Spring (10 minute) veggie soup 


Tired of salad, still on a training plan…enter Zuppa.

Yesterday felt cold, really cold and blustery. I think that during this point of my training, when I’m burning off all my body fat, I just tend to be more cold. Plus, we live in the woods in the foothills of the Canadian Rockies so….we still have knee-deep snow in places that I’m sure adds to this fact.

This soup wasn’t as satiating as I would normally make it because I had measured my protein and placed it in the bottom of the bowl instead of just going for it like i usually would. If you’re watching calories, this one is very very low on carbs, good amount of fiber and if you measure out your protein, it’ll balance out quite well for an evening meal.

In the bottom of this bowl is 4oz of firm organic Tofu. In Jeff’s bowl was 6oz of Tofurky Lightly Seasoned “Chicken”. So jealous of his “meat”…hee hee.


4 cups veggie stock – try my homemade recipe HERE

2 cups hot water

2 medium carrots chopped

2 cups cauliflower chopped

2 cups broccoli chopped

1 medium yellow onion diced

3 cloves garlic diced

3 cups white mushrooms sliced

1 cup shelled peas

1 heaping TBSP Mugi Miso

Coconut oil (spray) or 1/2 tsp

1 tsp salt

** I use sriracha on EVERYTHING including this soup. Add to your desired heat.


In a large pot saute onions, garlic and carrots in coconut oil for 5 minutes on medium heat to soften and release flavour.

Next, add in cauliflower and broccoli and saute for another 3-4 minutes.

Add remainder of ingredients starting with your veggie broth then your water. Bring to a boil for 1 minute then reduce and simmer for 30 minutes or so.

You can either add protein directly to the soup OR place it in the bottom of a bowl before serving. If you do this when your protein is cold, it will cool off the soup while heating up.

Serves 4.

Japanese-style Miso soup

Quick & delicious

Quick & delicious


When you have no time and no patience, you require quick and easy recipes that are filling and nutritious. This meal is a 30 minute marvel packed with protein, vitamins and minerals.


2 tbsp miso

3 tbsp tamari

4 cups homemade veggie broth

1/2 red pepper sliced

8 white mushrooms sliced

1 cup broccoli florets

2 stalks celery sliced

1/4 cup cilantro diced – set aside

4 hard boiled eggs, halved (optional)

4 large cloves garlic

3 tbsp seseame oil

1.5 tbsp rice vinegar

1 package black bean noodles (equivalent to 4 cups cooked noodles)

Salt & pepper to taste


Bring eggs to a boil on stove top, set aside for 10  minutes. Rinse and soak (shell on) in icy water for a few minutes. Peel & set aside.

Saute garlic in oil for 3-5 minutes. Add all veggies and cook for 3-5 more minutes. Add broth, miso, vinegar and tamari & bring to a boil for. Reduce heat and simmer for 10 minutes.

While soup is simmering cook noodles.

Add noodles to bowl, top with soup, garnish with egg and cilantro or try green onion & sriracha.

Serves 4 OR 2 very hungry people.

Pickled carrot and daikon


Pickled radish & carrot

Pickled radish & carrot

This recipe is a good one for keeping some of this yummy deliciousness around all year. The end product should store well for a year or so in a closed mason jar in your fridge. You can use this for soups, salads and dressings to zip it up a notch.

I have used this in my Bahn Mi recipe as well as hot and sour soup and asian salads.


5 carrots

1 large daikon

1.5 cups white vinegar

2 tbsp agave nectar

1 cup warm water


Julienne or grate carrot and daikon into bowl. Mix in all wet ingredients and let stand at least one hour before use.

Vegan Potato Leek soup




Winter is the perfect time to put your local, in season, low carbon footprint eating practices into play. In this recipe I used potatoes from Manitoba, onions and carrots from Alberta, mushrooms and garlic from BC.

Reduce your carbon footprint, support fair trade ethics and keep your consumer-based activities primarily in your own province/state/country.


2 medium yellow onions diced

6 cloves garlic pressed/diced

4 celery stalks diced

2 medium carrots diced

1.5 cups brown mushrooms sliced

8 red potatoes cubed, skins on (set aside 2 cups)

2.5 cups hot water 3 vegetable bouillon

1 tbsp Himalayan sea salt

1/2 tbsp tri-coloured peppercorns



Saute onions and garlic in slow cooker until translucent. Add carrots, celery and 6 potatoes and cook for 8 more minutes.

Add remainder of ingredients and cook on high for 2 hours. Reduce to low and cook for 6 hours longer.

Boil remainder of potatoes until tender.

With a hand blender puree contents of slow cooker. Add boiled potatoes and potato water, cook for 30 minutes more.

Tip: add more hot water if soup seems too thick.

I served this with my homemade sourdough bread…nom nom nom.

Serves 8

Lentil stew – vegan



Perfect Winter Food

Perfect Winter Food


I couldn’t be more ecstatic to eat this dish than on a night like tonight – minus 25, snowing, cold as &*(%. Slow cookers are my savior when life gets hectic. I don’t often use them in the summer but they ARE great for sauces, dips and even desserts….hint: I may be expanding my vegan cooking empire this winter.

Ingredients are few but tasty. You should all enjoy this on a cold winter night. Maybe paired up with some homemade sourdough toast?


1 cup lentils

3 medium russet potatoes cubed

3 stalks celery diced

2 medium carrots diced

2 small yellow onions

4 cloves garlic

4 cups water/veggie stock  or 1 cube organic veggie stock dissolved in water

1 tbsp curry

1 tsp Himalayan sea salt

1 tsp pepper



Saute onions and garlic in oil for 5-7 minutes in crock pot if possible, if not in small pan….add celery and carrots and saute for additional 3-4 minutes.

Add potatoes and remaining ingredients.

Cook on high for 2 hours. Turn onto low for 7 hours. Add water if necessary / lentils expand more than you expected.

Serves 6


Lentil Health Tips:

*Stabilize blood sugar

*Packed with fiber

*Iron rich


Oven Roasted Butternut Squash soup & Asiago Sammy

This recipe is something I made up on the fly with whatever ingredients I had in the pantry. This is a fast food night for me and my family. It’s not easy at first, to be creative and daring in the kitchen, but after time it’s just so simple to start making things up in your head. 
I’ll admit, I had to stop off for bread because we don’t usually have it in this house….wasn’t the greatest quality, but in a pinch I am not going full ORGANIC MADNESS in a Hamlet of 500….no labels, no judgement, just doing my best. 
I was inspired by Vietnamese subs for this one. To ensure 100 % vegan skip the cheese OR add vegan cheese. 
Sandwich Ingredients: 
1 baguette or gluten free bread/baguette/toast
1 cup Asiago cheese shredded or sliced thinly
1 medium carrot grated thinly
1 avocado sliced
1 handful fresh spinach
1 handful fresh baby kale
1 large tomato sliced into thin wheels
2 tbsp earth balance buttery spread
2-4 cloves garlic diced thinly OR pressed
Freshly ground Himalayan sea salt
Soup Ingredients: 
1 medium butternut squash
1 large striped beet
2 medium yellow onions
5 cloves garlic
1.5 tsp oak smoked sea salt
1/2 tsp dried chilis (more if you like it hot_
1 tsp dried & rehydrated basil (lighthouse)
Fresh ground black pepper
Slice squash in half & remove all seeds with a spoon. Cube/chop all remaining veggies. Add light amount of oil to cookie sheet. Place squash face-down on sheet. Roast all veggies at 400 degrees for 20-30 minutes depending on your oven. You may choose to roast the garlic and onion separately to avoid burning…you can also opt to sweat them out on your stove top. 
Once you can easily pierce squash and other veggies with a fork remove from oven and let cool for 5 mins. Remove squash from skin and chop into manageable pieces. 
Add all remaining ingredients to your Vitamix, Blendtec or any high-powered blender and mix until smooth. Add more veggie broth if soup is too thick. 
Leave oven set to 400. Remove all veggies. Take baguette and slice in half, then cut lengthwise. Spread buttery spread on both sides of baguette. Spread garlic on baguette. 
Sprinkle one side with cheese. 
Place in oven open-faced for 3-5 minutes or until cheese is melted and baguette *just* begins to brown. 
Remove from oven & dress with all other veggies. Top with fresh full spectrum salt. 
Serves 2!

Creamy vegan potato cauliflower mushroom soup

photo credit: healthy aperture


1 pound mushrooms

1 head cauliflower
1 large potato or sweet potato
1yellow onion
2 leeks – sliced thinly, mostly white parts
5 cloves garlic
1 tbsp fresh thyme
3.5 cups veggie broth
1 tsp Sea salt
1/4 cup white wine

Set oven to 400. Ensure baking sheet is in middle rack.
Wash and break up one full head of cauliflower. Make sure the florets are small enough to get roasted well.
Roast cauliflower lightly sprayed in olive oil 430 to 40 minutes or Intel significantly browned.
Wash, de-stem and quarter large mushrooms of any variety. I like butter like brown or white mushrooms.
Chop up yellow onion. Mix with a small amount of oil and mushrooms in a bowl.
Transfer mushroom mixture to baking sheet and roast at 400 420 to 30 minutes
In large pan over medium heat and add garlic and leeks. Sautée  for 5 to 7 minutes or until leeks are softened. Try to use the whitest and youngest part of the leek only.
Glaze pan with white wine, and add freshly chopped thyme.
Add all roasted vegetables and vegetable stock. Bring to a boil. Cover and simmer for 30 minutes.
Remove from stovetop and allow to cool for 5 to 10 minutes. Place in high-speed mixer or blender. Blend until desired consistency is reached.

I like to leave a few larger bits of mushroom and cauliflower, you could even set some aside and chop them finally to add to the final soup.

If your soup is too thick simply had more vegetable broth. If you do not wish to have a vegan soup and only vegetarian, you may add cream at this point when puréeing.
Serves six.