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What to cook this week
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In-season
Produce
Eggs
Dairy
Pasture-raised
Poultry + Meats
Fish
Seafood
Whole Grains
Nuts + Seeds
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Tomato, Zucchini & Beans
High summer tomatoes, zucchini and green beans are abundant right now, and this week’s recipes are set to help you capture all those great flavours in simple, healthy, anti-inflammatory dishes.
RECIPES
Superfood Breakfast Scramble
Balsamic Tomato & Quinoa Salad
Zucchini Fritters
Roasted Tomato & Wine Cap Mushroom Pasta
Mediterranean Chickpea Tomato Salad
Chocolate Zucchini Oat Muffins
Easy Summery Bites
This week’s recipes focus on fun food and easy summery bites that make the most of the beautiful bounty of tomatoes, herbs, berries, greens and beans in our gardens, farms and markets ~ perfect bites for sultry sunny days and warm summery nights.
RECIPES
Blackberry Salad with Pecan & Sunflower Seed Granola
Tomato, Green Bean & Basil Salad
Hormone Balancing Peach & Berry Parfait
Hot Smoked Salmon Brunch
Mediterranean Chickpea Pancakes
Tomato, Burrata & Olive Board
Cooling Foods for Leo Season
This week we have a new moon cycle in the fiery sign of Leo. A new moon cycle is always a great opportunity to rest our intention on our goals for the month ahead and refocus our energy on what matters most ~ our health!
This week’s recipes focus on gentle, cooling and strengthening foods that are great to support us in the heat of summer and simple to make.
Sugar-free, whole food, high fibre dishes with lots of fruits and vegetables are cooling and help to support detoxification + manage inflammation.
RECIPES
Blueberry Smoothie ~ Whole Plant Protein
Blueberry, Red Currant & Daylily Salad
Blueberry & Yoghurt Oat Parfait
Tomato, Cucumber & Summer Squash Ribbon Salad
Kale & Green Bean Pesto
Grilled Zucchini & Cumin Scented Black Bean Salad
Easy Summer Entertaining
This week’s recipes focus on easy anti-inflammatory dishes that do not contain any of the common ingredients associated with causing inflammation in the body, like sugar, dairy, gluten and chemical preservatives. Following an anti-inflammatory diet can help ease symptoms and reduce the risk of chronic disease.
These fresh, light and fun recipes are great for easy entertaining and focusing on using the bounty of summer produce in our gardens, farms and markets.
RECIPES
Blueberry Chia Parfait
Kohlrabi & Yellow Beet Miso Bites
Grilled Mediterranean Vegetable Salad
Yellow Bean, Cucumber & Radish Salad
Blackened Fish Tacos
Kohlrabi, Cabbage & Flat Green Bean Slaw Salad
Nourishing Mineral-rich Meals
Use food as medicine every day by incorporating lots of mineral-rich plants like parsley, herbs, greens and seaweed. This week’s recipes offer a simple, straightforward approach to eating meals that strengthen our immune system and deeply nourish our bodies.
RECIPES
Super Green Smoothie
Zucchini & Kale Frittata
Iron Maiden Pesto
Green Bean, Cucumber and Radish Salad
Veggie Fried Rice
Grilled Zucchini, Snap Pea & Black Bean Salad
Summer Salad Days
Your dose of kitchen medicine is all about salads this week; minimal cooking dishes using lots of vegetables. Light and easy, simple meals you can enjoy for days with an array of in-season farm-fresh produce.
RECIPES
Raspberry Smoothie Bowls
Tempeh Botanical Bowls with Quinoa & Peanut Sauce
Garden Salsa Bowls with Dulse and Seeds
Balsamic Chicken Salad with Sauerkraut
White Bean Cucumber Salad
Peaches, Plums and Berries with Mint
What to cook this week?
Eat well, cook well and take care of your health & wellness ~ times are crazy! There is not much united in these United States right now as we go into this July 4th long weekend.
You might not feel like we have much to celebrate or toasting the nation right now. What we do have is gardens and farmer’s markets full of gorgeous vibrant produce and beautiful warm weather to inspire us to get outside, eat great food and take care of our health and wellbeing.
Visit your local farmers and gardens for some goodness this weekend, cook something fabulous for yourself with love, take care of you ~ eat to thrive.
RECIPES
Red White & Blue Potato Salad
Asian-Style Salmon Burgers
Summer Chickpea Salad with Olives
Beetroot Muhammara Dip
Blueberry Oat Muffins
Berry & Bee Balm Salad
Scapes n’ Spears & Berries
This week’s seasonal living patch-to-plate recipes embrace garlic scapes, the last of the asparagus spears and more strawberry love.
You can make the asparagus quinoa muffins using the asparagus quinoa risotto from last week, giving you 2 meals in 1 with very little extra time and effort in the kitchen—great for goodness-on the-go veggie & protein snacks & easy meals. Double your batch sizes depending on your crowd.
RECIPES
Real Strawberry Kefir Smoothie
Strawberry Rhubarb Compote ~ Sugar-free
Asparagus & Swiss Chard Quinoa Egg Muffins
Spinach & Garlic Scape Risotto
Black Lentil, Pea & Radish Salad
Curry Spiced Grilled Chicken & Asparagus
What to cook this week… celebrating the Summer Solstice.
Our Summer Solstice recipes this week are set to help you celebrate all those great late spring-early summer fruits & vegetable flavours ~ patch-to-plate & farm-to-table style living. Tuesday is the summer solstice, the official first day of summer, the mid-point in our calendar and the longest day of the year.
RECIPES
Strawberry Oat Milk
Squashed Strawberry Parfait
Strawberry Rhubarb Oat & Quinoa Bake
Balsamic Cucumber & Kohlrabi Salad
Asparagus & Swiss Chard Quinoa Risotto
Fresh Rhubarb, Radish & Herb Salsa
What to cook this week… Spring Fusion Flavours
Mixing it up a little this week and stirring in some fusion flavours making the most of our late spring asparagus, sun-ripe strawberries, rhubarb, garlic scapes, herbs and greens.
RECIPES
Strawberry Bircher Muesli
Simple Coconut Macaroons ~ serve with fresh strawberries.
Kimchi & Kale Frittata
Asparagus & Black Rice Noodle Bowls
Sesame Soy Asparagus Salad
Chilli Rhubarb Braised Beef Short Ribs ~ Instant Pot
Strawberry delights.
Sun sweetened strawberries are perfect for picking this month ~ it is the BEST time of year to enjoy these fabulous berries! Asparagus and chive flowers, radishes and lots of leafy greens are also an in-season full flavour highlight.
RECIPES
Strawberry Rhubarb Salad w/ Coconut & Sage Flowers
Real Strawberry Yoghurt
Strawberry Oat Slice
Asparagus & Broccoli Pasta
Mixed Lettuce & Chive Salad
Goat Cheese & Fresh Strawberry Rhubarb Relish
Late May Bounty
What to cook this week to celebrate the bounty of late May, memorial day long weekend and the unofficial kick-off of outdoor summer fun and food.
RECIPES
Smoked Salmon Asparagus & Chive Oat Pancakes
Strawberry Rosé Spritzer
Strawberry Oat Muffins
Lemon Roasted Fish with Greens
Asparagus Salad
Spiced Turkey & Zucchini Burgers
Essential Spring Flavours
What to cook this week with produce from your locals to capture plate fulls of essential spring flavours.
Asparagus, strawberries, arugula, hakurei turnips, spinach and chive blossoms are all in season and coming into our kitchens as we bring in the essential flavours of spring.
RECIPES
Strawberry Smoothie
Goji Sunflower Cereal
Chive Flower Vinegar
Asparagus & Spinach Scrambled Eggs
Hakurei Turnip & Rocket Salad
Old Bay Spiced Chicken & Dirty Asparagus Rice
Asparagus & Rhubarb
What to cook this week with in-season produce from your local farms, farmers’ markets, CSA and gardens.
This week, we are bringing asparagus spears and rhubarb stalks into our kitchens with some simple, clean recipes that let us taste these farm-fresh vegetables’ flavours.
Meal ideas
Brunch ~ asparagus frittata + microgreen salad + rhubarb, berry bowls.
Dinner ~ chicken + grilled asparagus + salad + rhubarb apple crumble.
Veg night ~ black beans with asparagus < great for tacos, botanical bowls.
RECIPES
Rhubarb & Mixed Berry Botanical Bowls
Spinach & Asparagus Frittata
Apple & Rhubarb Crumble
Microgreen & Radish Salad
Garlic Thyme Chicken & Asparagus
Black Beans with Asparagus
Our Mother Nature
Celebrating our mother nature; recipe ideas of what to cook this week with produce from your local farms, farmers’ markets, CSA and gardens.
We all have different mothers, and there are many different ways to mother and be mothered ~ mother nature is our shared great mother; she nourishes and nurtures us every day of our lives if we let her.
As we celebrate all those people in our lives that are mother figures to us let us not forget our great mother and all the gifts she grants us every day as we live our lives in the crazy and beautiful world.
RECIPES
Steamed Sweet Potato Salad with Pesto
Green Spark Pesto
Hakurei Turnip Salad
Botanical Blueberry & Seed Bowls
Rhubarb Blueberry Oat & Almond Cake
Orange Maple Roasted Rhubarb – add Japanese Knotweed
Eating Greens & Weeds
Spring has sprung, and I am delighted to see blossoms, buds and green plant babies popping up and stretching towards the sun’s warmth.
I am grateful to witness spring unfolding here in Maine; see the flush of blossoms and greenness after a long, white grey winter.
This week’s menu focuses on nourishment with gentle recipes, lots of greens and some weeds! Nettles – Urtica Dioica – stinging nettles are weeds, and they are a profoundly nourishing tonic food rich in minerals, vitamins, protein, an excellent tonic food and medicinal herb. When you dry, cook or plunge in hot water, the “sting” dissolves, leaving you with a nourishing and versatile herb with a mild flavour.
Nettles have been used as food and medicine for generations treating everything from seasonal allergies to joint and bone ailments, blood pressure, urinary system dis-ease and skin conditions. Nettles strengthen and tone the body, especially the kidneys, and are a great reproductive tonic, helpful for cooling the symptoms of menopause.
RECIPES
Warm Apple & Berry Botanical Bowls
Nettle & Spinach Frittata
Superfood Salad with Nuts & Seeds
Carrot, Coconut & Spinach Dal
Harissa Carrot Meatball & Microgreen Salad
Fresh Nettle Tea
Daily Supportive + Eco-Conscious
Get the most “nutritional bang for your bite” and use food as medicine first!
Learn how to be smart, savvy and more eco-conscious by making nut milk and seed blends at home that cost less, are healthier, plastic-free and help you add immune, digestive and hormone support to your daily diet.
RECIPES
How to make Cashew Milk
Super Seed Mix
Balancing Super Seed Cereal
Mushroom & Sweet Potato Botanical Bowls
Spiced Salted Almond Cookies
Tuscan Quinoa & Kale with Broccoli
Easter & Passover
Easter and Passover are upon us ~ a time to celebrate rebirth and gather those near and dear around the table to share a meal, seasonal greens, some fun with eggs and lots of chocolate.
This week’s menu is for sharing; the recipes have fresh flavours and are grain-free (bar the muffins). There is a fabulous chocolate dessert you can make in 3 ways to suit all the diet styles and warming spiced carrot gluten-free muffins that are pantry adaptable to help you cook with ease to accommodate your guests.
RECIPES
Turkish Brunch
Spiced Apple & Carrot Muffins
Basil Dip with Vegetable Crudite
Grilled Lamb Chops with Pesto Potatoes
Pansy Salad with Spring Greens
Chocolate Pudding ~ 3 Diet Styles
Blending Traditions
Writing this menu made me think about food and traditions and how cooking can blend traditions across oceans and times.
Food is a great communicator; it is welcoming and can show sentiment, compassion, love, gratitude and abundance without a single spoken word.
Next week is Passover & Easter ~ two different religious celebrations with solid food traditions and a central theme of rebirth.
I grew up knowing nothing about Passover; I have learned much over years of cooking Passover meals for an extraordinary family; it has become a tradition for me and a cherished event.
This week’s menu reflects recipes from the Passover meals I cater each year.
I always make brisket and my grandmother’s pavlova or meringues with berries and cream, a blending of traditions!
RECIPES
Quick Super Veg Breakfast
Roasted Buttercup Squash & Chickpea Soup
Spring Salad Greens
Instant Pot Brisket with White Beans
Roasted Potatoes & Yams
Grandma’s Pavlova
Your No Fool
Your No Fool ~ cooking fabulous, flavourful and nourishing recipes each week to strengthen your body, mind & spirit!
Happy April and happy new moon in Aries, a time of new beginnings, the element of fire with energy that fuels creativity and makes stuff happen.
Spring traditionally is the season to focus on our liver, gall bladder and digestion in holistic healing practices like Ayurveda, Chinese Medicine, Eastern and Western Herbalism.
A time to eat lighter, cleansing foods in tune with growing seasonal greens.
A time to awaken and ready our bodies for the warmer expansive seasons, ignite our digestive fire with bitter and spicy flavours and let go of all that no longer serves us as we spring forward.
This week’s menu mixes it up, keeping dishes aligned with lighter early spring style foods and bright with punchy flavours.
RECIPES
Blueberry Hemp & Flaxseed Smoothie
Kimchi & Kale Frittata
Harissa Roasted Carrots & Herb Quinoa
Crunchy Salad Greens & Reds w/ Mustard Vinaigrette
Chicken & Kale Curry
Apple & Blueberry Oat Crisp
Spinach & Spice
Spinach and warming spices are featured this week to help us move gently towards the spring season and integrate lighter, greener, cleaner foods while supporting our digestion and immune system.
Shop your local farmer’s market; they’ve still got some great root vegetables and squashes and ALWAYS always have the best greens ~ nutrition begins in the soil, and small regenerative farmers grow the most nutrient-dense, vibrant and flavourful foods!
RECIPES
Apple, Yoghurt Chia Bowl w/ Blueberries
Spinach & Feta Chickpea Pancakes w/ Smokey Tahini Dressing
Spring Greens & Tomato Pasta
Grated Beet & Spring Green Salad
Thai Red Kabocha Squash Curry
Botanical Kitchen Muesli Cookies
Welcoming Spring 🌷 Vernal Equinox
This week we welcome spring with the vernal equinox, a time in the year when we celebrate fresh, new beginnings and experience the delicate balance of day and night, light and dark, bitter and sweet.
Early spring is mud season here in the north, nature’s great reminder to keep moving forward, change habits and movements, lighten our load so we don’t get stuck in the mud – physically, emotionally and metabolically.
Time for spring greens and lighter, cleaner eating!
This week’s menu and recipes help us shift gently towards spring’s lightness.
RECIPES
Quinoa Parfait with Apple Sauce
Early Spring Salad + Cranberry Dressing
Pumpkin Hummus
Cardamom Spiced Lentils with Spinach
Chocolate Fruit & Seed Energy Bites
Quick Skillet Butternut, Black Bean & Swiss Chard
Bountiful Bowls
Breakfast, lunch and dinner bowls brimming with lots of vibrant fruits and vegetables, you will be sure to get your daily dose of healthful whole foods with this menu.
RECIPES
BK Berry Oatmeal
Roasted Sweet Potato & Avocado Bowls
Quick Skillet Home Fries & Mushroom Brunch Bowls
Spinach with Black Lentils & Quinoa
Spaghetti Bolognese Meat Sauce
Mixed Berry Cashew Crème
Vibrant & Flavourful
Big, bold flavours that are fresh, light and bright + vibrant colours from anti-oxidant rich fruits, vegetables and herbs make this menu both delicious and immune supportive.
Self-care and healthy eating habits are made easy here with anti-inflammatory, anti-oxidant rich ingredients in recipes that are both swift and simple.
RECIPES
Blueberry Oat Milk
Vanilla Maple Granola Clusters
Beet & Herb Hummus with Watermelon Radish
Chilli Maple Roasted Chickpea & Almonds with Greens
Coconut Chilli & Lime Roasted Fish with Veggie Peeler Salad
Pistachio Coconut Bliss Bites
Good Mood Food
Optimising our digestive health improves our overall well-being;
good mood food is all about that!
How do you feel ~ body, mind & spirit ~ digestion, energy, mood & emotions?
What we eat affects how we feel; there is a genuine and intricate connection between our gut and brain called the vagus nerve, responsible for crucial functions like mood and immune response, rest and digest, heart rate and metabolism.
This gut-brain connection is like a super-highway with bidirectional communication between our emotional and cognitive brain and our intestinal functions; good health begins with good digestion, and the gut affects the brain!
This week’s menu focuses on anti-inflammatory + high fibre + blood sugar balancing + living foods and restorative recipes to help improve our digestive function, gut microbiome, energy and mood.
RECIPES
Apple Cider Vinegar Drink
Berry Super Seed Parfait ✾ Pre + Probiotic
Cracked Oat, Apple & Berry Bake
Quick Miso Noodle Cups
Broccoli, Almond and Caramelised Onion Salad
Sweet Potato & Black Bean Chilli
Local Maine Vibe ~ Apple Cider Vinegar @Ricker Hill
Cracked Oats @Maine Grains Miso @go-en fermented foods
Grounding and Strengthening
February can be that month when things feel a little “meh”, and we need to dig deep to get through it and move forward with intention.
Grounding spices, umami flavours, + strengthening foods with probiotics, plants and protein can really help us emotionally and energetically ground to gather the strength we need to stick with those goals we set!
RECIPES
Almond, Coconut & Golden Berry Muesli
Cauliflower Red Lentil Daal with Kale
Poached Broccoli & Swiss Chard Miso Broth
White Bean & Garlic Smash w/ Parsley + Rocket & Aleppo Pepper
Garam Masala & Mustard Roasted Vegetables
Beef & Kale Burgers w/ Oats
Cooking is L💕VE
This Valentines give a nourishing gift you made to the ones you love.
Cooking nourishing food is one of the greatest acts of LOVE & practising self-love & self-care.
This weeks menu is curated to help you celebrate with nourishing seasonal foods and adaptable recipes to suit different diet styles and health goals.
Not everyone loves chocolate and can eat all the things ~ we honour that here at Botanical Kitchen & LOVE to help you eat to thrive!
RECIPES
Sweet Potato & Kale Fritters
Smashed Raspberry Coconut Salad
Green Hummus + Watermelon Radish Crackers
Watermelon Radish & Celery Root Salad
Baked Pumpkin Risotto with Spinach
Balsamic Herb Marinated Chicken
Raspberry Lemon Cashew Crèmes
White Chocolate Goat Cheese Cheesecake
Chocolate Pudding ~ 3 Diet Styles
To show your LOVE for healthy food & a vibrant community
💕shop at your local farms & markets.
Heart Healthy ❤️ Low Cholesterol
February is heart health awareness month here in the USA. I have just read some terrifying statistics of what we have going on nationally and internationally; 10’s millions of people have heart disease and are losing their lives to the disease each year.
“The reality is the lifetime risk of developing heart disease is 1 in 5 people,” says the world heart foundation…that is crazy and scary. Clearly, as a society, we need to up our cooking ingredient game and start making some significant dietary and lifestyle changes to help ourselves and those we love!
The American Heart Association notes over 100 million people have high cholesterol. Gosh, that is some serious food for thought numbers right there! Needless to say, this week’s recipes are heart-healthy, high fibre and low cholesterol.
RECIPES
Blueberry Apple Baked Quinoa
Balsamic Beetroot & Broccoli Quinoa
Tuscan Lentils, Potatoes & Spinach
Old Bay Lemon Mustard Roasted Fish
Celery Root Remoulade
Citrus Kiwi & Pomegranate Fruit Salad
Fab Fun Food
For the love of fabulous and fun food! This week’s recipes help bring full flavours and bowls full of nourishment and joy to the table using simple + seasonal ingredients.
RECIPES
Self-care Brekkie Bowl w/ Banana
Roasted Cauliflower Salad
Shiitake Mushroom, Potato & Thyme Frittata
Italian Spiced Pork & Chard Pasta Bowls
Roasted Sweet Potato & Black Bean Tacos
Banana Date Teff Bread
Veg Out Menu
Veggie recipes for vegging out; easy nourishing meals that are simple to prepare.
Sometimes you just need to veg out and gift yourself time-out.
~ in the words of one of my fav yogi’s ~ ” be sure to take time to be a human being, not a human doing”.
RECIPES
Tuscan Kale & White Bean Soup
Healthy Carrot & Olive Oil Cornbread
Spice Roasted Sweet Potatoes & Brussels
Broccoli Rice Noodles
Miso Chilli Roasted Tofu, Broccoli & Cashews
Quinoa Chickpea Veggie Bowls
Warming & Nourishing Dishes
This week is all about warming and nourishing meals to help support the body, mind and soul. January and new beginnings can feel somewhat bleak and overwhelming; self-care and eating nutritious meals helps us feel grounded.
Our featured menu ingredients are oats, apples and winter vegetables.
Their plant benefits include; soothing our nervous system, helping us stay grounded, supporting our immunity with essential vitamins, minerals and lots of fibre for our gut health and digestion.
The first full moon of 2022 is rising this weekend. I’m sending you warm wishes and nourishing dishes that I hope will be garnished with grace and a little full moon magic for you.
RECIPES
Apple & Cranberry Baked Oats
Oat Hot Chocolate
Savoury Sweet Potato Oat Pancakes
Roasted Hubbard Squash Soup
Chocolate Apple Tahini Muffins
Roasted Chicken & White Bean Cassoulet
Light + Simple Fusion Flavours
This week’s recipes are light, simple and full of seasonal vegetables, herbs and bright fusion flavours.
Our featured menu ingredient is mung bean sprouts, a beloved Ayurvedic legume for its sweet qualities, calming, Sattvic effect on mind and body.
Mung bean sprouts are easy to digest and a good source of plant protein.
RECIPES
Apple & Coconut Salad
Beansprout & Scallion Frittata
Miso Soup with Beansprouts & Bok Choy
Miso Roasted Fish & Broccoli with Greens
Glass Noodle Rainbow Vegetable Salad
Roasted Squash Salad with Peanut Satay Sauce
New year wishes of abundant health & joy!
Ringing in a new year full of new beginnings and possibilities; wishing you vibrant health, abundant joy and happiness throughout the coming year.
RECIPES
Blueberry Banana Oat Pancakes
Fresh Cranberry, Orange & Ginger Fizz
Winter Citrus Salad with Pomegranate
Thai Red Kabocha Pumpkin Curry
Turkey & Veggie Chilli
Chocolate Sunflower & Walnut Truffles
Nourishing Gifts
Nourishing food is one of the greatest gifts you can give and receive.
Give gifts of healthy treats you have made with love!
These recipes are all gluten-free, refined-sugar-free with dairy-free substitutes. Each recipe offers swaps and substitutes so you can work with what you have – see our shopping list at a glance link below.
RECIPES
Rosemary Infused Raw Honey
Cranberry Cashew Granola
Chocolate Chip Sunflower Cookies
Chocolate Tahini Bliss Balls
Simple Coconut Macaroons
Lemon Cashew Cream Pots
Pumpkin Hummus
Body Balance Quinoa Bread
Rosemary & Sundried Tomato Butter
Simple + Savvy + Sustainable
This week’s recipes are simple & savvy, with lots of seasonal root vegetables, greens & ingredients to help make eating healthily sustainable.
RECIPES
BK Berry Oatmeal
Botanical Kitchen Muesli Cookies
Quick Miso Noodle Cups
Smoky Roasted Black Bean Tacos
Parsnip & Sweet Potato Oven Fries
Roasted Vegetable Rosti
Total Eclipse | Bittersweet Balancing Recipes
Sun and moon | light and dark | bitter and sweet ~ a total eclipse across our sky this week with a new moon rising.
Be gentle with your energy, eat well, cook, enjoy the flavours of our food & honour the bittersweet balance of our journey through the natural world.
Bitter flavours help “fire up” our digestive system ~ eating bitter foods aids digestion. Naturally sweet foods are nourishing and soothing.
This week’s recipes use natural ingredients to give you a flavourful bitter & sweet balance without added refined sugars or starches.
RECIPES
Superpower Berry Smoothie
Breakfast Crunch Cereal
Coconut & Cacao Nib Chia Pudding
Hot Smoked Salmon Brunch
Carrot & Ginger Soup
Roasted Butternut with Tomatoes, Tofu & Greens
Roasted Mushroom & Sweet Potato Bowls
Raspberry Blender Sorbet
Cereal Crunch Chocolate Peanut Bites
Eat to THRIVE
Anti-Inflammatory Holiday Menu
Our Holiday Menu + Recipe focus is all about eating to THRIVE and helping you take care of yourself while enjoying the seasonal festivities.
The holidays are a fun, joyous time for some but can be challenging and confronting for many of us. I have designed this menu to make eating holiday meals easier for all of us who love to eat festive food but need to take extra care with our food choices and energy around what we eat.
Inflammation and our bodies response to eating certain foods is a real thing! Some of us are more sensitive than others to certain foods, and none of us wants to “pay-for-it” by spending time and energy feeling “not-so-great because of what we ate”.
Take care of yourself this holiday season; we have delicious, in-season recipes that are refined-sugar-free, dairy-free, refined flours & gluten-free + plant-focussed.
RECIPES
Apple & Currant Bircher Muesli
Apple & Cranberry Baked Oats
Blueberry Quinoa Truffles
Roasted Buttercup Squash & Chickpea Soup
Herb Roasted Almonds & Pumpkin Seeds
Spicy Roasted Pumpkin & Chickpea Salad
Cabbage, Bok Choy & Radish Salad
Apple Cider Vinaigrette
Apple, Fennel & Celeriac Salad
Baked Butternut & Red Lentil Curry
Cider & Spice Roasted Nuts
Lemon Cashew Tart with Blueberry Compote
Fall Flavoured Sugar-free Recipes
Seasonal festive fall flavours and warming foods; lots of spice and all things nice and sugar-free!!
RECIPES
Botanical Kitchen Muesli
Berry BK Muesli to-go
Delicata & Halloumi Frittata
Green Hummus & Watermelon Radish Crackers
Super Greens Hummus
Delicata Squash & Watermelon Radish Salad
Spicy Roasted Seasonal Vegetables + Salad
Rainbow Root Vegetable Salad
Cider Spiced Poached Pears
Pumpkin Spice & a Scorpio New Moon
Recipes for healthy + festive spiced snacks & meals that are great for sharing with in-season ingredients and a simple, sustainable food-as-medicine focus!
A new moon in Scorpio is a good time to focus and reset on our inner-wellbeing and what we need to support our health.
The holiday season is at our heels; it is that time of year when all our good-food intentions and goals can slip away… we find ourselves eating lots of sugar and feeling “not so great”!
These recipes will help you keep on track with good, fun festive food.
RECIPES
Walnut Milk
Amaranth & Millet Porridge
Pumpkin Spiced Hot Chocolate
Avocado Rice Cracker Snacks
Roasted Cauliflower Salad
Spiced Squash & Bean Smash
Spiced Apple Tahini Teff Bread
Pumpkin | Cake Spice Blend + Benefits
Pumpkin Spiced Salted Almond Cookies
Celebrating the Spirits
Foods to celebrate Samhain + Halloween + Día de Los Muertos.
Every year between Oct 31st – Nov 3rd we celebrate the Spirit Word with food, costumes, rituals, and festivals ~ a tradition rooted in ancient cultures.
Some traditional foods used during these celebrations include; apples, corn, pumpkins, nuts, seeds, cider, tamales, mole, spices, cinnamon, sage, rosemary, chocolate, sugary-sweet-treats, hot chocolate, cookies, bread, puffed amaranth and honey.
Samhain is a pagan celebration marking the end of the summer & harvest season + the celestial midpoint between autumn equinox and winter solstice. Samhain honours the closeness of the spirit world, the sun, the season of darkness, food and the seeds of future plans.
Halloween ~ All Hallows Eve ~ Eve before the Christian celebrated All Saints Day. Halloween traditions originated from the Samhain festivals.
Día de Los Muertos ~ the Day of the dead is the Mexican celebration to honour loved ones passed when the veil between the two worlds is believed to be at its thinnest.
RECIPES
Pumpkin Spiced Tahini Granola
Creamy Date & Tahini Hot Chocolate
Squashed Blackberry 👀 Yoghurt
Cider & Spice Roasted Nuts
Watermelon Radish & Celery Salad
Chicken, Pumpkin & Kale Curry
Chocolate Sunflower & Walnut Truffles
Orange Rosemary Water
Oat Chocolate Chip Cookies
Apples & Autumn Dishes
Healthy autumn dishes with warming spices & crisp fresh flavours cook in-season food from local farms ~ eat to THRIVE!
It is true what they say ~ an apple a day is great for your health, and fall apples plucked straight from the tree are as good as it gets!!
RECIPES
Apple Cider Vinegar Cleansing Drink
Apple & Currant Bircher Muesli
Apples with Vanilla Maple Yoghurt Dip
Cracked Oat, Apple & Berry Breakfast Bake
Roasted Tomato, Kale & Feta Frittata
Apple, Fennel & Celeriac Salad
Garam Masala & Mustard Roasted Vegetable Salad
Spiced Apple & Carrot Oat Muffins
Garlic Roasted Yam, Tomato & Green Bean Salad
A Salad a Day
Recipes that are heart-healthy, blood-sugar balancing, low carb, low-fat and nutrient-dense with lots of food as medicine qualities.
Smashed Raspberry Coconut Salad
Mint Tea & Melon Salad
Apple Blueberry Salad
Oak Leaf Lettuce & Apple Salad with Celery & Thyme
Mushroom & Peanut Larb Veggie Salad
Wombok Cabbage & Mint Salad
Grilled Halloumi & Quinoa Kale Salad
Cauliflower Salad with Toasted Sunflower Seeds
Black Lentil & Radish Salad
East & West Fusion Flavours
East & West fusion recipes + meal ideas using lots of in-season vegetables and the same ingredients twice to help you save time and get the most “nutritional bang for your bite” every day!
Apple Yoghurt Chia Bowl w/ Blueberries
Swiss Chard & Sweet Potato Frittata
Veggie Bolognese w/ Mushrooms + Swiss Chard
Veggie Bolognese on Toasted Quinoa Millet Bread
Red Cabbage, Celery, Cilantro & Mint Salad
Roasted Red Pepper Crouton Salad w/ Gochujang Tahini Sauce
Quinoa Millet Bread
Sumac Roasted Cherry Tomatoes & Chickpeas
Spiced Turkey & Zucchini Burgers
Colours ~ eat the rainbow
Early autumn colours full of immune-supportive antioxidants infuse our plates, gardens and fields with vibrant fruits, vegetables and herbs.
Steel Cut Oats – soak + quick cook
Apple Berry Compote
Apple Berry Parfait
Basil Dip with Cauliflower & Carrot Crudite
Broccoli, Almond & Caramelised Onion Salad
Roasted Tomato & Garlic Dip
Yam, Kale & Bean Tacos
Slaw Style Salad
Potato & Green Beans with Basil Pesto
Harvest Moon
This week’s recipes honour September’s Harvest Moon, the first days of fall, the abundant varieties in our farms and gardens right now.
If you have not had a chance to get out and enjoy your local farm’s and markets, Harvest time is spectacular in New England there are so many deep and fresh flavours to choose from!
Peach & Fig Salad w/ Tulsi
Zucchini Bread w/ Oats and Olive Oil
Quick Super Veg Breakfast
Roasted Wedges w/ Cherry Tomatoes & Garlic
Herb Garden Hummus & Veggie Platter
Easy Roasted Tomato & Wine Cap Mushroom Pasta
Edamame Cucumber & Radish Salad
Lettuce Radicchio & Herb Salad
Spiced Halibut w/ Corn & Tomato Salad
Late Summer Dishes
Dishes, meal ideas and recipes using the best of our late-summer bounty to capture the essence of fading summer flavours.
Peach Raspberry & Basil Smoothie
Beetroot Tomato & Feta Salad
Late-Season Berries & Flowering Herbal Water
Tomato & White Bean Veggie Bowls
Grilled Zucchini Corn & Cotija Salad
Tomato Tomatillo & Cucumber Salad
Tomato Poblano & Zucchini Braised Chicken
Apple Rhubarb & Blueberry Oat Crumble
Peach Basil & Bourbon Infusion + Cocktail
Sweet & Fruitful beginnings
This week brings us a new moon in Virgo + the Jewish New Year + back to school ~ all symbols of new beginnings, setting intentions, goals and wishes for a sweet and fruitful future.
My intention & goal is to create recipes to help you eat to thrive using in-season produce to support our local farmers and strength our urban food communities.
Recipes for Sweet & Fruitful September beginnings
Apple & Currant Bircher Muesli
Tomato Bruschetta + Hummus Bites
Apple & Oat Honey Muffins
Corn & Quinoa Salad w/ Cucumber Ribbons
Garlic + Chilli Braised Tomatoes & Kale
Grilled Cabbage Salad w/ Miso Satay Sauce
Grilled Sausage, Corn & Tomato Salad
Rhubarb Blueberry Oat & Almond Cake
Tomato Jam w/ Tulsi or Basil
Tomato Abundance
Late summer is that fruitful time of year where the vines, farmers markets, gardens and kitchen benches are ladened with gorgeous rich & plump tomatoes – so many tomatoes, so many great recipes….it is such a wonderfully bountiful time of year!
While I’m sad that summer is drawing to a close, I love this most flavourful, abundant and delish time of the year.
Recipes to celebrate the best ripe Tomatoes we will get this year!
Turkish Brunch
Tomato, Herb & Rye Quickbread
Instant Pot Tomato Pinto Beans
Roasted Tomato & Garlic Pasta Sauce
Tomato, Green Bean & Basil Salad
Mediterranean Chickpea & Tomato Salad
Black Bean, Corn & Tomato Salad
Beef & Kale Burgers
Tomato Salad with Basil, Kale & White Bean Whip
Summer Vibes & Healing Herbs
Recipes infused with summer freshness & fabulous herbal flavours that bring botanical benefits to your table.
Tulsi & Peach Kombucha Mocktail
Zucchini, Corn & Feta Frittata
Roasted Potato & Herby Tomato Salad
Chickpea & Lentil Salad
Grilled Cauliflower with Black Bean & Pepper Salad
Vegetable Salad & Cucumber Avocado Dressing
Raspberry Swirl Frozen Cashew Cheesecake
Tulsi & Peach Wine Punch
Healthy Carrot & Zucchini Muffins
Corn, Zucchini, Cukes & Beans
Cool summer veg vibes ~ sweet & savoury | classic & curious | herbal & medicinal ~ food as medicine.
Zucchini & Corn Slice
Chocolate Zucchini Oat Muffins
Spiced Cucumber Yoghurt + Carrot, Borage & Tulsi
Grilled Portobello Mushrooms
Kale & Green Bean Pesto
Balsamic Roasted Peppers w/ Garlic Tomatoes & Basil
Asian Vegetable Noodle Salad
Summer Lobster & Corn Salad
Healthy Peach Crisp
Salads & Herbs
Recipes for summery salads using in-season produce with fusion flavours, balancing textures and lots of lovely herbs.
Peaches, Red Plums & Berries w/ Mint
Herby Pesto with Sunflower Seeds
Tomato, Mozzarella & Basil Salad
Yellow Bean, Cucumber & Radish Salad
Soy & Garlic Grilled Chicken & Corn Salad w/ Miso Jalapeno Satay
Harissa Tofu, Beetroot & Green Beans w/ Balsamic
Hormone Balancing Peach & Berry Parfait
Anise Hyssop Herbal Water
My Amazing Grandma’s Pavlova w/ Cream & Summer Fruits
The Fruits of Summer
Recipes to celebrate our August farms and gardens abundance and the fruits of summer.
Wild Blueberry Granola
Very Berry Digestive Detox Smoothie
Chili Soy Spiked Zucchini & Kale Omelette
Zucchini Fritters
Kohlrabi, Cabbage & Flat Green Bean Slaw Salad
Blackened Fish w/ Beans & Peppers w/ Tomato Jalapeno Sauce
Tomato, Burrata & Olive Board
Beetroot, Red Cabbage & Black Bean Lettuce Cups w/ Miso Jalapeno Satay
Plum & Almond Skillet Cornbread
Healthy Summer Simplicity
Healthy, simple plant-focused recipes using in-season ingredients.
patch to PLATE ~ fridge to FORK ready to EAT in under 30 minutes.
Blueberry Oats
Superfood Breakfast Scramble
Plum & Peach Salad w/ Raspberries
Corn, Tomato & Summer Squash Salad
White Bean & Cucumber Salad
Balsamic Beetroot & Broccoli Quinoa Salad
Summer Vegetable Pasta Salad w/ Classic Vinaigrette
Squash Blossom & Potato Frittata w/ Tomatoes & Green Salad
Chocolate Blueberry Pudding
Full Thunder Moon Menu
This week brings us July’s full “Thunder Moon”, named in honour of the frequent thunderstorms that brew in the summer.
Aptly living up to its name this month for sure, it seems like we have had more thunder and rain than sunshine.
Not going to let that dampen the spirits, though, as the farms and markets are brimming with fabulous juicy produce right now; this week’s recipes are set to help you capture those in-season flavours.
Raspberry Basil Bliss Smoothie
Beetroot & Goats Cheese Salad w/ Chives & Herb Flowers
Corn, Bok Choy & Basil Salad w/ Cilantro, Green Pepper & Grilled Potatoes
Zucchini, Snap Pea & Black Bean Salad
Tomato, Jalapeno & Cilantro Salsa
Herby Garlic & Ginger Grilled Bluefish & Potato Wedges w/ Green Salad
Watermelon & Raspberry Salad w/ Orange Mint
Pistachio Coconut Bliss Balls
Blueberry Oat Muffins
Blueberries & Summer Salads
A juicy, cooling menu using classic summery seasonal vegetable combinations with artful twists.
Blueberry Chia Parfait
Tomato, Cucumber & Summer Squash Salad
Blueberry Blender Pancakes
Tomato & Feta Quinoa Salad w/ Chickpeas, Cucumber & Olives
Slaw Style Salad
Corn & Black Bean Tacos
Beetroot, Rhubarb & Garlic Scape Pickle
Cucumber & Mint Herbal Water
Carrot & Zucchini Cake w/ Cream Cheese Frosting & Blueberries
Summer Berries & Blooms
Summer Berries & Blooms ~ a great menu for sharing.
Flavourful summery dishes with a herbal fusion vibe using simple seasonal produce with recipes you can make in advance.
• Superberry Smoothie • Blueberry Lemon Yoghurt Parfait
• Swiss Chard & Sweet Corn Frittata
• Mixed Bean Salad w/ Edible Flowers & Herbs • Green Bean Pasta w/ Pesto
• Gochujang Grilled Chicken w/ Vegetable Rice Salad
• Berry & Bee Balm Salad w/ Maple Mascarpone
• Coconut Macaroons • Elderberry, Calendula & Rosa Rugosa Elixir
Veg-centric Festive 4th Menu
Festive seasonal vegetable menu to celebrate summer at the heart of local flavours with a healthy patriotic flare.
• Beetroot Hummus + Crudite • Nasturtium Salad
• Red, White & Blue Potato Salad w/ Basil Dressing
• Grilled Summer Vegetable Salad
• Healthy Carrot & Olive Oil Cornbread • Garlic Scape Butter
• White Chocolate Goat Cheese Cheesecake w/ Cherry Berry Compote
• Strawberry Rosé Spritzer • Blueberry, Red Currant & Daylily Salad
Garlic Scapes & Elderflower
This weeks menu celebrates New England early summer flavours from the beaches to the berry fields, open streams and abundant farmers markets.
There are recipes for foraged rosa rugosa petals; pick your own strawberries, delicate elderflowers and robust garlic scapes to help you capture the tastes of late June ~ a truly local food as medicine feast for the senses.
• Strawberry Kefir Smoothie • Vanilla Maple Granola Clusters
• Rosa Rugosa Tea
• Garlic Scape White Bean Smash w/ Parsley, Rocket & Aleppo
• Body Balance Quinoa Bread – gf
• Aleppo & Scallion Roasted Fish w/ Black Lentil & Pea Salad
• Spinach & Garlic Scape Baked Risotto
• Mixed Baby Leaf Salad
• Crazy Bird Cookies ~ serve w/ Strawberries • Elderflower Cordial
Chive Flowers & Strawberries
A menu to celebrate chive flowers, juicy strawberries and rhubarb with healthy recipes that capture the great flavours of late spring and early summer.
Taste the seasons ~ eat to thrive.
• Strawberry Bircher Muesli • Spring Pea Quinoa Salad
• Rhubarb Radish & Pea Spring Salad w/ Pistachios & Mint
• Smoked Salmon Asparagus Oat Pancakes w/ Chive Flower Sour Cream
• Asparagus & Broccoli Pasta w/ Garlic & Aleppo Pepper
• Spring Vegetable Salad
• Old Bay Spiced Chicken and Dirty Rice w/ Asparagus & Spinach
• Strawberry Rhubarb Salad • Chive Flower Vinegar
June ~ Strawberries & Asparagus
Late Spring flavours bursting with Strawberries & Asparagus is a sweet way
to launch patch to PLATE Weekly.
• Squashed Strawberry Parfait • Strawberry Oat Muffins
• Spinach & Asparagus Frittata.
• Arugula & Hakurei Turnip Salad with a chive & thyme dressing
• Smoky Roasted Mushroom, Black bean & Asparagus Tacos
with a Hakurei, Pea & Radish Salad
• Garlic Thyme Chicken & Asparagus with Mustard Dressing & Baby Greens
• Orange Maple Roasted Rhubarb. • Thyme Blossom Infused Honey
Reset & Refocus Basic Go-tos
A collection of cleansing anti-inflammatory nutrient-dense recipes to use as your go-tos when you feel you want to get back on track and refocus your healthy eating goals.
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