Weekly Menus
Anti-Inflammatory • Seasonal Ingredients • Food as Medicine Focus
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.
EAT TO THRIVE
ROSEMARY
Rosemary; Culinary and Medicinal Herb
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