My mission to get my kids to eat more veggies has taken a turn, for the better. My kids have decided, since literally the first few days of January, that they would eat more veggies. No bribes. No hiding the veggies in their meals or smoothies. Just me, simply stating that I had had enough (throwing in that if they wanted to grow up strong and healthy they needed to eat more veggies). Perhaps, there was a just little pressure put on them on my part. Regardless, whatever I said, whatever I did, they agreed – and just in time for the New Year. A New Year’s Resolution, perhaps?

Lately their veggie of choice has been zucchini; tempura zucchini, zucchini sautéed with tomato sauce, cheesy baked zucchini crisps, zucchini with pasta, zucchini and eggs, and their favourite; zucchini pesto – which happened to be my inspiration for this recipe. Zucchini and pesto are one of my favourite flavour combinations, and this cold weather has me cooking up a ton of soups and stews, so way not combine the two in a healthy, rich and creamy (but not cream-based) soup? Wait, a creamy vegan soup? My secret ingredient? Potatoes! They add a ton of richness to any soup, but when you puree them they another depth of richness and creaminess. To add even more flavour (if you are not vegan), you can add in a big piece of Parmesan rind to the pot. Either way, you are going to love this healthy, green soup! The pesto is the quintessential ingredient in this recipe so I suggest you do not skimp on quality. Homemade basil pesto is best to ensure optimal flavour and freshness, but if you purchase jarred pesto just be sure to get top quality. The pesto can really make or break this recipe!

The post Vegan Pesto Soup with Zucchini and Potato appeared first on Bites for Foodies.

Time for a resolution check in. How are yours going? Personally, I’ve never really been much of a resolution maker. In fact, I think they’re over-rated. Resolutions always seem to come with a price – that feeling of failure or defeat for not having accomplished our goals from the year gone by. I prefer viewing January as the perfect time to recharge my system and give my digestive system a do-over. A sort of return to the cleaner eating habits and regular workout schedule that always seems to take a back seat to the consumption of all those sweets, desserts, and alcohol over the holidays.

The cabbage is the star of the recipe, a blank canvas for all the other delicious flavours in this soup that make it so rich and flavourful. As opposed to throwing everything into the pot at once, I prefer cooking the ingredients a few at a time, coaxing out all the natural sugars and seasoning step by step. This soup does not have any grains or noodles and only a small amount of heart-healthy fats from the olive oil. The rest of the soup is loaded with vegetables and spices, like celery, carrots, turmeric, and ginger, that help nourish  and cleanse the body.

This comforting, vegan soup is my homage to the infamous cabbage soup diet craze from the 90’s, but with so much more depth and flavour. And let me clarify, you do not have substitute it for every meal for days on end. Instead, you can make a huge batch and enjoy it through the week, or store some in the freezer and save for a later date – when perhaps you’ve overdone it at the dinner table again!

If you try this recipe (and love it!) be sure to snap a pic and tag me on Instagram with #bitesforfoodies so I can see your creation!

The post Detox Cabbage Soup appeared first on Bites for Foodies.

A few years ago, on a chilly end-of-summer evening, my mother in law prepared this simple chickpea stew for the family. As simple as this dish was, it was far from it in terms of flavour and texture. A few scoops of this hearty vegan stew warmed me up instantly and comforted me the way those more traditional stick-to-your-ribs kind of meals do. I’m talking beef stew, mac n’ cheese, and every other comfort food – that also happen to not be vegan-friendly. This chickpea stew has quickly become one of my favourite vegan dishes to prepare for the family. The simplicity of this dish makes it so delicious – the tangy tomatoes, nutty chickpeas, the addition of healthy greens, and not to mention the earthy spices. This is not a swanky dish by any means, but it’s perfect for the cold weather and so flavourful and satisfying. The best part is it’s relatively cheap to prepare and can feed the family or dinner guests without breaking the bank.

There’s a few ways you can go about preparing this meal – either boiling dried chickpeas beforehand then adding to cooked sauce (homemade or not) heating through for 5-10 minutes before serving. Or you can grab a jar of canned and drained chickpeas and add directly to your sauce. The result is the same – a chunky, hearty stew however, I can vouch for the fact that dried cooked chickpeas are so much more flavourful and have such a better texture than the canned variety. On that note, the flexibility of this dish means that when you are pressed for time you can still whip up this healthy recipe in under 30 minutes on a busy weeknight, or you can prepare a large batch on the weekend and store portions in the freezer for quick evening meals.

The post Vegan Chickpea Spinach Tomato Stew appeared first on Bites for Foodies.

I’m an honest person. Honest enough to admit my failures in the kitchen – this being one of them. I have made numerous attempts at preparing homemade falafels, but they never came to fruition as well as I had anticipated. Years later, and many a chickpea wasted, I finally discovered my one and only error, which can literally make or break this recipe –  the chickpeas! When it comes to preparing falafel from scratch, it is important to use dry, uncooked chickpeas (rather than the canned variety) to ensure your falafels are light and fluffy, as opposed to dense and flattened. The entire process is really quite easy; soak the chickpeas overnight, grind them until fine and crumbly, add the remaining ingredients, form into patties, fry, and voilà!

Garnish this protein-packed vegetarian appetizer with tahini paste or a quick-fix yogurt dip made with cucumbers and fresh dill. Or, serve as a main on top of a fresh salad, like this Quinoa Tabbouleh, or paired with your favourite protein. Although the ingredients listed are ‘exact’ measurements, there’s always room for a bit of interpretation. For example, if you love falafels with a punch of flavour add more garlic, herbs, and spices. Also, depending on how much you’ve soaked the chickpeas and dried them, you might have to add a tablespoon or so of water at a time as you prepare the mixture until you get the perfect consistency. The falafels should be firm enough to hold together but not too wet. Once you get that perfect consistency you are good to go. Just quickly form patties with your hands then set then cook the falafels until golden perfection!

The post Homemade Chickpea Falafels appeared first on Bites for Foodies.

Potatoes in tomato sauce are made throughout the Mediterranean area, from Spain and Portugal to Italy and Greece. It’s amazing how such a simple dish can be so flavourful and have so many variations. Even better? This dish can be prepared in about 30 minutes and requires little effort to prepare. Case in point, last night’s dinner – which ended up being these potatoes, and only these potatoes. Tonight was a particularly busy night – picked up the kids from school, then off to dance class, ran a few errands, and then got home with only about 30 minutes to spare before dinner time.

I prepared this meal – which literally involved chopping some onions and potatoes then throwing them into a pot with the remaining ingredients, while the kids unpacked their backpacks and settled in. The fridge was borderline empty and the most I could have added as an accompaniment to these mediterranean potatoes in tomato sauce were a few random pieces of mozzarella however, there was no need. A warm bowl of this healthy comfort food was enough to fill mine and the kid’s bellies. A veggie dish that is hearty and filling enough to serve as a main in my kind of meal!

If you try this recipe (and love it!) be sure to snap a pic and tag me on Instagram with #bitesforfoodies so I can see your creation!

The post Mediterranean Potatoes in Tomato Sauce appeared first on Bites for Foodies.

The summer heat is still going strong here in Sardinia. In fact, this week has been one of the hottest since we arrived in early July. At any given point of the day – that is, if we’re not frolicking in the Mediterranean sea, we are searching for refuge from the heat; ice water, which is a rare find in Italy, since according to an old wive’s tale, can cause ‘blocco di stomaco’, (which could apparently kill you), air conditioner set to max, and super fresh meals, mainly salads prepared with fresh veggies from our garden. Albeit I love a fresh summer salad, I’m a grain kind of gal, and often incorporate grains into my summer salads. I love a hearty grain like quinoa or rice since they’re very versatile and can be served hot or cold. As of late Ive been preparing mostly cold rice salad recipes, like Sweet Pea Prosciutto Rice Salad, Italian Rice Salad, and this new addition to my repertoire!

You’d think that the best part of this salad would be that it is so easy to prepare – albeit a bit time-consuming if you do choose to experiment with black rice. Even better, it tastes even more delicious the longer the flavours have to sit and mingle. That means you can double the recipe and enjoy leftovers for days! My one suggestion would be to add the cherry tomatoes right before you serve the leftovers so they don’t create too much excess liquid in the salad, and top off the salad with some more fresh arugula for a crunchy bite.

The post Smoked Salmon Rice Salad with Arugula and Cherry Tomatoes appeared first on Bites for Foodies.

For the past few years I am been delving more and more into vegetarian cuisine, and I have to say that it is so much more versatile than people give it credit for. Combining grains, legumes, and vegetables means endless possibilities in terms of flavour combinations. Grains like brown rice, millet, quinoa, and couscous are a blank canvas to any add-in, whether it be veggies, legumes, versatile sauces and condiments, seeds, nuts, sprouts, the list goes on. I’ve also discovered that the absolute easiest way to combine all that goodness in one plate, hence the rice bowl. The rice bowl has been my saving grace at so many dinner times, especially on busy weeknights. With a little bit of organization any rice bowl can come together in minutes.

Weekend prep time is a must for me – albeit I also find time during the week to prepare some staple ingredients while cooking up another meal. Most Sundays I cook up a batch of grains – usually quinoa or brown rice, chickpeas and lentils, and sauté or roast a few different types of veggies. Everything gets stored in it’s own individual container in the fridge for easy access. With everything already prepared all I have to do is combine them with a few add-ins; fresh greens like kale or spinach, pumpkin seeds, cashews, pesto sauce, tapenade, avocado, hummus, guac, fresh tomatoes, the options are limitless. It’s amazing how with only a few ingredients you can create a different culinary masterpiece every time you prepare a rice bowl.

If you try this recipe (and love it!) be sure to snap a pic and tag me on Instagram with #bitesforfoodies so I can see your creation!

Not a fan of cauliflower? Try one of these other delicious combinations;

Brown Rice Primavera Bowl
Roasted Cauliflower Quinoa Bowl
Chickpea Quinoa Salad with Lemon Tahini Vinaigrette
Caramelized Onion Quinoa Bowl
Salmon Quinoa Salad with Lemon Caper Vinaigrette
Warm Shrimp Quinoa Bowl
Ginger Sesame Broccoli Rabe Quinoa

The post Curried Cauliflower Rice Bowl appeared first on Bites for Foodies.

Summers in Sardinia are hot, and consequently the oven rarely gets turned on. Fresh salads are an integral part to summer fare, but since they are prepared so often they can get so predictable and boring. This salmon quinoa salad is definitely more interesting than your average salad. It was a no-brainer to prepare for lunch today since I had all of the ingredients on hand, including the green beans which were freshly picked from our garden this morning! The delicious combination of avocado, salmon, green beans, lemons, and capers actually surpassed my expectations. The lemon caper vinaigrette really makes this salad pop, while the quinoa makes it hearty enough to be considered a meal all on its own. On that note, I’m over lettuce-based salads at the moment. Eating lighter fare for the summer does come with the territory, but sometimes you just need a heartier, richer, and more flavourful salad to satisfy your hunger. And this salad is it! 

The post Salmon Quinoa Salad with Lemon Caper Vinaigrette appeared first on Bites for Foodies.

Today’s post is a combination of yoga and smoothies. I’ve always loved yoga, but have always found it difficult, due to many physical ailments, including a herniated disc in my back, and weak ankles and knees. I’ve recently taken up Mysore Ashtanga yoga, and needless to say it is extremely challenging, but at the same time so inspiring. I’ve developed a new appreciation for my body and my personal limits. As tight and inflexible as my body is, I have already noticed significant changes in my stamina and flexibility. Having said that, the one pose that I’ve yet to fully appreciate is wheel pose. In fact, I have a love/hate relationship with it. I love it because I know it is a beneficial pose for the back, but I hate it because it’s a pose I struggle with greatly. Blocks are definitely a yogi’s best friend. Since I started incorporating blocks into my practice I’ve improved my overall form and alignment, which allows me to move further and deeper into poses. Take for example wheel pose; my chest is lifted higher, my back is properly arched, and I can feel the burn in my thighs and not my lower back! It’s a work in progress, but I know with time I will improve.

And now back to the recipe! As with any post-yoga practice I always choose a nutritious and filling treat to give me energy and fill my tummy. This superfood green protein smoothie is so rich and creamy, and so full of wholesome ingredients that it not only tastes delicious, it also gives me the nutrients and protein that I need in order to get on with my day. It’s a powerhouse snack in a glass bottle, or wherever you choose to pour it! Word to the wise, steer clear of the kids when preparing this – that it, unless you want to share this delicious smoothie with them. My kids dislike plant-based milk, as well as avocado and spinach, but they devour mom’s green smoothies!

The post Superfood Green Protein Smoothie appeared first on Bites for Foodies.

My kids always come home from school absolutely ravenous. The minute they walk into the doorway, they kick off their shoes, drop their bags, and head right to the kitchen. Most days I don’t get home from work until shortly after they do, so needless to say after-school snacks are usually an after thought – translated, I grab a yogurt from the fridge or something from the pantry (always healthy options, of course!). The other day however, I was perusing some recipes from the Blog and came across these decadent apple nachos  and easy apple sandwiches, and I was inspired to create this fun snack for the kids. These apple slices couldn’t be any simpler to make and literally took minutes to prepare. Not only are they healthy, they pack a punch of protein and are totally kid-friendly. The kids loved getting in the kitchen with me to prepare these and even better, they got to choose their own toppings. I simply set out a smorgasbord of garnishes; nut butters, coconut flakes, raisins, Goji berries, chocolate and carob chips, hemp hearts, Nutella, etc, for everyone to choose from. Check out these delicious flavour combinations;

Peanut butter, raisins, and chia seeds

Nutella and coconut flakes

Almond butter and strawberry jam (Get the recipe for homemade chia jam HERE.)

Nutella and goji berries

Peanut butter, carob chips, and vanilla bean powder

Sunbutter, coconut flakes, and sesame seeds

These sandwiches are portable and don’t require refrigeration, which makes them ideal for school lunches, or for those afternoons when we have errands or appointments right after school. Having said that, if these aren’t being serving immediately, they will brown like any apples does. To avoid this, simply combine about 1/4 cup of water and 1 tablespoon of lemon in a bowl and brush the tops of the apples before adding the garnishes.

The post 6 Creative Ways to Garnish Apples appeared first on Bites for Foodies.