Plant Based Vegan
In-season Produce
Whole Ingredients
Functional Nutrition
Health Benefits
Anti Inflammatory
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Plant Based Vegan
In-season Produce
Whole Ingredients
Functional Nutrition
Health Benefits
Anti Inflammatory
Gluten Free
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2021
Celebrating Green & Welcoming Spring ~ Plant-based
We are celebrating all things green with St. Patricks Day and the Spring Equinox. A nod to tradition and honouring the past whilst inviting in the fresh and new energetic shift that Spring brings.
This week’s menu honours cabbage with a twist of interesting combinations, flavours and textures and some different blends of greens with a good mix of grounding botanicals that help us set the table for the shifting of the seasons.
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Simply Good ~ Plant-based
This week, simple meals with good and sensible ingredients are on the menu: grounding flavours, great textures and nutrient-dense recipes.
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Make Healthy Taste Great in March ~ Plant-based
Make healthy taste great for March; add a spring to your step with great flavours, whole ingredients and nutritious dishes to help you eat to thrive and feel your best every day.
Lots of natural sweetness, great textures and some salty, spicy, zesty and umami flavours on the plate for you this week; cosy bowls for when you feel like leaning into winter and some lighter, brighter dishes for a spring vibe.
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Healthy & Wholesome ~ Plant-based
Leaning into wholesome + vibrant ingredients and stepping into the kitchen is a great way to ensure you get the most “nutritional bang for your buck and bite”. There are so many benefits to eating whole anti-inflammatory foods, like keeping your brain sharp, your digestion moving, and your energy balanced and reducing your overall risk of chronic illness.
This week’s menu features simple, easy, healthy, and wholesome snacks and meals made with anti-inflammatory and in-season whole ingredients.
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Elevate the Ordinary ~ Plant-based
Cooking with everyday in-season fresh + frozen fruits and vegetables, you can elevate the ordinary by adding zesty, spicy, sweet, savoury, salty and umami flavours using staple pantry ingredients ~ nothing fancy!
The tasty magic happens when you step up to the chopping board and mix, stir and blend in some big fusion flavours.
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Cooking is LOVE ~ Plant-based
Cooking is LOVE. Cooking is self-care. Cooking is healthy-care.
Cooking empowers the healing journey.
Love and self-care plated this week with nourishing in-season ingredients and dark knight chocolate bites to sweep you off your feet.
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Sensible & Sustainable ~ Plant-based
If ever there was a time to step up to the chopping board, get back into the kitchen and try to make sense of it all with healthy, sensible and sustainable food choices, this is it.
Whether you are looking through the lens of a healthy economy, a sustainable food system, the health of our environment or our healthcare system, the state of dis-ease is palpable.
This week’s menu offers up some sensible and sustainable meal ideas full of grounding and nourishing simplicity to warm our bodies and soothe our souls using in-season ingredients.
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Remedies ~ Plant-based
The chocolate remedy is here for you this week, along with some other great food as medicine recipes and delightful bites that meet your moods and needs, guilt-free and sugar-free goodness!
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Antioxidant-Rich ~ Plant-based
Getting your daily dose of antioxidants by eating a whole-ingredient diet helps your body fight chronic diseases at a cellular level. Fruits and vegetables, nuts, seeds, whole grains and spices are rich sources of antioxidants.
This week’s menu & recipes highlight in-season vibrant fruits and vegetables, earthy grains and warming spices that will give you a real food antioxidant boost and help you cook with confidence and eat to THRIVE!
Antioxidants are molecules that help our cells fight free radicals. Free radicals are compounds that can harm our cells and weaken our immune response.
Free radicals are present in our systems from cellular function and external chemical and environmental toxins.
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Sustaining Staples ~ plant-based
Leaning into the goodness of the basics this week with meals that focus on using sensible and affordable staple ingredients.
Keeping it simple, tasty and creative with ingredients and dishes that satisfy and sustain you + help support your digestive and immune systems.
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Botanical Bowls ~ Plant-based
We are starting the year with botanical bowls full of nourishing food.
This week’s recipes feature warming, grounding, anti-inflammatory and immune-supportive fruits, vegetables and spices, cleansing seeds and herbs and protein-rich legumes.
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Happy New Year ~ Plant-based
Happy New Year to you! Our health truly is our wealth and the foundation of how we feel and show up each moment, each day, week and year. I wish you peace, joy, happiness and vibrant health for 2023 and the years ahead ~ eat to THRIVE.
This week’s recipes + menu focus on easy, affordable, healthy meals with our foundational functional nutrition focus to help you kick off the new year with your health goals in mind.
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Festive Bites ~ Plant-based
This week’s recipes + menu have healthy and fun bites that are great for sharing and bringing some in-season festive cheer to your table.
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Warming & Grounding ~ Plant-based
Recipes to keep you feeling warm, grounded and nourished amidst the busy business of the holiday season. If you feel inspired to give the gift of nourishment, the granola and pesto recipes are healthful, fun & festive; homemade gifts are the best!
Keeping our blood sugar balanced is a good step towards feeling more grounded. This week’s recipes focus on using natural sweetness, nuts, seeds, proteins, high-fibre vegetables & affordable whole ingredients to help you balance your blood sugar.
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Cosy Classics ~ Plant-based
Cosy and comforting dishes that taste good and are good for you! This week’s recipes and meal ideas are set to keep you feeling warm, grounded and satisfied with fun plates and full flavours made using affordable, anti-inflammatory whole food ingredients.
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Dynamic Fusion Flavours ~ Plant-based
This week’s recipes and meal ideas are about dynamic textures and fusion flavours inspired by Asian, Peruvian and Mediterranean cuisine.
These creative yet straightforward dishes are full of zesty, bright fusion flavours and different textures made using affordable in-season ingredients so you get the most nutritional bang for your bite and buck!
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Upcycle & Reinvent Veg ~ Plant-based
This week’s menu & recipes gives you ideas on upcycling roasted veg in rostis plus fun, festive dishes that help you reinvent veg and use up all those Thanksgiving in-season ingredients in creative and healthy ways.
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Thanksgiving ~ Plant-based
The menu features classic harvest season fruits, vegetables and herbs in simple recipes that deliver flavour, texture and variety whilst keeping the dishes healthy and nutrient-dense.
I am grateful for all our hard-working farmers, artisans and purveyors who grow and produce all the healthy, vibrant food we bring to our tables each week, for your support of Botanical Kitchen, for my community, friendships and tiny but mighty team ~ you all inspire me every day.
Wishing you peace, joy and vibrant health ~ eat to THRIVE.
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Oil-free + Sugar-free Holidays ~ Plant-based
The holiday season is upon us, full of festive fun, entertaining and eating. Traditional holiday dishes are typically full of sugar, fat, and oil-rich foods; whilst delicious and ok for some, these not-so-healthy foods can be problematic for people managing chronic inflammation, disease and recovery.
This menu highlights great dishes you can make and give as gifts that taste fabulous, are nourishing, seasonally festive and supportive of people with health challenges and therapeutic dietary restrictions.
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Apples, Broccoli & Squash ~ Plant-based
We are celebrating November, the season of abundant apples, broccoli, brussels, pumpkin and squash!
This week’s menu is created to give you some whole-food meal ideas with simple, warming, grounding and nourishing recipes.
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Halloween + Samhain + Día de Los Muertos ~ Plant-based
The end of October and the beginning of November is a time of year with deep food, agriculture and spiritual roots that have long been celebrated throughout the ages across many different practices that honour both the natural and spiritual worlds.
A time of year that marks the end of the harvest season feasts and celebrations, the shortening of days, the transition from light to darkness, the autumnal falling of leaves, letting go and looking inwards.
Halloween, Samhain and Día de Los Muertos are three significant celebrations that happen this time of year across the northern hemisphere with similar threads in their meanings and celebrations.
Samhain ( pronounced saa-wn) honours the closeness of the spirit world, the sun, the season of darkness, food and the seeds of future plans. Samhain is a Celtic pagan celebration marking the end of the summer & harvest season + the celestial midpoint between the autumn equinox and winter solstice.
Halloween ~ All Hallows Eve ~ Eve before the Christians celebrated All Saints Day. Halloween traditions originated from the Samhain festival.
Día de Los Muertos ~ the Day of the Dead, is the Mexican celebration to honour loved ones passed. A time when the veil between the two worlds is believed to be at its thinnest, and the spirit world communes with the living.
This week’s menu is crafted to help you celebrate with some healthy treats and harvest season meals for sharing that can be prepped in advance.
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Fruitful Simplicity ~ Plant-based
This week’s menu features easy oven dishes that are fruitful, healthy and simple to make, featuring late-season tomatoes, fresh and crispy apples,
radishes and greens.
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Grounding Transitional Dishes ~ Plant-based
This week’s menu features warm and grounding transitional dishes using the last of the tomatoes, beans and peppers and welcoming pumpkins, squash and greens to the table.
A fall menu would not be complete without pumpkin bread!
The intention with this pumpkin bread recipe was to create a vegan tea bread with some serious “nutritional bang for your bite” using fresh raw grated pumpkin instead of pureed, mashed or canned pumpkin, so it is simple + sensible to make. To create a nutrient-dense whole food plant-based bread that is oil-free, gluten-free, dairy-free and refined sugar-free with warming grounding spices that support us through this transitional season.
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Vibrant Colours & Flavours Plant-based
This week’s menu and recipes help you bring the vibrant colours and flavours of fall to your table, along with a healthy dose of nourishing food as medicine.
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Farm to Table Plant-based
Late September and early October, the time around the autumn equinox, is spectacular for Farm-to-Table goodness ~ the colours, flavours and varieties in the farms and markets are awe-inspiring right now!
We still have lots of sweet summer foods, flowers and herbs and all the freshly dug, picked and plucked early autumn and fall crops.
This week’s menu is set to help you incorporate, celebrate and enjoy all these gorgeous farm-to-table fresh foods.
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First Fall Vegan Flavours
The first fall days are upon us, and this week’s menu captures late summer + early fall fresh, sweet and fading flavours as the season begins to change.
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Tasty Plant-based Plates
Tasty plates of simply good and interesting food are what is calling to me right now as I feel the pace and rhythm of life change and the warmth of late summer begin to fade.
This week’s menu is set to keep your table full of tasty plates using the harvest season bounty.
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Harvest Moon Simplicity
September’s harvest moon shines bright in our skies this week as we hustle back into somewhat of a September routine.
This week’s menu is set to help you keep meal times really simple and nourishing with an interesting twist that lets the late summer fresh food flavours shine.
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Sharing the Bounty
This week’s dose of kitchen medicine features dishes that are great for sharing, feeding a crowd and enjoying the bounty and fabulous flavours of late summer fruits, vegetables and herbs.
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