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Pumpkin soup

This comforting and anti-inflammatory soup is ideal for this fall season.


½ Tbsp Extra virgin oil

1 cm fresh ginger root

2 leeks

1 carrot

3 C pumpkin flesh

6 C vegetable broth

 1 apple (medium)

½ Tbsp cinnamon

Pumpkin seeds



I use a small fresh pumpkin (about 3 lbs.). Preheat the oven to 375 F. Cook the entire pumpkin for about ½ hour, that way it will be easy to harvest the flesh and peel it (3 cups =1/2 pumpkin). In the meanwhile, prep the vegetables. Clean and chop the ginger root, peel the carrot and slice it. Clean the leeks and slice the white part only.  Once the pumpkin is ready let it cool down, clean, peel and cut into small cube.

In a large pot, over medium heat, add the olive oil, then the carrots and ginger root. Cook for about 5 minutes stirring from time to time.  Add the leek and cook for a few more minutes. Then add the pumpkin flesh and the broth. Bring to a boil, reduce the heat and let simmer for half an hour. Peel and core the apple and cut into cubes. Add to the soup and let simmer for another half an hour. Add the cinnamon. Pour the soup into a food processor and blend until smooth. Garnish with pumpkin seeds and serve.


Lentil soup

Great nutritious fall lentil soup


1/2 Tbsp olive oil
1 chopped carrot
1/2 chopped medium onion
2 chopped celery stalks
2 chopped mushrooms
1cup green lentil
6 cups vegetable broth
1 tsp cumin
1tps tumeric
1 tsp curry powder
Salt and pepper



Chop the vegetables. In a large pot heat the olive oil over medium heat. Add onions carrots and celery until onions are almost translucent then add mushrooms and cook for a few more minutes. Rinse lentils and add them to the veggies. Add broth and spices. Let simmer for about 1/2 hour or until lentils are ready.


Cauliflower-broccoli salad

Refreshing salad


½  c broccoli

½ c cauliflower

1 sliced chopped red onion

¼ c raw almonds

1 Tbsp cranberries



¼ c fresh pineapple

1 small garlic clove

¼ c vegan yogurt or Greek style yogurt

2 Tbsp vegonnaise or mayonnaise




Prepare the veggies and place them with the other salad ingredients in a bowl. In a small mixer add the dressing ingredients and blend until a smooth creamy texture, then cover the salad with it.


Quinoa salad

Perfect summer salad


Quinoa salad


  • 1/4  c dry tricolor quinoa

  • 1/2 c water

  • 1/2 yellow tomato

  • 1/4 red sweet pepper 

  • 1 small red onion



  • 1tsp honey or substitute (agave or maple syrup)

  • 1 small clove garlic

  • 1/2 Tbsp extra virgin olive oil

  • 1/2 Tbsp cider vinegar

  • Salt and pepper




  • Parsley

  • Chives

  • Lemon thyme

  • Greek basil


Rinse the quinoa. In a pot , add water and the quinoa. Bring to a boil let it simmer for about 10 minutes until the water is absorbed. In the meanwhile prepare the dressing and the veggies. When quinoa is ready let it cool down then combine with veggies, dressing and herbs.


Tasty summer salad

This very colourful salad is easy and quick to prepare. As a meal, this salad is rich in protein (18 gr), vitamins and Omega 3.


  • 1 small head of Boston lettuce (hydroponic)

  • A few pieces of fresh pineapple

  • 1/2 red mango

  • 1/2 small red onion

  • Cherry tomatoes

  • 1/3 field cucumber

  • 1/3 C pumpkin seeds



  • 1 tablespoon extra virgin olive oil (cold pressed)

  • 1-2 tablespoons lemon juice

  • 1 clove of garlic

  • 1 tablespoon of camelina seeds

  • Salt and pepper

  • 1/2 teaspoon honey (optional)


Prepare the dressing first. You can make a larger quantity and keep it in the fridge. It will be even more delicious. Chop the fruits and vegetables as necessary and assemble on a plate or in a resealable container for your lunch at the office. Make sure that if you are preparing it as a lunch you store the dressing and pumpkin seeds in separate containers. Otherwise your salad will become soggy.


Serve with orange-ginger flavoured water (or whatever flavour you prefer).


Tex mex style salad

Delicious nutritious salad for busy people


  • 1 cup black beans

  • ¼ C corn

  • ¼ C salsa

  • 1 slice onion (chopped)

  • ¼ C fresh coriander

  • Pinch chili powder

  • Salt and pepper


  • Avocado


Mix all ingredients together 


Strawberry Salad

A tasty spring recipe


  • 8 large strawberries

  • 1.5 C Romaine lettuce

  • 1/2 C Prana maple almonds

  • 1.5 Tbsp olive oil

  • 1.5 Tbsp balsamic glaze


With spring at our doorstep, try this strawberry salad with Prana maple almonds, olive oil and balsamic glaze.


Hummus Sandwich

A quick and easy lunch


  • 2 pieces of bread

  • Hummus

  • 1 tomato slice

  • 2 cucumber slices

  • Lettuce

  • 1 onion slice


Enjoy with a nice cup of herbal tea

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