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Shepherd's Wellness Weekly Menu & Blog

Welcome to Shepherd's Wellness Weekly Menu and Blog page. Want to order from me each week but don't know what to do? Not to worry, it is super easy and pain free.

Every Friday a new menu will be posted for customers to see and select what they would like for the week, all orders are asked to be placed no later then Sunday. Meal porch pick-up and Delivery take place on Tuesday and Thursday. To place an order please text or call 705-331-0055. Please note there is a small fee of $5 for deliveries.

An ongoing series of informative entries

April 4th - 7th

Hello!  Happy April, going to keep it very brief this week....and go right to the menu


Keeping it spring like, hope you enjoy the selection.

Cream of Mushroom Soup with Garlic Herb Croutons- Staying warm with this Cream of Mushroom Soup with Garlic Herb Breadcrumbs. Lots of mushrooms pureed with garlic, fresh herbs, balsamic vinegar, and a touch of coconut milk to create the perfect savory and incredibly flavorful soup. Finish each bowl off with herby, garlicky, oven-toasted breadcrumbs. It’s creamy, savory, and one of the coziest bowls of soup you’ll enjoy this spring!

Mexi Salad - All the flavours of Mexico in a salad, complete with corn, black beans, diced tomatoes, avocado, lots of greens and a cilantro cumin dressing.   

Hippie Bowl- Loving the bowls lately, this one will bring lots of energy and comfort. Quinoa, marinated tofu, fresh veggies, nuts and seed , fresh herbs and a tamari dressing.

Bruschetta Veggie Burger and Broccoli Kale Caesar Salad - These burgers are bursting with Italian flavours, like fresh basil, sun-dried tomatoes, lemon and garlic. Topped with a whipped feta and pesto, tomato and avocado. Along with this is a hearty broccoli kale caesar good.

Mar 28th - 31st


 I know I say this often but wow this month flew by.  March seemed to be a bit crazy, so I am hoping April has an element of calmness to it. With that said I hope everyone is well and enjoying the longer days and the warmer weather, staying healthy and feeling energized. 

I should mention I am offering a new weekly prep service, I do have one spot left for anyone who may be interested.  Essentially I come to your house and prep a weeks worth of food, based on a menu you desire.  For many of my clients already this looks like a week of juices, broth and salads. If something like this sounds interesting to you please don't hesitate to ask for more details. 

Now let's see what on the menu for this week.

Creamy Curried Cauliflower Soup - Smooth creamy, with a hint of spice. Topped with a spiced nut mix, fresh herbs and pomegranates. 

Roasted Asparagus Baby Potato Salad with French Lentils- This zesty, warm salad is so good and perfect for spring.  After the veggies are roasted, I toss them in a old fashion mustard dressing, along with some French green lentils, red onion and fresh herby dill. It is a delightful mix of crunchy, soft and lightly sweet. 

Veggie Power Bowl - Talk about eating a rainbow, this bowl will fill you up and brighten your spirit. Bursting with fresh veggies, quinoa, fresh herbs and some feta.  Time to get your veggie on!

Greek Falafel and Kale Slaw - Can't get much springier then these falafels made with fresh herbs, baked not fried, served with a green tahini special sauce and a hearty kale slaw. Full of protein and fiber. 

Mar 21st -25th

Hello friends, 

So I had a lot of moving parts last week in my life and decided to cancel the menu, with that said I am going to move forward with the same menu this week as I didn't make it. So don't be confused.  

I hope those who got to get away this week had a great March break and all of you got to take in the warmer weather.  What a treat. 

I apologize for those whose may be disappointed there isn't a new menu, promise to have a new one for next week.  As we all know life can throw us curve balls, so we do what we can do.   I have never done a repeat menu ever, so I hope this doesn't work against me. 

Wishing everyone well.

Persian herb and Chickpea Stew - Using good for us ingredients like chickpeas, turmeric, lemon, spinach, and plenty of fresh herbs. It’s hearty, springy, and beyond delicious. I finish each bowl off with steamed rice and a dollop of yogurt for a healthy, colorful meal.

Tokyo Salad - Think Japanese food, simplicity, elegance, purity. This salad is loaded with fresh vegetables, marinated tofu and a nutty-garlic tamari dressing. 

Greek Orzo Stuffed peppers with Lemony Basil Tomatoes - Slow roasted red peppers stuffed with greek orzo, feta cheese, and topped with fresh lemony basil tomatoes, dinner perfection!

Crispy Buffalo Quinoa Bites with Side Salad - These healthy bites will not disappoint, crispy quinoa bites baked and coated in a buffalo sauce, served with a salad and a vegan cool ranch dressing that will blow your mind. 

Mar 7th - 11th


Is it just me or is there a hint of spring in the air?  It lifts me up, winter can be hard on the soul. So I hope you find time to sit and appreciate the sunshine today. Days are getting long and brighter, I am grateful for all of it and make a practice to sit in gratitude for all that have, at least once a day.  This is an important practice to me, as it is so easy to lose sight of the good when there is no much bad happening around us. 

I don't say it nearly enough but I am so grateful for all of those who support me throughout the year, I truly couldn't do it without your orders each week.  So thank you for allowing me to do what I love to do, to feed your families, teach you how to cook and share my knowledge.  

It has been an honour and a privledge. 

Smoky Potato and Kale Soup - This super simple Smoky Potato and Kale Soup is the perfect cold-weather dinner…great for nights when you’re craving something warming.   A garlicky smoked paprika broth with potatoes, kale, a touch of lemon, and Manchego cheese. Time to bring out the crusty bread for this one.

Shanghai Salad - I am loving salads lately, this is another to get excited about. Mix greens, fresh tomatoes, mandarin oranges, carrots, avocado and a sweet sesame dressing. Topped with crispy ramen noodles. This one will not disappoint. 

Creamy Mushroom, Green Bean and Wild Rice Casserole - Creamy, heavenly, umami delight that's what this casserole is. Cashew sour cream creates a velvety sauce and  the smoked paprika and cayenne add warmth, bringing out the rich flavour. Wild rice and fresh green beans completes this meal,  makes a great side or a lovely meal on its own.

Black Bean Veggie Burger and Potato Wedges -  This has to be one of my most popular burgers, made with black beans and rice, a hint of smoky heat. Topped with my burger sauce and a side of potato wedges.  So good. 

Feb 28th - Mar 4th

Hello Friends,

 March is just around the corner and I can't wait, nothing like a new month to reinvigorate yourself.  Personally I do like March because this is the month I was born in, but setting that aside it's also a sign winter is on it's last legs. Days get a little longer and many of us working through the winter blues begin to see the light at the end of the tunnel. 

As we work our way through March I will lend my knowledge on cleansing and resetting your metabolism. Spring is an excellent time to do some "house cleaning" it not only helps you to feel more energic but will allow your internal organs to regenerate and heal,  as well boost your immune system as we transition to warmer weather.  If you traditionally are one of those who get a bad cold or a flu during the thaw of winter you will understand where I am coming from. 

So on that note enjoy the last days of February and have a wonderful weekend. Let us look at this week's menu.

Vegetarian Tortilla Soup with Quinoa - This tortilla soup is vegetarian, has a good amount of heat, a smoky flare, some quinoa for heartiness, and the best toppings. As with any tortilla soup, it’s all about the toppings. I like to add crushed tortilla-chips, sliced avocado, plenty of crumbled feta, and maybe even a dollop of Greek yogurt. Oh, and some fresh cilantro too.

Waldorf Salad - If you like blue cheese, toasted walnuts with a little dried fruit, you are going to enjoy this salad. Lots of mixed greens, honey crisp apples and pears with a classic balsamic dressing.  Would complete any meal or make a great light lunch.

Crispy Sesame Garlic Noodles - Homemade spicy chili oil with crispy garlic, shallots, and sesame seeds all tossed with quick-cooking rice noodles and fresh herbs. These noodles are saucy, just a little spicy. Served with some charred broccoli. 

Baked Sesame Orange Cauliflower - a healthier approach to the classic Asian fried chicken. I’ve swapped the chicken for nutrient-packed cauliflower, then oven-baked it until crisp. The cauliflower is tossed in a yummy sesame orange sauce with fresh orange juice and chili flakes. It’s a little sweet and a little spicy with such great flavor, served over steamed rice for a wholesome vegetarian dinner.

Feb 21st - Feb 25th

Happy Friday Folks, I am not going to spend much time chatting. We are going to head straight to the menu. 

Have a wonderful weekend and Happy Family day. 

Creamy White Bean Lemon Pesto Orzo Soup - Kind of like creamy risotto, kind of like soup, and so DELICIOUS. This is wholesome but comforting. It’s warm and creamy, swirled with basil pesto, and finished with parmesan and a pinch of black pepper.

Mint Madness Salad - This salad is so fresh and full of herbs, has the pairing of mint with the delicate anise flavour of fennel, pear and feta. Infused with a mint dressing. A hint of spring in the dead of winter.

Chipotle Cheddar Cauliflower Black Bean Enchiladas -Vegetarian twist on a classic Mexican dish with these Chipotle Cheddar Cauliflower Black Bean Enchiladas. I’ve swapped the meat for nutrient packed cauliflower, but kept things authentic (and delicious) with smoky chipotle powder, hearty black beans, and a nice amount of cheddar cheese. These cauliflower enchiladas are the perfect healthy, yet still delicious, alternative to more traditional versions. 

Indian Coconut Butter Cauliflower - Once again I’ve swapped the chicken for nutrient packed cauliflower, and replaced the heavy cream and butter with rich and creamy coconut milk and coconut oil. This coconut butter cauliflower is the perfect healthy, but still delicious, alternative to the traditional heavier version.

Feb 14th - 18th

As we come into Valentines Day, I hope all of you give yourself some self-care and love.  If you don't put yourself first then  how are you going to be good for anyone else?   Self-care is not being selfish, it should be a priority but of course many devote their time to their work and family, leaving themselves last and that generally means you are depleted.  

Self-care doesn't require a day at the spa or a vacation, although those are all very nice things to do.  It is much more simpler then that, self-care is ensuring you are eating right, getting rest (so good sleep), taking care of your stress and yes quiet time (whatever that looks like to you)  We are ALL are capable of setting aside self-care time to reset ourselves, the question you? Answer honestly and if the answer is no, then for your well-being I truly hope you find the time. You deserve it! 

This weeks menu I doing somethings differently,  hope you enjoy it.  

Have a beautiful week. 

Mushroom Lentil Coq au Vin with Mash Potatoes - Cozy up with a bowl of this flavorful, hearty vegan coq au vin made with mushrooms and french lentils! Served over creamy mashed potatoes, it's the perfect vegan comfort food dinner.

Wild Sage Salad - A sage inspired dressing to accompany a mix of roasted sweet potatoes, toasted pecans, pears, feta with lots of mixed greens. This will pair with a side of chicken or great on it's own.

Mexi Bowl - A bowl with all the Mexican vibes, quinoa, red peppers, black beans, corn, arugula, avocado, red onion, with a cilantro cumin dressing.  Yum!

Ramen Peanut Bowl- reminiscent of pad Thai.  Rice noodles, mix greens, lots of veggies and fresh herbs. Topped with a lime chili dressing.

Feb 7th - Feb 11th

Greeting Friends, 

I hope everyone is doing well, surviving the cold and staying healthy. This time of year can be difficult so please take the right right steps to keep those February blues away. How you feed yourself is so important and will effect your moods. Watch your sugar intake this time of year it is so easy to get off track, too much sugar can weaken your immune system and mess with so many other aspects of your health. Pay attention if you are craving sugar all the time, this is a sign you are eating to much of it. It is like a drug and you can become addicted.  Drink lots of water, herbal tea is good too. Increase your protein intake as you start to reduce your sugar intake.  This will help with the withdrawal symptoms. 

If anyone wants to explore this subject more please do not hesitate to reach out and ask for help. 

Let's take a look at this weeks menu.  

Creamy Moroccan Tomato Soup - Tomatoes, smoky, fiery Moroccan harissa sauce, and creamy coconut milk, all come together to create a delicious rich bowl of tomato soup that’s a flavorful twist on the classic. Topped with some crispy chickpeas.

Charred Broccoli Quinoa Salad with Honey Apple Dijon Dressing - This winter salad is loaded with flavour, while packing a big nutritional punch. The smoky flavour from the charred edges of the broccoli is complemented by the sweet, apple honey dijon dressing. Not to mention fiber and protein from the veggies and quinoa.

Coconut Curry Tofu with Garlic Butter - This Coconut Curry  with Garlic Butter is full of Thai flavors and so good. Made with flavorful Thai curry paste, creamy coconut milk, and a homemade curry powder. The tofu is seasoned, broiled until crispy, and then served in a creamy curry sauce with spicy chili garlic butter. A side of rice soaks up all that yummy curry sauce, so delicious.

Maple Baked Beans with Greens and Biscuits- Baked beans bring me back to my childhood, these are so good and you won't even know there is swiss chard in this dish! Also my homemade biscuits compliment this meal so well.

Jan 31st - Feb 4

Hello February and see ya later January!  I am not a fan of the cold weather the faster the better winter keeps moving, makes me happy.

But I do promise another exciting week of healthy meals for you. 

So I am going to keep it brief and get right to the menu. 

Hungarian Mushroom & Wild Rice Soup - This is a vegan version of the classic Hungarian mushroom soup, not skipping out on the robust dill and paprika flavours  that pair so well with umami-packed mushrooms, wild rice and a rich creamy broth. It is the ultimate warming-on-a chilly- night bowl of comfort.  Not to mention immune boosting and full of antioxidants.

Braised Mediterranean Lentils with Spaghetti Squash - I  love cooking with Mediterranean spices and veggies  then serving them over a big bowl of buttery spaghetti squash .

Can't get much healthier then this meal, time to get your veggie on! Not to mention this meal is gluten-free and packed with protein.

Sweet Potato and Black Bean Enchiladas  - These enchiladas are vegan and so good. Sweet potato, black beans, homemade enchilada sauce with a avocado-cilantro crème and yep all vegan.

Creamy Pesto Spinach and Artichoke Gnocchi -  Inspired by the flavors of Tuscany, this simple, hearty dish is so delicious! Think spinach and artichoke dip, but with the addition of pillowy potato gnocchi, Italian herbs and spices, and a rich creamy sauce.

Jan 24th - 27th

Happy Friday, 

Holy Hannah it is cold out and it doesn't look like it is going to be easing up at all in the next week! With that said, I try my best to come up with food combinations that help boost your immune and keep you feeling good. 

Just like extreme heat, extreme cold can be hard on you, your body has to work harder in order to regulate your temperature, as well as other functions, if you are struggling with the cold you may be dealing with symptoms of fatigue, soreness of joints and headaches.  

This type of weather can stress out your body, and staying hydrated is very important.  Adding some supplements to your daily routine may also benefit you, such as D3, Vitamin C, Zinc, Omega and a probiotic. 

Be kind to yourself, listen to all the messages your body is sending you, feed it the right foods for optimal health. 

If anyone is struggling and needs some help please do not hesitate to ask. 

Now what is on the menu for this week?

Golden Butternut Squash Soup with Crispy Sage - Slow roasted squash with cayenne, blended with creamy coconut milk, topped with toasted pumpkin seeds and crispy sage. This is a popular favourite among my regulars and I understand why. ...delicious.

Honey Garlic Tofu Soba Noodle Bowl - Caramelized tofu in a sweet and tangy honey garlic sauce with soy sauce and ginger. Served over creamy tahini soba noodles with roasted broccoli and brussels sprouts.

Tex mex casserole  - This is a burrito in a bowl, with all the Mexican feels rice, black beans,  and lots of spices. Comes with a side of cashew sour cream. Layers of flavours that won't disappoint.

Harissa Veggie Bites with Tahini Peanut Sauce- spicy quinoa bites, totally unique in flavour, with a yummy dipping sauce you can also use for the salad.  

Jan 17th - 20th

Hi Friends, 

I am not going to spend time chatting but get right to the menu, this week will be another menu to warm you up from the inside out.  Hints of India and Mexico, you may sense my need to be somewhere warm....anyhoo

Let's take a look

Spiced lentil soup - Turmeric, coconut, cumin, cinnamon, and cardamom create an incredibly healing and flavourful broth. Along with some tomatoes, kale to balance out the vegetables, this is not only super healthy but also good for anyone not feeling so good. 

Chipotle cheddar cauliflower black bean enchiladas -I’ve swapped the meat for nutrient packed cauliflower, but kept things authentic (and delicious) with smoky chipotle powder, hearty black beans, and a nice amount of cheddar cheese. These cauliflower enchiladas are the perfect healthy, yet still delicious, alternative to more traditional versions.

Saucy Tahini Noodles with Honey'd Sweet Potatoes -Warm rice noodles tossed in a spicy, slightly salty cilantro-lime tahini sauce and served with honey roasted sweet potatoes and vibrant greens. These noodles are colorful, healthy, and beyond good.

Chipotle Quinoa Sweet Potato Taco Bowl with Cranberry Salsa- The quinoa and sweet potato filling in my opinion is better than any meat filling out there. It is full of flavor and texture. It’s spicy with the slightest hint of sweet from the sweet potatoes. The salsa is what makes this bowl. It is incredible, roasted cranberries, jalapeños, pomegranates and lime juice. 

Topped with all kinds of other yummy toppings this bowl cannot be beat! 

Jan 10th - 13th

Hi Folks, 

Happy Friday, and wow winter is here. I think we are moving into a deep freeze this week. With that in mind I designed some cozy, healthy, make you feel warm from the inside out meals, to help you through this cold snap.  


I know I touched on the importance of mental and emotional health last blog, this time I quickly want to plant the seed of the types of habits we form. Of course we all have our habitual habits that we do everyday that are so unconscious, that you may not think they are causing harm.  But sometimes those are the ones that are the hardest to break or we think "we can't live without".  Habits are basically patterns of behaviors that help us either get through our day, become a vice or a coping skill in times of feeling uncomfortable.   If you sat down and really thought about your personal habits, are they serving you in the best way possible or are they keeping from you living your true authentic life?

I am not here to cast judgement on anyone's behaviour, if you spend your time doing things that bring you joy then these are definitely feeding the right side of your soul. 

But most of us get caught up in doing things that don't necessarily benefit us, like scrolling for hours on our phones or computers, sitting mindlessly in front of the t.v., emotional eating, shopping on the internet, using that glass of wine to make us feel better, or drinking that extra cup of coffee to get some energy? I could go on. 

 Our world is designed to occupy our brains with meaningless entertainment and distractions, this can be a slippery slope to a life of low-self esteem, bad habits and bad decisions. Its a trap, and is designed to manipulate and trick you into thinking it is good for you.  But if is disconnecting you from your true-self, affecting your work or your health, than you might want to re-evaluate them, 

Patterns and habits, can be broken and can change.  Instant gratifications will always give you a false sense of security and ultimately whatever you are running or hiding from will show up again. 

We are entering a time in our lives where we need to be at our best which means developing or improving our habits . Is it time to take your power back? I know I am.  How about you?

Only you can decide 

Spicy Peanut Soup with Halloumi -It’s creamy, just a touch spicy, and layered with sweet potatoes and kale for a bright and healthy soup. Then finish each bowl off with pan-fried Halloumi cheese. This dish is layered with flavor and texture, completely delicious, and perfect for a cold night.

Super Green Stuffed Shells-If you're looking for a warm, winter-friendly way to incorporate more greens into your life, these stuffed shells are it. These shells are vegan, full of fresh greens and protein, topped with homemade marinara sauce.  Yum

Mushroom Paella-This vegan mushroom paella packs a rich punch of flavor thanks to a sofrito base, hearty mushrooms, and artichoke hearts. It's cooked to perfection with lots of tender rice at the center of the skillet and that delectable golden-brown paella crust at the edges.

Roasted beet, baby kale and brie quiche with side salad- This is another one of those favorite for many of my regulars who order every week, How can your go wrong, with roasted beets, kale and brie? The crust is light and not too thick, the right amount of feel good veggies with a fresh side salad.  Makes a great light dinner or lunch.

Jan 4th - 6th

Hello Everyone, 

Happy 2022

 I truly hope everyone had a relaxing Christmas and New Year with friends and family but also found time to regenerate to take on the new year!  I think it goes without saying 2021 was a year to remember or for some would like to forget. With that said time to look forward not backwards.  Right?  

The lesson we can all get from last year is the proper meaning of HEALTH, it is much more then getting exercise and eating right. It also is mental and emotional health. 

How "it feels" is much more important then how it looks, and if it feels off or wrong then that perfect diet and exercise program will only take you so far because if you are emotional or mentally not well, it will show up symptomatically  in your body one way or another.  Trust me when I say this. 

Most of my clients think their symptoms are caused by the food or lack of exercise which are very important, however, it is the emotional junk that we tend to repress or shove under the carpet for another day that accumulates in your cells and does have memory and ultimately will show as a physical symptom.  First they will start as whispers, gentle enough to ignore but then they will start to exasperate  quickly within the body, commonly showing up as digestive issues, inflammation in the joints, skin problems, or hair loss. These are just a few examples but I think you get my point, if still ignored then it becomes even larger, disease such as heart problems, cancer and so on. 

Stress kills, we all know this, I am not sharing anything new here.  

So with 2022, let's ask  ourselves how does it make me feel?  Because those feelings are going to give you answers, all you need to do is listen! This also is important with food, as we tend to eat food that taste good but not necessarily makes us feel good after we have finished it. How you nourish your body will also help your mental/emotional wellbeing.

Are you getting enough protein, complex carbs and good fats? There are lots of indicators if you aren't that your body maybe telling you in the sign of mental fog, fatigue and disruptive sleep {to name a few}.

My goal this year is to continue making "feel good" food, full of plant based, whole foods, and nutrient dense ingredients.

I strive to only bring the best to all my clients so if there is something you would like to see more of, please do not hesitate to share. I welcome all suggestions. 

I decided to ease into this weeks menu, all the items will be ready on Thursday for pick up or delivery. I will be back next week with a full menu.


Mean Green Soup-This Mean Green Vegetable Soup is packed with all kinds of winter vegetable, green lentils for protein, and spices like garlic, ginger, and cayenne that will help fight off winter colds plus rev your metabolism. By far is one of the most requested soups I make which is why I am starting the year off with not only a Shepherd Wellness Fav but also a soup that is full of clean ingredients.

Winter Grain Bowl with Balsamic Dressing -What’s colorful and nutritious and playful and makes your tastebuds feel very alive? This bowl.

Roasted root vegetables, earthy grains, and dried fruit. Dark leafy greens, buttery goat cheese, and lusciously creamy balsamic dressing. 

Vegetarian Shepherd's Pie -Vegetarian Shepherd’s Pie ♡ saucy mushrooms, carrots, and peas topped with creamy mashed potatoes. Real food meets comfort food! Pair this with some crusty bread you for a cozy meal that feeds the soul.

Dec 20th - Dec 23rd

Hello friends, 

Happy Friday!

 I am once again excited about another Monat product that just dropped this morning, as many know one of the main reasons I join this team was because of the wellness line.  I have been in this industry for a long time now and have used many different types of products and many, many different companies.  One thing about the health industry is quality over quantity. You get what you pay for,  so if you drive an expensive car you probably always put premium gas in it, so why would you cheap-out on your own body? Investing in your health, especially in these questionable times seems crystal clear to me, like a flashing neon sign. 

With that said I wanted to share Monat's newest edition to the wellness line the Immune Support.  Nurturing your immune support naturally is truly the best way to get through a tough flu season, as well during times of stress.

 Immune Support is powered by vitamins, minerals and herbal adaptogens delivered in one, easy-to-swallow capsule to help maintain and support immune function.

• Contains vitamins C and D and the minerals zinc, selenium and iron

• Contains 1,000 IUs of plant-based Vitamin D2

• Offers traditional herbal adaptogen ingredients ginseng and echinacea

• Contains a B-vitamin blend including Thiamine, Riboflavin, Niacin, B6, Folate and B12

• Engineered to deliver daily immune support in only one capsule

• Vegan capsules coloured with naturally-green Chlorophyll to protect ingredient quality from sunlight

If this is something that you are interested in please reach out and I would be happy to order it for you. They have introductory price of $46 for a 30 day jar. So really $1.50 a day to help keep you feeling strong and healthy. I also would be happy to advise anyone who needs my health advice in other ways as we come into the new  year. We all want to start on the right foot..!

Here is the menu.

10 Spice Vegetable Soup with Cashew Cream -This is the ultimate bowl of comfort food, made with a decadent creamy broth and loaded with an array of health-boosting spices and vegetables. Perfect way to get all those good for you nutrients you need in one bowl, 

Cauliflower Pot Pie  with Biscuits- This vegan cauliflower pot pie is a nutrient-dense take on the classic comfort food. Celery, carrots, tiny cauliflower florets, and peas are simmered in a rich cauliflower-cashew sauce. The nourishing pot pie filling is then topped with vegan biscuits and baked until hot and bubbly.

Coconut Quinoa and Lentil Curry -This dish is also full of good for us veggies like baby kale, red bell peppers and carrots! Not to mention a heavy dose of ginger, lemon AND lime. I mean, we might as well just call this superfood curry! Not to mention comfort food at it finest. 

Lentil Walnut Apple Loaf with Garlic Mash -This lentil walnut loaf is so delicious, you'll find it hard to resist. fresh herbs, lentils, roasted walnuts, raisons, apple and veggies all baked with a balsamic glaze, paired with garlic mashed potatoes. Vegan and gluten-free.

Chocolate Candy Cane Brownies  - Who doesn't like a good brownie? These a have crushed candy cane on the top to add a festive touch for the holidays.

Dec 13th - Dec 17th


Happy Friday!

This month is flying by at a rapid speed, with that said I would like to mention that I am happy to help with any caterings for those who are entertaining or simply just need a break.  Keep in mind that any of the meals can be duplicated on a larger scale if there is something you enjoyed from past weeks or we can get creative which I love to do.  I have a large array of dips, appetizers and main ideas for all of those who need help in this area.  Also if you have that vegetarian or vegan member of the family  coming to Christmas dinner, we can come up with single meals as well. 

Just wanted to put that out there and as always I so appreciate those who share my services with their friends. Thank you! 

So let's take a look at this weeks menu.  Have a beautiful day. 

Here is the menu.

Cream Of Mushroom Soup with Garlic Breads Crumbs -Staying warm with this Cream of Mushroom Soup with Garlic Herb Breadcrumbs. Mushrooms pureed with garlic, fresh herbs, balsamic vinegar, and a touch of coconut milk to create the perfect savory and incredibly flavorful soup. Finish each bowl off with herby, garlicky, oven-toasted breadcrumbs. It’s creamy, savory, and one of the coziest bowls of soup you’ll enjoy this season! 

Shredded Brussel Sprout and Kale Salad -  I love me a good winter salad! Shredded brussels sprouts, nutty manchego cheese, warm brown butter toasted walnuts, hearty kale and sweet pomegranates. All tossed with a delicious balsamic dressing that’s sweet and tangy. Every bite of this salad is bursting with flavor.

Crispy Sesame Ginger Egg Rolls with Sweet Chili Sauce -These are sweet, spicy, a little crunchy, and all things delicious…and kind of addicting. There’s really nothing not to love. Plus, these are a fun way to get your veggies into you. I also make mine baked not fried so they are much healthier. Comes with a delicious pomegranate chili sauce.

Creamy Golden Rice with Spiced Chickpeas - This Creamy Golden Rice with Spiced Chickpeas is the best bowl of (healthy) comfort food. Kind of like soup, similar to a stew, but creamier with more rice. Turmeric infused golden rice made creamy with coconut milk and made “soupy” with a bit more broth than usual. Topped with extra crispy chickpeas, and a dollop of creamy yogurt. The perfect bowl of warming comfort food that’s also healthy.

Dec 6th - Dec 9th

Greetings Friends, 

Hello December! Hope everyone is taking good care.  I am going to jump right into this week. If there is anyone in need of catering this week, please do not hesitate to ask.

Here is the menu.

Smoky Potato and Kale Soup - Smoky Potato and Kale Soup is the perfect cold-weather dinner…great for nights when you’re craving something warming.  A garlicky smoked paprika broth with potatoes, kale, a touch of lemon, and Manchego cheese. Serve each steaming bowl of soup with crusty bread. It’s hearty, full of greens, and so delicious.

Creamy Artichoke and Spinach Gnocchi -Inspired by the flavors of Tuscany, this simple, hearty dish is so delicious! Think spinach and artichoke dip, but with the addition of pillowy potato gnocchi, Italian herbs and spices, and a rich creamy sauce.  

Thai Butternut Squash Curry with Noodles- This most DELICIOUS winter inspired curry is extra saucy, spicy, sweet, and served over egg noodles.  So good, super healthy, warm and cozy.

Creamy Mushroom Lasagna - Creamy, saucy and lots of mushrooms all jammed in lasagna noodles. Nothing like a hearty and healthy, wrapped in goodness.  And yes it is vegan and dairy free!

Salted Tahini Butter Chocolate Chip Cookies - 6 for $10  Made with almond flour and honey and lightly sweetened for a cookie that’s just a touch healthier. Every bite is slightly crisp on the edges, but soft and chewy in the center. Yum

Nov 29 - Dec 4th


Hard to believe we are entering into the last month of 2021! This can be such a hectic month, we often over extend ourselves in so many ways.  Don't get enough sleep, eat all the wrongs foods, over spend, don't exercise or drink enough water. Only to have to hit the reset button for the new year.  

Why do we do this? It is not like the Christmas Holidays suddenly come at us unexpectedly.  Yet we seem to repeat the same story every year.  Now I maybe over generalizing, however, there is truth in what I just said.  It is all about patterns and habits, you are able to rewrite the story but first you must recognize what is not serving you.  Breaking old habits does take practice and some discipline but if you don't want to set yourself up for a disappointing start to 2022. Now is the time to slow down and give yourself some self love!  You don't require having to wait till the new year, start today! Set yourself up with all the right tools to help you through the holidays, and if you start to feel overwhelmed then sit back and be realistic perhaps you are taking on too much. 

It is okay to say no, because at the end of the day being run down, sick and tired will take all the enjoyment away and I am sure you don't want that.  Get to know your limits, what combinations of food and drink don't work well with you, take a look at your budget, make time for yourself, whether that is down time or exercising, you need it!  Fill your cup with what makes you stronger, healthier and happy.  Where is your energy going too? And if it runs out how will you tend to that?  

Have a plan, ensure it includes yourself as well, give the gift of wellness this month, you will be pleasantly surprised by the results. 

I wish everyone a great week, stay warm, and healthy. 

Here is the menu.

Tuscan White Bean and Lemon Soup - Rich flavours of basil pesto, parmesan, lemon, garlic, lots of vegetables and white beans. This soup is the winter soup you will be looking for as you cozy up to the fire with some nice crusty bread and a glass of wine...if you do that sort of thing.

Crispy Buffalo Quinoa Bites - My twist on a buffalo chicken salad. Crispy quinoa bites are so good, using white beans and quinoa as the base, baked till crispy and tossed in a buffalo sauce, the best part is the vegan ranch dressing which compliments the salad and the bites. Fresh veggies, a hint of spice, you can't go wrong.  Not to mention lots of fiber and, win.

Chipotle Bean Chili -  Nothing beats a slowly simmered chili on a cold wintery day. Made with four kinds of beans, bell peppers, smoky chipotle peppers, and served with plenty of sharp cheddar cheese. This bowl of chili is a hearty, healthy, and cozy vegetarian meal that you can feel good about eating.

Cheddar Cauliflower Black Bean Enchiladas  -  A vegetarian twist on a classic Mexican dish with these Chipotle Cheddar Cauliflower Black Bean Enchiladas. I’ve swapped the meat for nutrient packed cauliflower, but kept things authentic (and delicious) with smoky chipotle powder, hearty black beans, and a nice amount of cheddar cheese. 

Orange Cranberry Muffins - These vegan cranberry almond orange muffins are fluffy, sweet, and bursting with juicy cranberries. Plus, they're packed with fiber, protein, and healthy fats.

Nov 22nd- 26th

Hello Everyone, 

I am excited this morning as it is my youngest son's birthday, today 14 years ago I was having my third baby. To know what path that day would set me on, I wouldn't of believed it. Not only was he a beautiful addition to my family but ultimately he changed the trajectory of my journey and career.  He is so wise beyond his years and I'm extremely grateful to be his mother, as he has taught me so much about life, patience, being true to oneself by being authentic and real, no matter what. Without Sam, I wouldn't of thrown myself into nutrition like I did, or understood autism.  He is a shining star and I am excited to see what the years will bring as I know they will be interesting.  He adds brightness to my days, everyday. 

Thank you for your uniqueness, sense of humour and exceptional way of seeing this messed up world Sammi. My heart is full today. 


I wish everyone a great week, stay warm, and healthy. 

Here is the menu.

Vegetable Wonton Soup - Better than the takeout version… and healthier too! Classic Chinese inspired wonton soup is wontons simmered in a warming soy sauce based broth. Add fresh flavor with ginger and garlic. Add color with charred baby bok choy. I like to finish each bowl off with an addicting toasted sesame chili oil spooned over top. Perfect for cold nights.

Maple Baked Beans with Cheese and Garlic Biscuits - Nothing like homemade baked beans, these are sweet and smoky and the perfect vegetarian meal that can be eaten on its own or as a side. Either way, its full of good for you nutrients and is filling. Paired them up with biscuits this time, a great combo of savory meets sweet.

Marinated Mushroom Bowl - Grilled marinated Portobello mushrooms with mash potatoes and roasted brussel sprouts, healthy stick to your ribs food that won't weigh you down. 

Taco Stuffed Peppers with Cashew Cream - Imagine a burrito stuffed into a pepper, black beans, quinoa. spices, tomatoes and yes cheese. All baked in a oven roasted pepper, along with a side of cashew sour cream. Yum!

Chewy Double Chocolate Peanut Butter Cookies- Well these are not only vegan, but so good, the name of them says it all....Yummy.

Nov 15th - 19th

Hi friends, 

Looks like we are coming into some not so nice weather, many of you may not know but I do lean on the weather as a guide when I design my menus. As most of us whether aware or not are intuitively  guided by seasons on how we eat.  For some its speaks loudly, for others not so much. So this week we have some lightly spiced and cozy meals, all have been popular throughout the years.  I hope these healthier versions you find comfort in and stay warm.  Remember health is wealth and we are coming into flu season. 

For those in the midst of planning Christmas gatherings, please don't hesitate to reach out. This time of year can be hectic and I would be happy to ease some of the stress by providing my catering services.  Together we can design wonderful creations for everyone to enjoy.  

I wish everyone a great week. 

Mean Green Soup - This Mean Green Vegetable Soup is packed with all kinds of winter vegetable, green lentils for protein, and spices like garlic, ginger, and cayenne that will help fight off winter colds plus rev your metabolism. This soup is most definitely a favourite among my clients and is often requested, if you haven't tried it yet I would encourage you too.

Peanut Noodles with Sesame HalloumiThis noodle recipe is all about the sauce.

It’s heavy on the peanut butter, and flavored with Thai curry paste, ginger, honey, and toasted sesame oil, then tossed with rice noodles and topped with fresh lime, basil, and cilantro. For my meat eaters, this would compliment a nice chicken breast or beef slices.

Sweet Potato Curry with Crispy Chickpeas - The perfect bowl of warming comfort food that’s also really healthy.  Using good for us ingredients like sweet potatoes, red lentils, Thai curry paste, and creamy coconut milk. It’s cozy, a little spicy, and filled with vegetables. Finish each bowl off with steamed rice and crispy salty sesame chickpeas. Topped with pomegranates and fresh herbs.

Extra Sticky Kung Pao Cauliflower - Oven-roasted cauliflower tossed in a sweet, spicy, and sticky kung pao sauce. I’ve swapped the chicken for nutrient-packed cauliflower, and replaced the deep frying with oven roasting. This kung pao cauliflower is the perfect healthy, but still delicious, alternative to the traditional heavier sugary version.

Banana chocolate chip muffins - Always trying to make muffins a little healthier without compromising on the taste, much like last weeks muffins these will be vegan and low in sugar. Great for a quick snack or breakfast.

Nov 8th- 12th

Hi Friends, 

My apologies for not posting last weeks blog, however, the site was down and it was beyond my control. Sometimes technology doesn't want to cooperate, so when that happens there isn't much to do but wait. So thank you for those who were patient with the situation.

I hope everyone is having a good week, and settling into November. Remember to take extra care with yourself as we go into daylight savings this weekend, strange how this can mess with ones health but it has been proven that it does affect your overall wellness. 

On that note let's take a look at the menu.

Hungarian Mushroom and Wild Rice Stew - The traditional robust dill and paprika flavours pairs so well with umami packed mushrooms, wild rice and rich, creamy broth.  It is the ultimate bowl of warmth on a chilly night. Also helps boost the immune system thanks to the powerful antioxidants found in the mushrooms, garlic and cayenne. 

Herbed Cheddar Latkes and Kale Salad - Shredded potatoes, sharp cheddar cheese, and fresh herbs, all mixed together and pan-fried into a delicious and crisp potato pancake. Paired with a hearty kale salad.  Yum

Saucy Ginger Sesame Noodles with Caramelized Mushrooms-  Chinese inspired noodles, but wanted it to be a little healthier too. Crispy caramelized mushrooms in a sweet, spicy, tangy ginger garlic sauce, atop noodles in steaming, spicy broth. 

Wild Rice Stuffed Acorn Squash - Sort of like Thanksgiving stuffing in a squash, wild rice, with a mix of spices, spinach and cranberries and fresh herbs, topped with buttery bread crumbs and yes there is cheese!  Makes a great side or the perfect vegetarian meal for one.

Blueberry and Chocolate Chip Muffins - I think the title says it all, makes a great quick breakfast or on - the go snack. Or a small treat with a tea break.

Oct 25th - 29th

Hi Friends, 

I hope everyone had a wonderful week, a few announcements before we get to the this weeks menu.

Firstly, this coming Wednesday I am catering and offering consultations for the Sonder's event of Candle Lit Piano Yoga, it will be a lovely evening of gentle yoga with live music, followed by tea and treats made by yours truly, tarot readings and an opportunity to ask a nutritionist a few questions.  There are still a few spots available, would love to see you there.

Secondly, I apologize  for the  short menu however, I was just notified that I will not have power on Thursday for most of the day. so.... we will back to a full menu by next week. 

I wish all the little people (and older) a happy Halloween, be safe and stay warm! Looks like the we are heading into much cooler weather, which is why all my meals this week are cozy comfort foods to keep you feeling good,!!!

Peanut Noodle Soup with Mango Lime - Spicy, gingery, peanutty, coconutty, and just a little salty, plus a little sweet. YUM. Bunches of broccoli for some much needed veggies, a good amount of peanut butter, rice noodles, plenty of coconut milk, and topped each bowl off with fresh mango and lime zest. The mango and lime zest are key if you ask me.

Vegan Spinach Alfredo Lasagna- Marinara sauce and creamy spinach cauliflower-cashew alfredo sauce are layered with ribbons of lasagna noodles and baked to perfection. Would never know its vegan.

Spicy Black Bean and Lentil Chili with Cashew Sour Cream- This chili I have been making for years and so many now prefer it over one with meat! Its got everything you need, protein, fiber, flavour and will fill your tummy but not feel so heavy like beef does, it’s a beyond delicious, cozy winter meal!

Classic Chocolate Chip Cookies  -I mean....who doesn't like a chocolate chip cookie at the end of a hard day? These are chewy, full of chocolate and perfect to pair with you coffee or tea.

Oct 18th - 22nd

This weeks menu! 

Spicy Peanut Soup with Sesame Halloumi - It’s creamy, just a touch spicy, and layered with sweet potatoes and kale for a bright and healthy soup. Then finish each bowl off with pan-fried Halloumi cheese. This dish is layered with flavor and texture, completely delicious, and perfect for a cold night.

Creamy Pesto Spinach and Artichoke Gnocchi- Inspired by the flavors of Tuscany, this simple, hearty dish is so delicious! Think spinach and artichoke dip, but with the addition of pillowy potato gnocchi, Italian herbs and spices, and a rich creamy sauce. Truly one of those all-in-one dinners that everyone at the table will love.

Nutty Crusted Butternut Squash with Crispy Herb Chickpeas Bowl- Crunchy nut encrusted squash, marinated kale, and Spice roasted chickpeas. Yes, this is  AMAZING!!! Not mention it is insanely healthy.

Creamy Mushroom, Green Bean and Wild Rice Casserole- Creamy heavenly, umami delight, lots of rich flavours, with a smoky velvety sauce, topped with panko and sliced almonds. Makes a great side for any meal or on its own. 

Cinnamon Pumpkin Cranberry Muffins- Tis the season, I am not the hugest pumpkin fan but I do love anything covered in cinnamon. So why not right?  Plus I love baking with fresh cranberries. This combo is delicious.

Oct 11th - 14th 

Greetings Friends

Firstly I want to wish everyone a Happy Thanksgiving, I hope everyone finds time this weekend to enjoy good food, family and friends. 

I firmly believe you don't need a holiday to practice gratitude, however,  this time of year is a great reminder.

Gratitude is a powerful positive force. Far from a fluffy or frivolous concept, it has real impact on physical health, emotional wellbeing, motivation, engagement and belonging.

Gratitude is also the root of happiness. It tends to focus you on what you have and replace a sense of what you might be lacking. According to some philosophers, you can’t feel both grateful and unhappy, so when your mind focuses on all you are thankful for, you’re more likely to feel joy. 

In addition, when you are more grateful, you tend to focus on the present—appreciating right now—and this can reduce a sense of yearning or anxiety about the future. In fact, what you’re grateful for today may be something you hoped for yesterday. In addition, by focusing on all you have, you perceive those elements of your life as growing larger. Hence, gratitude tends to give you a feeling of fullness—that what you have is enough—and this is associated with contentment.

Being thankful can liberate you from a preoccupation with yourself and focus you more on the bigger picture—which tends to predict positive experiences.

Gratitude is good, and it has plenty of positive effects. It may also be what can help get us through the last miles of the pandemic marathon. Staying present, being attentive to others and appreciating all we have—just as we wait for all we want—can help us get to the finish line.

I hope you take the time to sit and reflect, share your gratitude with those all around you. This  doesn't require much effort other then a quick phone call or message. Shine your light and appreciation it would go unheard. 

On that note, allow me to say  a big THANK YOU to all my clients and followers, without you I would not be able to do what I do.  You make my heart full.

Now let's look at this weeks menu! 


Maple Baked Beans with Jalapeno Corn Muffins- There's something about baked beans that bring me back to being a child, of course this is a much healthier version then the canned  with  complex flavours of sweet, smoky and tangy. Paired with a jalapeño corn muffin, so good. (FYI are not spicy)

Bruschetta Veggie Burger and Potato Wedges- These burgers are bursting with sunny Italian flavours, fresh basil, sundried tomatoes, lemon and garlic. Not to mention lots of protein and fiber, topped with a wiped feta and a side of potato wedges. Can't go wrong.

Tex - Mex Casserole with Cashew Sour Cream - This is basically a burrito in a bowl! Vegetables, healthy proteins, grains, and a kick of heat. It’s pure comfort food.

Chocolate Almond Butter Zucchini Muffins- So you guess it, baking is back on the menu. Thought I'd start with a healthy on the go muffin. Has to have chocolate of course...but these are low in sugar and all organic ingredients.  Because we all need treats!

Oct 4th - 8th

Hello October!

 A time to share with family for Thanksgiving celebrations, chase goblins, to set out our pumpkins and watch the leaves turn, Sunday drives, family bonfires and long walks in the forest.

Fall is one of my most favourite times of the year.  So much beauty and of course we are blessed with the bounty of the harvest season. Lots to be grateful for, I hope everyone has a chance to get out and enjoy this weather, perhaps pick apples or head over to the pumpkin patch for some family fun. 

Most importantly, simply taking the time to be with loved ones and enjoy each day as they come. 

This weeks menu is all about comfort food, made healthy. So enjoy!