Cherry Chocolate Nice-Cream

It's turning out to be a hot, hot, hot summer, and if you're looking to beat the heat, I’ve got just the recipe to cool you down.  Cherry Chocolate Nice-Cream. Need I say more? Well, perhaps I should clarify for those of you who are new to the term "nice-cream", which is a quick DIY dairy-free banana-based ice-cream.  It's essentially the easiest, tastiest and possibly healthiest way to make ice-cream at home. 

I’m super excited to share this recipe for a couple reasons. Firstly, I’ve been making this one a lot at my cooking lessons and sharing photos on my Instagram stories. Needless to say, I had lots of requests and it's about time I share this with those of you who haven't been able to attend the lessons. 

Secondly,  this is the first of many upcoming projects that I'll be doing with my friend Ana Tavares. You might remember seeing her as a guest blogger, or perhaps you’ve stumbled upon her Instagram where she posts stunning food photography. If you speak Portuguese you may have discovered her vegetarian food blog or cookbook (which has been hugely successful in Brazil).  Ana took the photos for this post and we plan to collaborate in the coming months to create more great culinary content in both English and Portuguese.

Scroll down to learn how to make Cherry Chocolate Nice-Cream and stay tuned as we’ll be sharing another recipe collab next week.


Makes 3 - 4 servings


4 overripe bananas
1/3 cup cocoa powder or raw cocao powder
1/4 teaspoon vanilla extract
Non-dairy milk of your choice, optional
1/4 - 1/3 cup frozen dark sweet cherries or sour cherries depending on your taste
Optional topping: unsweetened coconut flakes


Chop the bananas into small rounds and freeze them overnight on parchment lined baking tray.

Add all ingredients - except cherries and coconut flakes - to a food processor or high-speed blender.   Process until completely smooth (similar to a soft serve consistency). If you find your blender isn’t strong enough to handle the frozen banana you may need to let them thaw a bit and/or add a bit of non-dairy milk to get things going. 

Once you've reached a nice, smooth texture, add the cherries, then pulse for a minute or so or until the cherries are evenly distributed, but still a bit chunky. 

For the best texture you’ll want to enjoy your nice-cream immediately, but you can  freeze leftovers and thaw again before serving.  When serving, top your nice-cream with whole frozen cherries and unsweetened coconut flakes. 

If you enjoyed the recipe I shared above be sure to check out my Plant-Based Breakthrough program, which is a 4 week online crash course in health, nutrition, and meal planning.  For details on when the next program starts click here. You can also join my Plant-Based Breakthrough Community on Facebook where I share recipes, inspiration, and information on plant-based nutrition.

Chocolate Cherry Nice Cream-3.jpg

Green Power Bowls

I've been making tons of Green Power Bowls these days. These have been very well received by my private clients and at cooking lessons.  I have been posting photos of these bowls a lot in my Instagram stories and I figured it was finally time to share the recipe on my blog. 

Although it may seem elaborate, these kinds of bowls are actually quite easy to make.  It requires a little prep, chopping and sautéing of the veggies, putting together the dressing, and making the noodles.  If you are a soba noodle newbie you'll want to pay attention to a few things. Pure buckwheat noodles are gluten free, but you may come across some varieties of soba noodles that are a mix of buckwheat and wheat. The blended variety is much less expensive. If you are celiac or gluten intolerant make sure you seek out the 100% buckwheat noodles. When using buckwheat noodles of any kind, I always cook them according to the package directions (usually for about 5 - 8 minutes on a simmer). When they are fully cooked I transfer them to a colander immediately and give them a very good rinse under cold water. This will remove any excess starch.   By the way, if you don't have soba noodles on hand or if you don't want to use them, you can also swap out the soba noodles for rice noodles, quinoa, or any other grain or noodle of your choice. 

I also wanted to mention that this recipe is really a guideline.  As I said above, you don't need to use soba noodles, you can use something else. Also, feel free to swap in kale for spinach, or maybe some bok choy. You may also decide to add in chickpeas or tofu instead of the edamame.  The sauce is the pièce de résistance and no matter what you put in your bowl, it'll taste good as long as you're using the sauce. 

Scroll down to get the full recipe and if you make it, please tag me on social media. I love seeing your photos! 



Yields 4 to 6  servings


1/4 cup natural peanut butter, tahini, or sunflower seed butter
2 tablespoons tamari
2 tablespoons lime juice or apple cider vinegar
1 clove garlic minced
1 teaspoon fresh ginger minced
1 - 2 teaspoons maple syrup
1/4  - 1/2 teaspoon red pepper flakes
1/2 cup water, or more, if needed to loosen the sauce


16 oz soba (buckwheat) noodles
1 teaspoon sesame oil


1 teaspoon sesame oil
6 green onions, sliced on the diagonal
6 - 8 cups assorted vegetables: cauliflower, broccoli, & spinach
1 small bunch basil
2 cups shelled edamame, thawed

Toppings (optional): 

Hemp hearts & sliced green onions


Wash and chop cauliflower & broccoli (approximately 6 - 8 cups in total) into bite sized pieces. Wash spinach and pat to dry or use salad spinner. Pick basil leaves off the stems (discard stems), wash leaves, and gently pat to dry.  Set aside. 

In large measuring cup or medium sized mixing bowl, combine all the sauce ingredients, except the water. Stir until well combined (you could also use a blender if you're looking for a very smooth sauce) and add enough water to thin the sauce down so that it’s pourable.  Set aside. 

Cook noodles according to the package. Drain, rinse, and toss with sesame oil. Set aside.

Warm the sesame oil in a wok or skillet over medium heat. Add the green onions and cook for a couple minutes, just until they start to soften. Add the heartier vegetables - cauliflower & broccoli - cook until tender. Add the edamame and warm for a minute or two. Add the spinach and basil towards the end of cooking and allow them to wilt (about 2 minutes). 

To create your bowls: add a portion of soba noodles and a big scoop cooked vegetables to a bowl.  Top your bowl with a drizzle the sauce. Alternatively, you can add the sauce to the pan with the vegetables to heat the sauce. Before serving, top with a sprinkling of hemp hearts and any remaining green onions. These bowls can be eaten warm or cold.  

If you enjoyed the recipe I shared above be sure to check out my Plant-Based Breakthrough Program, which is a 4 week online course focussed on health, nutrition, meal planning, and cooking.  For details on when the next program starts click here. You can also join my Plant-Based Breakthrough Community on Facebook where I share recipes, inspiration, and information on plant-based nutrition

Five Powerhouse Plant-Based Foods You Should Be Eating

As you may already know, I'm a huge proponent of plant-based foods. Plants offer a wide variety of vitamins, minerals, macronutrients and phytochemicals, all of which support a multitude functions within the body.  So eat plants, and eat lots of 'em. Your body will thank you! The list below includes my top five foods (or groups of foods) and I truly make an effort to consume all of them regularly. Not always every day, but it would be rare for a week to pass without these foods turning up in my meal planning.  I hope you’ll be inspired and add these items to your next grocery list.

HEMP HEARTS. These are, pardon the pun, very dear to my heart. I really do love them! A true Canadian super food, hemp hearts are grown and cultivated in Canada.  They are an excellent source of protein containing all 9 essential amino acids and essential fatty acids (omega-3 and -6).  Fun fact: the varieties of hemp that are grown for food purposes naturally help to suppress weeds, meaning that no pesticides or herbicides are required to grow hemp successfully. How to use them? I like to sprinkle hemp on my morning oats, on top of avocado toast and soups. I add them to smoothies and add into salads, including my Superfood Kale Salad

PULSES.  So technically pulses would be considered a grouping of foods but I just love them so much that I had to include the whole family. The term pulses refers to a category of dried edible seeds under the legume umbrella and includes chickpeas, split peas, lentils and beans.  Pulses are very high in protein and fibre, and are low in fat.  Pulses provide substantial amounts of vitamins and minerals including iron, magnesium and zinc and are abundant in B vitamins.  A great way to start playing around with pulses is to use them in my Middle Eastern Lentils & Rice with Caramelized OnionsButternut Squash & Red Lentil Soup or Beet Hummus

LEAFY GREENS.  I’m the queen of leafy greens. They are my life blood.  When I first realized I was allergic to cow’s milk and stopped eating all dairy products, I was surprised to learn that leafy greens — like kale, spinach, and collards greens — are a great source of calcium. Who woulda thought?  If you are new to eating leafy greens, I recommend trying out different varieties and cooking methods. For example, some people prefer baby kale over full grown kale which tends to be very fibrous and bitter. Also, cooking leafy greens can soften them up nicely and make them more palatable, especially if you’re not used to eating bitter foods. To get you started, I recommend trying out my Sautéed Garlicky Greens recipe

SEAWEED.  Now, I realize seaweed is not for everyone. However,  if prepared properly even biggest seaweed skeptic may grow to love 'weed! Trust me, I’ve been successful in turning seaweed haters into seaweed super fans with my recipes.  What I love about seaweed is that it's a very sustainable crop. Think about it, seaweed doesn't requires land, water or fertilizers to grow.  On top of that, seaweed is a very, very nutritious food. Seaweeds are rich in iron, vitamin C, and iodine and are also an excellent source of dietary fibre.  My personal favourite variety of seaweed is dulse, but I’m also a huge fan of kelp, nori (aka. sushi seaweed) and hana tsunomata. If you want to dive deeper into seaweed I’ve written a more detailed blog post on the topic. As for recipes, I recommend my Dulse, Sunflower Seed & Walnut Pâte.

FLAX SEEDS.   Grown here in Canada, flax seeds are an amazing source of fibre and anti-inflammatory omega 3's. They are great for weight management, heart health, reducing inflammation, and much more!  To take advantage of the anti-inflammatory benefits, you'll want to consume ground flax seeds. You can buy the flax seeds ground or whole. If you buy them whole you can grind them yourself in a high-powered blender or spice grinder.  Add ground flax to your morning oats, in smoothies, or as a topper for my Buddha Bowls. If you've never had flax before,  you should start with small amounts (about a teaspoon).  Because of its high fibre content, a little flax goes a long way! 💩 Quick storage tip for you: I recommend storing both whole and ground flax in your fridge or freezer to maintain freshness and the integrity of the omega 3 fatty acids. 

If you enjoyed the information I shared above be sure to check out my Plant-Based Breakthrough Program, which is a 4 week online course focussed on health, nutrition, meal planning, and cooking.  For details on when the next program starts click here. You can also join my Plant-Based Breakthrough Community on Facebook where I share recipes, inspiration, and information on plant-based nutrition. 

Seaweed: A Sustainable Superfood + Miso Mugs

Following my interview on CBC Radio I wanted to share more information about seaweed and its benefits. In case you haven’t noticed, seaweed has become more and more popular these days. It has been featured in prominent and well respected blogs, magazines, and media outlets as a top food trend, and chefs around the world are finding new and exciting ways to incorporate seaweed into their menus. It's also been touted for its many health benefits and is a rising star in the world of sustainable foods. 

What exactly is seaweed?   

Seaweed is an umbrella term for an entire group of macroalgae and microalgae that live in salt water, brackish water, or fresh water.

There are three main varieties of seaweed: Green algae, such sea lettuce. Brown algae which includes kombu/kelp, wakame, and arame. Red algae includes well-known varieties such as nori, dulse, and hana tusnomata just to name a few. 


Depending on the variety of seaweed, it may be harvested wild or using various cultivation systems (seaweed farming). Cultivation can occur onshore using large tanks, inshore (close to land), or offshore (in deeper waters). In some cases it may be handpicked, collected using nets, or harvested mechanically.  

When it's harvested seaweed is processed immediately to avoid spoilage. Generally seaweed is rinsed with clean salt water (fresh water is damaging to seaweed) and dried in the sun or using drying equipment or facilities. Once dried, seaweed is vacuum sealed to prolong freshness and quality. 

Cultivating sea vegetables in the ocean may offer the environment benefits through reducing ocean acidification and purifying the water around them. Cultivation is also sustainable as it reduces the risk of over-harvesting wild species, and it is a food source that does not require feed, fertilizer, or land to grow.

Taylor Widrig, owner of  Mermaid Fare , harvesting kombu in Nova Scotia.

Taylor Widrig, owner of Mermaid Fare, harvesting kombu in Nova Scotia.

Nutrient Profile

Seaweed is an extremely nutritious food. It's rich in vitamins and minerals that are easily absorbed by the body. It also contains antioxidants, is anti-inflammatory and contains essential fatty acids and essential amino acids.

Depending on the variety, seaweed can contain anywhere from 5 to 45 % protein.  It also contains a significant amount of dietary fibre (anywhere from 30 to 60 % when dry) and omega 3 and omega 6 fatty acids.

Seaweed contains vitamins including A, B1, B3, B6, C, and E. It also contains minerals and trace elements including calcium, phosphorous, magnesium, sodium, potassium, iron, zinc, copper, manganese, selenium, molybdenum, chromium, fluoride, and iodine. 

Health Benefits

Potential health benefits of seaweed: maintaining healthy cholesterol levels; may reduce risk of cardiovascular disease; weight management; supporting thyroid function;  may be protective against some forms of cancer; and more!

How much should you eat to maximize the health benefits? Since seaweed is extremely nutrient dense, you only need to consume small quantities to reap the benefits.  For the average adult the recommended daily intake is 0.2 to 0.35 oz or 5 to 10 g of dried seaweed. If you plan on using seaweed therapeutically, please consult with a medical professional. 

Choosing & Sourcing Seaweed

Although it may be tempting, do not harvest wild seaweed yourself. Proper harvesting techniques are essential in maintaining the health of the plant and its surrounding environment.  

You can purchase seaweed in most natural food stores, Asian grocers, and sometimes even in well stocked grocery chains. If possible, choose sustainably sourced and traceable seaweed. 

Culinary Uses

Seaweeds are know for their salty, briny and distinctive umami flavour.  Depending on the variety, it can be enjoyed dried or fresh, roasted, cooked, stir-fried, marinated, used in teas, soup stocks or bouillons,  dips and spreads, used as garnish or salt replacement, and as a thickening agent. It's highly uncommon to find fresh seaweed in North America. Depending on the type of seaweed you're cooking with you may need to rehydrate it by submerging it in water before use. 

Although the options are endless, here are a few ways you can incorporate seaweed into your diet: wakame in miso soup; kombu in dashi or when cooking beans or grains (to increase digestibility & add nutrients); nori for sushi or toasted to make a crispy snack; agar agar (a gelatinous substance derived from algae) to make jams and jellies; or dulse sprinkled in salads soups, stews or pan fried to create a plant-based alternative to bacon; etc.

Note: dried seaweed expands significantly when rehydrated, with an increase of 8 - 10 times in weight depending on the variety.

If you're looking to add more seaweed to your diet, I have a few recipes on my blog that may be of interest to you. Check out my Dulse Sunflower Seed & Walnut PâtéSuperfood Kale Salad, and Kaiso Seaweed Salad (featuring hana tsunomata).  You can also scroll down for my quick and easy miso mug recipe. This is one of my favourite snacks and I hope you'll enjoy it too!  



Makes 1 serving. 


1.5 cups of water
1 - 2 teaspoons miso paste, to taste
Mermaid Fare dulse
Optional add-ins: sliced green onions, grated carrot, sesame seeds, little cubes of tofu or shelled edamame, dried or fresh mushrooms, or tiny pieces of a delicate leafy green (like spinach or arugula)


Bring water to a boil in a pot or a kettle. Transfer hot water, plus miso paste, to a mug or small bowl. Stir until the miso is dissolved. Then add in crumbled or small pieces of dulse and choose any of the add-ins listed above. Enjoy immediately!  It makes a great mid-afternoon pick-me-up, or even a light meal with the addition of tofu. 

In the photo, I've added dulse, green onions, tofu, and mushrooms, and served the soup with a side of pretzel bites from Ottawa's zero waste grocery store Nu Grocery.

Ocean Greens: Explore the World of Edible Seaweed & Sea Vegetables, by Lisette Kreisher & Marcel Schuttelaar

Twice Baked Sweet Potatoes

Last month I joined forces with my pals at Pure Kitchen, a vegan and vegetarian restaurant here in Ottawa, to create a delicious dish that would showcase their grab-n-go ranch dressing. I received tons of great feedback from people who've tried the recipe and I'm excited to share it with you! Scroll down to get the full scoop. 

Twice baked sweet taters .jpeg


Yields 3 - 4 servings


3 small to medium sized sweet potatoes
1 Tablespoon olive oil
1 bunch swiss chard (red, green, or rainbow), stems & leaves remove, finely chopped
1 red onion, small dice
3 cloves of garlic, minced
1/3 cup hemp hearts
1 cup black beans (or other canned/cooked bean of choice)
Sea salt & black pepper
Lacto-fermented sauerkraut, for garnish
Micro greens of your choice, for garnish
Pure Kitchen's Ranch Dressing or store bought or homemade dressing of your choice  (if you will be DIY'ing, I recommend my Buddha Bowl tahini dressing)


Preheat your oven to 400 F. On a baking sheet, bake the sweet potatoes, whole, for about 30 minutes, or until soft enough to easily pierce the flesh with a fork. Cut the potatoes in half, length-wise, and let  them cool slightly. 

Warm the olive oil over medium heat in a large skillet.  Add the onions, chard stems and a big pinch of sea salt and sauté for a few minutes. When the onions are translucent, stir in the garlic and cook for a minute, then add the chard leaves. Cook for a minute or two, stirring frequently, until the chard is just softened, but not browned. Set aside in a bowl.

Using a spoon, scoop the flesh of the potatoes, leaving enough for the skin to hold its boat shape. Put the scooped flesh into the bowl with the chard. Add the hemp hearts and mix thoroughly, and add salt and pepper to taste.

Refill the sweet potato skins with the chard mixture. Bake for another 20 minutes, or until lightly browned on top.

To serve: Add two sweet potato halves to a plate, sprinkle with approximately 1/3 cup beans, and garnish with sauerkraut and micro greens.  Add a big drizzle of either the Pure Kitchen ranch dressing or a dressing of your choice. Enjoy! 

Dulse, Sunflower Seed, & Wanut Pâté

Yesterday I was invited to be part of CBC Radio show "D is for Dinner" here in Ottawa. I was asked to talk about seaweed, the health benefits, and bring along recipe.   During the show, the host Alan Neal tried dulse (seaweed) on its own and he also tried a Dulse, Sunflower Seed & Walnut Pâté that I made — and he loved both! CLICK HERE to listen to the full recording of the show, or scroll down for the Pâté recipe.  CBC also shared article following the interview. You can find it here.

By the way, if you're in Ottawa, you can buy Mermaid Fare dulse at all Kardish Health Food Centre locations, The Table Vegetarian Restaurant, and NU Grocery. If you're outside of Ottawa, please visit the Mermaid Fare website to order online or find a retail location near you! 




1 cup walnuts
1.5 cups cup raw sunflower seeds
1 teaspoon red wine vinegar
1/3 cup red onion, minced
1/3 cup whole leaf dulse
1/3 cup celery, minced
1/2 cup fresh parsley, chopped
1/3 cup lemon juice
3 tablespoon freshly chopped dill or 2 tbsp dried dill
Salt and pepper to taste
Water, if needed, during processing


Start off by soaking the walnuts and sunflower seeds together in warm water for at least 30 minutes.

Dice the red onion very small, about ¼ inch dice, and add to small bowl. Then pour over the red wine vinegar. Set aside.

To prepare the dulse, quickly warm it in a cast iron pan for about 1 minute – do not let it burn! Remove from the heat, let it cool, and crush it into flakes. 

Dice the celery the same size as the onion, and roughly chop parsley, dill, and mix together with the onions, lemon juice,  and dulse flakes in a medium sized bowl. 

Drain and rinse the walnuts and sunflower seeds. Using a food processor or high powered blender, blend the walnuts and sunflower seeds together until the oil starts to show on the bowl and it becomes similar to nut butter consistency; about 2-3 minutes. If the mixture is too dry, add a bit of water, and mix again. 

Combine the walnut and sunflower seed mixture with the rest of the ingredients and season with salt and pepper to taste.  Enjoy immediately in lettuce wraps or tortillas, with crackers, in sandwiches, or in a salad with vegetables and a dressing of your choice.


Amy's Superfood Kale Salad

This is one of  my top salads of all time and I couldn't be more excited to share it with you. Since so many of you have tried it and have asked me for the recipe, I figured it was time to share it with the masses.  

Before we get into the recipe, I'm going to address the elephant in the room. I know there's lots of controversy around the word "superfood". Isn't it just hyperbole or marketing used to sell products? Yes, but also no.  Let's take a quick look at the definition...

superfood/ˈsuːpəfuːd/ : A nutrient-rich food considered to be especially beneficial for health and well-being.
— Oxford Dictionaries Online

Based on that definition, it's safe to say that most whole plant foods could be considered superfoods! You don't need to travel to remote plains or depths of a tropical rainforest to find the healthiest of health foods. If you're looking to find superfoods, simply head on over to your nearest grocery store and b-line it to the produce section where pretty much everything could qualify as a "nutrient-rich food considered to be especially beneficial for health and well-being"! Simply put, readily available grocery store items like vegetables, fruits, and even nuts, seeds, beans, chickpeas, lentils and so on are, by definition, "superfoods".  How exciting is that?

With that in mind, I created a salad featuring some of the most nutrient-rich foods (both land and sea) that we can find here in Canada, put them together, and topped them with a delicious dressing. If you break it down this salad is just bursting with nutritious properties like antioxidants, phytochemicals, fibre, probiotics, fatty acids, plant protein, and much much more. Plus, it's also super flavourful!

By the way, if you're a newbie to seaweeds, don't be intimidated. Hana tsunomata is a mild seaweed that can easily be added into any dish. It's not overpowering and doesn't have a strong sea taste or smell like some other varieties. If you're in Nova Scotia, Prince Edward Island, or Ottawa (Ontario), you can find hana tsnuomata in retail locations. However, if you're outside of these areas you'll need to order it online from Mermaid Fare.  If you don't have seaweed and you'd like to make this salad right away, you can either swap out the hana tsnunomata for other varieties of seaweeds (rehydrated wakame or sliced nori sheets would work), or you can simply omit it altogether and it'll still be tasty.

Ok, let's get this salad party started. Scroll down for the full recipe. 


Makes 4 to 6 servings

Salad Ingredients: 

1 bunch of kale, leaves removed and finely sliced, stems discarded
1/2 of a small red cabbage, finely sliced (by hand or using a food processor) 
1 large carrot, grated (by hand or using a food processor) 
1/4 cup hemp hearts
5 grams dried hana tsunomata (seaweed), rehydrated & dried off (optional)
Sauerkraut (raw/unpasteurized)
+ olive oil, apple cider vinegar & sea salt to massage the kale

Dressing Ingredients: 

5 Tablespoons, extra virgin olive oil
4 Tablespoons, apple cider vinegar
2 teaspoons, dijon mustard
2 teaspoons, maple syrup
Sea salt and freshly ground pepper


For the salad: Add the sliced kale to a large bowl and drizzle with a little bit of olive oil, add a splash of apple cider vinegar, and a pinch of sea salt. Using your hands, squeeze and massage the kale leaves. You’ll do this for 2 or 3 minutes until the leaves start to soften. This will make the kale easier to chew and more palatable.  Once the kale is soft, add the cabbage, and carrot to the bowl. 

To make the dressing: Using a fork or a whisk, combine apple cider vinegar, dijon mustard, and maple syrup in a bowl or medium sized measuring cup.  Slowly pour in 5 tablespoons of extra virgin olive oil and whisk, or stir, until thoroughly emulsified, then mix in sea salt and cracked black pepper to taste.

To assemble the salad: Drizzle the dressing over the kale, cabbage, carrot and hana tsunomata (if using). Mix the salad well to ensure that the vegetables are evenly coated. Add the hemp hearts and toss again. Serve immediately and top with as much sauerkraut as you'd like. 

Middle Eastern Lentils & Rice with Caramelized Onions

It's been my intention for ages and I'm finally getting around to sharing one of my favourite Middle Eastern recipes with you. For the uninitiated, Mujadara is a hearty, protein rich plant-based meal that is known for its humble and simple ingredients, yet is bold and rich in flavours. As the title of this blog post suggests, the base ingredients are lentils, rice, caramelized onions and spices. It's well known throughout the Middle East, and many families have their own version or special family recipe. If you search the web, you'll come across countless versions. 

It was my husband that first introduced me to this dish many years ago. He used to order Mujadara from the Lebanese restaurant in the cafeteria at his office. It became one of his favourite meals at work. Eventually he learned how to make it himself, and then I started making it too. For us, it's become a wintertime staple and below is our take on the recipe. I hope you enjoy it!

Photo by  Caroline Yung .

Photo by Caroline Yung.


Makes 6 servings. 


1 cup brown or green lentils (not red lentils), sorted and picked through for little rocks or other debris
1/4 cup extra virgin olive oil
1 teaspoon whole cumin seeds
1/2 teaspoon freshly cracked black pepper
3 medium red onions, thinly sliced
Sea salt
3/4 cup brown rice or brown basmati rice
3 1/4 cups of water
1/2 teaspoon ground cumin
1/2 teaspoon cinnamon or 1 (1-inch) cinnamon stick
1/4 teaspoon cayenne pepper (add more if you want it to be spicy) 
Lemon wedges
Pine nuts or hemp seeds, optional, for garnish
Cashew Cream  (from my 4-Layer Dip recipe)


Add the lentils to  medium saucepan and cover them by about an inch with cold water, and bring it to a boil over high heat. Once boiling, reduce the heat to low and allow the lentils to cook until they are tender, but not mushy (about 20 minutes).  Drain and set aside.

While the lentils are cooking, warm the oil in a large skillet over medium-high heat. Once the skill has warmed up, add the whole cumin seeds and cracked peppercorns . Cook the spices and stir them a bit until you start to smell the aromas as the spices "bloom" and start to darken a bit.

Then, add the onions and a few big pinches of salt and cook until they begin to caramelize . Over time the onions will begin to caramelize and they'll start tasting sweeter. If the onions start sticking to the bottom of the pan,  add a little water.  Once the onions are sweet and a bit crispy you'll know they are done.  This will take an upward of 15 minutes. 

Remove about half of the onions to a dish and set them aside to be used later as a garnish. Then mix in the ground cumin, the cinnamon or cinnamon stick and cayenne.

Next up, mix in the rice and toast the rice in the pan for a few minutes. Add the cooked lentils, 3 1/4 cups of water and 1 teaspoons of salt and bring to a boil. Reduce heat to low and simmer. Then cover the saucepan and cook 30 minutes. You’ll know it’s done cooking once the water is completely evaporated and the rice is tender.

Turn off the heat, keep the lid on, and allow the rice to steam undisturbed for about 5 minutes.

Taste the rice for seasoning and adjust the flavour with extra salt, pepper or spices if needed. Serve with the reserved caramelized onions, pine nuts or hemp, cashew cream, and a little squeeze of fresh lemon and a side of roasted or sautéed vegetables or salad.  

This recipe is modified from the original recipe by Aarti Sequeira featured on the Food Network blog.

Sautéed Garlicky Greens

I love leafy greens! If you've been reading my blog, or attending any of my cooking lessons, you probably know this by now. Usually I talk about incorporating greens into soups, smoothies, stews and stir fry, but to be honest, most days I keep it really simple and I'm happy to eat a big ol' bowl of sautéed kale or collards. Is that weird? Maybe. Either way, I've been meaning to share this "recipe" with you for a while. It's very simple and can be used with whatever greens you have on hand. 

Just so you know, the term "greens" generally refers to a broad category of leafy vegetables, including collard greens, mustard greens, swiss chard, beet greens, arugula, kale, spinach, etc.  Although most of these are readily available and packed with nutrients, they tend to be overlooked. Given the excellent nutritional profile of leafy greens, I encourage you to seek them out and try different varieties.  You can use the recipe below as a starting point. 

I  enjoy sautéed greens as a snack topped with hemp hearts, as a side dish, in a Buddha Bowl, or served with Quinoa Pilaf and chickpeas or beans. My personal favourite is to make open faced sandwiches topped with Hummus  and sautéed greens. It does get a bit messy, so a fork and knife are necessary.

Scroll past the photo of sautéed beet greens and you'll find my simple formula for Sautéed Garlicky Greens. Enjoy! 




  • 1 large bunch greens of your choice (kale, spinach, collards, arugula, chard, beet greens, mustard greens, etc.)

  • 1 to 2 tablespoons, extra virgin olive oil or coconut oil

  • 3 to 4 cloves, garlic, minced

  • Fresh lemon juice or vinegar of your choice, to taste

  • Sea salt and freshly ground pepper


To prepare the greens, give them a thorough wash, and then chop or rip the leaves into bite sized pieces.  If you are using kale, collards or chard, cut away the stems first. You can use the stems in your sauté as well, just be sure to slice them into small pieces. For less hearty greens like arugula or spinach, there’s no need to separate the stems. 

Heat the oil in a large skillet or stir-fry pan on medium. Add garlic and sauté for a few minutes, until slightly golden. (If you’re using the stems, add them to the pan at the same time as the garlic.)

Add the greens and continue to cook over medium heat, stirring frequently. Add a splash of water or vegetable broth, if needed, to keep the pan moist. 

For hearty greens, like kale or collards, cook them until they are tender, but still green in colour — this can take about 5 to 7 minutes.  For softer, more delicate greens, like spinach or arugula, cook until they are wilted — this may only take a minute or two. 

Finally, add a big squeeze of lemon juice or a few splashes of vinegar to your greens. I personally love apple cider vinegar, but use whatever you like!  Season with salt and pepper and then serve immediately. 

A Balancing Act: Avoiding Blood Sugar Highs & Woes 

Have you ever noticed that your mood takes a turn for the worse if you skip a meal? Do you ever feel tired, lethargic or just plain cranky in the afternoon? If you've experienced this, you'll know that it's not enjoyable for you or for those around you. A good way to avoid these unpleasant situations is to fuel up on foods that keep your blood sugar balanced. Making smart choices will not only improve your health, but also your mood, energy levels, creativity, and memory. Below I’ll tell you about how our food choices can impact our blood sugar balance and how to avoid the dreaded highs and lows. 

Our brains require glucose to function properly. When blood sugar (blood glucose) drops too low you'll notice changes in cognition and mood. You may experience impaired memory, irritability, slowed thinking, or even feelings of depression. For example, if you consume a lot sugary foods your blood sugar levels will spike. When this happens, your pancreas pumps out insulin to help regulate and store any excess glucose found in your blood. In this situation, the body often produces more insulin than needed and, all of a sudden, you've gone from very high blood sugar to very low blood sugar. What happens next? Lethargy, fatigue and cravings for sugary, sweet foods. At this point, you’ll reach for something sugary and sweet, and the cycle continues on.

To prevent this emotional, psychological, and physiological roller coaster, focus your diet on healthy, whole proteins, carbohydrates, and fats.  Your meals should include lots fresh produce (particularly vegetables; extra points for leafy greens), whole grains, pulses (chickpeas, split peas, lentils and beans), and some fats like nuts, seeds, olives and avocado. Why? Because these foods will nourish and satiate you by providing a balanced mix of vital micro and macronutrients. You'll feel full longer, you’ll be more energetic, and you’ll keep your blood sugar stable. 

Having the right kind of snacks can also help balance blood sugar. Having a little bite to eat both mid-morning and mid-afternoon will provide that little top up your body needs to continue functioning at full capacity until your next meal. Some healthy snack options include a handful of trail mix, an apple, rice cakes with almond or peanut butter, hummus with raw veggies or a seaweed snacks (I love dulse these days).  I also regularly remind my clients about the importance of drinking water throughout the day as the onset of dehydration can tigger mental and physical highs and lows. 

You’ll want to limit sugar, alcohol, and processed foods.  Every now and then most of these things are fairly harmless, but be aware that they can trigger blood sugar irregularities. These products are very low in nutrients and high in calories, offering little to no health benefit, and leading to an instant spike in blood sugar. It’s okay to indulge from time to time, but balance is key. If you consume mostly healthy, whole plant-based foods your diet will contain more mood-boosting nutrients.  You’ll also be healthier and happier, with balanced blood sugar to boot.

Gingerbread Cookie Dough Bites


Just over a year ago I stumbled upon the eye-catching Instagram account of an Ottawa-based blogger called "Pequena Vegetariana". The Instagram account and blog focusses on colourful, vibrant vegetarian recipes in Portuguese and English. A few months later, I had the chance to meet the blogger behind the blog when Ana Tavares attended one of my cooking classes.   Ana has been such a positive influence and has always been so supportive. I've gotten to know her better over the last year as she has since attended many of my cooking lessons and even participated in my group nutrition program.

Ana was born in Brazil and now lives and works here in Ottawa.  Although she works full time as a public servant, she also has several exciting endeavours underway that she showcases on her new website.  While Ana has lived in Canada since her teens, she still has strong ties to Brazil.  This past summer she worked with Brazilian publishing houses Belas Letras and Imaginarium to create her first cookbook, "Comidinhas do bem", which launched in November 2017 in 235 stores across the country.  It features 45 exclusive recipes created by Ana, daily positive living tips, beautiful photographs and graphics. I also played a very small role in the creation of this cookbook as I provided nutritional content for foods based on their colour.  It was truly a full circle moment to be able to offer my support to Ana in creating this gorgeous cookbook.  The cookbook is only available in Portuguese at the moment, but it has opened the door for some fun future collaborations between Ana and me. Stay tuned! 

Recently Ana shared one of her new recipe with me and I'm thrilled to be able to pass it along to all of you. She's come up with simple and delicious Gingerbread Cookie Dough Bites that are sure to satisfy your sweet tooth this holiday season.   I love that this recipe features whole foods and is free of  refined sugars and flours.  This recipe is definitely #AmyApproved, but I'm told it was also a big hit with Ana's 2-year-old son Ethan.  Try them out and let us know what you think! 

If you're in the Ottawa area and would like to learn more about vegan baking from Ana, she has a holiday baking class coming up this Saturday, December 16.   For more information or to register, please visit her website.  

Without further ado, please scroll down for the full recipe. 



1 1/2 cup rolled oats
1 teaspoon ground ginger or finely grated fresh ginger
1 teaspoon cinnamon
Pinch of ground cloves
2 tablespoons coconut oil
2 tablespoons almond butter
2 tablespoons maple syrup
2 tablespoons molasses
1 tablespoon vanilla extract
1/2 cup almond flour


Line a baking pan with parchment paper.

In a blender mix together the oats, ginger, cinnamon and ground cloves until it resembles a flour like texture.

In a large bowl, whisk together the coconut oil, almond butter, maple syrup, molasses and vanilla extract until well combined. 

Slowly add in the blender mixture and finally, add in the almond flour. By the end, you may need to use your hands cause it’ll get a little sticky.

Generously fill a tablespoon sized measuring spoon with the cookie dough mixture, roll into balls and place in the freezer. You should be able to make between 18 to 24 balls.

Freeze for at least an hour, and serve cold directly from the freezer.

Once the balls have frozen, you can move them over into an enclosed container and keep them in the fridge for all your holiday cookie cravings!


Nutritionist Approved Holiday Gift Guide

As a holistic nutritionist, I go to great lengths to procure and share my favourite things with others and that usually includes sustainable, natural, non-toxic, plant-based, ethical, local, and even organic gifts.  If you’re like me, or maybe shopping for somebody who’s a bit of a health nut, I hope to make that process easier. I’ve complied a Holiday Gift Guide that includes many of my go-to gifts that are sure to appeal to the healthy, sustainable or ethically minded.

Natural skincare products. My absolute favourite gift to give is local, natural, and handmade soap or lip balms. Pretty much everybody loves these gifts, and they make great stocking stuffers! Hand or body creams also make great gifts during winter months. Look for natural products that are free of parabens and phthalates.

Organic Fair Trade coffee, chocolate & teas.  You really can’t go wrong here! 

Kombucha.  This fizzy, effervescent probiotic tea is extremely popular these days.  It also happens to make an a lovely and unique host/hostess gift in lieu of wine.  Alternatively, if you're looking for a gift for a kombucha lover, why not create DYI kombucha starter kit? Last year, I gave my sister-in-law a scoby (the kombucha starter), a bag of organic black tea, organic cane sugar, and a nice big jar for brewing. She loved it!

Essential oils.  Aromatherapy offers countless health benefits, especially during busy (read: stressful) times like the holidays, and cold and flu season.  Essential oils are perfect for stocking stuffers, or combined with a diffuser you have a scent-sational gift.

Gift cards. Although they aren’t as fun to open, gift cards can still be incredibly personal and thoughtful. Pretty much every store or service you can think of offers gift cards nowadays. If you’re in the the market for a health or wellness gift, your best bet would be health food stores, spas, massage therapy, healthy restaurants or meal delivery services, and yoga or fitness studios.

Cookbooks.  Either hardcopy or virtual eCookbooks are a great idea for those who love healthy food and cooking. I currently love anything by Oh She Glows (my friends and clients tell me they prefer the first cookbook), Minimalist Baker, or Vegan Richa. I published an eBook of my own. It’s now available on my online shop. Use promo code HOLIDAYS by December 1, 2018 for 50% off. 

Nutritious nosh. I love making homemade granola, trail mix, healthy sweets, chia jams, soup mixes, or mustard for friends and family.  N.b.: If you're planning DYI food-based gifts, just make sure you’re aware of any allergies. 

Houseplants.  Did you know that certain plants can actually improve air quality in your home or apartment? Although Poinsettias are popular this time of year, up the ante by giving the gift of an air purifying plant. Mums, Peace Lilies, and Snake Plants can not only pull formaldehyde from the air, but they make an excellent gift. 

Gift basket. If you can’t decide on just one thing, why not create a little basket featuring several of your favourites? 

This article is modified from a piece I wrote for Kardish Health Food Centre’s blog. CLICK HERE to see the original article.

Nutrition SuperStar

I was asked by my alumni association, the Canadian School of Natural Nutrition Alumni Association, to do a video about my experience entering and working in the field of holistic nutrition as part of their Nutrition SuperStar series. In the video I share my struggles and advice based on my own trials, errors, ups and downs. I hope this video will be useful to those you who are interested in becoming a nutritionist, considering starting your own wellness business or maybe just looking for a little bit of motivation. Click on the video below to listen to my story.  

Raw Taco Salad Bowl: The Fully Loaded Version

If you follow me on Instagram, you may have seen my recent adventures to Notre-Dame-de-la-Merci in rural Quebec for a weekend at Kabania.  I was there working - for the second year in a row - as the chef for Anne Tessier's restorative yoga retreat.  

Although I was there for work, I truly benefited from being in nature, connecting with the yogis, hiking, doing a few yoga classes, foraging in the woods, and disconnecting from the outside world. I also did a lot of cooking along with my excellent karma helpers who assisted me in the kitchen. 

One of my favourite meals from the weekend was the Raw Taco Bowl. I'm still dreaming about it, and people keep asking for the recipe, so I figured it was time I shared it here. Because this dish is raw, it's great in the summers months when we have access to tons of fresh local veggies. Plus, on a hot day, the last thing you want to do is turn on the stove.  The only "cooking" equipment required is a good food processor, but otherwise, it's basically just chopping and little bit of planning ahead. 

Besides being the perfect dish to load up on fresh, seasonal vegetables, my favourite part is the  walnut "meat".  The fattiness of the walnuts, combined with a few choice spices and the umami flavour of sun-dried tomatoes, makes it the perfect replacement for spicy ground beef.  Like my Buddha Bowls, you can really customize this dish to your liking. The salad components are merely a suggestion, feel free to add or subtract to your liking. When I made these bowls for the retreat,  I added black beans from a can, store-bought salsa and organic corn chips, which are not raw. If you want to keep this dish entirely raw, omit the beans and corn chips, and add fresh pico de gallo. 

Scroll down to learn how to make your own Raw Taco Salad Bowl, and please leave me a comment if you try the recipe. I love hearing from you! 



Makes 4 - 6 servings


Walnut Meat:

1 cup raw walnuts
1/2 packed cup sun-dried tomatoes
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon garlic powder
1/8-1/4 teaspoon salt (adjust to taste)
Pinch of chili flakes or cayenne pepper, optional (for those who like it spicy!) 

Creamy Cashew Lime Dressing: 

1/2 cup cashews, soaked overnight and drained
3/4 cup water
1/4 cup fresh lime juice (2 to 3 limes)
1/2 teaspoon sea salt
2 tablespoon olive oil or avocado oil
1 small clove garlic, roughly chopped

Salad Components:

Approximately 8 cups leafy greens of your choice (I like arugula or baby kale mixed with romaine) 
1 pint grape tomatoes, halved
1/2 of a small red onion, small dice or thinly sliced
1 cucumber, chopped into bite sized pieces
5 - 6 radishes, thinly sliced  
1 avocado, cut lengthwise into thin strips
1 (14 oz) can of black beans, optional
1/4 to 1/2 cup salsa (homemade or store-bought), optional
3 - 4 green onions roughly chopped
1/4 bunch cilantro, roughly chopped, for garnish
Organic corn chips, for garnish


Process all of the Walnut Taco Meat ingredients in a food processor until well combined, but still chunky and crumbly. 

Combine all of the Creamy Cashew Lime Dressing ingredients in the blender and process until smooth. If your dressing is too thick, you may need to add more water until you reach your desired consistency.  You may also need adjust the seasoning by adding a little bit more salt. 

To assemble your salad place about 2 cups of leafy greens in a bowl.  Add the salad components of your choosing.  Then add the walnut meat and drizzle about 1/4 cup of dressing on your salad. Garnish with cilantro, green onion, and corn chips, and enjoy immediately! 

Fig and Olive Tapenade

The one year anniversary of my wedding is fast approaching.  For those of you who are new to the blog, Jeremy and I got hitched on September 3, 2016. You can see some photos of the big day here.  It was a crazy, amazing, world-wind day that I'll definitely never forget. Our wedding had some traditional elements, but it was very progressive in many ways.  Leading up to the wedding I jokingly described it as a "feminist, non-secular, vegan wedding".  It was all of those things, but it was also so much more. It was literally the best party ever (I'm sure most of the attendees would agree) with the best people ever, and we can't thank friends and family members enough for their massive help and support in making our dream wedding possible. 

I'm often asked what we served for food at a vegan wedding. Given that most people have never attended a vegan event I completely emphasize with their curiosity. There were very few vegetarians, let alone vegans, at the wedding and it was a huge privilege to introduce everybody to this style of cuisine. Jeremy and I are fairly healthy eaters. If I were to give it a label, I'd say we eat mostly plant-based whole foods. Basically, we eat LOTS of vegetables and we go to great efforts to eat seasonally and locally. It was very important to me that our wedding menu was reflective of that. Of course, since we were feeding a lot of non-vegans, I also wanted to make sure it tasted really, really good! 

In the last many months, I've been dreaming of publishing an eBook featuring all the recipes from the wedding. If you follow me you'd know that I've had a really busy year full of travel, events, and a lot of business growth, and because of all that I've been pushing this off for ages. I honestly don't have a lot of time to work on an eBook, but I'm committing to it.  I hope to have it out within the next few months and I'm working with a few others to make it happen. I don't have a set-in-stone release date just yet, but I'm putting it out there so that I can't renege on my promise. 

As a token of my gratitude to those of you who've been following and rooting for me, the eBook will be FREE to newsletter subscribers. (If you haven't yet subscribed to my newsletter, you can do so HERE.) As I continue to work on the eBook, I'll be releasing a few of the recipes on my blog prior to the launch date.  Most of the recipes were developed by our wedding chef, Nancy Leclerc, or me, and some are inspired by other recipes we found online or in cookbooks (of course the latter will be credited). 

In this blog post, I'm sharing one of my absolute favourite appetizers. This fig and olive tapenade is truly a go-to for parties and pairs perfectly with cashew cheeses. Everybody (except the odd olive hater) loves it.   It's not the prettiest thing to photograph, but Anne Bouchard, our wedding photographer, managed to get a few nice snaps as you can see below. For the full recipe, please scroll down. 


Yields about 1 1/4 cups


1/2 cup dried figs (I've used either Mission Figs or Turkish Figs)
1/2 cup pitted Kalamata olives
1/2 cup pimiento-stuffed green olives
1 teaspoon fresh rosemary, minced
1 tablespoon balsamic vinegar


Roughly chop the figs and olives. Add to food processor and pulse a few times.

Add rosemary and balsamic vinegar. Then pulse several more times, frequently scraping down the sides with a spatula, until you have a nice chunky consistency. 

Serve with crackers or a sliced sourdough baguette.  Enjoy immediately, or store in an airtight container in the refrigerator for up to 2 weeks. 

Note: if you don’t have a food processor you can chop everything by hand. 

Modified from the original recipe by Kayb featured on Food52

Summer Celebration Recipe Compilation

Here in Canada - and in the US too - many of us are getting ready for a long weekend of parties, barbecues, camping, or maybe a gathering at the cottage. I love any opportunity to celebrate, and of course, food is always at the forefront. If you're looking for a few good recipes to make for the weekend, look no further! I've put together a little list featuring a few of my tried-and-true, crowd pleasing, yet nutritious recipes. Whether you're looking for an appetizer, a summer salad, or if you have a hankering for something sweet or refreshing, see below for ten of my favourite summertime recipes!

BEET HUMMUS - perfectly portable, allergy friendly, and kid approved!

ZUCCHINI ALMOND DIP  - one of my most popular recipes by far, this raw vegan dip will impress even the pickiest eater.

AMY APPROVED 4-LAYER DIP - you'll be the most popular person at any party if you bring along this Mexican inspired layered dip. Enough said.

WATERMELON MINT SALAD -  the ultimate in hydration, this subtely sweet yet refreshing salad is ideal for a hot day.

SIMPLE SUMMER SLAW - this mega nutritious, yet shockingly delicious slaw never fails to impress. It's the perfect dish to bring to a potluck or a barbecue.

POWER PASTA SALAD - this has been a staple in the Longard family for years, and this protein packed, veggie-rich salad is guaranteed to be a hit!

COCAO BITES - I like to call these "healthy Timbits". I get so many requests for this recipe, and if you make it, you'll see why.

STRAWBERRY BASIL GRANITA - you really can't go wrong with this Italian inspired dessert. It's cool and refreshing and is a great excuse to combine strawberries and basil, both of which are currently in season.

TOFU SCRAMBLE - looking for a hearty brunch ideas? You can’t beat my tofu scramble served with a side of roasted potatoes. So yum!

RAW TACO SALAD BOWLS - If you're looking for a no-cooking-required simple summer recipe, this is it!

I hope you enjoy these recipes. Here's to a safe, happy and healthy Canada Day and Independence Day!

City of Om Contest

City of Om is happening again this year on Saturday, June 3 at Lansdowne Park. The yoga festival will feature a full day of both indoor and outdoor yoga classes to suit all levels, workshops, live music, local artisans and food vendors. The festival will also include the a free 5k fun run along the Rideau Canal and free family friendly programming.  What I love about City of Om is that it celebrates healthy living, environmental sustainability and community, and truly offers something for everybody.

I attended last year as both a vendor and a presenter and I had such a fantastic day.  I'm so excited to be presenting again this year as part of the "Food For Thought: Workshop Series". The subject of my workshop is "demystifying super foods" and it takes place from 3:30 to 4:30 p.m. at the East side of Aberdeen Pavillion.  I'll be talking about many of my favourite super foods, doing a little foodie show-and-tell, along with a food demo.  My workshops is available to All Access Festival Pass holders AND the general public, at no cost. 

The City of Om organizers have kindly given me a few All Access Festival Passes (valued at $100 each) to give away! Scroll down for contest details.

This is me speaking last year to a great group of people on the topic of "Food and Mood".

This is me speaking last year to a great group of people on the topic of "Food and Mood".


I have three sets of two City of Om All Access Festival Passes to give away to three lucky winners! Each set is worth $100. To enter the contest, please see the instructions below:

  1. In the comment section below please let me know who you would like bring with you to City of Om.
  2. Please share this blog post on Facebook or Twitter. (Bonus points for tagging me in your post!)

The contest closes on Wednesday, May 24, 2017 at Midnight EST. Three winners will be notified via email on Thursday, May 25 with instructions for picking up tickets. Please ensure you enter your email address below (you will be prompted to do so when you leave your comment) so that I can contact you.
Good luck!

I also have a special City of Om promo code. Use “amy@cityofom” at checkout to receive 10% off any City of Om passes, including After Party tickets.

If you'd like more details on my Food For Thought Workshop, please CLICK HERE. To learn more about City of Om including the yoga classes, yoga teachers, vendors, etc check out their website: