Tag Archives: vegetarian

Super Easy Rice and Vegetable Noodle Soup

If you’re looking for a fast and tasty lunch to warm up little tummies in the cold winter months, here’s a healthy recipe that’s tried and true in our household:


2 cups rice pasta
6 cups water
1 vegetable bouillon cube (or prepared vegetable stock)
125g of firm organic tofu, diced
1/2 cup of organic broccoli/ peas/ edamame
1 tbsp of sesame oil

Optional: Add 1 tbsp of tamari sauce, dried seaweed, and/ or sliced ginger to taste for more adventurous eaters!


Add pasta and vegetable bouillon cube
to a pot of water and bring to a boil. Turn down heat to medium and add in the rest of the ingredients for approximately 5-8 minutes.

Serve in soup bowl. Enjoy!


Chocolate Mint Smoothie Stunner

The smoothie of the day (this recipe was adapted from an amazing dessert salad suggested by Dr. Aviva Romm on her Facebook page)

I can attest that this is indeed both healthy and delicious!!

Ingredients (makes 6-8 servings):
3 cups of mixed berries (blueberries, strawberries, blackberries)
1 cup of fresh mint
3 cups of almond milk
2-4 stalks of celery
1 cup of orange juice
1 banana
1 handful of cacao nibs

Almond Cherry Berry Energy Smoothie

This protein-packed delicious smoothie proved to be another real hit with the family! While I found it initially a bit too thick (kids loved it as a dessert!), I added the orange juice (indicated below) and this seemed to round out the flavor and correct the consistency. You can adjust the taste with less orange juice and more almond milk as you wish. Enjoy!


Almond Cherry Berry Energy Smoothie

Ingredients (for approximately 6-8 glasses):

-5 cups frozen cherries, blueberries, and strawberries

-1/2 banana

-3 stalks celery

-2 cups orange juice

-3 cups almond milk

-approximately 6-10 almonds

-1 teaspoon flax seed

-2 tablespoons of Vega Energizing Smoothie protein supplement*

* optional

Raise a glass to your hero: Mango-peach lemon yoghurt smoothie supreme

Are you drawn to certain people in your life over and over again? What is it about them that makes them radiate the qualities that you just can’t get enough of? These people inspire you, raise you up, help you realize your full potential.

You find them and you just know that they are meant to be a part of your life journey.

For me, I have a few that have inspired me at various stages in my life, namely: my kids, my husband, my best friends, a few teachers and a few notable acquaintances. But today, it’s all about my all-time fave yoga teacher. She really has been a blessing and I have learned so much from taking her classes. When I’ve completed one of her classes, it’s like the whole world is made new and fresh and inspiring again. I want to be that much better in everything. A better daughter, sister, wife, mum, practitioner, writer.

Who are yours?

If you’re looking to toast your hero this morning, try this decadent smoothie that might just become your number one fave way to honour them:

Mango-Peach Lemon Yoghurt Smoothie Supreme

Ingredients (makes approximately 6-8 glasses):

-2 organic ripe mangos (peeled with pit removed, then sliced/cubed); or approx. 1-2 cups frozen mango

-2 local grown and organic peaches (peeled, pit removed, then sliced/cubed); or approx. 1-2 cups frozen peaches.

-1-2 ripe bananas

-1 cup of lemon yoghurt (a thicker style such as Greek makes it more decadent)

-1 tbsp of chia seeds

-2 cups almond milk

-1-2 tbsp of Vega Energizing Smoothie Protein Supplement*


Shoot me it’s good! Vegetarian mini burger with pea shoots

Looking for a fast yet healthier BBQ option for you and your family? Try these fantastic mini burgers with a quarter serving of vegetarian (soy, mushroom, tempeh) burgers and delicious pea shoots along with your favourite condiments… your kids will love these bite sized burgers coupled with the crunchy texture of the pea shoots. We call it “grass” and this seems to sell them on this refreshing and tasty alternative to lettuce.

To ensure that everyone gets enough greens, you can serve this with a generous side helping of Greek salad and some fresh berries for dessert. Our kids eat the Greek salad sans the balsamic vinaigrette and feta but yours may be more adventurous.

What other meals do you like to make for your family in the summer?



Blueberry Smoothie Supreme

This was definitely one of my more popular smoothies that the whole family just devoured like it was dessert at breakfast. Hope you like it as much as we did!

Blueberry Smoothie Supreme

Ingredients (for approximately 6-8 glasses):

-4 cups frozen blueberries

-1 cup frozen strawberries

-1 ripe banana

-3 stalks celery

-2 cups orange juice

-1/2 cup almond milk

-1 teaspoon flax seed

-2 tablespoons of Vega Energizing Smoothie protein supplement*

* optional


What if we could save the planet? Eco-friendly pitfalls and pickups from one parent to another

Last night, I thought about how I’ve been respecting the earth lately. Truthfully, I was not impressed.

I have always had more eco-friendly ‘leanings’. Anyone who is remotely tuned in to the state of the environment is too. Here’s a debriefer, if you need to review: http://www.greenfacts.org/en/digests/state-of-the-environment.htm

Foodwise? I was a vegetarian bordering on a vegan in my university years, and a pescatarian up until the birth of my second child. And now? It’s a real mix I tell you!! No red meat for me, however.

For transportation? Rode my bike wherever I went, took the subway, carpooled my rowing crew (I sure do miss that crew!).

Clothing? Bought my clothes at Kensington Market in high school (the trendy place downtown to shop for used items). Reduced, reused, recycled when possible.

Fast forward to my child-bearing and child-rearing years and what has happened? Of course I’ve maintained my passion for eco-friendly living. But there have been really significant compromises. We’ve done the cloth diapers, the infant pottying, the hand-me down clothing, the eating local and organic. I’m currently doing my best to stick with non-toxic cleaning agents for the home and environmentally friendly moisturizers, cleansers, deodorants, and shampoos for us. The most eco-friendly of the ecoshampoos do leave some product residue, but all-in-all I’m willing to make a few sacrifices for the sake of the earth. David Suzuki Foundation’s Queen of Green has these helpful tips on green cleaning products if you’re interested in adopting a few: http://www.davidsuzuki.org/what-you-can-do/queen-of-green/

Of all this, I am pleased.

Now to the disheartening part. We’ve also done disposable wipes and diapers (for the times when we’ve run out of clean cloth diapers because we fell off the cleaning schedule), the school drop off and pick ups for the kids in a car that ‘resembles’ an SUV, the cool outings that you can only get to by burning that liquid gold to keep the kids entertained, or show them ‘nature’ not seen elsewhere. The countless dinners wasted on picky, picky eaters. More water consumption with additional laundry loads. Disposable cups, plates, utensils, at a park or big party venue with frosted cupcakes and instant pizza delivery. Over-packaged baby mum mums and granola bars. Over-processed foods for immediate consumption when the family is just plain hungry already, three kids are melting down, and there are mountains of chores still left to do before dinner.

The truth is, having kids makes being eco-friendly exponentially more challenging. Even if you are not a parent, the life we all live right now is a fast-paced and overburdened one. If I were going to be the person I need to be to really do my part, I would definitely need to do some prep work after the kids have gone to bed, in addition to what I already do to keep afloat for the next day. ‘Cause otherwise, we’ll just be heading to that terrible Golden Arches drive-through again on our mad rush to the next XYZ class. But the truth is, we are all just plain tired. Tired!! And cranky. Yesterday was especially an evening to forget. And that does not bode well for helping out our planet these days. But that doesn’t mean we can’t keep trying.

Teaching the next generation to respect their environment is no longer enough. We really have to be part of the solution so that they can inherit a world full of promise. So today, I am challenging myself (and anyone else out there who thinks they’re up for it) to take on a day (or even two or more!) where you consider what you’ve done to help out your ‘mother’. Mother Earth that is. A day to walk rather than drive. A day to eat local, organic, a little less of the foods that burden our sacred lands. A day to use less water. Less electricity. Do we really need ALL this ‘power’? A day to pause on how we can teach our children to really love this planet we’ve been given and walk the talk. Will we one day rise up to the challenge and really be the stewards that the planet needs to survive? Here’s hoping.



For more on how your diet affects the earth, you can find some enlightening resources here:




How transportation affects the environment:



Another blog about eco-friendly parenting:



Spring Cleaning with Fennel, Zucchini, and Black Olive Penne

Now that spring has officially arrived, a little home spring cleaning is just what our family needs. And what better way to support that than a healthy vegetarian dish that highlights the delightfully flavorful, fennel (see image below to appreciate it in its full glory).

Photo credit: http://www.lesliebeck.com/images/featured_foods/fennel_300.jpg

The wonderful recipe that featured my large fennel plant that our friendly Front Door Organics Delivery Service (http://www.frontdoororganics.com/) provided along with our local fresh fruits and vegetables last week, was for Fennel, Zucchini, and Black Olive Penne. Below is this relatively simple yet delicious recipe for your perusal from Front Door Organics (http://www.frontdoororganics.com/):


-1 bulb fennel

-2 cloves garlic

-10 black Kalamata olives

-lemon juice

-shaved parmesan or garnish

-1 zucchini

-2 cups dried penne

-4 tbsp olive oil

-salt and pepper

-1/4 cup chopped parsley


Trim the fennel base and tops, cut in half lengthways and then in quarters lengthways. Cut the zucchini in quarters, lengthways also. Use a tablespoon of oil to coat, set on a baking sheet and roast at 400F for about 20 minutes, until softened and starting to turn brown.

Meanwhile remove pits romt he olives and roughly chop. Mince the garlic well and bring a pot of salted water to boil for the pasta. In a large pan, heat the 2 tbsp of olive oil over low heat and gently cook the garlic, remove from heat when it starts to colour.

Cook the pasta to al dente and when the fennel and zucchini have roasted, remove from the oven, all to cool slightly and then roughly chop.

Add the chopped zucchini and fennel to the pan with the garlic, heat over medium and add the olives and drained pasta. Combine with a tablespoon of oil, chopped parsley, a little pasa water, a squeeze of lemon juice and salt and black pepper. Serve topped with shaved Parmesan.

Note: This meal was a light and delightful dinner for two. For those with gluten sensitivities, replace whole wheat penne with a  gluten free product such as brown rice penne. The leftovers for next day’s lunch supercharged our day as we attempted to purge, purge, purge and clean our lives into simplified beauty and order.  More on this in my next post!

Splendid Vegetarian Tomato Sauce with Spaghetti and Baked Salmon Filets





Looking for a tasty and easy meal for your next dinner date at home? Here is my version of a delicious Italian-style spaghetti dish.

For maximum health and environmental benefits, choose local, organic vegetables whenever possible. The makings of a delicious dinner for two are as follows:


1 tomato
1/2 jar of tomato sauce
1/2 green pepper
1/2 zucchini
1/2 cup of white button mushrooms
1/4 cup onion
1/4 cup of seedless kalamata olives
2 slices of lemon
1 clove of garlic
2 tbsp of fresh basil
2 tbsp of olive oil
2 tbsp balsamic vinegar
Pinch of salt
Dash of pepper
Whole wheat spaghetti or rice noodles
Fresh wild salmon filets


Chop/dice all vegetables. Meanwhile, boil a medium pot of water. Once water comes to a rolling boil, add rice or wheat noodles and cook until al dente, approximately 12-15 minutes.

Preheat oven or toaster oven to 375 degrees Fahrenheit. Place salmon filets in dish with balsamic vinegar and bake in oven for approximately 30-35 minutes.

Turn on stove to high heat and add olive oil to frying pan. When oil is hot, add diced garlic and onion. Cook for approximately 3-5 minutes until onions are slightly golden. Turn heat down to medium setting and add all other ingredients. Stir occasionally for approximately 8-10 minutes. Add tomato sauce. Stir for another 2-5 minutes until all ingredients are blended and sauce is hot.

Remove salmon filets from oven and add lemon slice on top as garnish.

Fantastico! Dinner is ready to enjoy. Serve with your favorite beverage, sparkling water or white wine, some Italian music and your best Italian accent.

Note: You may substitute the salmon for another protein such as tempeh, tofu or shrimp. For gluten-free noodles you can use rice noodles in place of wheat noodles.

DIY Fruit Roll-ups

Fay Meling von Moltke Pao, R.TCMP, R.Ac:

Great post by the Copycat Cook on how to make your own fruit roll ups! I will definitely be trying this with the girls shortly. Stay tuned!

Originally posted on The Copycat Cook:

(PsstLove desserts? Me too! That’s why I wrote an e-book about how to make them healthy. Take a peek here. Or maybe you’d like to learn how to eat healthy on a budget – check out my tips right over here. PDF versions are available here.)

Did you ever wrap a fruit rollup around your finger as a child, then gnaw away at it until you were left with a sticky, goopy mess?

I sure did. Gross.

Rest assured, I ate these fruit rollups like a grown up with the utmost dignity and decorum.

It’s hard to find fault with a raw cleanse that includes fruit rollups in the meal plan. Though these rollups are nothing like the ones of my childhood, because they have only two ingredients: strawberries and cinnamon.

I knew strawberries were high in vitamin C and antioxidants, but I…

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