top of page

 eat is a place to find all my savoury creations 

Thai red curry and coconut soup


1/2 can full fat coconut milk 

4 cups vegetable broth

2 medium sized carrots

2 celery stalks

1 medium sized onion 

1 sweet red pepper

2 heaping tsp of Thai red curry paste

1 tsp grated fresh ginger (or 2 tsp if you like ginger!)

2 stalks of green onion or chives

This is the easiest and yummiest soup I make! And after a few years of playing with my ingredients, this is now my fail safe recipe. It's not spicy at all, except for the ginger, so feel free to add hot peppers, cayenne, sriracha or red pepper flakes if that's your taste!

To begin, prep by chopping celery, red pepper, carrots and onion into small, even pieces (this allows them to cook evenly and at the same time). Grate the ginger and set aside.


In a large pot, sauté onion, celery, red pepper and carrots until onion is fragrant and vegetables are just softening, about 5-6 minutes.


Add ginger and red curry paste and sauté for 1 minute.


Add broth and stir to combine. Bring to a boil and then reduce to simmer, until vegetables are fully cooked and soft, about 15-20 minutes.


Take off heat, add coconut milk and blend until smooth, either using a blender or an emersion blender.


Garnish with green onions and serve!

savoury apple and jewel potatoes with candied brussels sprouts



8-10 medium to small brussels sprouts

1/8 cup maple syrup

2 tbsp coconut nectar

8 blackberries

1/2 bag of jewel potatoes

1 granny smith apple

white wine for deglazing

sea salt and cracked pepper to taste

fresh sage and thyme

3 tbsp non-dairy butter

drizzle of olive oil


Preheat oven to 375 degrees. 

Bake jewel potatoes whole on parchment lined baking sheet for 30 minutes or until soft through. They should be lightly drizzled with olive oil, sprinkled with sea salt and 4-5 spring of thyme placed on them before baking. 

Meanwhile, cut granny smith apple into small bite sized pieces (slightly smaller than the potatoes) and set aside. 

Cut the brussels sprouts in half and set aside also. 

Combine 2 tbsp of non-dairy butter, maple syrup and coconut nectar over low-medium heat until heated. Add the brussels sprouts and saute until cooked thoroughly and a glaze has formed. Remove brussels sprouts and add 8 (or so) blackberries to the same pan. Cook down the blackberries until they start to turn colour and then de-glaze the pan with a splash of a fairly sweet white wine. The berries should still be whole but a sauce will form in this step.

In a new pan, add the non-dairy butter, leaves of 2 springs of thyme and 3-4 sage leaves. Let them cook about a minute until fragrant and then add the chopped granny smith apple. Saute the apple until lighlty browned and slightly softened (be careful not to over cook the apple). Add the baked potatoes at the end, along with another splash of white wine and cook another minute or so, until the flavours are fully combined. 

Assemble the potatoes and apple mixutre with the brussels sprouts and drizzle the blackberry sauce.


hearty blackberry and red potato salad



2 cups baby spinach

4-5 blackberries (or more if you like)

1 celery stalk, thinly chopped

1/4 medium cucumber, thinly sliced

1 tbsp raw pumpkin seeds

1 medium red potato, chopped 1/4 inch thick

1/2 tsp herbamare (or seasoning of your choice)

1 tsp olive oil



1/4 cup equal parts grapeseed oil and coconut oil

1 large grapefruit, juiced

1 lime, juiced

1 tsp apple cider vinegar


Lightly coat potato chunks in olive oil and herbamare and bake at 350 in oven, until golden brown and cooked thoroughly. 


Combine all ingredients for dressing, shake well in a mason jar (or other air tight container) and set aside.


Combine all salad ingredients in a large bowl, top with dressing to taste (your can save the rest for later).


Serve and enjoy!

the sleepy pineapple's vegan scones



2 cups of organic flour (your choice)

1/3 cup organic cane sugar

3 tsp baking powder

1/2 tsp sea salt

3/4 cup plain almond milk (plus extra to moisten)

1/2 cup of vegan butter



1 tbsp caraway seeds

1 tsp lavender

1 tsp lemon zest

1 tbsp lemon juice


Combine all ingredients and knead dough until smooth, adding more almond milk as needed.

Mix in add-ins of choice and combine until evenly distributed.

Bake at 300 degrees F for 18-25 minutes or until golden brown.

Serve and enjoy!

vegan cream cheese

flourchild's vegan dill cream cheese


click photo to right for full recipe!

(sorry, can't take credit for that one)


shopping list:




fresh dill

apple cider vinegar

sea salt

"cheesy" cauliflower mash



1/3 head of cauliflower

2 yellow potatoes

1/4 cup nutritional yeast

2 tbsp non- dairy butter

Almond milk- added until creamy- about 1/8 cup

2 cloves of roasted garlic

1 tsp onion powder

Pinch of herbamere

Pepper to taste


Begin by cutting the ends off the garlic cloves and placing the cloves into a piece of tinfoil. Bake at 325 degrees for about 10-15 minutes or until soft and fragrant.


Once garlic is in the oven, chop potatoes into 1 inch cubes (leave skin on) and place into pot. Cover with water and add a sprinkle of sea salt. Bring water to boil and cook potatoes until tender (about 15 minutes). About half way through, add chopped (or broken up pieces) cauliflower to pot and cook also until tender. Be careful not to overcook, as the mixture will become too watery.

Remove from heat and strain.


Place back into pot and add all dry ingredients and non-dairy butter. Mash the ingredients together and slowly add almond milk until desired consistency. Add roasted garlic (skin removed) and thoroughly mix.

Serve and enjoy!

curried cauliflower "steaks"



1 tbsp non-dairy butter

1 tbsp curry powder

2 tsp apple cider vinegar

2 tbsp coconut milk

3 tbsp water

1 tsp garlic powder

1 tsp fresh chives

pinch of herbamere

chilli flakes to taste (optional)


Cut two 1 inch “steaks” from center of cauliflower head and set aside. Save end pieces for another recipe!

In a large sauce pan, melt non-dairy butter and then add apple cider vinegar, coconut milk, herbamere, curry and garlic powder. Mix ingredients together until dry spices are fully dissolved. Place both “steaks” into pan and allow them to absorb about half the sauce.

Flip over, add water and then cover with a lid to

allow steam to cook the cauliflower.


Steam until just softened and then uncover to allow sauce to thicken and brown cauliflower, flipping “steaks” over once more before finished. Plate and top with chives and chilli flakes.

For coconut basmati rice just substitute coconut milk (full fat) for water in regular recipe, season with fresh lime juice, sea salt and pepper to taste. This is not a specific recipe and amounts and cooking times vary, check package or rice cooker for directions.

Serve and enjoy!

spicy black bean burger



1 can black beans

2 tsp chilli powder

2 tsp garlic powder

1 tsp onion powder

1 tsp parsley

1 tsp oregano

1 tsp paprika

2 tsp chilli flakes

2 tsp sriracha

1/4 cup oat flour plus more if needed 


Rinse beans and place into food processor. Pulse beans until half way blended. Add all dry ingredients, sriracha and half the amount of flour. Continue pulsing until smooth, wiping down sides of container and adding remaining flour (or more if needed) to bind mixture.


Form individual patties and cover in plastic wrap to keep separate. Will keep in freezer in an air tight container or freezer bag for at least 2 months (if they last that long!).


To cook, heat 1 tbsp olive oil in skillet on medium heat and fry burger. Allow crust to form on both sides (flipping burger half way through) and burger to cook fully through. Add your choice of toppings and dress burger. Experiment with toppings, buns, lettuce wraps, salads, etc. the possibilities are endless! 

See garnish for the recipe for my corn salsa!




2 yellow flesh or red potatoes



onion powder

garlic powder

chilli powder



Thinly slice potatoes and lay in even layer on parchment lined baking sheet. Sprinkle all spices in a light coat on all slices of potato, one side only.


Bake at 350 degrees until golden brown and crispy, about 15 minutes.


Serve with condiment of choice (organic ketchup!) or eat as is! Yum!

roasted potato chips 
browned butter and sage pasta


2 tbsp vegan butter (or regular butter)

5 fresh sage leaves

1 cup pasta of your choice

(large cylinder noodles are best)

1/4 cup frozen peas

1 large handful of fresh spinach

1 tsp minced garlic

salt to taste

roasted chickpeas (not pictured, get recipe here)

This recipe is literally the easiest EVER!

Boil pasta in salted water to package instructions. Large cylinder noodles are best, as the chickpeas and peas will fit inside and mix nicely. When it is almost ready (2-3 mins. left), start melting butter in a saucepan over medium heat. Add garlic and continue to melt. At this point the butter will start to darken in colour. Add fresh sage and let butter get darker, until it is about the colour of milk chocolate. Then add frozen peas and spinach. This will release water which will help to wilt the spinach. Add pasta and roasted chickpeas directly to the pan and mix until fully coated.

Serve and enjoy!


This is such an easy weeknight meal and it also sounds and looks really impressive for dinner parties or date night! I love adding roasted chickpeas and just forgot when I took this picture! Silly Shawn!

options: spelt pasta, corn pasta, quinoa pasta, zoodles, orzo, rice noodles, etc. GET CREATIVE! 

roasted red pepper and tomato soup
IMG_0884 2.JPG


1 tin pezzettoni in purea, no salt added (diced tomatoes in puree)

drizzle of olive oil (for sautéing)

1 cup roasted red peppers (pre-cooked in jar)

1 cup low-sodium vegetable broth

1/4 cup white onion, diced

3 cloves of garlic, minced

sea salt to taste

small handful of fresh basil

1 tsp dried oregano

1 tsp onion powder

1 tsp garlic powder

1 tsp dried thyme

1 tsp capers (optional)

roasted chickpeas (optional, get recipe here)

I'm all about simple, easy, stress-free summer cooking!

On medium heat, add diced onion to a pot with a drizzle of olive oil and the sea salt, to get it going. Once it starts to go translucent (not burning!) add garlic until fragrant (about 3 minutes). Add tin of pezzettoni in purea, red pepper and all the dried spices and cook throughly. Add vegetable broth to thin out the soup. Add basil and then with an immersion blender, blend soup until smooth. Season with sea salt to taste. Garnish with capers and roasted chickpeas or more basil!

Serve and enjoy!

This soup is also really light, yet filling for those long, hot summer days!

Serve as a meal, or as an appetizer or side dish. Adding roasted chickpeas with give this soup some protein for a more complete meal. 


1/2 cup lentils (any colour)

1/4 medium red onion chopped

1/2 can lupini beans (approx. 220ml)

1 large carrot roughly chopped

1 celery stalk roughly chopped

2 cloves of minced garlic

6 Brussels sprouts halved

1/3 cup pre-cooked beets chopped

1 tbsp chives (dried or fresh)

1 cup vegetables broth

1 tbsp Mrs. Dash garlic and herb (no salt added) seasoning

This is a hearty protein packed option for the brisk autumn weather!

Preheat oven to 350 degrees F. 

To an 8 inch round oven safe dish with a lid, put the lentils, vegetable broth and beans and give a stir. Add all the chopped vegetables except for the beets (try to get veggies roughly the same size for even cooking times) including onion and garlic. Add the Mrs. Dash seasoning to the mixture and give a little stir. Cover and place in oven for 35-40 minutes, until vegetables are tender and broth has been absorbed. Add beets and put in over for 5 more minutes, until thoroughly heated. Garnish with chives.

Serve and enjoy!

This is a balanced, healthy and hearty option for vegans or vegetarians during the holiday seasons as well! Let me know if you make this or any other recipe by using the #tsprecipes

one pot hearty veggie, lentil and white beans


2 tbsp pumpkin purée (canned is perfect, make sure it's 100% pure pumpkin)

1 banana 

1 tsp pumpkin pie spice*

3/4 cup quick oats (or whatever oats you prefer, just cook to package directions)

1/2 tbsp dried cranberries

1/8 cup almond milk*

1/8 cup boiling water

1/2 tbsp raw pumpkin seeds (not pictured- I ran out, unfortunately!)

*if you prefer unsweetened almond milk, add 1 tbsp coconut sugar to oats with the boiling water and dissolve fully. If you don't have pre-mixed pumpkin pie spice then ground cinnamon, nutmeg, ginger, all spice and cloves can be used. Alternatively, just cinnamon can be used. 

This is a filling, warm and delicious breakfast, that is actually super quick to throw together.

It's perfect as the weather continues to get cooler, warming you from the inside out!

In a bowl, add boiling water to oats and let sit until softened and water is absorbed (add more water if you prefer it more liquid). Add almond milk and mix. Mash 1/2 the banana and add pumpkin purée, mix together and add to oats. Slice remixing 1/2 of the banana and garnish oats along with the dried cranberries and pumpkin seeds. Sprinkle with pumpkin pie spice.

It's that easy! This recipe serves one but can easily be doubled (or more), so it's great for the whole family!

This is loaded with fibre, slow digesting carbs, healthy fats and protein for a delicious and complete breakfast! Let me know if you make this or any other recipe by using the #tsprecipes

pumpkin pie oatmeal
bottom of page