My daughter and I were invited to a summer’s end potluck and this recipe popped into my mind.  I had made it in the past but somehow even though my family loves it, I had forgotten about it…until now!



You can find variations of this recipe in plant-based cook books but personally I like this combo best 🙂


  • 1 can chickpeas (drained and rinsed)
  • 1/2 can black beans (drained and rinsed)
  • 2 green onions (chopped)
  • 1/2 large carrot (shredded)
  • handful of cilantro (chopped)
  • handful of sunflower seeds
  • handful of pumpkin seeds
  • handful of dried cranberries
  • handful of daiya cheese (optional)
  • 2 or 3 chopped pickles
  • 2 tbsp nutritional yeast
  • 1/4 tsp garlic salt
  • 1 tsp yellow curry
  • 1/2 tsp ginger
  • 1/4 lemon slice freshly squeezed
  • black pepper
  • a few blobs of vegan mayo… you’ll have to just mix it and decide how creamy you like it.  

There is no method, just mix it all into a bowl!  That is about the best I can do with measurements 🙂  I just eyeball, dump and shake while I cook.  Don’t be afraid to taste it and add more or less of those flavours you love.  There are lots of veggie options that make a nice addition like sweet red pepper, cucumbers, cherry tomatoes, fresh garlic, etc.  Have fun!

We stuffed this mixture into a pita for our potluck but it can be eaten straight up, with crackers, or on spaghetti (which is how we ate the leftovers).

This salad tastes great when you make it, awesome when you arrive at your potluck and even better the next day as the spices give out more and more flavour.

Meal Prep

Last week I had the chance to work with an amazing woman who organizes meal prep for families.  I love this concept… you sign up and pre-pay online, you choose how many meals you would like to take home and freeze for easy whole food family dinners.  On her sign up page there is a drop down menu of 4 meals to choose from, pick your favourites and show up!  She has all the recipes broken down into steps and how you need to chop – cook – or mix the ingredients!  BRILLIANT

It’s so easy to just do the step on the little sticky note and then move onto the next sticky note, meanwhile we all got to chat and get to know each other 🙂  The final step is assembling the meals in freezer ready packaging that includes cooking instructions.

3 hours later 8 women had prepared and packed 71 plant-based meals!

During this meal prep we made Roasted Yam and Black Bean Burritos, Lentil Soup, Sweet Potato Pineapple Indian Curry and Plant-based Chickpea Burgers

Sweet Potato Curry

Ahhhh a warm and comforting bowl of curry in the belly… I’m sure most plant-based eaters can agree but even for those of us who aren’t as plant-based the warm spices, sweet flavours and wafting aroma that comes from a curry can be so enjoyable. As a mom who is always making sure that whatever I make my kids will eat and enjoy too, I usually add sweet potato to the curry to give it that extra family friendly sweetness and pack it with extra nutrients!

Sweet Potato Coconut Curry with cilantro and fresh mung bean sprouts


  • 2 large or 3 small sweet potatoes peeled and cut into small cubes
  • 1 can of chick peas drained and rinsed
  • 1/2 of a fresh pineapple cut into cubes
  • 1 onion
  • 4 cloves of garlic
  • 1 tbsp cumin
  • 1 tbsp garam masala
  • 1 tbsp coriander
  • 1 tsp turmeric
  • fresh ground black pepper
  • 2 tbsp yellow curry
  • 1 can of full fat coconut milk (read the label you can find coconut milk that is pure and doesn’t have any additives or preservatives)
  • 1/2 cup water
  • 2 or 3 tables spoons of tomato paste or 1/2 cup crushed tomatoes
  • 2 blobs of maple syrup (yes that is an official maple syrup measurement 😉


Chop onions and garlic and fry them on low heat with a few drops of extra virgin olive oil or avocado oil or some bouillon if you are staying away from oil. Once the onions start to become translucent add in the dry spices and continue to fry on low, stirring so that the spices do not burn. Toasting the spices like this will enhance the flavour and remove the bitterness. After a few mins you can add the potatoes and all remaining ingredients, except for the pineapple. Stir thoroughly so that everything is well blended together and you have a creamy soupy consistency. You can play with the amount of water that you would like to add depending on how thin or thick you would like your curry. Simmer your sweet potato curry on med-low heat long enough that the potatoes are cooked thru, about 20 mins. Then add the fresh pineapple. Taste your curry and add a dash of salt, or an extra blob of maple syrup if you like. Adjust it to your personal taste 🙂

*Serve over a whole grain of your choice such as brown rice, quinoa, barley or simply dish it into a bowl and throw in some sprouts or spinach or herbs of your choosing!

*So many of the spices and veggies in curry are anti-inflammatory in our bodies such as turmeric, onions and garlic. The pineapple contains the powerful enzyme bromelain which aids in digestion, helps to reduce bloating and is another anti-inflammatory. Sweet potatoes have too many nutrients to list! Chickpeas are a great source of plant-based protein as recommended by the Canada Food Guide and coconut milk is a great healthy fat to feed your brain 🙂