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This Week's Recipes

Meal 1

Vegetarian Lettuce Wraps

Total Time: 15m

Yield: 4 large (1/2 cup filling each)


1/2 cup diced onion

oil or oil spray, for sautéing

1/2 cup diced mushrooms

1 cup cooked lentils or diced tofu or tempeh, OR additional diced mushrooms

1 zucchini, diced

1/4 cup diced water chestnuts, optional

2 tsp minced garlic

1/4 tsp salt

3 tbsp teriyaki sauce OR coconut aminos

lettuce or chard

salt, pepper, sesame seeds, scallions, nuts, or other garnishes as desired


*You can double the recipe, but I’d probably do it in two batches because overcrowding the pan can cause the vegetables to steam instead of fry.

In a large non-stick pan, sauté the onion in oil or oil spray—over medium high heat–until lightly browned. Stir in everything but the sauce and lettuce. Cook, stirring occasionally, until the zucchini is nicely browned. Stir in the sauce, and cook—stirring—2 minutes. Garnish as desired, and serve either hot or cold in the lettuce cups or chard leaves.

Cucumber and Carrot Ribbon Salad


1 English cucumber

12 Red Grape Tomatoes

1 cup carrot

1 lemon, juiced

1 tbsp. olive oil

¼ cup fresh torn mint

Salt & ground pepper to taste


5 minutes


4 people

Wash and peel your carrots, discard your peels .

Peel the carrot skin to make your carrot ribbons then do the same with the cucumber.

In a bowl, toss all ingredients to coat carrots, Cucumbers and Tomatoes with dressing.

Take a strip of Cucumber and lay a strip of carrot on top of it.

Roll the Cucumber and carrot strip length wise, forming a bottomless bowl.

Place a Grape Tomato inside each Cucumber & carrot roll.

Thread a skewer through entire ribbon.

Creamy zucchini and carrot soup

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Serves: 4


2 medium zucchini

3 carrots

2-3 cloves garlic

1 medium onion

1tablespoon butter

200 ml single cream



½ teaspoon freshly chopped basil

Dice the washed zucchinis and carrots. Chop the onion and the garlic.

Melt one tablespoon butter in a deep pot. When the butter is perfectly melted, add the chopped onion and garlic and sauté them for 2-3 minutes. When the onion is white, add the diced zucchinis and carrots. Stir well and cook covered for 3-4 minutes on medium heat.

Add water to your soup, just as much cover your vegetables, season with salt and pepper and cook the soup on reduced heat until the carrots are tender.

When the carrots are cooked, remove the pot from heat and process the soup using an immersion blender until is smooth. Pour the single cream into the pot and return it to the heat. Add the freshly chopped basil, stir it well and cook the soup until it starts boiling again.

Serve the soup immediately. For a better taste serve the hot soup with some grated cheese.

Melon Banana Smoothie

Ingredients for 2 servings

1/2 melon

1 banana

1/2 cup milk

3/4 cup plain yogurt


Peel melon, remove seeds from the inside and cut into suitable pieces.

Peel and cut banana. Mix milk, yogurt and banana together.

Press melon, then press banana mixture.

Stir well and serve.

Meal 2

Caprese Stuffed Garlic Butter Portobellos


Servings: 5


Garlic butter

2 tablespoons butter

2 cloves garlic , crushed

1 tablespoon freshly chopped parsley


5-6 large Portobello Mushrooms , stem removed, washed and dried thoroughly with a paper towel

5-6 fresh mozzarella cheese balls , sliced thinly

1 cup grape (or cherry) tomatoes, sliced thinly

fresh basil , shredded to garnish

Balsamic Glaze: (or you can use store bought, or this recipe)

1/4 cup balsamic vinegar

2 teaspoons brown sugar (OPTIONAL)


Preheat oven to grill/broil settings on high heat. Arrange oven shelf to the middle of your oven.

Combine all of the Garlic Butter ingredients together in a small saucepan (or microwave safe bowl), and melt until garlic is fragrant. Brush the bottoms of each mushroom and place them, buttered side down, on a baking tray.

Flip and brush any remaining garlic over the insides of each cap. Fill each mushroom with the mozzarella slices and tomatoes, and grill/broil until cheese has melted and golden in colour (about 8 minutes).

To serve, top with the basil, drizzle with the balsamic glaze and sprinkle with salt to taste.

For the Balsamic Glaze:

(If making from scratch, prepare while mushrooms are in the oven.) Combine sugar (if using) and vinegar in a small saucepan over high heat and bring to the boil. Reduce heat to low; allow to simmer for 5-8 minutes or until mixture has thickened and reduced to a glaze. (If not using sugar, allow to reduce for 12-15 minutes on low heat).

Healthy Chopped Salad

Prep time: 10 minutes

Servings: 8


1 head romaine, chopped small

2 cups red cabbage, chopped small

1 Persian cucumber, diced small

1 cup cherry or grape tomatoes, diced small

2 cups shredded carrots

1 red pepper, diced small

1/4 cup fresh basil, chopped

1/4 cup feta, crumbled extra small

1/2 avocado, diced small (optional)


1/2 cup olive or avocado oil

1 tbsp balsamic vinegar

1 tbsp pure maple syrup

1 tsp dijon mustard

salt and pepper


Add all chopped salad ingredients into a large bowl and toss gently.

Add all dressing ingredients into a mason jar and shake well. Salt and pepper to taste.

If you are meal prepping this salad do not put dressing on. You want to store it in the fridge without dressing. Add the avocado right before serving.


Calories: 203kcal | Carbohydrates: 12g | Protein: 2g | Fat: 16g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 98mg | Potassium: 498mg | Fiber: 4g | Sugar: 6g | Vitamin A: 261% | Vitamin C: 51.6% | Calcium: 7.7% | Iron: 7.9%

Summer Tomato and Cantaloupe Salad

Servings: 5


1/2 cup thinly sliced cucumber

1/2 cup cherry tomatoes (thinly sliced)

1/4 medium red onion (thinly sliced)

1 Tbsp olive or avocado oil

2 tsp apple cider vinegar

1 healthy pinch each sea salt + black pepper


3 Tbsp lime juice

1 Tbsp maple syrup

1 pinch sea salt

1 Tbsp olive or avocado oil


3 heaping cups cantaloupe (cubed or scooped with a melon baller // ~1 cantaloupe as original recipe is written)

2 Tbsp fresh mint


Add cucumber, tomato, and onion to a small mixing bowl and top with olive oil, apple cider vinegar, salt, and pepper. Toss to combine. Then taste and adjust flavor as needed, adding more vinegar for acidity or salt and pepper for flavor balance. Set in the refrigerator to chill.

Next, prepare dressing by adding lime juice, maple syrup, and sea salt to a small mixing bowl and whisking to combine. Then slowly stream in olive oil while whisking to combine. Taste and adjust flavor as needed, adding more lime juice for brightness/acidity, maple syrup for sweetness, or salt for flavor balance. Set aside.

Add cantaloupe to a large serving bowl and top with dressing. Gently toss to combine. Then add the cucumber-tomato-onion salad on top, leaving any excess liquid/dressing behind.

Gently toss to combine and garnish with fresh mint. Serve.

Best when fresh, though leftovers keep in the refrigerator up to 3 days. Leave mint on the side to keep as fresh as possible.

Chocolate Zucchini Carrot Bread

Prep time: 5 minutes

Cook time: 50 minutes

Servings 24


2 cups white whole wheat flour

1 cup sugar

1/2 cup toasted wheat germ

1/2 cup cocoa powder

1 teaspoon baking soda

1 teaspoon cinnamon

1 teaspoon salt

1/4 teaspoon baking powder

1 1/2 cups grated zucchini

1/2 cup grated carrot

3 eggs large

2/3 cup plain yogurt low fat

1/3 cup canola oil

1 tablespoon vanilla

1/2 cup chocolate chips


Pre-heat oven to 350 degrees and spray two 8 inch bread pans with non-stick spray.

In a large bowl, whisk together dry ingredients (flour through baking powder).

In a separate bowl, whisk together wet ingredients (zucchini through vanilla).

Slowly add the wet ingredients to the dry ingredients and stir with rubber spatula until combined. Gently stir in chocolate chips then pour mixture evenly between both bread pans.

Bake for 45-50 minutes or until a toothpick comes out clean. Let cool completely before slicing with a serrated knife.

Meal 3

Zucchini and Fresh Tomato Pizza with Fontina

Ready in: 45 minutes

Yield: 2 14” pizzas


2 cups thinly sliced onions

3 cloves garlic, minced

2 teaspoons salt

2 teaspoons olive oil

2 teaspoons ground fennel

4 cups sliced zucchini, quarter lengthwise, then slice crosswise into bite-size pieces

4 cups chopped fresh tomatoes

¼ cup chopped fresh basil

pizza dough

2 cups grated Fontina (optional)


In a skillet saute the onions, garlic, and salt in the olive oil on medium heat for 7 to 10 minutes, until translucent.

Add the ground fennel and zucchini and cook until the zucchini starts to soften, 3 to 5 minutes.

Remove from the heat and add the tomatoes and basil.

Allow to cool somewhat and drain any excess liquid before spreading on the pizza crust.

Then top with cheese, if you wish, and bake according to the pizza crust directions.

Roasted Tomato and Carrot Soup

Serves: 6


3 tablespoons Extra Virgin Olive Oil

8 vine-ripened tomatoes, quartered

4 carrots, peeled and cut into thick biases

1 yellow onion, cut into large wedges

3 garlic cloves, chopped

1 tablespoon fresh thyme

1 teaspoon paprika

½ cup chopped fresh basil

2 cups chicken stock

salt and pepper throughout


Preheat oven to 400 degrees Fahrenheit.

On an oiled baking sheet, toss the tomatoes, carrots, onions, generously with 2 T Extra Virgin Olive Oil, salt and pepper and thyme. Roast for 35-40 minutes or until the vegetables are tender and golden brown, turning occasionally.

Heat a large pot on medium heat. Pour 1 T EVOO inside and add the garlic. Sautee for 1 minute then pour in the roasted vegetables, paprika, chicken stock, and bring to a simmer. When the baking sheet is cool enough, add the scraped roasting bits as well. Let simmer for at least 15 minutes, then add 1/4 c chopped basil. Puree the soup in a blender in multiple batches. When blending, fill the blender halfway with the vegetable mixture to create a smooth puree. Pour the pureed liquid into a large bowl and continue with the remaining soup. Return the pureed soup to the large pot and let simmer for 5 more minutes. Season with salt and pepper to taste. Ladle into bowls, sprinkle with remaining fresh basil and serve with Mini Grilled Cheese Croutons.

Tossed Salad with Peaches


4 medium ripe peaches, peeled

2 tablespoons sugar

2 tablespoons lemon juice

2 tablespoons cider vinegar

1 tablespoon rice vinegar

1/4 teaspoon salt

1/3 cup canola oil

6 cups spring mix salad greens

4 cups torn romaine

1 small red onion, halved and thinly sliced

1/2 cup thinly sliced cucumber

6 bacon strips, cooked and crumbled

1/3 cup chopped pecans, toasted


Slice three peaches; set aside. Cut the remaining peach in half; place in a blender. Add the sugar, lemon juice, vinegars and salt; cover and process until blended. While processing, gradually add oil in a steady stream.

In a large bowl, combine the salad greens, romaine, onion and cucumber. Pour about 2/3 cup dressing over salad and toss to coat.

Transfer to a serving platter; top with sliced peaches and bacon. Drizzle with remaining dressing; sprinkle with pecans.

Nutrition Facts

3/4 cup: 127 calories, 10g fat (1g saturated fat), 3mg cholesterol, 131mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable.

Peach and Banana Oatmeal Cups

PREP TIME10 minutes

COOK TIME25 minutes

TOTAL TIME35 minutes


2 large ripe mashed banana

2 ripe peaches, pitted, peeled and diced

1 cup vanilla almond milk

2 eggs

1 1/2 teaspoons vanilla extract

1 tablespoon baking powder

3 cups old fashioned or rolled oats (I used gluten-free)



Zucchini and Cucumber Salad


1 medium zucchini

1 medium cucumber

2 cups arugula

1 cup cherry tomatoeshalved

1 juice of lemon

2 tablespoons olive oil

2 tablespoons fresh basil, minced

1 teaspoon dijon

1/2 teaspoon salt

1/4 teaspoon pepper


In the bottom of a medium bowl, whisk together the lemon basil vinaigrette: lemon juice through pepper.

Trim both ends of the zucchini and use a vegetable peeler to create long, wide ribbons. I find that it's easiest to place the zucchini flat on a cutting board and peel the vegetable horizontally.

Repeat the same process with a cucumber and place both the zucchini and cucumber ribbons in the bowl on top of the vinaigrette.

Add arugula and cherry tomatoes to the bowl and toss well until vegetables are evenly coated with the vinaigrette. Check for seasoning and adjust accordingly.

Grilled Fish Tacos with Citrus Carrot Slaw

Total time: 25 minutes

Servings: 6 tacos

Grilled Fish

3 filets, cod (or other fish)

1 lime

1/2 tsp garlic powder

salt and pepper, to taste

Citrus Carrot Slaw

2 navel oranges, peeled and diced

2 cara cara oranges, peeled and diced

1 large carrot, julienne peeled

1 cup green cabbage, thinly sliced

2 tbsp fresh cilantro, chopped

1 lime, juiced

salt and pepper, to taste


If using the cassava flour tortillas, make those ahead of time.

Mix all of the citrus slaw ingredients together in a bowl and set aside.

Heat a grill (or grill pan) on medium-high heat and grill the fish for 2-3 minutes on one side. Squeeze the lime over the fish and season with garlic, salt and pepper. Flip the fish and grill for another 2-3 minutes. The fish will likely break apart and that's okay.

Assemble the fish tacos by placing small pieces of fish in each taco, then top with the slaw. Garnish with avocado and lime slices.


SERVING: 1taco, CALORIES: 259.4kcal, CARBOHYDRATES: 32.5g, PROTEIN: 22.4g, FAT: 5.3g, SATURATED FAT: 2.2g, CHOLESTEROL: 49.5mg, SODIUM: 160mg, FIBER: 4.8g, SUGAR: 9.5g

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