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!

Winter Squash In Color

Often times our vegetable based side dishes really do take a backseat to the main course and stay in there position as an addition and don’t steal the show! I love to move away from this traditional role and mix up things up with a flavour and colour boosted dish!

I made this squash for Thanksgiving this year knowing that oftentimes this meal can traditionally be quite brown, and sometimes a pop of colour is a needed change! Squash is a perfect dish for the fall, but let’s not forget about the beautiful veg like the purples in beets and radicchio and the deep greens in Onions and Chives!

For this combination I layered a beet and sunflower seed spread, shredded Radicchio and layered both Roasted Butternut Squash and Delicata Squash on top. I then sprinkled some Tofu Feta and Green Onions for a bit of bite!

I sliced the squash and removed the skins from the Butternut and not from the Delicata as it’s nice and thin. I then mixed the squash with oil, cayenne a titch of honey and salt + pep and then roasted them at 400’ for about 30 mins with a flip in between.

For the Beet Dip I blended 1/2 cup soaked sunflower seeds, 2 cloves of garlic, tahini and a few cooked beets. I always like to keep cooked beets in the fridge as they can be easily added to salads, smoothies and dips for extra colour and flavour!

I made this platter once I arrived at my dinner party (doesn’t transport well on the bike) and so packed up the various items in advance which made it a perfect make ahead dish!

First, I spread the Beet Dip onto the platter, I then placed the ripped Radicchio-this is an extremely bitter green so adds the perfect complement to the sweeter Squash. I then layered on the Squash and broke some Feta over the whole dish. I had bought some Sprouts to add but they were a bit too wilted and so I went with Green Onions which I had available- the Sprouts would have been a nice addition though!

This is a great dish for the fall season and to prepare in advance and enjoy throughout the week! the dip can also be used as a Salad Dressing or Vegetable Dip and can be kept in the fridge up to two weeks!

Bon Appetit!

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!

Banana Oat Pancake with Chia Strawberry Jam

I absolutely love breakfast, whether it’s brunch on the weekend or a quick breakfast on the go- I don’t think flavour and nutrient density should be compromised! With this recipe it is easy to make ahead, making it possible to enjoy this delicious and hearty breakfast on any day of the week!

I cook up my pancakes in advance and keep a container to add the jam, yogurt and some other toppers such as nuts and seeds when I am ready to enjoy! You can make the pancakes thinner and use as more of a crepe wrap-up, or thick almost like a Mexican Sopa topped with all your favourites!

I love to include seeds in my daily diet, not only are they packed with hormone supporting fats for women’s health, they are also full of Omegas and are a very affordable addition to any meal or snack! Keep some stocked in your desk at work or in your glove box for an easy blood sugar balancing treat!

I love pancakes, but have found that a classic flour pancake with syrup doesn’t serve me well when starting my morning. Instead I like to pack a variety of phytonutrients, fats and proteins into the recipe to encourage healthy blood sugar and a helpful start to my morning!

Feel free to mix up this recipe and change up flours, add more or less eggs and different spices, it can really by a Choose Your Own Adventure recipe!

Banana Oat Pancake

3 eggs

3 mashed bananas

1/2 cup Flour of any kind

1/2 cup Rolled Oats pulsed but keep some flakes in tact for that perfect texture

1 tbsp ground flax seed

1 tsp baking soda

1 tsp cinnamon

1 tsp cardamom

1 tbsp honey

2-3 tbsp coconut milk or milk of choice to reach desired texture

Mix all wet ingredients (except milk- only added at end to find your perfect consistency), add dry ingredients to wet ingredients and mix well. Add Milk if necessary! I love to do all my recipes in a single bowl because- dishes. Be sure to let this sit for a few minutes so the oats have some time to soak up the liquid!

I recommend making all of the pancakes in advance and then heating them, or just enjoying them cold!

Almost Spoiled Strawberry Chia Jam

This name isn’t exactly appealing BUT this is honestly the best way to make this jam! I scour the reduced rack for those strawberries that look beyond end of life and save them for this perfect recipe! I hate to see food be wasted and also berries can be expensive so this is a great opportunity to use them!

Wash and chop off any sections that may be too far gone. Toss these into a pot with a few tbsp of water and let it boil down, stirring occasionally. I add in cinnamon but no sweetener as these types of berries are usually quite sweet on their own! Once it’s a soupy but a chunky texture- really depending on your own discretion- I remove from heat. I then add about 1/4 cup of chia seeds and WHISK (important as they will clump otherwise).

This can be served immediately or can be refrigerated and used for on the go breakfast or a perfect topper on yogurt, ice cream or in smoothies! I love putting these on my pancakes and add more seeds like hemp, pumpkin and some nuts!

Kombucha The Happy Healthy Drink

As I write this I am just popping the bottle on a brand new bottle of Home Brew Booch! This effervescent drink is not only incredibly delicious and easy to home brew, but it's also a terrific beverage with a variety of health benefits!

1. A Drink For Your Health!

   This fizzy and fermented beverage has been around for a long time and for very good reason! Through the process of fermentation the Scoby (or Symbiotic Culture of Bacteria) eats away at the sugar and caffeine and ferments the liquid which turns it into a very important Gut Friend! Remember traditional Kombucha has no added fermentation and instead this is all natural from healthy fermentation!!

   Fermented foods are superior when it comes to gut health as they encourage our digestion in so many very important ways. Through promoting healthy bacteria in our gut, Fermentation allows us to digest better, absorb nutrients better and to fill our gut with healthy probiotics. All of these processes also encourage our immune system and support it’s ability to produce immunoglobulins which in turn keep us healthy and strong!

2. Keeping Your Wallet Happy

   I originally began brewing Kombucha when my partner and I started to realize how much money we were spending on our healthy (but expensive) habit. I did some research and realized that brewing my own Home Brew would cost less than 10$ a month and would give me pretty much endless amounts of this liquid gold. And even better, I could also decide what flavours I wanted to have and how sweet I wanted it to be. I prefer a less sweet and a bit more acidic version and so I now get to cater the taste to exactly how we like it!

3. A Very Excellent Alternative

   I haven’t really ever been much of a drinker, whether it’s the interruption of sleep, the cost or honestly the empty calories, it’s never appealed much to me beyond that lovely glass of wine or pint. But I realize that nowadays drinking is primarily a social habit, we go out with friends for drinks, we finish a hike with a cold beer and we meet up at the beach for something cold and wet on a hot summers night.

   The thing I found with this is, I don’t always need the alcohol but instead just something fizzy and delicious which isn’t packed with sugar and doesn’t leave you with a night of interrupted sleep. This is where Kombucha has won over my heart. I love bringing a bottle to parties, on a camping trip or as a happy hour bevvy! At our place we love to mix our Booch with a bit of beer to give it a cocktail like flavour- and this means you can reduce the alcohol and still enjoy a bubbly beverage!

I strongly encourage trying your own Kombucha Home Brew to begin discovering the beautiful benefits of this traditional drink and to feel the real benefits it provides!

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!

Ottolenghi's Jerusalem Cardamom One Pot Chicken

Ottolenghi’s One Pot Cardamom Chicken

This was a crowd-pleasing recipe and made my house smell so delicious! It’s also a great dish for entertaining as it pretty much does all the work for you (once you brown the chicken and get everything going in the pan).

It made for great leftovers and was the perfect way to get a good combination of foods as I served this with a Fresh Fattoush Salad. 

Tips + Tricks

I would try using a white or brown rice with this recipe and increasing the water content. I found the Basmati took way longer than the recipe said and some of the exposed rice got crunchy. I continued to check on it throughout the cook time, trying to submerge the top layer of rice. 

Serve this alongside a fresh salad to help cut the heaviness of the dish!

https://thehappyfoodie.co.uk/recipes/chicken-with-caramelized-onion-and-cardamom-rice

Butternut Squash With Garlic Crema

It’s fall and so I use every excuse I can to include Squash in my plans. I find Butternut to be the best bang for your buck, and time- it’s a quick peel/clean and chop which is great when I am making multiple dishes for clients. Instead of cubes I prefer to do my butternut squash in half moons. I peel the entire squash, cut off the rounded section and then cut the neck in half. Slice it about 2’ thick, and then repeat this with the seeded section of the squash. I toss with salt, pepper, oil and a tsp of maple syrup. I then lay on a baking sheet and cook at 400 degrees for about 25minutes or until nice and brown. 

While cooking I make the Crema with the soaked cashews, garlic and lemon juice. Super simple and a perfect complement to the squash. I find it helps to cut the sweetness of the squash and brings out a deeper flavour profile. 

I lay the squash on a platter, you could do it on top of radicchio or another bitter green and then drizzle the Crema on top just before serving! It’s a serious hit and always seems to be a new way to look at serving squash! 

Also with this squash dish, if you have Harissa available at your store I highly recommend trying it. I squeeze a bit into the bowl and lightly coat the pieces (it can be spicy so be advised!). It adds a nice smoky flavour to the dish. 

Epicurious Braised Lamb

This is one of my favourite ways to prepare lamb as it keeps the meat moist and infuses the sauce with a rich and deep flavour. I also love that this is a 1 pot meal and super easy to have going on the stove while you prepare other dishes or do some clean up. This will fill your house with the aroma of rosemary and it’s delightful :) 

Tips + Tricks

I will use whatever cut is available and have used chops and shanks with both being successful!

I also most often make this dish minus the wine as I don’t have it available and I have never noticed much of a difference. 

I also often use water instead of soup stock as I don’t have any to use and it has never really impacted it, I just make sure I brown the onions well and let the dish get infused with fresh rosemary!

https://www.epicurious.com/recipes/food/views/braised-lamb-shanks-with-rosemary-3123

Minimalist Baker's Golden Curry Lentil Soup

I made this Minimalist Baker recipe for personal meal prep recently, and put a few containers in the freezer. It's a perfect recipe on a cold rainy (or if you’re not in Van- snowy) fall or winter day! I love recipes that I can batch cook and keep well in the fridge and freezer. This makes eating at home much simpler, if you know you have a quick meal at hand! It’s great for entertaining as well!

Tips + Tricks

For this recipe I did a bit less carrot and added in Sweet Potato as I had some on hand and I find it makes it a bit more robust. 

I also didn’t add all the broth at once as I wanted it to be a thicker stew not as soup-ey! But be sure to add enough broth to feed the red lentils so they become nice and soft! They require a significant amount of liquid! 

I like to make about 2 cups of Grains such as rice or quinoa at the start of the week to keep in the fridge to serve with these types of dishes (also very useful for a Quick Rice Bowl). 

I will also saute greens such as spinach or kale to serve alongside this recipe, adding that little bit of extra fibre and phytonutrients!

https://minimalistbaker.com/1-pot-golden-curry-lentil-soup/

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)

No Waste Banana Bread

Banana Bread is a serious favourite of mine! There is something so comforting about a warm loaf straight from the oven, and when I have nice ripe bananas I HAVE to make bread- it would be sacrilegious not to! Recently however I was one banana short of a recipe that I found online. As I schemed and thought up other ingredients I could use to bulk it up, I was reminded of a recipe from Sarah Wilson (an awesome zero waste cook) who had made a loaf using the peels! I know this sounds absolutely insane, but she mentioned that in Australia 5 million bananas are eaten a day, and I imagine the number in North America would be the same if not higher! That is a whole lot of organic waste (that is if your region composts) and also a huge loss in potential nutrients!

Banana Peels are packed with great vitamins like Vitamin B6 and B12 as well as an excellent source of fibre! I was very skeptic of this concept as I looked at my very black peels, but I really enjoyed it and didn’t really notice too much of a difference! I highly recommend trying out this recipe I think you will be pleasantly surprised by the result, and may even make this a new addition to your staple banana bread!

I called this the No Waste Banana Bread because I not only added the whole banana but I also used almond pulp as flour! When I make my almond milk I always have a bag of the pulp leftover and so I simply spread it out on a tray, heat my oven to about 175/200, let it dry out in the oven for about 2 hours (great to do while you watch a movie or wait for laundry). I then take this dried out substance and throw it in the processor and it creates the most beautiful floury substance! Almonds are not cheap and so the fact that I can get a cup of flour out of each batch of almond milk was VERY exciting for me! It’s a great texture and really added something to this bread!

Though these may seem like small steps I do believe that this is how we can easily have an impact on our current climate crisis (it is a crisis). Food waste is a completely unnecessary problem that we encounter across the world each and every day. If we can begin with little steps in our own kitchens, we can feel empowered by our choices and also save some money! Check out my previous blog post on reducing your impact! This would be a great recipe as a starter!

---

No Waste Banana Bread 

WET

2 ripe bananas peeled 

2 banana peels

3 eggs

1 tbsp ACV

Heat oven to 350 Blend eggs, add bananas + blend , add peels + blend, 

DRY

Cinnamon

Nutmeg

3 cups flour (I used 2 cups almond meal, 1 cup whole wheat)

¼ cup of fat of your choice (be sure to melt if butter/coconut oil)

Honey to taste

Vanilla to taste

½ tsp salt

3/4/tsp baking powder

Slowly add all remaining ingredients and blend until smooth, add a bit of water or milk of choice if it gets dry. Place in the oven at 350 for about 20-25 minutes. Garnish with chocolate and coconut if you like that kind of thing!

---

Sarah Wilson Article on some kitchen zero waste tips

https://www.businessinsider.com/benefits-of-eating-banana-peels-2015-9

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!

For more tips and information on nutrition, reducing waste and learning about lifestyle hacks and tips subscribe to my email list!! I promise to not send any spam, just interesting information and beautiful photos to inspire you!

Eating For Your Mental Health

As we sit in the middle of winter, I thought it would be a good time to provide you with some of my regularly used tools for calming stress, dealing with anxiety and brain health! These tools range from medicinal herbs that can be found at your local health food store, to pantry items that are most often stocked in your home!

I’ll begin by sharing some of my favourite plant medicines Adaptogens!! These are restorative herbs that help our body to combat stress and support our adrenal glands which manage our stress response! Examples of these are Ashwagandha and Maca, which are commonly found in powder form and easily added to smoothies and drinks. As well as holy basil that can be brewed as a tea and is great for combatting stress. I personally love to add maca to my coffee as it is rich and creamy and pairs well with a hot drink, it’s also a great way to start your morning!

Nervines herbs support your nervous system and response to stress! Both St. John’s Wort and Oats are nervine tonics that are supportive in dealing with anxiety and considered antidepressant herbs! I personally have a cup of St. John's Wort tea in the am, especially when I know I am approaching a deadline or engagement, that may put stress on my nervous system. Oats, as you know are great soaked and eaten as a meal, but also added to a bath they can be the perfect way to combat stress (just put them in a clean sock and throw them in your bath).  

Lavender and Passionflower are nervine relaxants. You are most likely familiar with the use of lavender in diffusers, tea or even desserts- it is an incredible herb for calming nerves and bringing about a sense of relaxation. Passionflower is a favourite of mine for sleep, and to help turn off my ‘busy’ mind. I brew up a cup of tea add some chamomile and quickly feel the effects of this herb!

Rosemary is much different, and instead is a nervine stimulant. It supports memory and promotes a clear mind, helping you to feel calm and much more relaxed. It’s also delicious in cooking and I love to add it to recipes just because the aroma is absolutely wonderful! Many of these herbs can be found in essential oil and added to baths and diffusers!

Ginger soothes an anxious stomach and provides warmth and groundedness. I include omega 3 oil in my daily routine to reduce anxiety and inflammation and chia pudding that is a good source of protein, important for brain health and building chemical messengers such as serotonin which influence our mood!

**It is important to it’s essential if you are pregnant or on any pharmaceuticals that you consult your physician before taking any herbs!

I get all my herbs from Quidditas and Eternal Abundance both on Commercial Drive, here in Vancouver

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