Vegan Tourtiere


  • 2 1/2 cups whole mushrooms of choice
  • 1/4 cup coconut oil
  • 3-4 stalks celery, diced
  • 1 yellow onion, diced
  • 2 garlic cloves, minced (optional)
  • 2 yellow potatoes, cubed
  • 1/2 tsp grated nutmeg
  • 1 tsp ground allspice
  • 1 3/4 cup vegetable stock
  • 1 cup water
  • 5-8 sprigs fresh thyme
  • Splash of apple cider vinegar
  • Salt to taste
  • Prepared pie crust of choice (add some freshly ground pepper to crust recipe if possible)​


  • Arrange  mushrooms in pan and dry roast on medium heat until soft and dry  roasted. Transfer to a bowl, and when cool slice into quarters.   Add  coconut oil, celery, onion, (garlic if using), and potatoes to the pan.    Add roasted mushrooms to pan.  Add nutmeg and allspice, vegetable  stock, and water.  Cover and cook 30 minutes.
  • Remove  from heat when potatoes are soft and some of the liquid has  evaporated.  Mash with a potato masher or back of a large spoon until  'chunky'.  Add thyme, and apple cider vinegar to taste, as well as a  pinch of salt if necessary.
  • Fill  prepared crust with filling.  Top with top layer of pastry, pinching  edges to form a seal.  Lightly brush with water and cut 4-6 ventilation  holes on top.
  • Bake at 400 F for 45 minutes, or until golden brown.  Allow to set for 10 minutes before slicing.


Creamy Pumpkin Soup


  • 1 Tbsp Olive oil
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 cans 100% pumpkin puree (not pumpkin pie mix)
  • 2 cups low sodium vegetable stock
  • 1 can lite coconut milk
  • 1 Tbsp maple syrup
  • 2 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/4 tsp ground nutmeg
  • 1 tsp sea salt
  • pinch cayenne pepper (optional)


  1. Heat  olive oil in large pot over medium heat, add onion and garlic. Cook 3-5  minutes, until onions become translucent. Stir in remaining  ingredients. Bring to a boil, then reduce heat to low and simmer for 20  minutes - until soup has reduced and thickened slightly.
  2. Puree with an immersion blender or in a stand blender until smooth.
  3. Serve garnished with pumpkins seeds (pepitas), a dash of hot sauce, and cream (optional).


Thai Vegan Stew


  • 1 Tbsp coconut oil or olive oil
  • 1 medium onion, chopped
  • 2 Tbsp each of minced garlic and chopped fresh ginger
  • 3 Tbsp Thai red curry paste
  • 1/4 cup unsweetened peanut butter or almond butter
  • 4 cups of a diced mixture of carrots, sweet potatoes and potatoes
  • 1 can (19oz/540ml) chickpeas, drained
  • 1 can (9oz/280ml) peas, drained
  • 2 Tbsp golden raisins
  • 2 cups vegetable broth
  • ​1 can (90oz/280ml) coconut milk
  • 4 cups baby spinach or chopped Swiss chard
  • Sea salt and pepper to taste


  1. Heat coconut oil in medium saucepan.  
  2. Add onions and cook gently until golden brown.
  3. Add garlic and ginger and stir constantly for 1 minute.  
  4. Add curry paste and nut butter and stir until combined. 
  5. Add vegetables, chickpeas, peas and raisins.
    Cook for 5 minutes while mixing well.
  6. Add the broth and simmer until vegetables are tender (about 20 minutes).  
  7. Add coconut milk and heat through.
  8. Just before serving, add baby spinach or chard and allow it to wilt, cooking for about 1 minute longer. 
  9. Serve hot.

​​Per Serving:  317 calories, 10g saturated fat, 9g sugar, 9g protein, 37g total carbs. 


Apple Blackberry Crisp (Vegan and gluten free)


  • 1 Tbsp coconut oil
  • 2 apples, cored and thinly sliced about 1/4" 
  • 1 tsp cinnamon
  • 2 cups fresh blackberries
  • 2 tsp cornstarch or arrowroot powder
  • 1/4 cup maple syrup (or honey if preferred)
  • 1 cup rolled oats (gluten free if preferred)
  • 1/2 cup flour, or almond meal/flour (almonds ground into flour)
  • 1/4 cup coconut or brown sugar
  • 1 tsp cinnamon
    1/4 cup coconut oil, melted (can also use other oils, or butter)


  1. Preheat oven to 375 F. Spray a 9 inch pie plate with natural cooking spray.
  2. Toss  apples with cinnamon. Heat coconut oil in a skillet, add apples, and  cook for 3 - 5 minutes until softened. Remove from heat.
  3. While apples are cooking, toss blackberries in cornstarch, maple syrup, lemon juice, and set aside.
  4. Combine crisp topping ingredients in bowl.
  5. Add blackberry mixture to apples and place in prepared pie plate. Sprinkle oat mixture over the top.
  6. Bake 35 - 40 minutes. Allow crisp to cool slightly before spooning out.
  7. Serve warm with vanilla ice cream, Greek yogurt, or coconut cream if desired.


Mediterranean Yogurt Dip


  • 2 cups 2% plain Greek yogurt
  • 3 Tbsp prepared pesto
  • 1/4 cup thinly sliced sun-dried tomatoes
  • 1/3 cup Kalamata olives, pitted
  • 2 Tbsp fresh basil
  • 1 Tbsp pine nuts
  • extra virgin olive oil
  • hot pepper flakes


  • Spread yogurt on large rimmed serving platter.
  • Top with pesto, sun-dried tomatoes, olives, basil and pine nuts.
  • Drizzle with olive oil and sprinkle with hot pepper flakes (optional).

Makes 4-6 servings

Serve with cut up veggies, and/or toasted pita bread


Lemon Herb Mediterranean Chicken Salad​​

Grilled Lemon Herb Mediterranean Chicken Salad thats full of Mediterranean flavours with a dressing that doubles as a marinade!


Author: Karina - Cafe Delites
Serves: 4



  • 2 tablespoons olive oil
  • juice of 1 lemon (1/4 cup fresh squeezed lemon juice)
  • 2 tablespoons water
  • 2 tablespoons red wine vinegar
  • 2 tablespoons fresh chopped parsley
  • 2 teaspoons dried basil
  • 2 teaspoons garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • cracked pepper, to taste
  • (1 pound | 500 g) 4 skinless, boneless chicken thigh fillets (or chicken breasts)


  • 4 cups Romaine (or Cos) lettuce leaves, washed and dried
  • 1 large cucumber, diced
  • 2 Roma tomatoes, diced
  • 1 red onion, sliced
  • 1 avocado, sliced
  • ⅓ cup pitted Kalamata olives (or black olives), sliced (optional)
  • Lemon wedges, to serve


  1. Whisk  together all of the marinade/dressing ingredients in a large jug. Pour  out half of the marinade into a large, shallow dish. Refrigerate the  remaining marinade to use as the dressing later.
  2. Add  the chicken to the marinade in the bowl; marinade chicken for 15-30  minutes (or up to two hours in the refrigerator if time allows). While  waiting for the chicken, prepare all of the salad ingredients and mix in  a large salad bowl.
  3. Once  chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill  plate over medium-high heat. Grill chicken on both sides until browned  and completely cooked through.
  4. Allow  chicken to rest for 5 minutes; slice and arrange over salad. Drizzle  salad with the remaining UNTOUCHED dressing. Serve with lemon wedges.


Add ½ cup crumbled feta to give the salad an even better flavour!

Nutrition Information

Serving  size: per serve Calories: 471 Fat: 36.3g Saturated fat: 7.9g  Carbohydrates: 14.8g Sugar: 4.4g Sodium: 770mg Fiber: 6.3g  Protein: 23.7g Net Carbs: 10.4g

Recipe by Cafe Delites at


Spinach Enchiladas


  • 1 Tbsp olive oil
  • 1/2 cup sliced green onions
  • 2 cloves garlic, minced 
  • 1 (10 ounce) package frozen chopped spinach, thawed, drained and squeezed dry
  • 1 cup ricotta cheese 
  • 1/2 cup non-fat sour cream or yogurt  
  • 2 cups shredded low fat Monteray Jack cheese
  • 10 (6 inch) corn tortillas 
  • 1 (19 ounce) can enchilada sauce


  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Melt  butter in a saucepan over medium heat. Add garlic and onion; cook for a  few minutes until fragrant, but not brown. Stir in spinach, and cook  for about 5 more minutes. Remove from the heat, and mix in ricotta  cheese, sour cream, and 1 cup of Monterey Jack cheese.
  3. In  a skillet over medium heat, warm tortillas one at a time until  flexible, about 15 seconds. Spoon about 1/4 cup of the spinach mixture  onto the center of each tortilla. Roll up, and place seam side down in a  9x13 inch baking dish. Pour enchilada sauce over the top, and sprinkle  with the remaining cup of Monterey Jack.
  4. Bake for 15 to 20 minutes in the preheated oven, until sauce is bubbling and cheese is lightly browned at the edges.


Vegetarian Split Pea Soup


  • 6 cups vegetable broth
  • 2 cups dried green split peas, rinsed
  • 1 medium onion, chopped
  • 1 cup chopped carrots
  • 2 celery ribs with leaves, chopped
  • 2 garlic cloves, minced
  • 1/2 tsp dried marjoram
  • 1/2 tsp dried basil
  • 1/4 tsp ground cumin
  • 1/2 salt
  • 1/4 tsp pepper
  • 5 Tbsp shredded carrots
  • 2 green onions, sliced


  1. In  a large saucepan, combine the first nine ingredients, and bring to a  boil.  Reduce heat, cover and simmer for 1 hour or until peas are  tender, stirring occasionally.
  2. Add salt and pepper and simmer 10 minutes longer.  Cool slightly.  
  3. In  small batches, puree soup in a blender, then return to the pan.  Heat  for 5 minutes.  Garnish with shredded carrots and green onions. ​

Yield: 7 servings.

Nutritional Facts

1  cup: 204 calories, 1 g fat ( 1 g saturated fat), 0 cholesterol, 1047 mg  sodium, 37 g carbohydrate (0 sugars, 13 g fiber), 14 g protein.  


Heart Shaped Pizza

Ingredients:  (for 12" pizza).

  • Refrigerated Whole Wheat Pizza Dough
  • 1/4 cup Italian cheese blend
  • 1/4 cup shredded part-skim mozzarella cheese
  • 2 slices provolone cheese
  • 1/4 cup pizza sauce (low sodium)
  • Pepperoni/Ham slices (optional) cut into heart shapes, or any healthy meat of  your choice.
  • 1/4 cup shredded onion
  • 1/4 cup sliced ripe black olives

*** any other of your favourite toppings! (peppers, tomatoes, mushrooms, etc)


  1. Flatten  dough on baking sheet and cut into heart shape using kitchen scissors.  (Use dough trimmings to make breadsticks if desired). 
  2. Bake at 425 degrees for 8 min.
  3. Combine the cheeses and set aside.  Arrange provolone cheese over crust to within 1/2 inch of edges.
  4. Spread with pizza sauce.  Layer pepperoni (if using), onion, olives, any other toppings, and cheese mixture.  
  5. Bake 8-10 minutes longer or until crust is golden brown and cheese is melted.


Meatless Shepherd's Pie


  • 2 lbs sweet potatoes, cooked and peeled
  • 1 tbsp Canola oil
  • 1 onion, chopped
  • 1 red pepper, diced
  • 2 cloves garlic, minced
  • 2 tsp ground cumin
  • 1 can (19 oz/540 ml) black beans, rinsed and drained
  • 1 cup cooked quinoa
  • 1 cup frozen corn
  • 1 cup mild or medium salsa
  • 1/4 cup light sour cream or yogurt
  • 1/4 cup cilantro, finely chopped
  • 1/4 tsp ground black pepper
  • 1/4 cup green onion, thinly sliced or cilantro for garnish


  1. Preheat oven to 350 C.
  2. Grease 8 cup (2 L) baking dish, or line with wet parchment paper.
  3. In  large pan, pot, or Dutch oven heat oil over medium heat.  Add onion,  red pepper, garlic and cumin.
  4. Cook - stirring often - for 5 - 7  minutes.  Stir in black beans, quinoa, corn and salsa.  Remove from  heat, and pour into prepared baking dish.
  5. Mash  the sweet potatoes, and then stir in sour cream/yogurt and cilantro.  Season with pepper if desired. 
  6. Spoon over quinoa mixture and bake for  30 minutes, or until heated through and bubbly. 
  7. Sprinkle top of casserole with green onion or cilantro to garnish.

Nutrient breakdown (1 1/2 cups) :  

413  calories, 6 G total fat, 1 G saturated fat, 2 MG cholesterol, 75 G  carbohydrates, 24 G sugars, 13 G fibre, 13 G protein, 544 MG sodium.


Sweet Potato Toast


  • Sweet Potatoes
  • Avocado
  • Tuna
  • Almond Butter
  • Salt & Pepper
  • Yogourt
  • Banana Slices
  • Lemon Zest
  • Red Onion
    Cinnamon Relish

To Make Sweet Potato Toast:

Slice  sweet potatoes lengthwise into 1/4 inch slices. Add to the toaster like  you would bread and toast on high. It took me 2 rounds to get it cooked  how I like with a little bit a browning on both sides.

For Avocado:

Remove skin from avocado and slice. Add to toast and sprinkle with salt, pepper and some lemon zest.

For Almond Butter:

Spread some almond butter on toast and add sliced banana and a bit of cinnamon.

For Tuna:

I added 1 tablespoon of yogourt, 1 tablespoon relish and 1 tablespoon of  diced red onion to a small can of tuna. Scoop tuna onto toast!


Strawberry and Date Salad


  • 1 Cup Strawberries
  • 3 Dates
  • 1 Cup Spinach
  • 1/2 Purple Onion
  • 2 tbsp Oil-Free Balsamic 


  • Chop dates and strawberries. 
  • Slice onion. 
  • Combine all ingredients and enjoy!  

Calories: 190 

It makes for a great addition to dinner to get those greens in!


Kale Salad with Apples, Cranberries and Pecans


  • 1/2 Cup Pecans
  • 8 oz Kale
  • 4 Radishes
  • 1/2 Cup Dried Cranberries
  • 1 Apple                                                              
  • 2 oz Goat Cheese


  • 3 tbsp Olive Oil
  • 1 1/2 tbsp Apple Cider Vinegar 
  • 1 tbsp Dijon Mustard
  • 1 1/2 tsp Honey
  • Sea Salt and Fresh Ground Pepper to taste 


  1. Preheat oven to 350 degrees and spread pecans on baking tray. 
  2. Toast until golden, 5-10 minutes, tossing once or twice. 
  3. Discard kale stems and chop into bite sized pieces. 
  4. Massage a pinch of sea salt into kale leaves until dark green. 
  5. Thinly slice the radishes and add them to the bowl. 
  6. Coarsely chop pecans and cranberries and add to the bowl. 
  7. Top with goat cheese. 
  8. Whisk all dressing ingredients together and pour over the salad.


Turmeric Drink and Hearty Spring Salad


  • 3/4 Cup Water
  • 3/4 Cup Organic Coconut Milk 
  • 4-5 Chunks Fresh Ginger Root
  • 3 tsp Turmeric
  • 2-3 Shakes of Cinnamon
  • 2 tsp Honey
  • Pinch of Pepper


  1. Add the water to the pot.
  2. Heat then add the ginger and let that steep on medium/low heat for about 5 minutes. 
  3. Add the turmeric and cinnamon.
  4. Let that steep for 10-15 minutes. 
  5. Add the honey and coconut milk; stirring well. 
  6. Let that steep at a lower temperature. 
  7. Add a pinch of pepper. 

Salad Ingredients

  • Cooked and Chopped Baby Potatoes 
  • Mixed Greens 
  • Chopped Celery
  • Chopped Green Onions
  • Chopped Purple Cabbage
  • Shredded Carrots
  • Green Peas

Add salad ingredients into a bowl and toss. 

Dressing Ingredients

  • 3 tbsp Extra Virgin Olive Oil
  • 2 tbsp Lemon Juice
  • 1/8 - 1/4 tsp Italian Spice
  • 1/8 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • Salt and Pepper to Taste

Add ingredients to a small jar and shake.

Strawberry Spinach Salad


  • 2 tbsp Sesame Seeds
  • 1 tbsp Poppy Seeds
  • 1 tbsp Honey 
  • 1/2 cup Olive Oil
  • 1/4 cup Distilled White Vinegar
  • 1/4 tsp Paprika 
  • 1/4 tsp Worcestershire Sauce
  • 1 tbsp Minced Onion
  • 10 oz Fresh Spinach 
  • 1 qt Strawberries 
  • 1/4 cup Almonds 


  1. Rinse, dry, and tear spinach into bite sized pieces. 
  2. Clean, hull, and slice strawberries. 
  3. In  a medium bowl, whisk together the sesame seeds, poppy seeds, sugar,  olive oil, vinegar, paprika, Worcestershire sauce, and onion. 
  4. Cover and chill for 1 hour. 
  5. In a large bowl, combine the spinach, strawberries, and almonds. 
  6. Pour dressing over salad and toss. 
  7. Refrigerate 10-15 minutes before serving. 


Go Green Juice


  • 1/2 Honeydew melon, peeled, deseeded cut into chunks
  • 2 Kiwi fruit, peeled and roughly chopped
  • 1 and 1/3 cups green seedless grapes
  • 1/4 bunch of fresh mint sprigs (optional) 
  • Ice cubes, to serve


  • Put the melon and kiwi fruit in a blender. 
  • Add the grapes and the leaves picked from the mint sprigs. 
  • Blend until smooth. 
  • Serve in glasses over ice. 

This energizing juice tastes sensational! 


Oatmeal Crock Pot Recipe


  • 1 Cup Steel Cut Oats
  • 4 Cups Water
  • 1/2 Teaspoon Vanilla
  • 1/2 Teaspoon Cinnamon 
  • Fruit, Nut and Seed Toppings (Optional)  


  • Mix the first 4 ingredients in a small crock pot. 
  • Cook on low heat for 7-8 hours. 
  • Serve with toppings. 


Freezes well. Just add a little bit of water or milk, microwave, add toppings, and enjoy! 

A delicious and healthy way to start the day! 


Cheese and Corn Chowder


  • 1/2 Cup Water
  • 2 Cups Unpeeled Diced Potatoes
  • 1 Cup Diced Carrots
  • 1 Cup Chopped Celery
  • 1/2 Tsp. Salt or Less
  • 1/4 Tsp. Pepper
  • 2 Cups Cream-Style Corn
  • 1 1/2 Cups Skim Milk
  • 2/3 Cup Grated Low Fat Cheddar Cheese


  1. Combine first 6 ingredients in saucepan. Bring to a boil. 
  2. Turn heat down. Cover and simmer 10 minutes. 
  3. Add creamed corn. Cover and simmer 5 more minutes. 
  4. Add milk and cheese. Stir until cheese melts and chowder is heated through. Do not boil. 

Tip: If you have only whole-kernel corn, chop it lightly in blender. 


Radicchio Flatbread with Whipped Ricotta


  • 1/2 Teaspoon Active Dry Yeast
  • 1/4 Cup Warm Water
  • Pinch of Sugar
  • 1 3/4 Cups All-Purpose Flour
  • Coarse Salt and Freshly Ground Pepper
  • 1 Tablespoon Extra-Virgin Olive Oil
  • 2 Heads Treviso Radicchio 
  • 1 Cup Fresh Ricotta Cheese


  1. Stir together yeast, water, and sugar in a large bowl, and let stand until foamy, about 5 minutes. 
  2. Stir in flour, 1/2 teaspoon salt, and the oil until combined. 
  3. Turn out dough onto a lightly floured surface and knead with floured hands until smooth, about 2 minutes. 
  4. Transfer to a large oiled bowl and cover with plastic wrap. 
  5. Let stand in a warm, draft-free spot for 20 minutes. 
  6. Preheat oven to 400 degrees. 
  7. Divide dough into quarters. 
  8. On a lightly floured surface, roll out 1 piece of dough to 8 by 5 inches. 
  9. Transfer to a baking sheet lined with parchment paper. 
  10. Repeat with remaining dough. 
  11. Divide radicchio among flatbread and gently press into dough. 
  12. Drizzle with oil; season with salt and pepper.
  13. Bake until flatbread is golden and crisp; about 15 minutes.
  14. Whisk ricotta in a small bowl until lightened.
  15. Drizzle flatbread with oil; season with salt and pepper.
  16. Serve flatbread with ricotta.