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!

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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!

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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

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One of my favorite memories is of my nonna standing at the stove making her traditional Italian meals; one of which was fried eggs with sautéed onions and peppers. It was a quick and tasty meal that everyone in the family loved – and the fact that she made it with passion made it taste even better. I have prepared this dish too many times to even remember, and albeit it’s delicious, it will never be as delicious as how Nonna used to make it! In terms of preparation, there’s not much to this dish – just sauté the onions and peppers on low heat, coaxing out all the natural sugars, then add some fresh organic eggs to the frying pan. Top with some fresh parsley and serve on it’s own with crusty bread, or transform these eggs and peppers into a hearty breakfast burrito.

Another reason this recipe is a quick fix for busy meal times? It only requires 3 simple ingredients. On any given day you can find all three of these ingredients in my fridge, which makes these Italian eggs and peppers one of my favourite go-to’s. This trio of veggies and eggs has such a delicious flavour profile – which might be surprising considering they are such simple ingredients. To make this simple dish, you don’t actually need a recipe. Once you know the cooking technique you can go from there, experimenting with different pepper varieties or herbs and spices, if you wish.

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Lets talk lentils. They’re high in fiber and low in fat, and even though they’re not the prettiest ingredient to cook with, they sure do make up for their looks once they’re cooked. They’re like tiny sponges that soak up all the flavours that you combine them with, plus they’re so versatile and nutritious. This hearty Italian lentil soup tastes even better as days go by since it continues to absorb all the flavors – in this case, capers, carrots, onions, tomato puree, oregano, and thyme. The simplicity of this soup requires no garnish, but I personally love to add some extra virgin olive oil, freshly chopped parsley or dill, and a generous sprinkle of Parmesan cheese (for non-vegans, of course!).

What’s going on with this winter weather? One day it’s warm and the sun is shining, and the next day winter returns with chilly temperatures and snowflakes. I don’t know about you, but I’ll eat lentils any time of the year. I always look forward to a nice warm bowl of hearty lentil soup on a cold winter’s day, which is why I prepared this Italian lentil soup the other day – except the sun was shining and it felt like spring! So bet it. This vegan soup is delicious any time of the year. As always, I made a large batch of this soup so I had plenty for a few lunches and dinners during the week, as well as a few portions to store in the freezer.

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Healthy rice bowls are my favourite comfort food, and this recipe is a super healthy variation of traditional fried rice. Large batches of rice and legumes make up some of my Sunday meal prep for the week, which makes this quick healthy meal a cinch to prepare on a busy weeknight. I was inspired to create this healthy rice dish the other night for two reasons – I had a ton of leftover rice in the fridge, and also because I wasn’t feeling very well. Muscle aches, lethargy, and zero energy. Coincidentally, I had recently purchased some fresh ginger and turmeric root – which are both known to have anti-inflammatory and antioxidant properties. Developing this healthy rice bowl wasn’t rocket science, since I had all the ingredients at my fingertips.

This ginger turmeric fried rice bowl might be easy to prepare, but it is packed with flavour and healthy ingredients. Sesame oil gives a rich nutty flavour and the caramelized onions adds a touch of sweetness. The ginger adds a hint of spice, and as for the turmeric, it transforms this rice into a beautiful deep yellow hue. This recipe is designed to be a blank canvas that you can get creative with, so have fun and experiment. The simple flavours in this ginger and turmeric fried rice bowl make it delicious as is, but there is always room for interpretation.

Which other ingredients would you add to this healthy rice bowl?

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For me, risottos are the ultimate comfort food. Rich, creamy, warm, and satisfying. They’re a dinnertime staple in my home, mainly because they’re the one meal that everyone will eat. They lend well to my gluten-free diet and they appease my pasta-loving kids and husband.

The beauty of risottos is that once you master the basic preparation, you can create just about any flavour combination that suits your fancy, like shrimp and peas, tomato sauce, zucchini and pesto, and spring vegetables. Despite its reputation for being fussy and time consuming, in essence, risotto is relatively easy to make. Coincidentally, it’s also very easy to mess up! Common, simple mistakes could turn your culinary masterpiece into a heavy, mushy mess on your plate. Helpful tips and tricks could make or break your risotto.

Other fall essentials for me, in terms of ingredients, are sweet potatoes and pumpkin (of course!) This quick healthy meal was inspired by a leftover roasted sweet potato halve sitting in the fridge, on the cusp of expiration. Risotto was on the menu for dinner the other night, and there wasn’t much else to work with besides the that lone sweet potato, so I incorporated it into the risotto by simply mashing it finely, then added some fresh dill and tangy goat cheese to balance out the sweetness of the risotto.

Truthfully, the kids aren’t into sweet potatoes at the moment (even though they were a few months ago!) however, they gobbled this up. If you’re looking for a way to sneak (did I say sneak?), I mean, incorporate veggies into the kid’s meals then this is a great way to do so. The creamy sweet potato adds a subtle hint of sweetness without being overpowering. If you prefer an even creamier consistency you could also puree the sweet potato until it’s super smooth and creamy. However way you prepare this sweet potato risotto, it’s bound to be a well-received recipe. Leftovers are just as delicious and can be stored in the fridge for up to 3 days.

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The combination of light and creamy coconut milk combined with sweet tomatoes, earthy garlic, aromatic curry powder, and a hint of lime makes this light and fresh curry a show-stopper, and not to mention a quick and healthy family meal.

I was first introduced to curry back in the early 1990’s when I lived in London, England. I lived in the outskirts of central London (Zone 3 to be exact!) in a predominantly south-central Asian area where the streets were lined with traditional Indian restaurants.

Nowadays, I often find myself reminiscing about the pungent aroma coming from the restaurants and homes and how the smell of curry and coriander filled the streets.

You see, back then I didn’t have the same appreciation for Indian food as I do now, partially because my love for food was only beginning to evolve, and also because I had (and still have) an extreme aversion to coriander.

After all these years I have come to the realization that had I been just a bit more adventurous, I wouldn’t have missed out on a such a delicious and authentic cuisine.

Fast forward to the present.

Now that my palate has evolved, I have come to love a good curry (but not coriander!). I’ve been making up for all those years of denying this amazing cuisine by making my own (knock-off) renditions, like this super easy tomato-coconut shrimp curry.

This 30-minute dish has a much simpler flavour profile than traditional curry-because, let’s be honest, most of the ingredients required to make a traditional curry are probably not stocked in your pantry or fridge on a regular basis, and a traditional curry most likely takes more than 30 minutes to prepare!

Although the list of ingredients may not be as lengthy and the recipe may not be as labour intensive and time-consuming as traditional curry recipes, this tomato-coconut shrimp curry is equally rich and delicious!

The earthy, aromatic flavours will make your kitchen smell amazing-and who knows, perhaps a roaming pedestrian might have the pleasure of getting a delicious whiff of the aromatic scent escaping from your kitchen windows!

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

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Canned soup was a popular pantry item when I was growing up. Nowadays, it hasn’t once found its way into my pantry. My palate and lifestyle have changed, meaning I appreciate much more wholesome, homemade soups that aren’t laden with sodium and fat.

Homemade soup is just as convenient as canned, it’s as easy as grabbing it from the freezer, where I keep extra batches and leftovers.

This soup is miles ahead of its canned commercial counterpart. For one, it’s made with fresh ingredients, most of which you probably already have stocked in your fridge or pantry. Secondly, the flavour of canned soups pales in comparison to homemade ones. The earthy spices add a depth of flavour and the addition of parsley and scallions as a garnish adds a burst of freshness to this hearty soup.

My children might not be huge fans of beans at the moment however, they truly enjoyed this smoky bean soup. It’s the perfect healthy, hearty soup for the cold weather.

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!

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My family loves a nice, hearty bowl of chili, usually accompanied by freshly sliced avocado, a dollop of Greek yogurt and garnished with fresh parsley. I love making this one-pot meal since it requires little effort to prepare and I can make enough for leftovers, plus ready-to-serve freezer meals for busy weeknights. This recipe is a winner in my home-for me, since I follow a predominantly vegan diet, and for my husband and kids who love chili. This vegan cauliflower black bean chili appeases the family with its earthy flavours, chunky texture, and delicious flavour, and also allows for me to enjoy a meatless meal without having to prepare a separate meal for myself!

Serve this delicious, wholesome vegan chili to the family on meatless Mondays or any day of the week, for that matter! It’s delicious served as is, but adding a dollop of Greek yogurt (for non-vegans), creamy avocado, and parsley adds freshness and another depth of flavour to this one-pot wonder.

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!

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