Amy Longard | Plant-Based Nutrition, Culinary & Wellness Consulting

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My holiday menu eBook is going out to newsletter subscribers tomorrow! I’ll be sharing the recipes for a hearty holiday lentil loaf, chickpea shallot gravy, roasted Brussels sprouts, garlicky smashed potatoes, my mom’s raw cranberry sauce, and 3 gorgeous Christmas cookie recipes by @hi.anatavares. If you’re not already on my mailing list you’re welcome to DM me your email and I’ll get this fantastic eBook out to you tomorrow morning. I cannot wait to share this with all of you! 😍😍😍 . . . . . . . #plantbasednutrition #plantbased #vegan #wfpb #holisticnutritionist #plantbasedchef #veganchef #vegansofinstagram #wholefoodplantbased #culinarynutritionist #plantstong #plantpowered #veganladyboss #ottawa #myottawa #ottawalife #veganchristmas #veganchristmasdinner #vegancookies #christmasrecipes #glutenfree #glutenfreevegan
How tasty do these Magic Cookie Bars by @blondebaking look? I’ve shared this recipe on my blog + an interview with Jacqui Okum who just so happens to be an expert baker and owner of Strawberry Blonde Bakery. On my blog Jacqui not only shares this fantastic recipe but she gives us her tips and tricks for vegan baking. Get the recipe and level up your baking skills by clicking on the link in my profile @amylongard ! 🧁🍪🍫
Last week was all about creating content, shooting foodie videos, and taking photos of food. I also sampled allllll the food to make sure it was ok. 😛😂🤷‍♀️ If you watched my insta-stories you might’ve seen some of the action. I promise to share more with you here on Instagram or on my blog in the coming month. Keep an eye out for a collaboration with @zengarryveg . Lynda (who’s pictured to my right in the first photo) and I were working on something cheesy & delicious that’ll be coming out in December and January. I also shot the photos for a holiday eBook with @anatavaresstudios . I plan on sharing that early- to mid-December. I worked with @shan.riley_ for a super creative collab with @animaljustice_ . We shot a video and took photos of a gorgeous vegan cheese board. That’s soon to be on our respective blogs. Swipe left for a lil’ glimpse behind the scenes. This week things are quite different. I have client meetings, I’ll be spending quality time at the office (I find I get more done there than at home), and I’m hosting holiday themed cooking lessons in Barrhaven & Gloucester! On a related note: it’s crazy to think that not too long ago I was working 9 - 5 as a Communications Advisor with the Federal Government. 🤯🤯 I’m still baffled by this almost daily, but thankful for the good fortune to have such a unique and exciting career. I hope you all have a great week! ✌️💚🌱
Ok, so it’s -10 degrees (but colder with the windchill) here in Ottawa. If you need me, I’ll be cozied up at home eating a huge bowl of my butter chickpeas & cauliflower. This one pot wonder is super easy to make and will warm you up on a chilly winter (🤔 fall?) evening. Plus it features my go-to curry powder from @chasorganics. Get the recipe link in my profile @amylongard ☝️
If you've been following along for a while, you know exactly what that purple stuff is in my jar. (No, this is not a Sunny Delight reference, you 90’s kids! 🤣) . Any ideas? If not, swipe left for a few hints. Photo # 2 includes a close up with more jars, and in photo # 3 I'm teaching people how to make it. If you haven't guessed yet, I'm talking about sauerkraut, which is fermented is cabbage. It might sound kind of gross, but it's one of my favourite things to eat. From a culinary standpoint sauerkraut adds so much flavour to foods. It's salty, sour, and briny making it a nice compliment to starchy foods like potatoes or rice. It's also acidic which heighten the flavours of a dish. Traditionally sauerkraut was associated with German food, but these days is has made its way into mainstream foodie culture and is very popular in the nutrition world because of the variety of health benefits it offers. Raw and unpasteurized sauerkraut is rich in digestive enzymes that may improve digestion (great for those of you who get bloated/gassy from food). It's a food source of gut friendly probiotics and is cheaper than buying probiotic supplements. It's high in vitamin C, a powerful antioxidant, that supports the immune system. It can also help regulate blood sugar making it a great food for diabetics or hypoglycemics. And those are just a few of the many benefits! I personally eat sauerkraut by the spoonful, but if you're new to it, try adding it on top of salads, in wraps or on sandwiches. Or enjoy a tiny bit with whatever savoury dish you're eating. I also like to add it to my buddha bowls (see my last post for details on that). You can make it yourself with cabbage and salt & there are tons of recipes online. If you're looking to buy it, I recommend seeking out "raw or unpasteurized" sauerkraut. It can usually be found alongside the refrigerated items in the natural or health section of well stocked grocery stores or in health food stores. It costs a bit more than the stuff on the shelves, but the raw 'kraut will have more of the health benefits I listed above. Are you a fan of 'kraut? Do you make it? Do you eat it? Let me know below!👇
This was my delicious lunch from a few days ago. It contains brown rice (under all the other things), garlicky roasted brussels sprouts, thinly sliced red cabbage, spicy peanut tofu, pumpkin seeds, and lemony avocado & turmeric dressing. If you want to build your own bowl, here’s my formula on how to do it: GRAINS: I cook a big batch of grains such as quinoa, wild rice, brown rice, millet, etc. It wouldn't be unusual for me to make an upward of 5 - 6 cups (cooked) grain to have on hand for the week. This is the base of the bowl. PROTEINS: I regularly soak dried pulses such as dried beans or chickpeas in water overnight and then cook in my pressure cooker (you could use Instant Pot or boil on them on the stove top too). When I do this I end up making A LOT. Usually, 6 - 8 cups cooked and freeze whatever I don't need for a later date. If you don't want to work with dried pulses, you can always go with canned beans, chickpeas, & lentils. Other great proteins are tofu (firm unflavoured or firm smoked tofu) and tempeh. My fave recipes are @minimalistbaker peanut tofu and peanut tempeh recipes. So so good! VEGGIES: I'm a fan of either roasting or steaming any combo of sweet potatoes, broccoli, beets or cauliflower. I will also finely slice cabbage, grate or chop carrots, chop up celery, radish and cucumber. I may also add in kale, spinach, arugula, or whatever green I have on hand. I also try to add fermented veggies like sauerkraut and kimchi. Basically anything goes! Use whatever you have or use whatever veggies you like. DRESSING: This where the magic happens. ✨ For any dressing you want a base of healthy fat + acid. Fats can include nut or seed butters, extra virgin olive oil, avocado or 🥑 oil. Acids are vinegars, lemon or lime juice. To enhance the flavour herbs & spices like fresh or dried garlic, ginger, 🌶, turmeric, parsley, cilantro, etc. Also, salt (or tamari), pepper and a little maple syrup can help boost flavour! ASSEMBLY: I generally start with ~1/4 - 1/2 cup of cup both grain and protein, and basically add as many veggies as I can, and top with nuts, seed, or sprouts. Add the dressing just before eating & enjoy!

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Plant-Based Nutrition, Culinary & Wellness Consulting based in Ottawa, Canada.