Minestrone Soup

A hearty bowl of soup perfect for those cold nights spent inside. Pair it up with grain-free cauliflower pizza.


  • 4 cups (1L) Beef broth
  • 1/3 cup (80ml) long grain rice
  • 2tbsp (30ml) olive oil
  • 1 medium onion, chopped
  • 1 leek, white part only, chopped
  • 1 carrot, chopped
  • 1 celery stalk, chopped
  • 1 medium potato, diced
  • 5 cloves garlic, crushed
  • ¾ cup (175ml) diced cabbage
  • ½ cup (125ml) dried romono or cannellini beans, cooked, or 1 cup (250 ml) canned romano beans, drained.
  • 4 medium tomatoes, peeled and diced
  • 1 medium zucchini, diced
  • 2 tbsp (30ml) chopped fresh parsley or 2 tsp (10ml) dried
  • 1 tbsp (15ml) chopped fresh sage or 1 tsp (5ml) dried
  • 1 tbsp (15ml) chopped fresh basil or 1 tsp (5ml) dried
  • ½ cup (125ml) fresh or frozen green peas, cooked
  • ¼ tsp (1ml) nutmeg or to taste
  • salt and freshly ground pepper


  • ½ cup (125ml) grated Parmigiano-Reggiano cheese (optional)
  • ¼ cup (60ml) extra virgin olive oil
  • fresh basil leaves


In large saucepan, bring broth to a boil. Add rice, cover and cook on a low heat for 18 minutes. Drain, reserving broth. Stir a little oil into rice to prevent sticking.

Add onion, leek, carrot, celery, potatoes, and garlic. Add reserving broth and simmer for 5 minutes before adding cabbage and cooked beans. Continue to cook for 6 to 8 minutes, or until vegetables are tender.

Stir in cooked rice, peas, nutmeg and salt and pepper to taste

Ladle into soup bowls and garnish with Parmigiano, olive oil, and basil

Serves 8

Source: Food & Drink

Creamy Cashew Chocolate Smoothie

This smoothie is so creamy and chocolately, it’s almost like a milkshake but much healthier! Balance the sweetness of the chocolate smoothie with some crunchy and slightly salty kale chips!


1 scoop protein powder (plain or vanilla)

1 heaping tbsp raw cocoa powder

½ banana

½ tsp vanilla extract

½ cup unsweetened cashew milk (can use almond or coconut as well)

1 cup water

1/8 tsp cinnamon


Blend and Enjoy


Grilled Sweet Potatoes & Red Onion with Tahini Dressing

A Middle Eastern vegetable dish using grilled sweet potatoes, scrumptious! Complete the meal with these maple grilled burgers! 


  • 3 medium sweet potatoes, washed well and sliced into ½ inch rounds
  • 1 small red onion, sliced into ½ inch rounds
  • 3 tbsp olive oil, divided, seasoned with salt and pepper to taste
  • 2 tbsp tahini (seseame paste)
  • ½ lemon, juice
  • 3 tbsp warm water
  • A good pinch of chili flakes
  • Salt and pepper to taste
  • 2 tbsp toasted pine nuts
  • ¼ cup fresh basil leaves


  1. Heat barbecue to medium-high, approximately 400°C (200°F).
  2. Brush onion and toss sweet potatoes with 2 tbsp seasoned olive oil. Spread evenly over grill, trying to keep slices of onion rounds intact. Barbecue for 20 minutes, flipping once, midway, or until cooked through and lightly charred.
  3. To make dressing, combine tahini, lemon juice, warm water, and chili flakes. Stir until smooth, then add salt and pepper to taste.
  4. When sweet potatoes and onions are ready, pile them onto a platter, drizzle with tahini dressing, and scatter with pine nuts, olives and basil. Drizzle with remaining 1 tbsp of seasoned olive oil. Encourage guests to coat their veggies in the tahini sauce. It looks better separate, but tastes better mixed up!

Serves 4 to 6.

Adapted from Food and Drink 2015

Grilled Sweet Potatoes picture source 

Tomato Soup

Looking for warmth on a cold fall day? With fall approaching, this Tomato Soup recipe is perfect! Try this tomato soup with some cloud bread!


  • 2 tbsp olive oil
  • 1 large sweet cooking onion, peeled and coarsely chopped
  • 4 ribs celery, trimmed, coarsely chopped
  • 2 carrots, peeled, coarsely chopped
  • 3-4 cloves garlic, peeled
  • 1 medium sweet potato, peeled, coarsely chopped
  • 2 cups chopped fresh Roma tomatoes or 1 28-oz can plum tomatoes
  • 4 cups vegetable stock or water
  • 1 tbsp dried basil
  • 1 tbsp dried oregano
  • 1 tsp sea salt
  • Freshly ground black pepper
  • Pinch curry powder
  • 2 vegetable bouillon cubes
  1. In heavy stockpot or Dutch oven, heat olive oil over medium-high. Add all chopped vegetables and sauté until soft and onion is translucent.
  2. Reduce heat to medium and add tomatoes, stock or water, basil, oregano, sea salt, black pepper, curry powder, and bouillon cubes. Bring to boil and reduce heat to low.
    Simmer for 30 minutes, stirring occasionally.
  3. Using a hand-held blender, puree soup to uniform consistency.
  4. Remove from heat and serve.

Serves 8

Picture Source

Mushroom Yakitori

Explore one of Japan’s most delicious indigenous dishes with this mushroom yakitori recipe. Enjoy this dish with a Peach and Ricotta Salad!


  • ¾ cup sake
  • 1 bottle mirin (sweet cooking wine, available at Asian grocers)
  • 3 tbsp brown sugar
  • 1 bottle light soy sauce
  • 8 metal or bamboo skewers (if using bamboo – soak in warm water for 1 hour before using)
  • 3 packages (each 227 g) mixed mushrooms such as cremini, button, pine, oyster; bottoms trimmed, mushrooms wiped clean
  • 2 tbsp olive oil
  • 1 tbsp snipped chives


  1. Add sake, mirin, sugar, and soy sauce to a medium pot and bring to a boil. Reduce heat to a simmer and continue cooking for 45 to 50 minutes, or until sauce is reduced by half to a syrupy, glossy consistency. There will be approximately 1 cup of basting sauce.
  2. Heat grill to medium-high, approximately 400°C (200°F).
  3. Skewer mushrooms in an equal and artful manner, then brush with oil and season with pepper. Cook on hot grill for 2 minutes on each side. Remove momentarily and brush all over with tare, then grill for another 2 minutes on each side. Brush again, grill another 2 minutes or until mushrooms are charred and tender, about 10 minutes total.
  4. Remove from barbecue and brush with tare once more, then serve hot, topped with snipped chives. Extra sauce can be covered and refrigerated for up to 2 weeks.

Serves 4 to 6.
Adapted from Food and Drink 2015
Mushroom yakitori picture source