Tofu Veggie Stir Fry


1 red onion
3 small tomatoes
1/2 red bell pepper
1/2 green bell pepper
6 inch square tofu
1 tsp olive oil
1/2 tsp cumin seeds
Salt and Pepper to taste
Handful of cilantro leaves
Lime juice to taste

1. Cut the vegetables and tofu into one inch pieces.
2. Heat a teaspoon of oil and add cumin seeds. Add onions, tomatoes and peppers.
3. Grate a half-inch piece of ginger over the skillet.
4. Stir-fry for about five minutes, until the vegetables begin to soften.
5. Sprinkle the turmeric, salt and garam masala powder to taste. Mix, and then add the tofu cubes.
6. Keep the heat medium, and cook for another couple of minutes.
7. Garnish with cilantro leaves and lime juice.
8. Serve hot with roti or rice.

Samo Rice Upma


1 tbsp Oil or Ghee
1 Bay Leaf
2-3 Cloves
1/2 tsp Cumin Seeds
1/2 tsp red chilli powder
1 Cup Samo Rice
1 Onion chopped
1 Carrot diced
1/4 cup Peas
1 tbsp – Ginger-Garlic Paste
Salt to taste
2 Cups Water
Chopped Coriander Leaves for garnishing


1. Wash and soak Samo Rice for 20 mins. Drain, keep aside.
2. Heat oil or ghee in a medium sized pan or pressure cooker. Add cumin seeds, allow to splutter.
3. Add onion, ginger garlic paste and saute until golden brown.
4. Add carrot, peas and any other vegetables you would like, fry for 2 minutes.
5. Add Samo Rice, fry for 2-3 minutes.
6. Add water, red chilli powder, salt, and either simmer on medium heat or pressure cook for 1 whistle.
7. Garnish with chopped coriander leaves.
8. Serve with pickle or yogurt.

Zucchini muffins


1 cup whole wheat flour
1/2 cup grated zucchini
1/4 cup applesauce
2 tbsp coconut oil
2 tbsp corn starch
3 tbsp milk
1 tsp baking powder



1. Preheat oven to 350 degrees.
2. Mix all ingredients evenly and make sure there are no lumps.
3. Lightly grease muffin cups.
4. Pour the mixture into the muffin cups.
5. Bake for 15-20 minutes.
6. Cool for 10 minutes.
7. Ready to serve!

Spicy Roasted Butternut Squash Soup

Butternut squash is such a wonderful Autumn vegetable, and roasted butternut squash soup is one of the most comforting and hearty soups you can make when summer starts becoming a memory and cooler temperatures make us crave warming foods. This soup not only has the rich velvety texture you expect but is also full of flavour and nutritional value. For a vegan option, use coconut oil and milk instead of butter and cream.


1 medium-sized butternut squash
3 tbsp butter (unsalted) or coconut oil
½ large white onion (julienne)
½ fennel (julienne)
2 cloves garlic (crushed)
1 medium carrot, peeled and small dice
1 leek, thinly sliced
1 stalk celery, dice
¼ tsp cinnamon
¼ tsp turmeric
¼ tsp ground cumin
3 cups vegetable stock
1 cup apple cider
2 cups cream or coconut milk
3 sprigs fresh thyme (or dried)
salt and black pepper
2 Tbsp vegetable oil


1. Preheat oven to 375 F

2. Cut butternut squash in half and scoop out seeds. Season squash with salt and pepper. Spread 2 tbsp of butter on squash. Sprinkle cinnamon on squash. Add sage, thyme and garlic.

3. Wrap squash with tin foil and roast in oven for about 45 minutes, or until very tender.

4. Remove from oven and let sit at room temp for 20 minutes. Open tin foil and scoop out flesh away from the skin; discard sage and thyme.

5. Heat pot over medium-high heat, add oil and 2 tbsp of butter. Add onions, fennel, leeks, carrots and celery. Allow the vegetables to sweat for about 3 minutes.

6. Add roasted squash, vegetable stock and apple cider, let simmer for 20 minutes. Add cream and simmer for another 20 minutes. Season to taste and puree with a hand held blender or in a blender until smooth. Serve hot with a drizzle of truffle oil.

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Vegan Protein Bowl

Bowls are a terrific way to enjoy a meal which is not only appealing to the senses but is also nutrient rich because of the variety of fresh ingredients that can be added. This vegan protein rich bowl is a modified version of a recipe from the Oh She Glows cookbook. It is one of my favourite vegan cookbooks. I altered the recipe to make it gluten free by replacing the wheat berries with quinoa and chick peas. I also roasted the garlic, onion and vegetables in the oven. You can choose to use them raw or cook them in the skillet. However, I do recommend wilting the spinach and kale in the skillet for better texture and blending of flavours.

Even if you are not a vegetarian, this meal is a great alternative for meatless Mondays!


1 cup dry whole lentils (brown or French)
1/2 cup dry quinoa
1 cup canned chick peas, drained and rinsed
1 small or 1/2 large onion
1 red bell pepper or zucchini, chopped
1 large tomato, chopped or 1 cup cherry tomatoes
3 cups spinach/kale, roughly chopped
1/2 cup chopped parsley or cilantro
1 avocado, cubed
Lemon Tahini Dressing
3 Tb tahini, 2-3 cloves oven roasted garlic or 1 clove raw, juice of 1 large lemon, 1 Tb maple syrup, 1/4 cup nutritional yeast, 3 Tb extra virgin olive oil, 1/2 tsp sea salt, ground black pepper


1. For the dressing, place all ingredients in food processor and mix until smooth or mix with hand held blender. Set aside.

2. Place garlic in foil and roast in preheated at 350F for 10 minutes. Remove garlic and increase oven temp to 400F. Place onion chunks, peppers/zucchini on a baking sheet – roast for about 15 minutes. Then broil for 1 minute. Set aside.

3. Meanwhile, cook lentils in 3 cups boiling water with 1/2 tsp salt for about 20 minutes until cooked. Drain excess water and set aside.

4. In a separate small pot, cook quinoa with 1 cup boiling water. Reduce heat to simmer; cover and cook for 15-18 minutes until water is absorbed. Fluff with a fork. Set aside.

5. Heat large skillet or wok on medium heat; add a drizzle of olive oil. Add tomatoes and roasted veggies. Saute for 5-6 minutes. Stir in greens until they wilt. Turn off heat. Stir in cooked lentils, quinoa, chick peas and all of the dressing. Gently stir in chopped avocado and fresh parsley. Serve warm.

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