vegetarian recipe

Blow your MIND" Tomato Basil Pasta! - No Straining, just Stirring
Throw it all in the pot, INCLUDING the uncooked Pasta, and cook! - Bring it to a boil, then reduce to a simmer. The starch leaches out of the pasta and makes a rich, warm sauce for the noodles. The other ingredients cook right along with the pasta

12 ounces pasta (Shown  Linguine)
1 can (15 ounces) diced tomatoes with liquid ( I used zesty red pepper flavor)
1 large sweet onion, cut in julienne strips
4 cloves garlic, thinly sliced
½ teaspoon red pepper flakes
2 teaspoons dried oregano leaves
2 large sprigs basil, chopped
4 ½ cups vegetable broth (regular broth and NOT low sodium)
2 tablespoons extra virgin olive oil
Optional Parmesan cheese for garnish

Place pasta, tomatoes, onion, garlic, basil, in a large stock pot. Pour in vegetable broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.
Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated – I left about an inch of liquid in the bottom of the pot – but you can reduce as desired .
Season to taste with salt and pepper , stirring pasta several times to distribute the liquid in the bottom of the pot. Serve garnished with Parmesan cheese if desired.



Raw Vegan Zucchini Lasagna

Raw Lasagna with Cilantro Pesto, Sun-dried Tomatoes & Marinated Veggies

Quesadilla Lasagna

Living Lasagna

Raw Tropical Fruit Lasagna

Lasagna with Cashew Cheese & Broccoli Sun-Dried Tomato Pesto

Ultimate Vegan Lasagna

Vegan Asian Lasagna

Whole Wheat Vegan Lasagna

Grilled Vegetable & Tofu Lasagna with Pesto


Roasted Pumpkin Sage Soup
Servings:  5 • Size: a little under 1-¾ cup 
Calories: 137.5 • Fat: 3 g • Carb: 25 g • Fiber: 7 g • Protein: 6 g • Sugar: 9 g
Sodium: 459 mg (without salt)


  • 2 medium (6 lbs total) sugar pumpkins or pumpkin pie pumpkins
  • 1 tbsp butter (olive oil for dairy-free)
  • ¾ cup shallots, diced
  • 3 cloves garlic, chopped
  • 4 cups fat free, low sodium chicken broth (vegetarians can use vegetable stock)
  • 1 tbsp fresh sage, plus more for garnish
  • salt and fresh pepper to taste
  • reduced fat sour cream for garnish, (optional)


Heat the oven to 400°F. Using a heavy, sharp knife, cut the pumpkins in half. Scoop out seeds and place on a baking sheet; bake for 1 - 1-½ hours.

When the pumpkin is cooked and cool enough to handle, use a spoon to scoop out the flesh. This should make about 5 cups.

Add butter or olive oil to a large pot or Dutch oven, on medium heat; add shallots and sauté until tender, about 4 minutes. Add garlic and cook an additional minute. Add pumpkin and broth to the pot, along with sage, salt and pepper and bring to a boil. Simmer, covered for about 15 minutes.

Blend in a blender or immersion blender and blend the soup until smooth.


Makes 8 ½ cups


Vegan Pumpkin Spice French Toast


  • 4 slices of thick bread or toast
  • ¾ cup dairy free milk (I used soy)
  • 1 tsp pumpkin pie spice
  • 2 tbsp flour (I used chickpea)
  • 1 tbsp maple syrup
  • 1 pinch of salt
  • 2 tbsp pumpkin puree
  • 1 tbsp vegan butter for frying
  • 1 tsp pumpkin pie spice for garnishing (optional)
  • 1 tbsp sugar for garnishing (optional)


1. Slice your bread into equal strips and set aside.

2. Combine the remaining ingredients in a wide bowl and whisk well.

3. Melt butter in a large pan. Quickly dip the toast slices into your batter. Do not soak! Then transfer the battered slices to your heated pan and fry each side until crust has formed (about 2 minutes on each side).

4. Once all slices have finished you can roll them into a sugar mixture (optional) and serve with maple syrup. Enjoy!


A very unprofessional
Daily Nutrient Intake Guide for Vegetarian and Vegans.

(First of all, to point out the obvious if you didn’t notice already. Each section’s listed food total is roughly the daily recommended intake)

For those of you who doesn’t know, I have been vegetarian, vegan, pescetarian on and off for more than a year now. I don’t claim myself to be an expert on this subject at all, nor am I very keen on my own reasons of doing so. All I know is that I am trying my best and doing my part to help the environment, to be healthy and to convince you to do the same.

Please keep in mind that all the information above is only for your reference and by no means the set rules. Everyone’s body is different and so much cannot be summed up to scientific numbers. For more accurate information on the nutrient of the specific foods, you may refer to the Canadian Nutrient File here:

Articles focused on the very common concern regarding:
Plant Based Protein Q&A, part 1 by Nutrition Stripped
Guide to Plant-Based Protein Supplement by Nutrition Stripped
10 Sneak sources of Protein by Kissairis Munoz

Vitamin D:
12 Ways to Get Your Daily Vitamin D by
FAQs About Vitamin D by The Vegetarian Resource Group

More GREAT Guides on eating more veggies!
Nutrition Q&A: Protein + Plant Based Diets by Oh My Veggies (recommended)
Vegan Nutrition Information Basics 101 by Happy Cow
Veggie or Vegan by Animal Aid UK (scroll down recommended)

Further Reading:
The Environmental Consequences of Human Food Choices
Explaining The % Daily Value
Complementary Proteins: Origins and Recipes

Fun Sites:
Vegan Easy Challenge (30 days of meal plan and recipes)

In addition to simple google-ing on the internet, here are some books I had found useful and borrowed from the library:
The Vegetarian Way by Virgina Messina
Quick and Easy Vegan Comfort Food by Alicia C. Simpsons

Loads of thanks also goes to Choices Market for having a great Nutrition Department and it’s free nutrition tours that I had the pleasure to join and learn from.

If this even reaches one person out there to start considering eating more veggies, or simply be more aware of where your food comes from and what is in them..I will be a happy cow :)

Feel free to ask me anything, but again, I am no expert or even graphic designer. I apologize for the poor quality of my hand writing and organization…I actually only made this just so I can print it out for my self. Please let me know if you are a knowledgeable person of this subject and notice anything significantly wrong with this. I will certainly fix it!

Thanks for reading guys!


Broccoli Parmesan ‘Meatballs’…RECIPE


½ c. raw almonds

1 large head broccoli, cut into florets and steamed (about 2 cups)

½ c. shredded Parmesan cheese

2 cloves garlic, minced

Salt and pepper to taste

1 egg, lightly beaten

Olive oil mister or cooking spray


I feel like I’ve been seeing Overnight Oats and Chia Pudding everywhere on blogs lately, and so I thought I’d do a combo of the 2! It’s a perfect warm weather breakfast. You simply combine Almond Breeze Almondmilk, rolled oats, chia seeds and mashed banana in a jar and refrigerate it overnight (or for about 6 hours). In the morning you have a creamy, vitamin packed, chilled porridge to eat with fruit. It’s also an easy on-the-go breakfast to take to the office! Just add fresh fruit to the jar and grab a spoon.

I have been getting so much gorgeous summer melon in my CSA farm box, that I served mine in a half of a cantaloupe. And because we have blackberries growing off the back deck, I topped mine with those, plus some pomegranate seeds. Feel free to get creative and add other items to the jar before chilling or when serving (chopped fruit, honey, cinnamon, nuts…).

This recipe serves 2. Enjoy!

This post was done in partnership with Almond Breeze (a brand I personally use daily), but opinions are completely my own.
Slow Cooker White Bean Soup - Budget Bytes
This Slow Cooker White Bean Soup practically makes itself! Just throw everything into the pot and press go to end up with a thick, flavorful, vegan soup.

Vegan and Vegetarian Recipes!

DAY 49:

Dropped a dress size so happy!

Breakfast: Oats made with almond milk and topped with warmed berries.

Lunch: Leftover roasted tomato & basil soup!

Dinner: There’s nothing I love more than burrito bowl.. oh yes there is! Vegan healthy burrito bowls!! This was so yum. Guacamole, chilli, brown rice & red quinoa, corn, spinach, cucumber and sweet potato fries.