It’s the best feeling when you nail a recipe, and that’s totally how I feel about these burgers! They are awesome served protein style under a tower of sprouts and avocado, on top of a green salad or served traditionally with a bun of your choice (however I would use a smaller bun). A great staple if you are trying to implement more plant-based meals into your diet for more fiber, more servings of vegetables, or simply more balance and love for your digestive system.

*Makes about 12 patties. Gluten-free, dairy-free, soy-free. For a nut-free option you can combine sunflower and pumpkin seeds in place of walnuts.

Ingredients:

2 cups finely diced portabello mushrooms
2 cups grated carrot
1 cup finely diced onion
1/4 cup water
1/4 cup tamari sauce
1 tsp cumin
1 tsp sage
1 tsp thyme
1 tbsp sesame seeds
1 cup walnuts, soaked and finely chopped
1/2 cup sunflower seeds or pumpkin seeds, soaked and finely chopped
1/4 cup ground flaxseed
3/4 cup oat flour

The Breakdown:

1. Soak walnuts and seeds in a bowl for 30 mins, and while prepping other ingredients.
2. To make things go a little quicker, combine carrot, onion and mushroom in food processor and process on chop mode until finely chopped. Add to large bowl.
3. Strain nuts and seeds. Add to processor or finely chop. Add to vegetable mixture.
4. Add in tamari and water. Stir to combine.
5. Add spices and stir to combine.
6. Preheat oven to 375 F. Lightly grease baking sheet with coconut oil. Proceeed to making the patties using your hands, forming mixture into desired size and lining them up on the baking sheet.
7. Bake for 15 mins, then flip. Bake for another 10-15 mins.
8. Serve with or without a bun, with sliced avocado and microgreens (sunflower sprouts), and your choice of hot sauce or sriracha (watch for hidden sugars!).

*Option to pour tahini dressing on top. This is easily made by combining tahini, lemon juice, olive oil and a tiny amount of garlic if you choose.

One of the best staple recipes around and one the whole family will love! You definitely cannot go wrong with this classic spaghetti and meatballs. I promise you won’t even know the difference with this double swap for turkey meat and flour, gluten and wheat-free pasta noodles.

Serves 4
*Gluten-free, dairy-free

Ingredients:
The Meatballs (*makes about 15-17 depending how large you make them)
1 lb ground turkey (can use grass-fed beef if you prefer)
1/2 onion or small onion, diced
3 garlic cloves, diced
1 egg
1/4 cup oats
1/4 cup flat leaf parsley, finely diced
1 tsp oregano
Sea salt and pepper to taste

The Sauce
1 small onion, diced
3 garlic cloves, diced
1 28oz can diced tomatoes
16 oz or 2 cups marinara sauce (I enjoy using the Marinara sauce from Costco)
1 tsp red chilli flakes (less if prefer non spicy)
1 tsp oregano
1 tsp dried parsley
4 fresh basil leaves, finely diced
Sea salt and pepper to taste
Avocado oil for sautéing

*The Pasta
1 package of gluten-free pasta- either organic white or brown rice pasta (Tinkyada brand), or another kind you prefer. I have used quinoa or Chickpea noodles as well.

Directions:
1. Preheat oven to 350 F.
2. Dice onion, garlic and parsley for meatballs, or chop in a small food processor which will speed things up.
3. Add all meatball ingredients to a large bowl and stir to combine. You might just want to get your hands dirty to ensure mixture is well combined.
4. Lightly grease baking sheet with coconut or avocado oil. Scoop out a portion of the meat mixture and roll between your hands, forming a meatball. Repeat until baking sheet full, spacing them out evenly.
5. Bake meatballs for 15-20 mins.

6. While meatballs baking, prepare your sauce. Dice or chop garlic and onion with processor.
7. Add to large sauce pan and cook on med-high heat adding tbsp of avocado oil. Sauté for 5-10 mins. Then add can of diced tomatoes, marinara sauce and other spice ingredients. Reduce to low heat, and let sauce simmer for 20-30 mins.
8. At same time prepare pasta noodles of your choice.
9. When meatballs done, nestle them into sauce and simmer for another 5 mins.
10. When pasta cooked to your desired liking, strain and serve pasta, adding meatball and sauce mixture on top.
** option to enjoy with grated parmesan cheese or sprinkle with nutritional yeast as a cheesy dairy-free option.

The perfect 3-step snack or to-go breakfast. Loaded with good fats and fiber to alleviate constipation, or support mood and hormone function. Each serving contains a whopping 46 grams of good fat and 13 grams of fiber! Keto friendly recipe if using stevia or monk fruit as replacement sweetener.

*Recipe makes two servings. Gluten, dairy, nut free and vegan.

Ingredients:
1/2 avocado
1 can full fat coconut milk
2 tbsp chia seeds per serving
*option to add 2 tsp maple syrup or 2 drops liquid stevia for keto friendly sweeteners.
*option to top with shredded coconut

A perfect blood sugar, hormone and mood balancing storm with this morning oatmeal recipe! Oatmeal is a great way to start your day and with the right ingredients will keep your metabolism humming and give you fuel for your day ahead. The key is ensuring that your bowl contains enough protein and good fat. Hemp seed is one of the highest protein-containing plant based foods with 1/4 cup giving you a whopping 15 grams of protein and 15 grams of fat. They are an awesome source of essential fatty acids, giving you both omega 6 and plant derived omega 3. For all you oatmeal lovers add this one to the books, and for those of you who still aren’t sold I encourage you to give this recipe a whirl. Ready to eat in under 5 minutes!

Ingredients:
1/4 cup gluten-free quick oats
1/4 cup hemp seeds
2 tbsp chia seeds
1/2 cup boiled water
2 dates, depitted and diced (optional)
2 tbsp tahini
1 tbsp ground flax
1 tsp pure maple syrup
Top with walnut pieces or pumpkin seeds and coconut flakes if you’ve got them

The Breakdown:
Add all ingredients to your bowl
Combine with boiled water
Stir
Add toppings
*add more hot water as desired to thin consistency. The chia seeds will definitely thicken up the mixture.

Who’s ready for Taco Tuesday?? This is a great way to get more fish into your week for you and the kids, while making it fun at the same time! Who doesn’t love a good fish taco? Choosing wild fish means access to consuming higher levels of nutrients, including vitamin D, a variety of minerals, omega-3 essential fatty acids and amino acids from proteins, which have countless benefits including brain health promotion and fighting depression and anxiety.

*Serves 4 (2 tacos each)
*Gluten and dairy free

Ingredients
For the Fish Taco:
-3-4 fresh or frozen wild haddock fillets (depending on the size of the fillet) - thaw if frozen (can use wild cod as well)
-Fish Seasoning- 1/2 lemon, 1/2 tsp parsley, 1/2 paprika, sea salt or dulse flakes to taste.
-8 tortillas (I use La Tortilla Factory brand, which makes gluten-free or regular wheat/corn tortillas).
-2 cups shredded napa or green cabbage

For the Toppings:
-2 avocados, diced (or mashed with lime juice and sea salt if you prefer a simple guacamole)

Pico de Gallo
-1 1/2 medium sized tomatoes, rough chopped
-1 stalk green onion, rough chopped
-1/2 cup fresh cilantro, rough chopped
-fresh lime juice squeezed from 1/4 lime

Spicy Mayo (not shown here but the perfect topper to your tacos for that extra flavour and kick)
-1/2 cup avocado mayonnaise (Chosen Foods brand)
-2 tbsp sriracha

-Extra lime for squeezing over your taco

Directions:
1. When fish thawed (if frozen) halve fillets length wise and place in large ziploc bag with all fish seasoning ingredients. Let mixture sit in the fridge for at least 15-20 mins, while you prep other ingredients.
2. Preheat oven to 350. Shred cabbage and then prepare pico mixture. Combine all pico ingredients to a food processor and blend to combine or simply finely chop all ingredients and combine in a glass bowl. Set aside.
3. Bake seasoned fish fillets at 350 for 15 minutes.
4. Dice avocados or prepare guacamole mixture in another glass bowl. Set aside.
5. Combine spicy mayo mixture and set aside.
6. Slice lime wedges for extra lime.
7. Lightly warm tortillas in the oven (right on the rack) for 2-3 mins once fish is removed and ready.
8. Dress your tacos with cabbage, then fish, then avocado/guac, pico de gallo and lastly spicy mayo and extra lime if desired.

It’s always a good idea to have a couple staple stir-fry recipes on hand. They are a great weeknight recipe as there is very little prep involved and dinner is on the table in no time once you fire up the wok!
Get full spectrum amino acids from pasture-raised chicken, as well as vitamin Bs, C and other minerals from these veggies, all to promote healthy mood balance and sustain energy. Shiitake mushrooms, onions, garlic, ginger and turmeric all boost immune function, and since shitake mushrooms are high in vitamin B6 they also help to balance hormones, along with sesame being a big phytoprogesterone player.
Enjoy one of my most favourite stir-fry combinations!

This recipe can be enjoyed gluten-free by either using rice noodles as I do, or plain organic rice of your choice.

Ingredients:
*Serves 2

1/2 red or white onion, diced
2 cloves garlic, chopped
1 tbsp ginger root, peeled and chopped
1 large chicken breast - sliced into strips
1 small head of broccoli, chopped into broccoli florets
1 red pepper, sliced into strips
1 package shitake mushrooms, sliced in half
1 tbsp coconut oil
1/2 package rice noodles
1/2 tsp turmeric
1/2 tsp ginger
4 tbsp tamari
2 tbsp Sriracha
1 tbsp honey
1 tbsp sesame seeds
2 tbsp green onion, diced
2 tbsp sesame oil

Directions:

1. Soak noodles in a bowl for at least 30 minutes, until softened.
2. Slice chicken and dice or slice all veggie ingredients.
3. Combine and stir spices, tamari, sriracha, and honey in a small bowl. Set aside.
4. Heat coconut oil in wok. Setting to med-high heat. Add garlic, ginger root, and onion. Cook for about 2 minutes. Add chicken, cook for another 2-3 minutes.
5. Add broccoli, then mushrooms and peppers. Stir and cook for another 2-3 minutes.
6. Once the chicken is cooked through and veggies are bright and el dante (still crunchy), strain and add the noodles in.
7. Pour the sauce mixture over the noodles and reduce the heat to low-med. stir noodles and stir-fry mixture with tongs to combine sauce well.
8. Remove from heat. Add sesame seeds and raw green onion. Add sesame oil, combine mixture once more before serving.
*Option to add extra sesame seeds to each dish and serve with a lime wedge.

2. Next add dates, coconut oil, cacao powder, and nut/seed butter of your choice. Process on high for another 1-2 minutes until mixture well combine and sticky.

3. Sprinkle extra hemp seed and coconut flakes into seperate bowls or just use one topping of your choice.
4. Remove canister and blade from processor. Scoop out mixture using your hands and form into bite sized balls.
5. Roll balls over hemp or coconut topping until covered.
6. Store in an airtight container in the fridge.

Serves 4-6 depending on the size of your bowl 😋

Ingredients:
1 small bunch broccoli, chopped (add some stem for extra fibre)
4 small-medium sized zucchini, chopped into chunks
1 tbsp coconut oil
1 large onion, chopped
1 tbsp butter
1 can coconut milk
2 cups vegetable broth or veggie bullion cube mixed with 2 cups boiled water
2 tbsp curry powder
1/2 tsp sea salt
Sea salt and pepper to taste

Directions:
1. Preheat oven to 350. Roast broccoli and zucchini with coconut oil in a glass dish. Roast them together or in separate dishes if necessary. Sprinkle with sea salt and pepper. Bake for 30 mins, stirring at half way.
2. Chop onion, sauté in fry pan with butter until cooked through and golden brown. About 10-15 mins. As a time saver with a Vitamix, option to add onion and butter raw to Vitamix. Just means onions are not caramelized and onion flavour is less sweet.
3. Toss cooked broccoli, zucchini and onion into blender or vitamix. Add vegetable stock, curry powder, salt and coconut milk.
4. Power on soup mode until steamy hot! With using traditional blender or processor transfer soup mixture back to stove top to heat it up.
5. Top with extra sea salt and pepper. I also added some nutritional yeast flakes for some cheesy flavour and added protein and immune support.


*Note: this recipe is also tasty with just using zucchini on it’s own :). Add another zucchini or two to the recipe if you forgo the broccoli or reduce curry powder to 1 tbsp and coconut milk to 1/2 the can.