickpeas depending on how much you want to make! I really don’t follow any measurements in this recipe, I truly depend on my good old taste buds! Mix the chickpeas up a bit, 2-3, 5 second pulses. Add in a good amount of Tahini, a friend from Israel once told me that traditionally it should be a 1:1 ratio for tahini and chickpeas- so be generous!! Throw in as much garlic as you like, a little lemon zest, lemon juice, salt and if you need some liquid use that beautiful golden broth from cooking the chickpeas!

Serving Hummus

Once your hummus is nice and smooth and hits your personal flavour preference it’s time to serve- which is the really fun part!

I love to serve my hummus in a large shallow bowl or serving plate. I smear it all around, and this is when I add the Oil! Another trick I learned that Oil should be added after mixing, not directly into the hummus. I assume this is related to emulsification and creating a thicker texture- but that’s just a guess! I create a shallow middle section and glug a good amount of oil, which is perfect for dipping! I add in a few whole chickpeas and then sprinkle Za’atar (if you don’t know you should know- it’s awesome and can be found at most Middle Eastern Grocery Stores and most likely some big box stores).

Uses for Hummus

Hummus is such a beautiful and satisfying addition to almost any meal. Outside of serving on platters and as a side dish,It can also be added alongside Shakshuka or eggs for breakfast. An addition to a sandwich or salad at lunch. Or simply used as a snack after school or at work! I also love to use it as a base to a large salad as it adds great flavour, texture and is just really beautiful!

Simple Plain Hummus is also a great base for making other dishes. I like to add beets to give it more color or herbs such as Basil and Dill! I also love this Minimalist Baker recipe for a Caesar Dressing using hummus! It’s so easy and insanely addictive!

https://minimalistbaker.com/5-minute-vegan-caesar-dressing/

Good luck making all your Hummus dreams come true! If you need more ideas for cooked chickpeas, check out some of my other Chickpea recipes!!

Anti-Inflammatory Broth

Golden Coconut Broth

As women age and shift through the various stages of their cycle, Inflammation can be a major cause of pain and discomfort. Whether it’s bones and joints or gut irritability, inflammation can be an important factor to consider. Including foods that help to fight inflammation in your diet is a great way to encourage our bodies to heal and thrive!

There are a variety of supplements and tinctures available for easing this type of pain, but with the addition and removal of certain foods we can work towards relieving some discomfort. Turmeric is my favourite food for addressing inflammation, it’s packed with flavour and nutrients! It’s important to note that Turmeric cannot take all the glory when we speak of it’s healing properties, instead the real hero is Curcumin! Curcumin is the active anti-inflammatory compound in Turmeric and also gives the root it’s very yellow colour (be warned when using the root for cooking it will stain anything and everything). Curcumin or just plain old Turmeric comes easily in supplement form and can be taken daily alongside a diet of supportive anti-inflammatory foods.

The recipe I am highlighting today comes from ‘The First Mess’ blog and is absolutely delicious and so essential in our path to reducing our inflammation as well as supporting our immune system! It is packed with Fresh Turmeric and Ginger and the broth base is made from Coconut Milk providing a nice healthy fat to keep us feeling satiated through the day!

I mixed this up a bit and instead of using broccoli, I poured my broth over a bed of steamed Bok Choy. Both of these deep green vegetables are a great source of calcium and fibre which are supportive in providing nutrients to our body and also removing toxins by keeping us nice and regular! I recommend following the step to strain out the floaties as I did not follow suit in my first recipe and it turned out a bit tough to chew!

I highly recommend enjoying this meal on one of these cold dark evenings. It’s warming and grounding and leaves you feeling just the perfect amount of full and nourished.

https://thefirstmess.com/2019/04/10/coconut-broth-bowls-crispy-tofu-recipe/

Red Curry Kuri Squash Soup

One of my absolute favourite soups and less than 4 ingredients! This to me makes the perfect recipe when you have the ingredients in your pantry and you can have it served on the table in less than 30 minutes! Red Kurri Squash is similar to a Japanese Kabocha Squash and creates a beautifully creamy texture, it’s also a great alternative to more familiar squash like Butternut! The complement of Coconut Milk is the perfect addition to keep this soup smooth and easy to make in a pinch!

With the abundance of Squash we have available to us in the winter it’s nice to have a few recipes up your sleeve! This soup is perfect for preparing in advance for the fridge or freezer. The deep orange colour in the squash means It’s packed with carotenoids which can be converted to Vitamin A, a very important Vitamin in our diets. It is a great Low Glycemic Food which means it helps to support healthy blood sugar- essential in our day to day meal planning! Along with this it is also a source of pectin, which is a fibre that helps to also support our blood sugar and encourages overall healthy digestion!

Recipe

1 Red Kuri Squash (or another variety if you have that on hand)

2-3 Tbsp Red Curry Paste

1 can Coconut Milk

Water as needed

Salt to taste

Cut the squash in half and clean out- you can save these seeds and roast them for a snack! Oil the inside of the squash and then roast face down on a baking sheet at 400 for about 30-40minutes or until soft.

Once soft, scoop out and add to your blender along with the can of coconut milk. Clean out the can with water and add this to the blender as needed.

Once smooth add to a pot and warm to your desired temperature and texture have been reached. Add salt + pepper to taste and the Red Curry Paste.

Let warm and serve with sour cream, nut milk or nothing at all- it’s absolutely delicious and simple!

Enjoy!

Creamy Dill Dressing For Any Salad!

As you may already know I am a big fan of cleaning out the fridge. When I am looking to create an easy lunch or dinner, it most often turns into a mix of back of the shelf veg, a protein and a deliciously creamy dressing- because let’s be real the dressing really does make the salad!

I always keep sunflower seeds stocked in my pantry to soak for a dressing base, but In this case I had a few tbsp’s of full fat sour cream that needed to be worked into a recipe. I also found a half a bunch of dying dill that I knew would complement a bunch of veg and almost reflected that creamy dill dressing we grew up on as kids!

1/2 bunch chopped dill- all of it

41/2 cup of sour cream (could also sub dairy free or soaked nuts and seeds)

1-2 cloves of garlic (i like to use Red Russian which gives a serious kick)

Nutritional Yeast

Salt + Pep

1 tsp mustard

Blend this all together and serve over sauteed greens. I used some kale and purple cabbage and sauteed them with salt just until soft. In the same pan I dried off a can of chickpeas and did a slow roast with salt + pepper to get them dry and crispy- a perfect salad topper! I added some Tofu Feta and Pumpkin Seeds and this salad turned into one of my favourites!

When making a dressing like this, you can also sub for pretty much any other herb you have that is wilting away in your fridge- which always seems to be the case!

Epicurious Quinoa Tabbouleh Salad

This is a go to for me when planning my personal meal prep and for clients! It’s very simple ingredients and so fresh! I also prefer the quinoa in this recipe as it provides a bit of plant based protein and is the perfect texture.

I love to keep this in the fridge to be added to meals throughout the week or to be taken as an on the go lunch!

Tips + Tricks

You can put the dressing on the side when keeping it for several days, I personally think the flavour gets better with age!

I don’t follow directions to ‘lay on baking sheet’ I just let it cool completely- even better if it comes from out of the fridge. Be sure when cooking quinoa to never use a spoon! Always use a fork to stir and then ‘fluff’ at the end. 

To help prevent soggy grains, I cut the center bits out of my cucumber and add it to smoothies or a glass of water! Simply quarter the cucumber lengthwise and slice the gooey section out. 

https://www.epicurious.com/recipes/food/views/quinoa-tabbouleh-395939

Easy At Home Eggs

Eggs are the classic clean out the fridge meal for any time of the day! I begin by sautéing my chopped greens (kale, spinach whatever you may have). Once soft, I add in any veg that may be lying around like cabbage, zucchini even shredded carrot.

I then chop up any ‘dead-end’ herbs that I have, such as dill/cilantro/parsley- including all the stems, chopped up nice and fine.

I let this all cook for a few minutes to infuse the flavours, adding salt to taste. While this is cooking I whip a few eggs together (2-3 depending on portion and size of eggs) and then I let them nestle into the nooks and crannies of the veg and cook away. I sometimes even add a bit of quinoa or other grain that is cooked in the fridge.

Top this with some salsa, ferments like sauerkraut or kimchi and a drizzle of oil and it is the best 10 minute lunch around!

Fresh 5 Minute Salsa 

My five minute salsa is out of pure laziness. Jamie loves fresh salsa and instead of spending 20 minutes chopping everything I let my food processor do the work.

I start with a bit of garlic, red onion, lime juice and a handful of cilantro and then I toss the tomatoes in, depending on size chopped into quarters.

I add salt + pepper to taste and voila, the easiest salsa around. This is a great way to use up all those on the edge of extinction tomatoes! I often buy from the discount rack and use those!

Simple Sauerkraut For Everyone

Including fermented foods in your diet is a great way to support your health! Through the process of fermentation our body is more easily able to digest foods, support our absorption of essential vitamins and building up our immune system! This process supports our immunity by feeding the healthy gut bacteria which take up residency in our gut. These healthy bacteria leave no vacancy for the bad bacteria and encourage good digestion and a happy gut!

Often times we think of bacteria as the gross stuff present in our day to day life, but bacteria are absolutely essential for our thriving and surviving! When we consume fermented foods, we consume probiotics which are the most beneficial types of bacteria! Other types of fermented foods include yogurt, kimchi, miso and so much more! 

By fermenting our food we are also extending the shelf life and preserving food that would otherwise rot! Fermentation is an incredible process of bacterial digestion and is essential to include in our day to day diet!

Simple Sauerkraut 

What You Need:

1 jar 

2-3 Tbsp Kosher Salt

1 medium cabbage (either red or green)

1. Peel the outer leaf from the cabbage, you will use this once you have packed all the cabbage into your jar. 

2. Chop cabbage in half, then in quarters and cut out the tough core. Chop each quarter horizontally in fairly thin slices (or thicker if you like it crunchy). 

3. Place all cabbage into a large bowl and add about 1-2 tbsp of salt for a medium sized cabbage. 

4. Massage roughly all the cabbage until you see several tbsp’s of liquid forming in the bottom and your leaves are soft!

5. Once there is enough liquid pack your cabbage into your jar. I find it handy to have a wide mouth jar so you can fit your whole hand in and really punch it down, to press out the liquid. 

6. Once the cabbage is packed to the top and the liquid is completely covering the cabbage, place the extra leaf on the top. This is to help the cabbage stay submerged! Place this in a dark place and for the first day or two, do not tighten the lid and leave the jar in a bowl or plate as it will leak.

7.  At this point you can tighten the lid and let sit for about 2 weeks. This resting time completely depends on how crunchy you like your sauerkraut. The longer you leave it the softer it will get, and the more ‘sour’ the taste will be as it continues to ferment!

   Serve this on the side of your meal, with eggs, in a salad or simply enjoy as a nourishing snack. Sauerkraut is a fermented food and so great to begin a meal with to get your digestion ready for your meal as well as feed all that healthy gut bacteria!
   

Creamy Vegan Tomato Soup

Creamy Vegan Tomato Soup 

I made this tomato soup on a whim, with a vision of how I wanted it to taste, but mainly what I DIDN”T want it to taste like! I am not big on thin and acidic Tomato Soup and so when asked to make Tomato Soup for a client lunch I knew it needed to include that creamy goodness. As there are many dietary requirements to consider, dairy free is always the best option and not all fresh tomatoes to keep on budget! I also made this in a kitchen with only induction cooktops and so there was no way to first roast tomatoes in the oven! So began the improvising and a recipe that is easy, delicious and convenient!

I have been reading Marcella Hazans book on the Essentials of Italian Cooking and the importance of a Soffrito, which refers to cooking onions until translucent to bring a depth of flavour to the dish(highly recommend this book). I of course have always loved the process of cooking onions to that perfect state but it was such a good reminder on the importance of patience and ‘hands off’ cooking. I am referring to the importance of leaving food to do it’s thing, which is especially important with this recipe! Also I like to add salt to taste at each stage of the recipe and so I don’t always note it, but you can just assume I am always taste testing as I go and you should do the same! I find that each ingredient needs its own little bit of salt to help enhance the flavour!

I first began with the Soffrito, letting the onions (a mix of both red and sweet) cook up, for almost 20 minutes while I prepped the rest of the veg. I then added garlic (do not add with onion at the start as it burns more easily) and a few Fresh Basil leaves and let that cook and infuse the onions for about another 5 minutes. You could probably do all the steps in this recipe quicker, however I was working on components to other ingredients and so was happy to let it cook away. 

While I let the onions simmer I ripped all the basil leaves off the stems, and saved those stems for flavour! I ripped the basil into pieces(which I learned is better than chopping- so rip your basil folks). 

Once I could smell that glorious deep onion scent, I added in the freshly chopped Roma Tomatoes and let them simmer for about 15 minutes (again you don’t have to wait that long, but this is also a great time to prep anything else, or start cleaning). Next was the chopped Sweet Potato, I simply wanted it to get infused with the flavours in the pot, didn’t need to start cooking. 

Soon after I added in the cans of both diced and chopped tomatoes while continuing to stir in the pot ingredients. I added some dried basil and all of the stems of the fresh basil (these will be removed before blending). I add enough veg stock (and water from cleaning out the tomato cans) to almost fill the pot and help to thin out the soup. Let this come to a boil, put the lid on, turn down and let simmer for up to 30 minutes or until the potatoes are fork tender!

Once everything is smelling great and seems to be soft, I remove the basil stems and add in a handful of the ripped basil, then use my immersion (or you could use a blender) to bring out that beautiful smooth texture. Once the chunks are all gone I add in about ½ can of coconut milk, but tasting as you add is important here! You don’t want it to taste like coconut, you are simply just helping to cut some of the acidity and add a creamy texture! I also add a drizzle of Maple Syrup at this stage which helps to bring out the sweetness of the tomatoes!

I like to serve this with fresh basil on top and a side of sourdough. It would also be a nice touch to add in some garlic croutons! This freezes really well so a great meal prep option! Itadakimasu (Japanese phrase- thank you for enjoying the food!)

Makes 1 large pot (like I mean a good size pot, so if you want less just ½ recipe)

Ingredients

4 Roma Tomatoes

2 Cans Diced Tomatoes

2 Cans Plum Tomatoes

1 large Sweet potato

1 large Yellow Onions

1 large Red Onion

Garlic (to taste and depending on how strong your garlic is) about 3-4 cloves

1 can Coconut milk 

Large bunch of Fresh Basil

Dried Basil to taste (not entirely necessary if you use fresh basil)

2-3 cups Vegetable Stock (cubes are just fine for this)

Salt to taste (at each step of the way)

10 ways to Reduce Your Household Food Waste

I think at at this point, we’ve all heard about zero waste living, food waste and the tension that our planet is facing. We see it in the extreme weather, the multitude of health ailments and within our own cities everyday. I find it super overwhelming to think of the future and the loss of what I consider seriously valuable resources, as I am sure many of you do as well. I recently read an article about how Canada is in the top 3 in the world for food waste. We are throwing out soooo much food, in our personal kitchen and in restaurants but also in farms across the country- as these fruits and vegetables don’t meet the ‘standards’ of beauty. It’s a funny concept isn’t it? Not only are we as humans being judged for our appearance, but our fruits and vegetables are as well. A bit terrifying.

But in all this tension I do believe the last thing we want to do is lose heart around what our impact can be. I am of course very into the zero waste movement. I love the thought of eliminating plastics and unnecessary packaging. But to be honest- it’s not cheap. I try my hardest to bring my jars, buy in bulk and avoid anything that has extra plastic. But sometimes the budget calls for me to go to the super cheap Korean grocery store down the street that wraps every item in plastic. I think it can be daunting and has almost become an issue of judgement and a new form of consumerism to buy into the zero waste products available, I won’t lie that I have lots of cloth grocery bags and a bamboo toothbrush. But I think there is something right in front of our noses that we should be addressing first, something that can save us resources, time and support the health of our planet!

Today I want to touch on something that is sooo easy for all of us to incorporate into our lives. Reducing (not eliminating, but that would be awesome) our household food waste! This has nothing to do with buying more, getting cute bags to wrap your cutlery in or losing your valuable resource of time. Instead it actually probably helps with saving both time and money!

By reducing your household waste you will also

Save Money, Save Time and most likely, Eat Better.

Check out the recipe for this ‘Clean Out Your Fridge Meal’ at the end of this post!

10 Ways To Reduce Your Household Food Waste

Here are a few ways that you can reduce your household waste with simple choices each day;

1. Plan Plan Plan,

Plan meals throughout the week in advance. This will help you to know how much food you actually need that week, as well as Planning out your week and schedule and knowing how many nights you’ll be eating out/in. And of course plan for what to do with your leftovers each week!

2. Doing a 2x weekly fridge check

I find this is so helpful for me in keeping up with what needs to be used up when! I try to rotate the items in my fridge, putting those that are close to the end of their lives near the top,this provides a visual reminder to use up this food first and plan meals around what is left.

3. Reserve one night of the week to use up items in the fridge

Try making one night of the week your leftover night! Maybe this means making a pasta with a ‘clean out the fridge sauce’ or a frittata with some veg that are nearing the end of their life! There are so many good recipes out there for ingredients that you most likely have in the bottom of your crisper!

4. Freeze items that you know you won’t be able to use up

This is so important! By freezing items that you know you aren’t going to be using, you save throwing them out later in the week and it also means you can be thankful in the future when you look in the fridge and don’t have to worry about making dinner that night!

5. Make some stock from those items that you may throw in your compost

This is one of my favourites, my partner is always a bit skeptical of my frozen bags of eggshells, spinach stems and mushy looking herbs, but honestly they make such amazing stock. When you throw these into soups, while cooking grains or even as a broth when your feeling sick, you are saving the planet, your wallet (store-bought stock is pricey!) and have added to your overall daily nutrition count! It doesn’t just have to be stock items, it can also be rotting bananas (just peel those little guys and toss them in the freezer for smoothies/ice cream etc), or tofu- I often buy this in large packs at Costco and then freeze it! The options are endless and fortunately we live in the time of google and you can ALWAYS find a hack or idea for some leftover item!

6. Take note of the food that is consistently being thrown out

This point may seem redundant, but honestly there are so many times we just buy too much food and we repeatedly are throwing out the same thing at the end of the week. Maybe we make too much rice and never getting around to eating it or we always seem to have rotting parsley and cilantro in the freezer. This may mean you need to buy less or it also could be that you just need to find an alternative to using these items in a recipe or freezing them to use at a later date!

7. Plan a dinner party with friends where you all make something totally random from your fridge scraps

I’m all about sharing dinner with friends and I know that it can be so fun to come up with something random and try it out on your closest pals. This is a great way to spend time with people, save some money and also learn some great new recipes! Maybe your friend has an awesome rice pudding recipes for using up all those leftover grains!

8. Use the power of Social Media and post if you are going away or aren’t going to use up food and see if anyone in your life could use those items!

We live in an ultra connected world and as much as many of us don’t love this idea, it also has some incredible perks around connection! How incredible is it that you can post something on your stories or feed and hundreds of people in your vicinity could see it! By handing off this food to someone else you are keeping it out of the landfill, keeping your fridge clean for when you return home AND providing someone else with a way to save some money and make a great meal!

9. Use the Olio app to check out what other people are giving away and post your offerings

Olio is an app that has come out of the UK and is slowly growing in Canada. It acts much like I mentioned above. You can post what you are looking to get rid of and someone in your area can find it, you find a spot to meet and hand it off, or vice versa. I absolutely love this idea and am hoping it takes flight in Canada as well!

10. Don’t shop when you're hungry

And of course a very important rule. I know that I am in danger of buying too much and also random items that I am craving rather than just making a list and buying what I need. Avoid being ‘hangry’ in the grocery store and instead stick to your list! You will thank yourself when you don’t end up at home with packs of hotdogs and dill pickle chips.

Here is a quick example recipe for a simple clean out the fridge meal!

1. Start with some veg, they are usually the easiest to find in the bottom of your fridge! For this recipe I sauteed leek, added chopped lacinato kale and some cabbage.

2. Add flavour, I chose some Kimchi I had made a few weeks back (side note kimchi keeps really well so a great food to have in your fridge)! I love the spice and flavour it so easily adds to any dish! I often eat it raw on the side of my plate but in this case I cooked it up! You can also add pickled items, miso (also keeps forever), whatever your heart desires- and is in your fridge or pantry.

3. Find some protein! Whether it’s tofu crammed into the back of your freezer, leftover chicken or in this case- eggs! I love having eggs in my fridge, they are great for baking, whipping up a quick meal, they have great shelf life and are packed with great animal based nutrients! This also ensures you stay nice and filled up until your next meal and prevents that afternoon or evening slump!

4. Cook this all together until nicely browned and sprinkle with some nutritional yeast and a drizzle of olive oil and of course some salt and pepper! I suggest investing in the good stuff, it can be reasonably affordable and is just that much better!

5. Top with the remnants! I dug to the depths of my fridge and found some roasted veg that just needed to be heated, some chickpeas, a lone radish and a jar of roasted red peppers!

6. Enjoy! This is a satisfying meal with good fats, protein and fibre!

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Leftovers: Red lentil, Chickpea and Tomato Stew

There is something about coming home at the end of a long weekend and looking in your fridge to find nothing but some old sauerkraut and some wilted greens. I truly hate this feeling, I spend a weekend drinking and eating probably not great food and spending money- so when I get home I want to be able to eat a home cooked meal. And this is why pantry items are essential.

When I got home yesterday I had some leftover pasta sauce, tofu that wasn’t used on the weekend and a container full of roasted potatoes and yams. I also knew for sure that I had onions, red lentils and a can of chickpeas and so my dinner (which turned out being delicious was born).

Red lentils have become one of my top 5 staple foods. Honestly they hit all the marks, nutritious/affordable/delicious/quick-to-cook! How could you not love them and have them stocked in your pantry at all times! I highly recommend them for a quick meal and something to add to sauces, curries, stews and soups.

A few nutrition tidbits

1. Fibre- easy way to get your daily dose of fiber, instead of using grains or pasta try red lentils which help to keep you regular :)

2. Protein- Plant Based Protein is something we should all be getting more of enough said

3. Iron- who doesn’t need more iron in their daily diet? I know for me when I am approaching my period I look for generally more sources of iron to include in my diet

Recipe:

½ red onion

1 cup red lentils

1 cup tomatoes of some sort (canned/sauce/diced/fresh)

1 can chickpeas

Paprika

2 cups stock or water if you don’t have any

Any other veg you may want to add

1. Saute the onion with some oil until soft, add red lentils, coat in juices add salt to taste

2. Add ½ c of tomatoes let simmer

3. Add few tbsp of liquid/broth, let simmer, add drained and rinsed chickpeas

4. Add more sauce to taste and the rest of the broth, add a few tsp of paprika and let simmer for 15-20 minutes

5. You can also add any other veg you may have lying around, I threw in some chopped peppers and the roasted root veg that I had too!

A quick and easy and absolutely delicious meal that doesn’t require a grocery store trip