Carrot Miso Ginger Dressing Salad

carrot miso ginger dressing, carrot miso ginger salad dressing

This time of year it's so chilly and grey, which often makes cooked veggies more appealing than raw ones, but we still do crave refreshing, crisp salads!  To find a balance, making the right type of salad dressing can make all the difference.  We like to use ingredients that have some heat to them, like fresh ginger root.  Blended in a salad dressing, the ginger root brings warmth and a slight kick that you can really feel in the back of your throat (perfect if you have a tickle, sore throat or cold).  Plus, ginger warms up your digestive fire. 

This salad dressing is inspired by one that is found in the cookbook It's All Good, with some of our own modifications.  We absolutely love using miso that is made from chickpeas (chickpea miso), instead of soy based miso.  This still provides you with all the gut loving bacteria of fermented foods but is safe for anyone who can't eat soy.

We absolutely love the bright orange colour of this dressing, that alone is so uplifting and makes us feel warm!  We hope that you will love this Carrot Miso Ginger Dressing as much as we do. 

miso carrot ginger dressing, miso carrot ginger salad dressing

Carrot Miso Ginger Dressing


1 Tbsp ginger root
1/2 heaping cup carrot, diced
2 Tbsp rice vinegar
2 Tbsp chickpea miso
2 tsp raw honey
2 Tbsp toasted sesame oil
1/4 cup olive oil
3 Tbsp water
sea salt


Blend all the ingredients in a high speed blender until it's all creamy and smooth.  This will keep for up to 4 days in the fridge.

Ginger Turmeric Tea for Immunity

ginger turmeric tea with lemon

Perfect for scratchy throats, stuffy noses, and chest congestion, this tea has a spicy kick that you'll feel.  This is our spin on the classic ginger lemon tea that we always make when anyone is sick, with the addition of fresh turmeric root.  If you can't find fresh turmeric, then you can add in some ground turmeric instead. Ginger supports your immune system, lemon provides a great dose of vitamin C, and turmeric helps reduce inflammation (ginger helps with inflammation too).   The finishing touch on this tea is a spoonful of raw honey, which is also soothing for a sore throat.  If you can't eat honey, then you can substitute in some stevia instead.

ginger root, turmeric root, fresh ginger, fresh turmeric

Ginger Turmeric Tea

large piece of ginger root (around 6 inches), sliced in thin pieces
small piece of turmeric root (around 2 inches), sliced in thin pieces
4 cups filtered water
1/2 of a lemon, juiced
raw honey, to taste


1. Slice the ginger root and turmeric root in thin pieces.  If they are organic, you can leave the skin on, just rinse it off well.

2. Place the sliced ginger and turmeric in a pot with 4 cups of water.  Bring to a boil and then reduce to a simmer.  Cover and simmer for 5 minutes.  You'll notice that the turmeric will turn the water a rich golden tinted colour.  If you don't have fresh turmeric root, you can add in 1/2 tsp of ground turmeric.

3. Turn off the heat and add the lemon juice.

4. Pour into a mug and add raw honey to taste (we normally add a big teaspooon).  Or, if you don't heat honey, you can add stevia instead.

ginger tea, turmeric tea, ginger turmeric tea

Pumpkin Buckwheat Mini Muffins

pumpkin muffins, gluten free, buckwheat

It's fall and that means pumpkin spice season! These little muffins have all the spices from pumpkin pie and are perfect for breakfast or as a snack.  Buckwheat is a gluten free grain that has an earthy taste that can be noticeable in some recipes, but pairing it with oat flour in these muffins helps to mellow out the strong flavour.  Pumpkin (and squash) is a wonderful seasonal vegetable to eat in the fall and winter because it's packed with vitamins and antioxidant strength.  

We recently learned that it's especially important to purchase organically grown squash (and pumpkin).   These veggies are particularly good at pulling contaminants and chemicals out of the soil they grow in (which means it's going right into the squash we eat as food).  So, stick to organic squash and pumpkin.

One more note for this recipe: You'll find that these muffins are not too sweet.  If you have a big sweet tooth, you could add an additional Tbsp of maple syrup to the recipe.


gluten free pumpkin muffins, buckwheat

Pumpkin Buckwheat Mini Muffins

1/2 cup oat flour (use certified gluten free oat flour if needed)
1/2 cup buckwheat flour
1 tsp baking powder
1 tsp cinnamon
3/4 tsp ginger
1/4 tsp cloves
1/8 tsp nutmeg
1/4 cup coconut oil, melted
1 cup pumpkin puree
1 egg
1/4 cup maple syrup
pinch sea salt

1/4 cup pumpkin seeds



1. Preheat oven to 375. Combine the dry ingredients in a mixing bowl.

2. Mix together the wet ingredients and then fold into the dry ingredients.

3. Scoop out the muffin batter into a mini muffin tin (you can line with parchment paper muffin liners to make it easy to pop them out of the tray). Sprinkle a few pumpkin seeds on top of each muffin.  The batter will make 24 mini muffins.

4. Bake for 20-25 minutes, until muffins are cooked in the center.

How to Make Pad Thai Vegan and Allergy Friendly

healthy pad thai, vegan, gluten free

There's nothing quite like a hot plate of pad thai from a amazing Thai restaurant.  Unfortunately this high carb meal is usually packed with sugar and not necessarily made with the healthiest oil. And, if you are vegetarian or vegan and don't eat fish sauce, then pad thai isn't really an option.  We've made this version that's always gluten free and made with nutritious ingredients.  In case you have other  sensitivities or allergies, here are our suggestions on how to modify the recipe:

1. If you don't eat peanuts- replace with cashews instead.

2. If you don't eat soy, replace tamari with coconut aminos.

3. If you don't eat coconut sugar, try replacing it with a few drops of stevia (we haven't tested this out, so not sure how it would turn out).  Alternatively, if you don't have a sweet tooth you could just omit the sweetener all together and add some extra lime juice.

4. Don't eat grains, replace the rice noodles with kelp noodles and you've got a really quick, easy meal!


Vegan Pad Thai

3 Tbsp coconut sugar
5 Tbsp lime juice
1 Tbsp tomato paste
3 Tbsp tamari
1 Tbsp miso (we used chickpea miso)

2 cloves garlic, minced
2 tsp ginger root, minced
1 bunch broccoli, chopped in florets
2 carrots, sliced in matchsticks
1 cup nappa cabbage, slivered
coconut oil for sautéing
sea salt

4 servings rice noodles

Optional Proteins:
2 eggs
1 cup organic tofu, cut in small cubes
1 organic chicken breast, cut in small pieces

organic peanuts, crushed or chopped finely
large handful fresh cilantro leaves, chopped
lime, cut in wedges


1. Saute the garlic and ginger for 30 seconds in coconut oil in a large saute pan.

2. Add in the broccoli, carrots and nappa cabbage and saute for 5 to 10 minutes, until the veggies are lightly cooked.

3. Meanwhile, prepare the rice noodles according to the instructions on the box.

4. Remove veggies from the pan and set aside.

5. If you are making egg, tofu, or chicken, saute them at this point with some coconut oil in the pan.  For eggs- scramble together and cook quickly until fluffy.  Tofu or chicken can be seared on the outsides (cooked through to center).  Skip this step if you're just making vegetables.

6. Whisk together the ingredients for the sauce, except for the miso.

7. Add the sauce into the pan and saute with the cooked rice noodles for a few minutes, so that they absorb all of the liquid and are very flavourful.

8. Then you can add the cooked veggies (and protein option if you prepared it) back into the pan, tossing together with the noodles.  Mix in the miso at this point.  Try not to heat the miso too much as the heat destroys the healthy bacteria found in miso.

9. Divide into 4 servings and top with fresh cilantro, chopped peanuts, and lime wedges.

healthy vegan pad thai, gluten free

Matcha Chia Pudding

matcha chia pudding

Smooth, creamy, sweet and yet kinda like earthy green tea at the same time...matcha lends a unique taste to this chia pudding.  Chia pudding is one of our favourite things to make for breakfast because it's so easy to prepare in advance (even days in advance) and then just grab it and go in the morning.  With this recipe, we even prepped all the fruit in advance and stored it in the same mason jar as the chia pudding. 

If you like green tea, then you'll love this special matcha treat. And, since matcha is made from whole ground up green tea leaves it's super rich in antioxidants.  Chia seeds are wonderful to support digestion and keep things moving regularly, plus they also contain protein and anti inflammatory omega 3 fat.

matcha chia pudding

Matcha Chia Pudding

2 1/4 cups dairy-free milk (we used 1 and 1/4 cups hemp milk and 1 cup  full fat coconut milk
1/3 cup chia seeds
2 tsp matcha
1 Tbsp maple syrup

pomegranate (if it's in season)
green apple, slivererd


1. The first thing you'll need to do is whisk the matcha into the milk.  Make sure there are no clumps. 

2. Then whisk together all of the ingredients in a bowl.  You can taste it and add more maple syrup if you'd like it to be sweeter.

3. Pour into 2 mason jars (or 3, if you want smaller servings).  Cover and place the jars in the fridge over night.  The pudding will be thick in the morning.

4. Top with berries, pomegranate and apple slices.  To save time for another morning- add in the fruit in advance and seal up the jar, keep in the regrigerator.

matcha chia pudding

Pomegranate Blueberry 10-Minute Pancakes (gluten free, vegan)

blueberry pomegranate pancakes, gluten free, vegan

When you don't have a lot of time in the morning, breakfast usually comes last, and quickly.  We get pretty tired of toast, smoothies and granola though.  Pancakes are normally reserved for the weekend, on more leisurely days.  But, with this month being Breast Cancer Awareness Month, we've been thinking about simple ways that we can incorporate more self care.  Self care doesn't have to be an hour long massage or a girls' night with friends (although we love those things and would love to bank some more hours there).  Self care can be simple.  And, we want to put our attention on those simple things.  Pancakes for breakfast is a form of self care.

Taking a moment to breathe deeply is self care.  Washing your face with a natural soap that you love, buying your favourite beautiful fruit to enjoy even if it's not on sale, curling up with your favourite blanket and good book for 15 minutes before bed...these are all moments of self care.  Although we are nutritionists and talk a lot about food and importance of eating nourishing things to support your health, self care and how you emotionally feel is just as important when it comes to preventing disease, managing illness and recovering and healing. 

Our Top 4 Self Care Tips for Breast Cancer Prevention

1. Skin brush.  Buy a skin brush and use it in the shower every day, or even once a week.  Just start out with using it occasionally, so that you can implement the practice and avoid getting overwhelmed. Skin brushing helps stimulate your lymph system and move toxins out of your body (the things that can get stagnant and lead to blockage and illness). Remember, always brush toward the direction of your heart when skin brushing.

2. Get outside in nature. Whether you live in the city or in a more rural area.  Walk in nature.  Walk in a park or nature reserve area if you live in the city.  Spend some time sitting on the earth.  Being in nature helps calm the mind, body and spirit.  Haven't heard of forest bathing? Check it out: Forest Bathing

3. Detox your home from toxins. Clean out your house of all the cleaning supplies, soaps, lotions, makeup, etc. that are made with chemicals.  Anything that has a really strong smell is a good sign that it's probably not the healthiest thing for you to keep around.  Instead, pick up some new cleaning supplies from the health food store that are made with natural and organic ingredients.  Choose soap and beauty products that are free of dangerous chemicals.  Need help?  Check out the Environmental Working Group's guide: Skin Deep Database

4. Make pancakes more! Take the time to prepare and eat the foods that you love.  A little self care and nourishment is easy to incorporate when you make recipes that use good quality ingredients. 

Pomegranate Blueberry 10-Minute Pancakes (gluten free, vegan)

1/2 cup buckwheat flour
1/2 cup oat flour (certified GF if needed)
2 tsp coconut sugar (omit if you don't want sweets)
tiny pinch sea salt
1/2 tsp powder
1 Tbsp chia seeds mixed with 3 Tbsp water
1 cup dairy-free milk
1 Tbsp coconut oil, melted
1/2 cup wild blueberries (we use frozen)
1/2 cup fresh pomegranate seeds

additional coconut oil for cooking

1. Combine the chia seeds and water in a small bowl and set aside.
2. Mix together the dry ingredients in a bowl.
3. Create a well in the dry ingredients in the center of the bowl.  Add in the chia seeds and water, milk, and melted coconut oil.
3. Mix all together.  If the batter is too thick, you can add some more water or milk.
4. Then fold in the blueberries.
5. Heat a large skillet with some coconut oil.
6. Scoop out batter to form small pancakes.  Cook for about 4 minutes on the first side, then flip and cook on other side until center is firm and the edges are just beginning to crisp slightly.
7. Serve pomegranate seeds over top.  If you eat butter, add some on top of the pancakes (or use coconut oil), along with maple syrup or raw honey.