Quinoa & Raw Veggie Salad

quinoa, protein, raw, vegan, salad, recipe

quinoa, protein, raw, vegan, salad, recipe

This salad is packed with protein, fiber and tons of nutrients. We should all try to include raw veggies into our diets and this salad is an effortless and delicious way to get them in.

2 cups cooked quinoa
1 cup chick peas
1 large shredded carrot
1 chopped cucumber
1 large red or orange bell pepper chopped
Crumbled feta (optional for vegans)


1/4 cup olive oil
1/4 cup balsamic vinegar
1 large garlic clove
1 tbsp raw cane sugar
(This makes more then what’s required for the salad just store the extra in the fridge)

Assemble all the ingredients and toss with your dressing, best served the next day but a couple hours in the fridge will suffice!

Slow Cooker Veggie Chilli

vegetarian chilliThis makes enough to serve 4 people, if you have leftovers keep it in the fridge and have the next day for lunch- it’ll be even better the next day!

1 can black beans

1 can kidney beans

2 cans of tomato sauce

1 cup corn

1 package of veggie ground (Read the labels when you choose a brand! Should be free of GMOs, artificial colors and flavours)

1 chopped zucchini

1/2 chopped onion

1 tbsp chilli powder

sea salt to taste

1. Put all the ingredients in a slow cooker and leave on low for 6-8 hours.

2. Serve with 1/2 a chopped avocado or some coconut cream

South Western Slow Cooker Turkey Chilli

This South Western Turkey Chilli is a hearty but low calorie meal, it’s got tons of fibre to keep you full plus lots of nutrient packed veggies.

south western turkey chilli recipeturkey chilli turkey chilli turkey chilli

1 tbsp oil

1 onion

1 small package of turkey, free range!!

2 cloves garlic

2 cups chopped spinach

2 cans tomato sauce

1 cup corn

1 chopped zucchini

1 can cannelloni beans

1 can black beans

2 tbsp chilli powder

salt to taste

1 chopped avocado

1/2 lime

1. Saute your onions and garlic until translucent in your oil (about 5 mins) I recommend grape seed or any other high smoke point oil

2. Add your turkey and sauté until there’s no more pink

3. In your slow cooker add both beans, corn, spinach, zucchini, chilli powder, your sautéed turkey mixture and tomato sauce

4. Cook on low heat for 6-8 hours

5. Cut up your avocado and douse in lime juice serve on top of your chilli



Spagetti & Veggie Meatballs

veggiemeatballspagettiveggie meatballs spagetti sauce recipe

Veggie Meatballs

10 mushrooms

1/2 onion

1 sweet potato finely grated

1/2 cup fresh parm (omit if vegan)

1 egg- whisked

salt to taste

1 can black beans

5 crushed whole grain crackers (or 1 cup bread crumbs, I just happened to have crackers on hand!-If your gluten free you can use 1 cup of oat flour)

1 tbsp olive oil


2 large handfuls roughly chopped spinach

1 onion chopped

2 tbsp olive oil

1 jar tomato sauce

1 box spagetti noodles (Whole grain or gluten free)


1. Preheat oven to 400 F. Start boiling a pot of water for your noodles.

2. Saute onions and mushrooms, cook until tender

3. Mash beans (chunks are okay!) and add in cooked mushrooms and onions

4. Grate your sweet potato, crush your crackers and add to mixture

5. Add your whisked egg

6.  I use my electric mixer, but you can easily mix by hand- if you can make these a day or even several hours in advance you’ll find they stick together a bit better, however it’s not necessary. Once every things incorporated form your balls.

7. Heat 2 skillets with a tablespoon of oil in each, add your noodles to your boiling water

8. Add your meatballs to one skillet and your onions for the spagetti sauce in another. (If your watching your calories you don’t need to brown them in a pan with oil first, it just makes them a bit crispier, you can just put them straight into the oven on a parchment lined pan.)

9. Brown your meatballs for 10 minutes and then transfer to a pan lined with parchment paper- cook for 20 mins.

10. Add your tomato sauce, spinach and olive oil to your simmering onions, reduce heat to a low simmer.

11. So at this point your noodles, sauce and veggie meatballs should all be cooking, and finished at the same time, roughly 15 more mins.

12. Assemble your bowls!


Creamy Mushroom Spinach and Goat Cheese Risotto





 mushroom goat cheese risotto

This dish is a healthier twist on the classic risotto, enjoy!

10 brown mushrooms

2 large handfuls of chopped spinach

1 diced onion

2 cloves garlic

1 cube organic vegetable broth

1/4 cup parmesan

1 1/2 cup brown rice

2 3/4 cups coconut milk or almond milk

1/4 cup wine

2 tbsp oil

2 tbsp goat cheese

1. In a pot combine your milk, rice and broth square, bring to a boil then reduce heat to a simmer

2. In a separate pan heat up your oil then add the onion, cook until translucent

3. Add your mushroom and garlic cook for a couple minutes until soft, then add your wine and scrape the pan

4. Transfer your rice to your pan ( It should be 3/4 of the way cooked so still some liquid)

5. Add your spinach and then cover

6. Continue cooking for about 10 more minutes or until the rice is fully cooked.

7. Garnish with goat cheese and serve, YUM!