Vegetarian

Spinach Salad with BBQ Grilled Pears

Spinach Salad with BBQ Grilled Pears

Posted in Recipes / Vegetarian / Sides / Salads

Have you ever grilled pears? OMG, they're delicious! I love a good summer salad but I get bored with my same old go-tos and incorporating fruit that's in season is a great way to add excitement to your salads. Pears are currently in season, starting with California pears from the end of July...


Tofu Sunshine Bowl with Miso Dressing

Tofu Sunshine Bowl with Miso Dressing

Posted in Recipes / Vegetarian / Entrees / Vegan / Vegetarian / Vegan / Gluten Free

This bowl is such a welcome change to our usual dinner routine, whether we're in a mid summer melt-down, or feeling the mid-winter blues. I eat with my eyes and I love all the colours of this dish, which makes me think of sunshine! With all that colour comes loads of nutritients too -...


So Many Reasons to Love Potato Salad

So Many Reasons to Love Potato Salad

Posted in Recipes / Vegetarian / Sides / Gluten Free / Salads / Controversy

I had to laugh the other day because I saw an ad for a local fundraiser titled, "Low Carb BBQ". Um yeah, I thought to myself, "I'll bring the buns and the potato salad!", which brought me to this special blog. Barbeque season or not, potato salad is a favourite in my household. My husband...


Chickpea Cakes with Lemon, Garlic Aioli

Chickpea Cakes with Lemon, Garlic Aioli

Posted in Recipes / Vegetarian / Vegetarian / Sides / Gluten Free

Whether you're new to plant-based eating or an experienced vegetarian, you're going to love these chickpea cakes. It took some work to create a cake/pattie that was crispy but not deep fried. Chick peas are a pulse crop within the legume family. They are rich in fibre and folate and a good...


Chili Lime Mexican Bean Soup

Chili Lime Mexican Bean Soup

Posted in Recipes / Vegetarian / One-Pot Meals / Soup

Step up your Meatless Monday game with this easy, Mexi-spiced soup. This meal can be ready to eat in under 30 minutes yet contains loads of nutrients such as iron, zinc, magnesium, folate, potassium, vitamin C, fiber and protein.   Ingredients 1 tablespoon avocado oil or extra virgin...


Vegan Pepita "Parm"

Vegan Pepita "Parm"

Posted in Recipes / Vegetarian / Vegan / Sides

Although I do not eat a vegan diet 100% of the time, as someone who eats a very flexible diet pattern I do enjoy a lot of vegan alternative foods and meals. And as a dietitian who supports individuals with their plant-based eating goals, I find it's important for me to experiment in the kitchen...


Peachy Coconut Overnight Oats

Peachy Coconut Overnight Oats

Posted in Recipes / Vegetarian / Breakfast / Snacks / Gluten Free

Ingredients 1/3 cup rolled or quick oats 1 tbsp chia seeds 1 cup unsweetened organic soy milk 1 teaspoon unsweetened coconut flakes Dash of cinnamon 2 tablespoons plain Greek yogurt Canned California Clingstone peaches (in juice or water, rinsed) 1 teaspoon maple...


Fresh, Festive Fruit & Mint Punch

Fresh, Festive Fruit & Mint Punch

Posted in Nutrition Tips / Recipes / Vegetarian / Vegan / Beverages

  With the festive season upon us, many of our clients are eager to maintain their nutrition and wellness goals, while still participating in parties and events with coworkers, family and friends. And not everyone is eager to fill their bellies with booze. For those who prefer to keep the...


 Maple and Mexi Spiced Roasted Nuts

Maple and Mexi Spiced Roasted Nuts

Posted in Recipes / Vegetarian / Snacks / Vegan / Dessert

These roasted nuts make an easy, winter party snack AND being full of mono-unsaturated fats, vitamin E, magnesium, protein, iron, and fibre - they're good for you! Easy to put together on the fly, not too spicy, and not too sweet, this recipe is one to keep on hand for a quick and easy addition...


Cannellini Bean & Roasted Beet Hummus

Cannellini Bean & Roasted Beet Hummus

Posted in Recipes / Vegetarian / Snacks / Vegan / Sides / Gluten Free

How fun does this hummus look? Beets are such a cool root vegetable to work with because of their bright, bold, and unique colour. The betanin that gives beets their colour, also add a good dose of antioxidants to your meal. There are more to beets than borscht (although I have a great recipe...


Best of Borscht

Best of Borscht

Posted in Recipes / Vegetarian / One-Pot Meals / Vegan / Soup / PCOS

My maternal grandmother had Polish roots but was born and raised on Treaty 2 in the Manitoba prairies. I remember Grandma always had a batch of soup on the stove or in her freezer, including borscht. Although I don't actually have my grandma's borscht recipe, this is how I like to picture...


Maple Pecan Toasted Granola (Low FODMAP)

Maple Pecan Toasted Granola (Low FODMAP)

This recipe is a variation of my original Simple Scratch Granola using low FODMAP ingredients for those of you with irritable bowel syndrome (IBS). If FODMAPs is a new term to you, find out more about these foods here and how they can affect the GI tract of someone with IBS. If you do not have...


Sophia's Lentil Pasta Sauce

Sophia's Lentil Pasta Sauce

Posted in Recipes / Vegetarian / Entrees / Vegan / Vegan

*Student Guest Post* As a nutrition student, I’m constantly reminded about the health benefits of pulses. They are a great source of fibre, protein, iron, zinc, magnesium, folate, and B vitamins. Pulses have been shown to reduce risk of heart disease and improve digestive health, and the...


Vegan Red Lentil and Spinach Dal

Vegan Red Lentil and Spinach Dal

Posted in Recipes / Vegetarian / Entrees / Vegan / Vegan / Gluten Free

This year, the United Nations deamed 2016 the International Year of Pulses - good news for Canadian pulse growers and for Canadian citizens! Pulses (dried beans, peas, and lentils) are wonderfully sustainable crops because they increase soil microbial activity and boost soil nutrients in...


Moroccan-Spiced Vegetarian Stew

Moroccan-Spiced Vegetarian Stew

Posted in Recipes / Vegetarian / One-Pot Meals / Entrees / Vegan / Vegan

Subitted by Brooke Bulloch, RD and mom   I love one-pot meals because you can get so many ingredients and food groups into one bowl. This recipe is easy and freezes well. The vegetables and chick peas add loads of soluble and insoluble fibre, and protein leaving you feeling full and...


Black Bean Fiesta Salad

Black Bean Fiesta Salad

Posted in Recipes / Vegetarian / Vegan / Sides / Gluten Free / Salads

I call this a fiesta salad because it just looks like a party! The colours are amazing! The next best thing about this salad is the roasted kernel corn. Roasting brings out the sweetness in the corn, that complements the spice of the onion and jalapeno pepper so well. This salad is rich in...


Curried Butternut Squash and Lentil Soup

Curried Butternut Squash and Lentil Soup

Posted in Recipes / Vegetarian / One-Pot Meals / Entrees / Vegan / Vegan / Soup / Gluten Free

Winter squashes include pumpkin, acorn, butternut, spaghetti and hubbard. Soup is a great, savoury way to start experimenting with squash if you are new to cooking with them. Between the lentils and the squash, just one bowl of this soup offers over 4 grams of fibre, and a rich source of...


Smokey Vegan Split Pea Soup

Smokey Vegan Split Pea Soup

Posted in Recipes / Vegetarian / One-Pot Meals / Entrees / Vegan / Vegetarian / Vegan / Soup / Gluten Free

As part of The International Year of Pulses, I took the Pulse Pledge to cook one pulse-based meal per week for 10 weeks! The first feature pulse for the challenge was split peas. So naturally, split pea soup came to mind - a childhood favourite! I was looking to deliver the smokey flavour...


High Protein Banana Oat Pancakes

High Protein Banana Oat Pancakes

Posted in Recipes / Vegetarian / Breakfast / Gluten Free

This weekend calls for pancakes! I had a hankering for them but no pancake mix, and on Sunday morning there is no way I'm getting out of my PJs early to head to the store. I compromised and put together this super simple, no fuss, high protein pancake mix. The bananas add a good dose of...


Muffin Tin Omelets

Muffin Tin Omelets

Posted in Recipes / Vegetarian / Breakfast / Gluten Free

My clients often ask about quick breakfast options for busy mornings when there is little time to sit down with a bowl of oatmeal or poached eggs on toast. A good breakfast includes a source of protein - a key nutrient to help satisfy your appetite well into the morning. Mini omelets can...


Cauliflower and Chickpea Curry

Cauliflower and Chickpea Curry

Posted in Recipes / Vegetarian / One-Pot Meals / Entrees / Vegan / Vegan / Gluten Free

This recipe is a creation of my husband’s, lucky me! Sean was on supper duty one evening and delivered an amazing tomato-based curry. He is pretty confident in the kitchen and can simply throw ingredients together. I had to get him to make this dish a second time to put the recipe on paper, not...


Frozen Yogurt Pops

Frozen Yogurt Pops

Posted in Recipes / Vegetarian / Snacks

The warm weather is here, and was certainly noted after a day at the lake paddle boarding, boating and fishing under a hot sun! Although hydration is #1 on my mind during a hot day, I must say #2 is a cool, sweet treat. With so many options on the market, it's a tough decision to make,...


Apple Cinnamon Breakfast Muffins

Apple Cinnamon Breakfast Muffins

Posted in Recipes / Vegetarian / Snacks / PCOS

Submitted by Brooke Bulloch, RD, and Mom Muffins can be a convenient, on-the-go option for breakfast or snacks. Break your morning fast with a balance of monounsaturated fats, whole grains, and fruit to help slow digestion. You can round it out with a protein rich food such as nut butter,...


Maple Pumpkin Muffins

Maple Pumpkin Muffins

Posted in Recipes / Vegetarian / Snacks

Muffins can make an easy, grab-and-go snack for families. Making muffins at home is easy and you get to be in control of what goes in them. During the Fall season I take advantage of all the fresh pumpkin I can get! If the fresh, small, baking pumpkins aren't available to you, choose...


Lentil, Oat and Chocolate Chip Cookies

Lentil, Oat and Chocolate Chip Cookies

Posted in Recipes / Vegetarian / Snacks / Dessert

Lentils are a rich source of fibre, folate, protein, and iron. They're inexpensive, very filling, and a great vegetarian alternative to meat, fish or poultry. This recipe uses a split lentil because they cook much faster than a whole lentil and they puree nicely. The cookie can be matched...