Creamy Potato Leek Soup (dairy free)

3 tablespoons olive oil

3 leek stalks

3 garlic cloves, minced

1 cup frozen corn

4 medium potatoes, peeled and diced

2 medium carrots, peeled and diced

4 cups broth

1/2 tsp. nutmeg

1/2 tsp. oregano

1/2 tsp. black pepper

Dash cayenne pepper (optional)

Cut off the root end and dark green tops of the leek. We only want the white and light green part. Slice open lengthwise and clean thoroughly. Then cut finely.

Add the leek, garlic and frozen corn to the pot and cook on medium for a few minutes until the leek has softened. Now add the potato and carrot dices and pour broth over.

Bring to a boil, then turn to low and simmer until potatoes and carrots are soft (about 20 minutes).

Puree about ⅓ of the soup in a blender. Add pureed soup back into the pot. Season to taste with spices


Creamy Cashew Sauce (dairy free)

1/4 cup soaked cashews+ 1/4 cup water + 1 tsp minced garlic

1. Soak cashews overnight (not required but helps when blending)

2. Add all ingredients to a blender and blend!

3. Add to any pre existing tomato sauce to create a creamy (dairy free) rose


Butternut Squash Soup

1 butternut squash (about 3 pounds), peeled, seeded and cut in 1-inch chunks + 1 onion, diced + 1 red bell pepper, chopped + 2 tablespoons olive oil + 2 tablespoons garlic, minced + 1/2 teaspoon dried thyme + 2 1/2 cups chicken stock, or more, to taste

Preheat oven to 400 degrees F. Lightly oil a baking sheet.

Place butternut squash, onion, bell pepper in a single layer onto the baking sheet. Add olive oil and garlic. Gently toss to combine.

Place into oven and bake for 30-45 minutes, or until butternut squash is tender, stirring at halftime.*

Heat a large stockpot over medium heat. Add butternut squash mixture and thyme, and cook, stirring occasionally, until fragrant, about 1-2 minutes; season with salt and pepper, to taste. Stir in chicken stock and puree with an immersion blender.

Bring to a boil; reduce heat and simmer until thickened, about 5-10 minutes.


Apples & Almond Butter

1 sliced and cored apple + 1 tablespoon melted almond butter + 1/2 tablespoon chia seeds + 1 tablespoon raw cacao chocolate chips + 1 tabelspoon granola


Warm Pear and Goat Cheese Salad

1. Cut and core 2 pears in quarters, mix in a bowl with 1 tsp. olive oil and 1 tsp. real maple syrup

2. Sauté over medium head 3-4 minutes each side until browned, remove and let cool while you prepare the salad

Salad 1 oz. crumbled goat cheese + 2 cups leafy greens + 2 tablespoons pecans + 1-2 tablespoons balsamic vinaigrette

Added roasted chicken to increase lean protein


Cauliflower Mashed “Potatoes”

1 cauliflower head + 1 garlic bulb (or minced garlic) + 1 teaspoon olive oil + 1 tablespoon of non dairy milk (may need to add more while blending)

Preheat the oven to 400 degrees, if using garlic wrap in aluminium foil and roast for 40 -50 minutes

Steam cauliflower in a vegetable steamer or in a pot filled with 1 inch of water until very tender

Transfer cauliflower to a food processor and add the milk and garlic. Pulse until the mixture is smooth like mashed potatoes. Add salt and pepper to taste! No potatoes needed !


Protein Packed Smoothie Bowl

1/2 frozen banana + 2 cups cashew milk + 1 scoop of your favourite protein powder + 1 scoop collagen peptitdes + 1 tablepsoon raw cacao powder + 1 teaspoon spirulina + 1 tablespoon liquid sweetener of your choice


Fish Tacos

4 oz. grilled tilapia + 1/2 avocado + 1 tablespoon hemp hearts + Sriracha broccoli slaw +butter lettuce wrap

A quick and easy low carb take on a classic fish taco! Skip out on the corn tortilla and choose a more nutrient dense option! Butter lettuce is packed with vitamin A, phosphorus, calcium and magnesium!

Baked Peaches

Peach Baked Oatmeal

A healthy baked oatmeal recipe using one of my favorite summer fruits: peaches! Make ahead for meal prep or a weekend brunch.


2 cups old fashioned rolled oats

2 1/2 cups unsweetened almond milk

1 teaspoon cinnamon

1 teaspoon vanilla

1/2 teaspoon almond extract

2 cups ripe peaches, divided (1 cup chopped and 1 cup sliced)*

1/4 cup maple syrup

2 Tablespoons melted coconut oil or butter (optional)

pinch of sea salt


Preheat oven to 375°F.

Measure out 1 cup of chopped peaches and 1 cup of sliced peaches.

Add oats, almond milk, cinnamon, vanilla, almond extract, 1 cup chopped peaches, maple syrup, coconut oil and sea salt in a large bowl.

Pour into a square baking dish sprayed with non-stick spray and top with remaining sliced peaches.

Bake for 45-50 minutes.

Remove baked oatmeal from the oven and let sit for 5 minutes to cool. Add a portion into a bowl and top with almond milk. before serving.


Maple Roasted Brussels Sprouts and Sweet Potatoes with Cranberries and Pecans

Maple Roasted Brussels Sprouts and Sweet Potatoes with Cranberries and Pecans - Brussels sprout and sweet potatoes are roasted together with cranberries, pecans, and a maple balsamic glaze, getting crispy and carmelized.  This makes for a wonderful Thanksgiving side dish or for other holidays and celebrations throughout the fall and winter!

Prep Time10 mins

Cook Time35 mins

Course: Side Dish

Cuisine: American, Canadian

Keyword: brussels sprouts, sweet potatoes

Servings: 8 servings


  • 4 cups Brussels sprouts (approximately 1 lb)

  • 2 medium sweet potatoes , peeled and cut into 1/2-inch pieces

  • 1 cup fresh or frozen cranberries

  • 2 shallots , cut into wedges

  • 4 tbsp olive oil

  • 3 tbsp maple syrup

  • 1 tbsp balsamic vinegar

  • 1/2 tsp cinnamon

  • 1 tbsp freshly chopped rosemary

  • 1/2 tsp sea salt

  • 1/4 tsp black pepper

  • 1/3 cup pecans


  • Preheat oven to 425°f.

  • Trim ends of Brussels sprouts, remove any yellow leaves and cut in halves.

  • In a 8x13" casserole baking dish ad the Brussels sprouts, sweet potatoes, cranberries and shallots.

  • In a small bowl whisk together the olive oil, maple syrup, balsamic, cinnamon, salt and pepper. Pour over the veggies and toss to coat.

  • Roast in preheated oven for 25 minutes. Add in the pecans, toss, and roast for another 10 minutes. Sweet potatoes should be fork-tender. If not, roast another 5-10 minutes, keeping a close eye to ensure pecans do not burn. Enjoy!