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!

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There are few foods that you can eat any time of the day, frittata being one of them. They’re so easy to throw together – essentially all you need are eggs and some cheese, but healthy add-ins like vegetables take them to another level. There’s no doubt I am a fan of frittatas. I love experimenting with different ingredients and creating a variety of flavour combinations. Another reason to make frittatas? They can be served cold, warmed, or at  room temperature they taste even better the next day, meaning they make for ideal leftovers.

When it comes to consuming ready-to-expire veggies in the crisper, I have frittatas to thank for not being wasteful. Besides using up produce before it spoils, they require little to no prep, and minimal creativity. If you have eggs and some cheese, you can make a frittata. The additional ingredients are sometimes an afterthought, depending on what is lingering the fridge. And if you only have some eggs and cheese on hand, then you are good to go since even these three simple ingredients still result in a delicious dish. Once you learn the basics of the preparation – in this case stove-top preparation, adding on ingredients and experimenting with different flavours is a cinch. Have a go at creating interesting flavour combos, like zucchini and chorizo, kale and feta, or in this case potato and saffron.

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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If you’ve been following this Blog for a while the you’ll know about my love affair with quinoa. One taste of this wholesome gluten-free grain was all it took to fall head over heels in love with it. Besides the fact that it is super nutritious, it’s also packed with protein, which makes it an ideal grain to consume for vegetarians who are lacking protein in their diets. The quinoa recipes I’ve prepared are countless, and it never ceases to amaze me how this grain continues to inspire new recipes, for example this quinoa-based rendition of traditional Greek salad. It has all the fixings of an authentic Greek salad; tomatoes, olives, cucumbers, onions, feta cheese, and so on, but with a heartier texture. Quinoa is the perfect grain to use as a blank canvas is so many recipes as it easily absorbs all the flavours it’s combined with. This refreshing and healthy Greek quinoa salad tastes delicious served cooled or at room temperature, and the best part is it tastes even better the longer it sits. What does that mean? Healthy, ready-to-serve lunches or dinners for days, to be enjoyed in the comfort of your own home, packed up in school lunches or a healthy lunch option at work.

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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! 

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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!

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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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Cooking to have leftovers is my ultimate secret to meal planning. Sunday mornings are usually reserved for making big batch meals, as well as cooking grains and legumes for the week so I can whip up easy buddha bowls on the fly. I got my hands on some fresh wild salmon filets at the grocery store the other day, and I won’t lie – I was giddy! For a while now, the farmed counterpart has turned me completely off, with the increasing news about its quality and potential health risks. Of course, if you prefer a more cost effective option, you could always use a good quality canned salmon or tuna. Either way these wholesome fish burgers will be delicious. Cooking proteins at their peak freshness is another key to ensuring optimal flavour in meals, so I usually prepare fish and meats the day I purchase them, even if we don’t consume them that specific day. Besides that, another plus to pre-cooking proteins is that it reduces much of the prep time, which is ideal for quick and easy weeknight dinners. Adding these salmon filets to my Sunday meal prep list was a no-brainer. Besides, when you’ve got three burners going at once, turning on one more doesn’t make a difference in terms of time or effort.

These healthy salmon rice burgers are more filling than you might expect, yet they’re still light and fresh in flavour. They’re a great way to get some more fish in your diet and can be served in a bun with a bit of tartar sauce or avocado, or alongside a simple salad for a light and clean lunch or dinner. They have a crispy, light exterior, and they’re crumbly and moist on the inside. They can be stored in the fridge of the freezer. To reheat you can either warm them in the microwave, or sauté them in a pan for a few minutes to get that crispy, browned exterior.

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Tofu is one of those foods that most people, especially meat lovers tend to be skeptical about. I don’t make tofu that often, and I have to admit that when I do I usually stick to a stir fry or these crispy vegan croutons. I can only imagine that non-vegans might be rolling their eyes as they read this post. I mean, why would a meat-lover even want to consume tofu? What’s the point, right? In tofu’s defence, it’s the quintessential substitute for meat, and besides that nurturing an adventurous palate never hurt anyone, right? In addition, tofu is a great ingredient to incorporate into meatless Mondays, and meat-lovers can still get a significant amount of protein in their meal.

I might be going out on a limb here but I’m pretty confident that this recipe may convert non-tofu eaters into tofu-cravers. The pan-fried tofu cubes are crispy on the outside, the insides are meaty, and the overall flavour is mild and nutty. Their taste, texture, and nutritional value make them a really great addition to a healthy salad, whether you’re a vegetarian or not! On a side note, there are two easy tips you should follow when preparing this recipe in order to get super crispy and crunchy tofu croutons: use extra-firm tofu, and don’t cut the tofu cubes too big – the thinner they are, the crispier they get. Follow those easy steps and you’ll have crispy vegan croutons every time!

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Long gone are the days when Hamburger Helper was a preferred meal of the family. My mother was an excellent cook – still is, but like any busy mom she would resort to those quick-fix meals, ones that she knew my brother and I were sure to eat. Hamburger Helper was one of those meals, and we loved it. Nowadays? I wouldn’t touch it with a ten foot pole, nor would I feed it to my kids. Over the years I’ve become more aware of the horrible additives and chemicals that are added to packaged foods, and I’ve also learned how unbelievably easy it is to follow a clean eating lifestyle. Consequently, I couldn’t fathom serving that processed junk to my kids. And they’re none the wiser. They’ve never tasted Hamburger Helper, that is, the processed one. This healthy hamburger healthy has quickly become one of the favourite meals and it makes an appearance on my recipe rotation at least a few times a month.

This one-pot meal is made with real ingredients, which means you can spare yourself the MSG, trans fat, and chemical laden food dyes when preparing it. All you need to prepare this hamburger helper is milk, cheese, flour, water, spices, pasta shells, and salt. That’s all folks. Simply gather these fridge and pantry staples, set aside about 20 minutes, and you have one of the creamiest, richest, pasta dishes that your kids will love. There a few different variations that you can make with this recipe to suit a variety of dietary restrictions. For example, you can substitute gluten free pasta and arrowroot powder for the pasta shells and flour, add a pant-based milk, or even swap the ground beef for crumbled tofu or tempeh. Either way you prepare it, in my opinion, it’s so much tastier, and of course healthier than the ‘real’ thing!

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Today, I’ve teamed up with Daiya Foods to bring you a delicious recipe and an opportunity to win some amazing products. This breakfast egg wrap + Daiya Foods giveaway is a great way to introduce an easy to prepare breakfast to your repertoire, as well as a chance to try some delicious and affordable vegan products.

I have a confession to make: I love breakfast. Breakfast is usually my favourite meal of the day, regardless of whether or not it’s quick and easy like a bowl of granola, overnight oats, or rice cakes with almond butter and homemade chia jam, or more time-consuming like a vegan hash or pancakes – all of which must be accompanied by a freshly brewed double espresso, of course. I also love breakfast at any time of the day. Quick breakfast-for-dinner meals have saved me numerous times when I’ve been short on time or too exhausted to prepare a proper dinner during busy weeknights, and this easy breakfast egg wrap is no exception.

Years ago, when I made the decision to follow a clean eating lifestyle (mainly based on gluten-free vegan and vegetarian foods) I had to come to terms with the notion that I’d have to forgo all of my beloved breakfast options (waffles, pancakes, cheesy omelettes, bacon, buttered toast, etc.), or so I thought. Once I started experimenting with gluten-free flour blends and vegan-friendly foods such as Daiya’s mozzarella-style shreds, I realized that I could still lead a healthy lifestyle, without giving up the flavourful meals I love. Daiya’s shredded mozzarella cheese definitely delivers in terms of flavour and texture – it melts, oozes, bubbles and stretches — just like regular mozzarella cheese. It’s the perfect complement to the scrambled eggs, fresh avocado, tomatoes, and scallions in this healthy breakfast burrito.

One lucky follower will win three coupons for any Daiya Food product of choice, plus three additional coupons for Daiya Foods’ Greek yogurt alternatives. To enter, simple leave a comment below. 

*This giveaway is open to Canadian and US residents and will close at 11:59pm EST on Friday, March 10th, 2017.

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