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Root Veggie Soup…

This had started out as root veggie stew, but I changed my mind halfway through… 🙂

In a pot…

  • 2 tbsp of good olive oil
  • 1 diced onion
  • 3 cloves of chopped garlic

Let these aromatic beauties sizzles for a couple of minutes and then dice the following and throw ’em in…

  • 4 carrots
  • 1 small yellow potato
  • 1 small red potato
  • 1 yam
  • 1 red yam
  • 1 sweet potato
  • 1 large parsnip
  • 1 turnip
  • 2 sunchokes
  • a pinch of each – cinnamon, clove and cumin

Let all of these simmer away on medium heat for about ten minutes and then cover with water… turn the heat down to low, cover the pot and cook another ten minutes.

Turn off the heat and with a hand blender, puree away!

Add S&P to taste… we topped ours with a little brown rice and a sprinkle of pumpkin seeds.

Add a bean of your choice to the pot for a little extra goodness (& protein) …. this should serve 4-6 peeps.

Happy, healthy eating y’all!

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Tempeh Wrap…Vegan & Gluten Free!

April 28th, 2012 034

Such a tasty, healthy lunch!

Keep in mind that you can add (or take away) anything you like to make it your own.

This is how we like ours…  🙂

Start with a brown rice tortilla wrap… we use the ‘Food For Life’ brand.

In the middle of the wrap…

  • Lightly spread a little bit of veganaise & mustard (dijon?)
  • 1 tempeh patty (we use Green Cuisine’s original patty), slightly heated in a pan
  • 1/3 of an avocado
  • 1/2 of a tomato
  • a handful of baby spinach leaves
  • a pinch of pea shoots or broccoli sprouts
  • a sprinkle of hemp seeds
  • a sprinkle of red star nutrional yeast

Slice the tempeh, avocado and tomato and make yourself a nice little mountain of goodness down the middle of the wrap…..bring the wrap together and enjoy!

A little messy, but SO worth it!

Happy, healthy eating y’all!!

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For the cupcake portion I started out with the fabulous Wacky Cake recipe and made a few tweaks.  🙂

In a bowl…

  • 1.5 cups of all purpose GF flour*
  • 1/2c of brown sugar (we use less)
  • 1/4c of unsweetened coconut
  • 5tbsp of dark cocoa powder (we use camino)
  • 1tsp baking soda
  • 1/2tsp sea salt
  • 5 generous tbsps of melted coconut oil
  • 1tbsp of apple cider vinegar
  • 1tbsp of good vanilla
  • 1c of water (not too cold or it will solidify the coconut oil!)

* I had originally tried to use one cup of GF flour and half a cup of coconut flour but it didn’t turn out as well as I had hope… they weren’t terrible, but they weren’t ‘perfect’.  🙂   Coconut flour testing continues….  🙂

Mix all of the above ingredients, pour into your mini cupcakes cups and bake at 325 for 15 (ish) minutes… not all ovens are the same!

Let these cool completey before decorating.

For the icing…

I’ve NEVER measured while making the icing, I always just have three ingredients on hand and add as needed.

With a hand mixer (or your KitchenAid) start with…

  • 1/4c of earth balance
  • 2c of organic icing sugar*
  • 2tbsp of soy milk (or the non-dairy milk of your choice)
  • splash of good vanilla extract (coconut would be SO good too!)

* We prefer organic icing sugar mainly because it’s made with tapioca starch rather then corn starch.  Tapioca comes from the cassava root and cornstarch…well, that obviously comes from corn.

Start by mixing the earth balance until it’s smooth and creamy… keep mixing and add your icing sugar slowly… keep mixing and add your milk.

Now, this could be the perfect balance for you… but if you want/need it to be thicker, add more icing sugar… if you want/need it to be thinner, add a bit more soy milk.

Icing is kind of like art… you can never really mess it up.  🙂

Happy Saturday!

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Vegan Split Pea Soup…

Soak one cup of split peas overnight…or longer if you can.

Drain soaking water and rinse the peas well……place the peas in a pot and cover with enough water to fill about one inch above the peas.

Bring the peas to a boil and then turn down to low heat… cover and and let them bathe for about 15 minutes.

Then add…

  • 1/2 a chopped onion
  • 2 cloves of crushed garlic
  • 1 diced yam
  • 1 diced sweet potato
  • 1 tbsp of fresh lemon juice
  • 1 tsp of fresh oregano (or a pinch of dried)
  • 1/4 tsp of smoked paprika
  • pinch of sea salt

Let all of the ingredients simmer together until the peas are completely cooked and tender… I tend to cook this for 15 minutes with the lid on and 15 minutes with the lid off.

Great bowl of comfort food on a rainy day… and these split peas are a great source of protein and fibre!  🙂

Happy, healthy eating y’all!

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Smokey Pinto Beans

April 25th, 2012 006

Now I know they don’t look all that attractive, but they are SO good …and SO good for you!  🙂

What you’ll need…

  • 1c of cooked pinto beans
  • 1tbsp of balsamic vinegar
  • 1tbsp of maple syrup
  • 1tsp of smoked paprika
  • 1 clove of garlic (crushed)
  • pinch of sea salt

Mix together and enjoy them on their own, in a salad or slightly mashed in a veggie wrap… YUM!

If you enjoy this flavour combination, possibilities are endless.  🙂

Happy, healthy eating y’all!

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