RAINBOW RICE BOWL

My go to meal when in a hurry is generally a bowl of some sort with a cooked grain, some combination of vegetables (generally whatever is in the fridge at the time), soy (tempeh or tofu), nuts/seeds and a simple at home dressing. Lately, I just can't get enough of this Rainbow Rice Bowl. I love the combination of warm brown rice with fresh colourful raw vegetables, but what makes this dish truly amazing is the addition of the Creamy Lemon Garlic Hemp Sauce. I could rave about this dressing for days! It's the most recent staple to my weekly repertoire, and adds flavour and richness to so many dishes. Not to mention how incredibly good for you it is- all of the wonderful details about this sauce are in the post found here. 

RAINBOW RICE BOWL: a nutritious meal complete with protein, whole grains, fibre and rich in vitamins. 

INGREDIENTS: (yields 1. adjust vegetable measurements to your liking) 

• 3 cups water 
• 1 1/2 cup rice, uncooked 
• 1/3 cup tempeh, sliced and cubed 
• 1/2 cup swiss chard, ribboned 
• 1/2 avocado, sliced 
• 1/3 cup tomato, diced 
• 1/3 cup celery, sliced 
• 1/3 cup beet, spiralized or julienned 
• 1/3 cup carrot, spiralized or julienned 
• 1 tbsp olive or sesame oil 
• cilantro, to top 

CREAMY LEMON GARLIC SAUCE INGREDIENTS: 

• 1/2 cup lemon, juice 
• 3/4 cup olive oil 
• 1/3 cup hemp seeds 
• 2 tbsp water 
• 1.5 tbsp tamari 
• 1 tbsp raw honey 
• 1 tbsp ginger, grated 
• 1 garlic glove, minced 

INSTRUCTIONS: 

1. Cook rice using stove top method, or using a rice cooker. 

2. While rice is cooking, wash and prep vegetables and set aside. 

3. Make sauce according to recipe found here. Set aside. 

4. Cut tempeh and toss in chosen oil. Heat pan, and lower heat to med-low and pan fry tempeh until golden brown and crispy on the outside. 

5. In a bowl add desired rice, approx. 2 tbs of sauce and mix. Then top rice bowl with vegetables and cilantro to season. 

I like to serve this in a large deep bowl, mix everything up and enjoy! 

SPINACH & QUINOA GRAPEFRUIT POMEGRANATE SALAD

I adore the warm cooked dishes prepared for Christmas - it really wouldn't be Christmas without them! However, the rich traditional holiday foods can leave one feeling a little, shall we say, heavy?? So when it comes time to getting back to reality and into a routine again, I always crave an abundance of fruits and vegetables (particularly greens) and find myself making fresher foods rich in vitamins and antioxidants. 

The first meal I made for myself after the holidays was this Spinach & Quinoa Grapefruit Pomegranate Salad. Pomegranates are still in season and I have been looking to incorporate them into other meals besides breakfast. So with a few whole grains, nuts, superfoods and some fruits and vegetables I managed to satisfy everything my body was craving and kickstart a healthy new year.

SPINACH & QUINOA GRAPEFRUIT POMEGRANATE SALAD: a meal or a beautiful side to breakfast, lunch and/or dinner. 

INGREDIENTS: (yields 2 servings) 

• 3 cups spinach 
• 1/2 cup quinoa 
• 1 cup grapefruit 
• 1/2 cup pomegranate 
• 1/2 cup cauliflower 
• 4 tbsp hemp seed 
• 4 tbsp raw walnut 

DIJON VINAIGRETTE DRESSING INGREDIENTS: (yields 1/2 cup. more than needed for recipe) 

• 1/3 cup olive oil
• 3 tbsp balsamic vinegar
• 2 tsp Dijon mustard
• 1/4 tsp sea salt
• 1/4 tsp black pepper 

INSTRUCTIONS: 

1. Rinse quinoa, add 1 cup water to a pot along with rinsed quinoa. Bring quinoa and water to a boil, once it has reached a boil, dcrease temperature to a simmer, cover and cook for 15 min. Remove from heat, fluff and cover again.  
2. While quinoa is cooking whisk oil, vinegar, mustard, salt, and pepper together in a bowl and set aside. 
3. Wash spinach and cauliflower, grate cauliflower and set aside.  
4. Cut pomegranate in half and remove the seeds from 1/2 of the fruit. Cut grapefruit into cubes and remove the peel. 
5. In a large bowl or plate directly to plates dividing ingredients, layer spinach, quinoa, grapefruit, pomegranate, cauliflower, hemps seeds walnuts and dress lightly with dressing.  

Enjoy! 

CRANBERRY CACAO ENERGY BITES

I created this recipe a few years ago when a friend had expressed concerns that her two young girls were becoming extremely active with extracurricular sports and equally stubborn about what they did not want to eat. I took this as a challenge and developed these energy bites to please a six year old's tastes, and a worried mother's common sense. To my delight, these bite size, protein and fiber packed treats were a hit! The girls call them D' Bites (D for Dani), but we'll call them Cranberry Cacao Energy Bites. Their name seems to have a better ring to it, don't you think? 

CRANBERRY CACOA ENERGY BITES: a protein and fiber packed energy treat for on the go. 

INGREDIENTS: 

• 8 dates pitted and chopped 
• 1/2 cup almond butter 
• 1/2 cup dried organic oats 
• 1/2 cup raw walnuts 
• 1/3 cup dried cranberries diced 
• 1/4 cup raw pumpkin seeds
• 1/4 cup raw cacoa nibs 
•  1/4 cup + 2 tbsp ground flaxseed
• 6 tbsp chia seeds (3 tbsp in recipe, 3 tsp roll the balls in) 
• 3 tbsp cacao powder 
• 2 tbsp raw shelled hemp hearts 
• 2 tbsp coconut oil 
• 1 tsp organic maple syrup 
• 1/2 tsp cinnamon 
• 1/4  tsp fine sea salt 

INSTRUCTIONS: 

1. Place pitted dates in food processor or Vitamix (add 1 tbsp of water if using the Vitamix) with coconut oil, and process until it's a smooth paste. 

2. Take date paste and mix into a mixing bowl with all the other ingredients. 

3. Once all the ingredients are mixed together well, place in the fridge to cool for 30 minutes. 

4. Roll the mix into bite size balls, and then roll each ball through the chia seeds to cover surface entirely. 

5. Store in freezer.  

POMEGRANATE SEED YOGURT PARFAIT

The yogurt parfait is a regular on my roster of breakfast combinations, packed full of fibre, protein and enough fuel to keep me energized until lunchtime. However, every couple of weeks it becomes monotonous, and requires some new flair in the fruit department. With a regular rotation of banana, apple, pear, and grapefruit, inevitably one fruit becomes boring. Thankfully pomegranates are in season! These lovely little seeds are crunchy and tart, packed full of antioxidants and vitamins, and scream of holiday cheer this time of year, making them a delightful addition to the yogurt parfait. 

POMEGRANATE SEED YOGURT PARFAIT: aids digestion, promotes health and increases energy 

INGREDIENTS: (yields 1 serving)

• 3/4 cup goat yogurt 
• 1/2 cup pomegranate seeds 
• 2 tbsp chia seeds
• 2 tbsp hemp seeds 
• 2 tbsp raw pumpkin seeds 
• 1 tbsp raw walnuts 
• pinch of cinnamon 

Place yogurt in a bowl and top with the remaining ingredients. Mix and enjoy. 

HEALTH BENEFITS

GOAT YOGURT: rich in calcium, high in fatty acids, immune booster, contains agents that help metabolize iron and copper. 

POMEGRANATE: anti-inflammatory, antioxidants, promotes heart health, rich source of vitamins A, C, E and folic acid. 

CHIA SEEDS, HEMP SEEDS, WALNUTS & PUMPKIN SEEDS (combined): anti-inflammatory, contains antioxidants, packed with omega 3 and 6 fatty acids, rich source of vitamin B complex and vitamin E and high in minerals, promotes heart health and circulation, high in fibre, and contains tryptophan which helps regulate sleep and improve mood. 

CINNAMON: contains antioxidants, high levels of manganese, controls blood sugar, aids in cancer prevention, and reduces LDL cholesterol levels.

ZUCCHINI & SOBA NOODLE SPINACH BASIL PESTO

La Cucina Povera is an Italian phrase meaning "poor kitchen" or "peasant cooking." In the past, this peasant cooking style aimed to use those ingredients on-hand and available in the kitchen, garden, farm or ocean. Simply put: making do with what they had. Humble dishes, made of the highest quality ingredients available, that spoke for themselves.  

In our apartment, even when the state of the cupboards and fridge are grim, generally some form of nut, legume, vegetable, and/or grain can be found. This Cucina Povera inspired dish is a favourite of ours during those times, and has become a regular on the weekly rotation. Not only for the convenience of the ingredients, but with nourishing, fresh and savoury flavours, it's so delicious I'd miss a week without it.  

We use a Spiralizer for the zucchini. I'd like to say you could finely slice your zucchini or shred it, but changing the texture and consistency of the dish would completely change the flavours and experience. If there is one kitchen tool I will never regret purchasing, it's the Spiralizer. Efficient, quick and clean, the value of this little device will exceed your expectations. Also, I'll be sharing plenty of ways to use it in posts to come. Do yourself a favour and grab one today. 

Kale chips are easy to make, and really elevate the dish. Sure, you can enjoy it without, but you won't mind the extra step once you experience the sea salt flavoured crunch throughout. 

Zucchini & Soba Noodle with Spinach Basil Pesto is topped with sun-dried and cherry tomatoes, cashews, pine nuts and kale chips. Loaded with protein, amino acids, B vitamins, minerals and antioxidants (the list goes on), one can guiltlessly take comfort in this dish while enjoying a glass of red.

INGREDIENTS: (yields 2 servings) 

• 200g buckwheat soba noodles 

• 1 large zucchini 
• 10 cherry tomatoes halved (yellow or red) 
• 3 large sun-dried tomatoes finely sliced 
• ½ bunch of kale 
• 2 tbsp olive oil 
• crushed cashews and pine nuts to top
• sun-dried tomato oil to drizzle over 

SPINACH BASIL PESTO INGREDIENTS: 

• 2 cups fresh basil
• 2 cups organic spinach
• 2 cloves garlic
• ¼ cup raw walnuts
• 2 tbsp hemp seeds (optional if you don't have these)
• 2 tbsp olive oil
• 2 tbsp nutritional yeast
• 2 tbsp fresh lemon juice
• ½ tsp salt (to taste)
• fresh ground pepper (to taste)

COOKING INSTRUCTIONS: 

1. Pre-heat oven to 350 degrees F. De-stem kale, wash, dry, and tear into smaller pieces. Toss with olive oil and sea salt. Line baking sheet with parchment paper and evenly distribute kale on sheet in a single layer. Bake kale for 10-15 minutes, watching carefully and rotating pan once. Once crisp, set aside to cool. 
2. Bring water to a boil and drop buckwheat soba noodles in. Reduce water to a simmer and cook noodles for 7 minutes or till al dante.
3. While noodles are cooking, prep vegetables. Wash and half cherry tomatoes and slice sun-dried tomatoes. Set aside. Wash and spiralize zucchini using the blade closest to the soba noodle width (about spaghetti size). 
4. Drain and place soba noodles in a bowl of ice cold water to rinse off remaining starch and to quickly cool. Ring water from noodles by hand squeezing. Set aside in fridge to dry and chill.  
5. Once kale chips have cooled and soba noodles are dry and chilled, toss both zucchini and soba noodles in Spinach Basil Pesto. Click here for the pesto recipe. 
6. Plate and top noodles with tomatoes, nuts, kale chips and season with a drizzle of sun-dried tomato oil.