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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.

Why Would I Want Collagen?

September 20th - 24th

I don't normally blend my two business together, however Monat has just released it's first product from its Wellness line and I couldn't be more excited! 

Firstly,  I am well versed on the importance of collagen and have tried many different companies, and even after you read this I hope you can see the reasons why it would be important to add to you daily routine regardless of which product you decided to use.

What is collagen?

Collagen is the most abundant protein in your body, accounting for about one-third of its protein composition.

It’s one of the major building blocks of bones, skin, muscles, tendons, and ligaments. Collagen is also found in many other body parts, including blood vessels, corneas, and teeth.

You can think of it as the “glue” that holds all these things together. 

What does it do in your body?

There are at least 16 types of collagen. The four main types are type I, II, III, and IV.

Here’s a closer look at the four main types of collagen and their roles in your body:

Type I. This type accounts for 90% of your body’s collagen and is made of densely packed fibers. It provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth.

Type II. This type is made of more loosely packed fibers and found in elastic cartilage, which cushions your joints.

Type III. This type supports the structure of muscles, organs, and arteries.

Type IV. This type helps with filtration and is found in the layers of your skin.

As you age, your body produces less and lower quality collagen.

One of the visible signs of this is in your skin, which becomes less firm and supple. Cartilage also weakens with age.

Things that damage collagen

Perhaps it’s even more important to avoid the following collagen-destroying behaviors:

Eating too much sugar and refined carbs. Sugar interferes with collagen’s ability to repair itself. Minimize your consumption of added sugar and refined carbs.

Getting too much sunshine. Ultraviolet radiation can reduce collagen production. Avoid excessive sun exposure.

Smoking. Smoking reduces collagen production. This can impair wound healing and lead to wrinkles .

Some autoimmune disorders, such as lupus, can also damage collagen.

The benefits of using a collagen supplement are many but the primary ones are for strengthening of skin, hair and nails, to build muscle and to help aid inflammation, this also includes leaky gut and intestinal issues.

Many probably consider it as a beauty aid, however I am here to tell you first hand how it has helped manage my arthritis after my cancer treatments. It works AMAZING! and still does, as over the years I continue to use it on a daily basis.

What I love about the Monat Collagen is the clean ingredients, they have added B and C vitamins and zinc, along with all the essential amino acids that help your body to produce your own collagen. 

I simply drink this once again and away I go. For those of you who have used collagen products you would be familiar with the price point which can get pretty expensive.

If you are interested in learning more about the Monat Collagen send me a message as the deal they have right now is soooo good, not to mention they offer another deal where you can also try their premium skincare.  I would happy to help you out!

But more important is we all need this and if you are don't doing the best in your diet then introducing a collagen supplement may be exactly what you need.

This Week's Menu

  • Creamy Tortellini Vegetable Soup-  A mix of vegetables, simmered with Italian seasonings, a splash of wine, kale, and cheese tortellini. Great served with  some crusty bread. It’s hearty, full of greens, and so delicious

Roasted Beet, Kale and Brie Quiche with a Salad-  This quiche speaks for itself, a buttery crust, with roasted beets, brie and greens, comes paired with a side mixed salad.  So good.

Indian Coconut Butter Cauliflower-  My vegan twist on a classic Indian dish with this Indian Coconut Butter Cauliflower. 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.

Greek Orzo Stuffed Peppers with Lemony Basil Tomatoes-  These Greek Orzo Stuffed Red Peppers are quick, simple, vegetarian, healthy, and SO GOOD. Slow roasted red peppers stuffed with greek orzo, feta cheese, and topped with fresh lemony basil tomatoes.

September 13th - 17th

Congratulations to all the kids out there who made it through the first week of school.  I know this time of year is normally full of adjustments, new schedules and routines.  There is a lot of change on the horizon, so more then ever we need to remember to be kind, show respect, listen, have a little extra patience and most of all show support and love for those around us. 

Let's keep that vibration high. 

Thank you for all of those who take the time to message me about  their appreciation for their meals.  I love the feedback.

As a side note I will start bringing back baked goods, so don't hesitate to request some.

This Week's Menu

  • Golden Butternut Squash Soup with Crispy Sage- This soup screams fall, creamy indulgent texture with a hint of spice and crispy sage on top.  Vegan and dairy-free

Roasted Zucchini Burger with Whipped feta and Broccoli Caesar-  Roasted zucchini, garlic, quinoa and whipped feta. It’s a winning combo that definitely gives the beef burger a run for its money…well, I mean, if you’re open to veggie burgers of course! The side salad is nothing to shy away from either, together you get the perfect combo of yum!

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.

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.

Hello September!

September 6th - 10th


This Week's Menu

  • Sweet Potato Kale Salad- Roasted sweet potato and chickpeas with pumpkin spice and maple syrup with garlicky marinated kale, tips the scales for the norm on a salad. This has flavour, texture, fiber, protein and lots of vitamin and nutrients. Let food be your medicine❤

Peanut noodles with sesame halloumi-  Peanut noodles with sesame halloumi. This meal has spice, peanut, herbs and crispy veggies. I don't know about you but as the weather gets colder I crave warm and and comforting foods. This one hits the spot!

Vibrant Spring Broccoli Buddha Bowl- This bowl is full of all the good for us veggies, grains, proteins, and healthy fats that our bodies need to keep us going through busy days. Comes with a turmeric dressing that will change your life. Trust me, this bowl is a life saver, and it also happens to be SO DELISH…

  Chipotle cheddar cauliflower black bean enchiladas with mango avocado salsa- 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.

Focusing on What We Can Do

Aug 23th - 27th

Hi Folks, 

  We are quickly approaching the end of August, many of us will start focusing on the fall season which as we all know is also flu season too. 

As a mom and a nutritionist I like to be prepared for any sickness that comes into the house, now is the time to also keep everyone's immune systems strong and vital. 

 Not always a bad idea to start before all the hectic back to school running around, to stock up on things we may need to help everyone start on the right foot. 

Unfortunately for us Ontarians, we know the weather story is going to change quickly and soon we will be up against a colder season (trust me I am not rushing anything) which for many means also flu and cold's, of course its seems much worse now with the never ending pandemic. Which is why more then ever we need to be prepared, like my grandmother used to say " An ounce of prevention is a pound of cure".

Many of you may not know but I worked in a health food store for over 6 years, not only did I have access to many different types of supplements but all sort of cold and flu remedies, I was very fortunate to gain a lot of knowledge of these products as well use them for myself and family. So I thought I would share how I prepare for the flu season. Having these products readily on hand can be extremely beneficial when the first signs of illness begin to show its ugly head and are safe for all ages.

Before I start listing off my favourite products, I should discuss the the importance of lifestyle, these simple things should be practiced all year long.

Drink plenty of fluids.

Water is the best. Many of us have heard that we should drink eight, eight-ounce glasses of water per day. That can be hard to do. Instead, try drinking a glass of water when you wake up to start your day off right. Your body is dehydrated from sleeping, so this is a great way to remedy that immediately. Another tip: If you like warm or iced drinks, try non-caffeinated teas, which you can include in your daily water tally.

Exercise regularly.

We often think of exercise as a way to prevent chronic illnesses, such as heart disease and high blood pressure, or as a way to keep weight in control. But exercise also can contribute to general good health including a healthy immune system. Exercise can promote good blood circulation, which allows your cells and substances of the immune system to move through your body freely to do their job efficiently.

Stress less.

Stress drains your ability to stay strong. If you have big or little stressors daily, your system is constantly pushed to overcome that stress. One way I de-stress is by giving myself time for "self-care." This means different things for different people, but essentially it's doing things that "refill your tank." I like to read a good book, journal or exercise. Even singing or prayer can lift me up.

Get a good night's sleep.

Sleep is a regenerative process for your body. When you are sleep deprived your natural immune cells, or T cells, go down, and inflammatory cytokines (inflammation cells) go up. That means good sleep results in strengthening your immunity.

Eat foods with probiotics.

The Food and Agriculture Organization of the United Nations defines probiotics as "live microorganisms, which, when administered in adequate amounts, confer a health benefit." Research shows that probiotics are some of the best foods to boost immunity. Include regularly eating fermented and cultured foods that contain probiotics (look for "live active cultures" on the label).

If you haven't tried probiotic foods before, the flavors can be strong, so you may want to start with a little at a time. Even a teaspoon or so a day can help you develop a taste for these beneficial foods. If you want to explore taking a probiotic supplement, talk to your health provider. There are a variety of options available in the vitamin section of natural food stores.

Eat a well-balanced diet.

Eating a healthy, balanced diet can help keep you well. Eat a rainbow of vegetables and fruits daily to ensure you're getting a variety of nutrients. Lean proteins and complex carbohydrates, like brown rice and quinoa, are also part of a healthy diet. Minimize processed foods, sugar and beverages that have no nutrients, like pop.

Although it can be challenging to do all of these things on an ongoing basis, do as much as you can. Consistently taking good care of yourself is the best way to support your overall health and immunity.

Here are the products I keep on hand for when I start to not feel well. I will leave a website for each company for those who need more information.

A. Vogel Echinaforce Extra Strength Tablets - Clinically shown to help prevent and relieve the symptoms of upper respiratory tract infections (URTI), such as the common cold and the flu. I recommend slightly chewing the tablets and allowing them to dissolve under the tongue for best results. These tablets come in all strengths for children and young adults.

The other Echinaforce product that works great is the throat spray, For painful inflammation and infections of the throat such as pharyngitis, tonsillitis, soreness and hoarseness.

A reduction in discomfort may be noticeable as early as the first application. This product has served to be great for the kids who don't like swallowing pills or taking syrups.

Marseille's Remedy Thieves Oil - Marseille’s Remedy is based on the original recipe, a blend of 5 classic oils: clove, lemon, eucalyptus, rosemary, and cinnamon bark. This formula was marketed by medical suppliers as the first line of defense for hundreds of years, and has been a staple of pestilent prevention in every plague since its formulation and had been a staple in my house for many years! This has to be one of the most amazing products that really work for sore throat, stuffy noses, pain in the joints, toothaches, bug bites, headaches and so much more. It is amicrobial, anti-inflammatory, will fight air pathogens when diffused or inhaled and combat black mold. It comes in the oil and balm form.

Nin Jiom Pei Pa Koa Herbal Syrup - Nin Jiom Pei Pa Koa is a pleasant tasting natural herbal based liquid especially formulated for relief of minor discomfort and to protect irritated areas in sore mouth and sore throat, contains no alcohol, artificial flavors, colors, or preservatives.

Nin Jiom is an expectorant and works off basic Chinese medicine principles. Get rid of the problem and soothe the remaining inflammation. Nin Jiom helps you expel phlegm while the honey, herbs, fruits, and flowers coat and soothe your raw throat.

So there you go folks, I would add a good vitamin C and vitamin D3 to the mix as part of your daily routine.

All of these products can be found at your local health food store and are very reasonable in priced.

Don't wait till you don't feel well, get on top of it, stock your cupboard with your favourite herbal tea, good quality honey and these products, I promise you won't be sorry. 

This Week's Menu

  • Thai Butternut Curry- This most DELICIOUS autumn inspired curry is extra saucy, spicy, sweet, and served over rice noodles, super healthy, warm and cozy. Perfect for the busy nights ahead.

Chickpea Salad-  Mashed chickpeas create a texture very similar to flaked chicken and the sauce gets a boost from a creamy eggless mayonnaise. I’ve also added a hefty amount of crunchy vegetables like celery, green onion, pickles, and bell peppers to give it a great crunch and loads of fibre. Served on marinated kale, but goes well in a wrap or sandwich, or on crackers. If you have a picnic or road trip in store you’ll be happy to know that it packs well.

Black Bean Rice Burger with Kale Slaw- These burgers feature chewy black beans, hearty mushrooms and nutty brown rice with a gentle heat from smoked paprika and chipotle powder. Served with a kale slaw this time, healthy comfort food at its best. Oh and my special sauce...which seals the deal on yum! 

Chipotle Cauliflower Tacos with Jalapeno Verde- Saucy-spicy cauliflower with smoky poblano peppers stuffed into warmed tortillas. Top with a creamy jalapeño cilantro garlic verde sauce, plus avocados, feta, pumpkin seeds and cilantro and you’ll have tacos you won’t soon forget.

Happy Friday 13th

Aug 16th - 19th

Hi Friends, 

Happy Friday the 13th! 

Going to keep it brief and wish everyone a great weekend, stay safe and most of all have fun! 

Here is the menu for next week.

This Week's Menu

  • Crunchy Dill Chickpea Pancakes with Lemon Garlic Aioli- Dill pickle fans will like these, not to mention I have been making them for clients. Savory dill pickle, carrots with chickpea flour...they are gluten-free, high in protein and come with the yummiest aioli. So good.

Soba Noodle Salad-  This tasty Soba Noodle Salad is not only vegan, but also gluten-free and nut-free! With a dressing that's packing a punch of flavour with tahini, rice vinegar and garlic, this salad is quite addictive. Full of good for your veggies and crispy tofu.

Vegan BBQ Jackfruit Burrito - This vegan bbq jackfruit burrito is guaranteed to satisfy. Warm cilantro-lime rice, saucy bbq jackfruit, crunchy cabbage + romaine, creamy guacamole, and spicy chipotle sauce are tucked into and rolled up in a giant flour tortilla.

Southwest Pasta Salad-  This southwest vegan pasta salad is packed with veggies. Think juicy cherry tomatoes, salty black olives, black beans, fire-roasted corn, scallions, and just a touch of cilantro for a pop of green goodness. The veggies get tossed with heaps of  pasta and a creamy cashew-based chipotle dressing. Whether you’re vegan, vegetarian, or a meat-lover through and through, this southwest vegan pasta salad is bound to wind up in your lineup of summer favourites.

Treat Yourself Well

Aug 9th - 12th

Hi Friends, 

As always I hope all my lovely readers are feeling good and enjoying life! 

Looks like this week will be bringing on the another heatwave, not everyone does well in the heat. If you are one of those be sure to treat yourself with extra care. It is very easy to become dehydrated and not eat well, which will immediately ruin your day. 

I also just would like to say a big THANK YOU it has been privledge to be catering so many lovely events, wedding showers, proms and birthday celebrations.  If you are looking for someone to take over the work so you can relax and enjoy your company I can help.  Simply reach out to me by email or text, together I work with your budget and health concerns while providing a worry free meal for all your friends and family.

On that note let's take a look at this week's menu. I decided to compile all the favourite meals from my client's this week, I hope you enjoy them. 

This Week's Menu

  • Mango Summer Rolls with Thai Chili Sauce- These are light and pretty and oh so yummy! Stuffed my favorite's, fresh mango, avocado, bell peppers, shredded cabbage and lots of fresh herbs. paired with a homemade Thai Chili Sauce.

Dill Pickle Pasta Salad-  This vegan dill pickle pasta salad offers a tangy twist on a classic macaroni salad. Pasta, pickles, vegan cheddar cheese + scallions are tossed in a tangy, creamy dill-pickle-laced dressing. Perfect side for a BBQ.

Loaded Greek Quinoa Salad-  This salad is a popular one with my clients, full of protein, lots of good for you veggies with a Greek flair, all piled on homemade garlic hummus. Filling and layered with flavours. This salad is a meal on it's own.

Roasted Asparagus and Baby Potato Salad with French Lentils- Protein-packed and perfect for summer, this French green lentil salad makes a lovely side dish or main course. Roasted potatoes and asparagus are folded into the salad along with a tangy mustard-lemon dressing. 

Happy Long Weekend!

Aug 3rd - 5th 

Hi Folks, 

Can you believe it is already August? Wow, with another long weekend ahead of us too, this holiday to me always signifies the summer is half over, truly such a short season.  Which is why I always encourage everyone to get outside and take it all in before Mother Nature comes and takes it away again. 

So I hope everyone gets to spend quality time doing what they  want this weekend, be safe and have fun!

This weeks menu is also short for that reason, there will only be one pick up day which is Thursday. 

So  let's take a look a this week's menu.

This Week's Menu

  • Green Gazpacho- Soup in the summer is not for everyone but this soup will make you glow from the inside out.  It's refreshing and can be enjoyed post workout or as a light lunch. This rich and creamy a base of cucumber and avocado with a slight zesty kick from garlic and lime, topped with roasted pumpkin seeds, green onion and tomato. So healthy, so good.

Greek Pasta with Oregano, Basil and Lemon Parmesan-  this is a lovely, summery pasta dish with a delicious herby dressing, along with roasted red peppers, tomatoes, red onion and cucumber. Topped with a lemon, oregano and basil parmesan that you  will love. 

Charred Broccoli Quinoa Salad with Apple Honey Dijon Dressing-  this salad is hearty and full of nutrients. The smoky flavour of the charred broccoli is complemented by the sweet apple honey dijon dressing and is sure to satisfy.... would work great as a side for any BBQ or a quick healthy meal.

Benefits of Watermelon

July 26th - July 29th

Hi Folks, 

I hope that this blog finds everyone well and enjoying their summer. Now that are we in the thick of the season, there is so much wonderful produce and fruit that is being grown right in out backyard.  Ontario is so bountiful and will be right up to the end of September for all sorts of fresh food. 

My focus today I thought  needed to be on watermelon and all its healing benefits. 

Watermelon is a summertime staple, and truly one of the most beautiful, delicious, and fun fruits to enjoy. Fortunately it’s also incredibly good for you. 

Watermelon is an excellent fruit that effectively hydrates, detoxifies, and cleanses the entire body on a cellular level. It is rich in vitamins A and C as well as lycopene, beta-carotene, lutein, and zeaxanthin which are excellent for providing protection from lung, mouth, pancreatic, breast, prostate, endometrial, and colon cancer.

Watermelon is also known to significantly reduce inflammation, help flush out edema, aid in weight loss, and alleviate depression. Watermelon can also boost the immune system as well as strengthen vision. Watermelon is not nearly as high in sugar as most people think as it has half the sugar than an apple.

Watermelon is loaded with antioxidants that have the ability to neutralize free radical molecules and aid in the prevention of chronic illnesses. The rind of the watermelon is equally beneficial as it is one of the highest organic sodium foods in nature and one of the best sources of chlorophyll and can be juiced for a delicious and healing drink.

And, if you are lucky enough to get a watermelon with black seeds, even better! Crunch those seeds up too, they have an amazing effect on the nervous system, aiding in relaxing the body and lowering blood pressure and contain helpful amounts of iron, zinc, and protein.

 So there you go! Next time you are heading to the store pick up a nice watermelon and enjoy, knowing you are doing the body goood!

Now let's look at this weeks menu

This Week's Menu

  • Vegan Mediterranean Un-Tuna Salad- This vegan Mediterranean un-tuna salad is unbelievably reminiscent of the real thing, its base gets a helping hand from an unexpected veggie ingredient: artichokes. When pulsed in a food processor, artichoke hearts take on a flaky texture that both looks and feels a whole lot like flaked tuna. Adding the Mediterranean flair of sun-dried tomatoes , olives, roasted red pepper and parsley. This will come served on a healthy serving of marinated kale but would taste great with crackers, in a pita or in a sandwich with slices of cucumber. Full of protein and fiber, a win win for any meal. 

Vegan Wild Rice Crunch Salad with Creamy Curried Dressing-  perfectly chewy wild rice gets tossed with halved red grapes, diced green apple, thinly sliced celery, scallions, raisins, and cilantro before being coated in the creamy curried cashew dressing. The result is a salad that is savory, sweet, subtly spicy, crunchy, juicy, nutty, chewy, and altogether wonderful.

Brown Butter Corn and Feta Orzo- orzo pasta is tossed in a browned butter pan sauce with sweet caramelized shallots, charred corn, cherry tomatoes, fresh herbs, and salty feta cheese. Every bite is layered with delicious summer flavors. 

Schezwan Peanut and Chili Zucchini Noodles-  Don't be thrown off by the name, this meal isn't super spicy but does have a nice balance of zucchini and real pasta noodles mix in with a peanut and tahini sauce, topped with tomatoes, baby peppers, basil and cilantro. Such a fresh way to enjoy all the local grown veggies we have in our grasp now.

Finding The Hidden Treasures

July 19th- 23th

Wow, what a week! Between the crazy weather, dealing with the gypsy moths flying all over and the tornado yesterday I don't know what to think. Mother Nature is throwing us some interesting curve balls to say the least.  

 It is not all bad, which is why I feel we all have hidden treasures to seek among all the uncertainty that lingers in the air.  We of course have had some beautiful days, many are going on those long awaited trips to see family and friends and the fact Ontario is officially moving into the next phase of opening up the economy is definitely worthy of a celebration. 

Finding the positive when things go sideways is in my mind so important and has helped me in the last year.  I have learned you can find beauty even in those dark days.  

My prayers go out to all of those who have been afflicted by yesterdays storm, the destruction will take time and many will need our help along the way.  My heart is full to read about the help that many have offered so far, Barrie has an amazing and giving community which I am proud to be apart of.  

So everyone stay safe and continue to find the small treasures along the way.  

On that note I hope everyone has good week and let's look at this weeks menu


This Week's Menu

  • Buffalo Cauliflower Salad- This vegan buffalo cauliflower salad is everything a salad should be: veggie-packed with a wide range of flavors + textures and generously doused in drizzles of cool cashew ranch. All vegan and gluten-free. 

Summer Coconut Chickpea Curry with rice-  A mix of sweet corn, zucchini, coconut milk, creamy tahini, lemon, plenty of curry powder, and cayenne for some heat. Serve over steamed rice and top with fried halloumi cheese and crispy chickpeas. This dish is layered with flavor and texture, and completely delicious.

Creamy Cajun Pasta - all the spicy Cajun flavor you will love with lots of fresh veggies. Once you taste it, it’s hard to believe that the sauce is dairy-free!

Sunflower Seed Veggie Burgers with Fried Halloumi and Curried Tahini Sauce - These protein packed veggies burgers are like no other, full of texture with the sunflowers seed and quinoa, topped with salty halloumi and a hint of spice with the curry sauce.  A party in the mouth.

I'm Back!

July 12th - 16th

Hello Folks,

Well we are in the thick of summer now and I hope everyone is taking it all in! I had the opportunity to get away with the kids camping for a few days, so needed. Disconnecting from the our phones and hanging out in the woods.  The weather wasn't the best but honestly we made the best of it and had a great time hiking, sitting by a campfire and spending much needed time together. 

But I am back, rested and ready to serve up some healthy meals for another week.  I am also doing catering and cooking classes again for those who would like me to host a party! For more details message me, I would love to help make those backyard celebrations easy for all. 

So let's see what is on the menu this week.


This Week's Menu

  • Vegan Un-Chicken Salad- this vegan un-chicken salad is unbelievably reminiscent of the real thing. Most vegan chicken salads use a base solely derived from mashed chickpeas. Although this version relies on the trusty beans as well, its base gets a helping hand from an unexpected veggie ingredient: artichokes. When pulsed in a food processor, artichoke hearts take on a flaky texture that both looks and feels a whole lot like shredded or flaked chicken.  I quite like the texture and protein-boost that the combination of artichokes and chickpeas provides.

Vietnamese Rice Noodle Salad with Mushrooms and Spicy Peanut Vinaigrette - Vietnamese Rice Noodle Salad with Mushrooms and Spicy Peanut Vinaigrette.  A mix of lettuce, carrots, cucumbers, rice noodles, crispy shallots, and grilled sesame marinated mushrooms caps. Add in some heat with a spicy peanut vinaigrette, then balance it all out with a squeeze of lime.

Herb Cheddar Latkes and Side 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 side salad, so good!

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

School's Out For Summer!

June 28th - July 1st

Hello Everyone,

Let's sing it it....School's out for summer! I can hear the huge sighs of relief all over the province.

If there is one school year that we all are glad to see over from a parent or student perspective is  2021.  I realize we have all had to pivot to how this year has been thrown at us. But I really empathize with the kids trying to do well in school. This was not an easy year. 

I know I speak for many when I say I hold these kids in high regards, they did it!  I am the proud parent of two graduates this year, my youngest is heading to Eastview High School and my eldest is off too University of Guelph!  I can't even tell you how insanely pleased I am with my kids, this year was a mentally challenging year and to stay the course is truly remarkable. 

We are definitely testing our youth these days, creating creative and resilient young folks, who didn't give up on themselves. 

I still remember what it felt like that first day when you woke up to your summer holidays, so free, so light!  

We all deserve to have a break but the kids really earned it in my mind. 

So congratulations to all the young folks who worked hard, I hope all  of you take the time to celebrate your accomplishments, you deserve it. 

Also with the beginning of the summer looks like we are heading into another heat wave, so I decided to keep the menu light and fresh for this week. 

Let's take a look at this week's menu.


This Week's Menu

  • Dill Pickle Salad-  This vegan dill pickle pasta salad offers a tangy twist on a classic macaroni salad. Pasta, pickles, vegan cheddar cheese + scallions are tossed in a tangy, creamy dill-pickle-laced dressing. Perfect side for a BBQ. 

Chickpea Salad - Mashed chickpeas create a texture very similar to flaked chicken and the sauce gets a boost from a creamy eggless mayonnaise. I’ve also added a hefty amount of crunchy vegetables like celery, green onion, pickles, and bell peppers to give it a great crunch and loads of fibre. Serve this salad in pieces of Boston lettuce, in a wrap or sandwich, or on crackers. If you have a picnic or road trip in store you’ll be happy to know that it packs well.

Peanut Noodles with Sesame Halloumi - It’s heavy on the peanut butter, and flavored with Thai curry paste, ginger, honey, and toasted sesame oil, then tossed with hot noodles and topped with fresh lime, basil, and cilantro. To add an extra layer of texture and flavor I pan-fried some Halloumi cheese in tamari and sesame oil. It’s kind of like crispy tofu…but better.  So good!

Cauliflower "Potato" Salad - This is a perfect alternative to potatoes and is also a great compliment to any BBQ. Full of good for you veggies, fresh herbs and can easily be served up with crackers, wraps or toasted bread. 

Understanding SuperFoods And How To Use Them

June 21 - June 24