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Spicy Roasted Beet and Goat Cheese Salad 

2 bunches of medium red or golden beets, tops trimmed and quartered

2 Tbsp coconut oil or olive oil 


1/2 tsp cumin 

1/2 tsp paprika

Pinch of chile powder  

1/4 tsp sea salt

5 cups arugula, spinach or mixed greens 

4 ounces Ashley Goat Cheese By Alberts Leap, crumbled 

Toasted walnuts or pistachios, chopped (optional)


1/2 cup olive oil 

2 Tbsp white wine vinegar 

2 Tbsp fresh squeezed orange juice 

1 Tbsp balsamic vinegar 

Salt and pepper to taste 

Serves 4

Preheat oven to 400 degrees. Toss beets with oil and spice blend then lay flat on a baking sheet and roast for 30 min, or until tender. 

Mix dressing ingredients together and set aside. Assemble salad by laying down greens, top with roasted beets and drizzle enough dressing to lightly coat. Top with crumbled goat cheese and optional toasted walnuts or pistachios. Serve. 


Sunflower Broccoli Salad

2 cups fresh broccoli florets

2 strips bacon, cooked

1 green onion, chopped

1 Tbsp cranberries, chopped

1 Tbsp sunflower seeds


3 Tbsp plain yogurt

3 Tbsp sour cream

1 Tbsp maple syrup

2 tsp white vinegar

Makes 2 servings

In a bowl, combine the broccoli, bacon, onion, cranberries and sunflower kernels. In a small bowl, combine the dressing ingredients; stir until smooth. Pour over broccoli mixture and toss gently. Cover and refrigerate for at least 2 hours before serving, stirring occasionally.


Green Bean Tomato Salad

3 cups fresh green beans, cooked and cooled 

1 pint cherry or grape tomatoes, halved

1/2 red onion, diced   

1/2 cup crumbled Feta cheese


4 Tbsp olive oil

3 Tbsp red wine vinegar

1 tsp lemon zest

1 Tbsp fresh-squeezed lemon juice

2-3 garlic cloves, finely chopped

3/4 tsp salt

1/4 tsp freshly-ground black pepper

2 Tbsp chopped fresh mint

Serves 4-6

Whisk together dressing ingredients with the exception of the mint in a small bowl and allow flavours to merry while you prep salad ingredients. In a bowl, combine cooked beans, tomatoes, red onion and chopped mint. Pour dressing over beans and toss gently topping with feta cheese.


“Cream” of Broccoli Soup using Coconut Milk 

1 Tbsp olive oil

2 cloves of garlic, chopped

1/4 cup diced onion

1 inch of fresh ginger, peeled and chopped

5 cups fresh broccoli, roughly chopped

3 cups gold potatoes, peeled and diced

Fresh water, as needed

1 cup coconut milk, or to taste

1/4 tsp ground nutmeg

A handful of fresh parsley, roughly chopped

Salt and pepper to taste

Serves 4

Heat the olive oil in a large soup pot over medium heat and stir in garlic, onion, nutmeg and ginger. Add the cut up broccoli, and gold potatoes. Add just enough water to cover vegetables.

Bring vegetables to a high simmer. Cover the pot, and reduce heat to a medium simmer. Cook for about 20 min, until the potatoes and broccoli are fork tender. Remove pot from heat. Use an immersion blender to puree soup. 

Return the pot to the stove and add coconut milk. Stir and heat through gently, do not boil. Stir in chopped parsley, taste and adjust seasonings.


Cream of Mushroom Soup

1/4 cup butter

1 1/2 cups chopped scallions

8 cups chopped mushrooms

4 cups 2% milk

4 cups chicken broth

1/3 cup flour

1/2 tsp ground thyme

1 tsp. salt

1/4 tsp. pepper

Serves 8-10

Saute the scallions in butter/margarine for 5 mins.

Add mushrooms and stir for 3 mins.  Remove pan from heat.

Combine chicken broth, flour and milk.  Add to mushrooms in steady stream, whisking the entire time.

Bring soup to a boil over med. heat.  Simmer, stirring for 5 mins. until soup thickens.  Add thyme, salt and pepper.


Iron Rich Lentil Salad

1 1/2 cups lentils

1 bunch rainbow chard, stems removed and thinly sliced

½ cup carrots, thinly sliced and quartered

½ cup celery, sliced 

1/2 cup red pepper, diced

¼ cup  red onion, diced

½ cup fresh parsley, chopped

2 Tbsp toasted pumpkin seeds


3 +1 Tbsp olive oil

1 Tbsp balsamic vinegar

1 Tbsp lemon juice

½ tsp ground cumin

1 tsp Dijon mustard

1 clove garlic, minced

Salt and pepper, to taste

Serves 4-6

Heat a Tbsp of olive oil in a medium-sized sauce pan. Add thinly sliced chard and sauté just until lightly wilted. Remove from heat and set aside.

Combine the dressing ingredients in a large bowl. Add the lentils to the dressing and toss. Add celery, carrot, red pepper, onion and parsley, gently toss. Adjust seasonings to taste. Pour lentils over sautéed chard and top with toasted pumpkin seeds.