Spaghetti squash is a great choice for incorporating a tasty, meatless meal into your weekly menu. Although it has a mild nutty flavor on its own, when you combine spaghetti squash with sautéed onions, olives, feta, and juicy tomatoes, it absorbs those flavors, resulting in a Mediterranean dish everyone will enjoy. This recipe makes a hearty, lunch or dinner. If going meatless isn't your preference, pair this dish with fish or chicken.
Serves 4
Ingredients 

• 1 3-4 pound spaghetti squash, halved lengthwise and seeded
• 2 tablespoons grapeseed oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 2 1/2 cups halved grape tomatoes
• 3/4 cup crumbled organic feta cheese
• 1/2 cup sliced organic black olives
• 3 tablespoons chopped fresh basil
• Salt and pepper

Instructions 

1. Preheat oven to 350 degrees. Lightly grease a baking sheet.
2. Place spaghetti squash on the baking sheet, cut sides down. Bake until you can poke a sharp knife into the squash with little resistance, about 35-45 minutes. Remove squash from oven; set aside to cool.
3. Heat oil in a skillet over medium heat. Sauté onion in oil until tender. Add garlic and sauté for 30 seconds. Stir in the tomatoes and cook briefly, about 1 minute. You only want to warm the tomatoes.
4. Use a large fork to shred the "spaghetti" from the squash and place the strands in a large bowl. Toss with the sautéed vegetables, feta cheese, olives, and basil. Add salt and pepper to taste. Serve warm.

Most people think of cauliflower as a side to steak, not the "meat of the meal." But cut into thick slabs and roasted with spices, this plain vegetable is easily transformed into a flavorful dish. Roasting brings out the subtle nutty flavor of cauliflower. The brilliant colors and flavors of turmeric, ginger, cumin, and cilantro create cauliflower "steaks" that are simple to prepare and fancy enough for a dinner party or to add pizazz to an ordinary family dinner.
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Cauliflower Steaks with Cumin, Ginger & Turmeric
Serves 3
Ingredients 

• 1 large head cauliflower
• Salt and pepper
• 2 Tbs olive oil, divided
• 1 tsp freshly grated ginger
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• Small handful of cilantro, chopped

Instructions 

1. Preheat the oven to 400°F.
2. Remove leaves and trim the stem end of the cauliflower, leaving the core intact. Using a large knife, cut the cauliflower from top to base into three 3/4-inch-thick "steaks."
3. Season each steak with salt and pepper on both sides. (Reserve any loose florets for another use.)
4. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Sear the cauliflower steaks until golden brown--about 2 minutes on each side.
5. Gently transfer the steaks to a baking sheet.
6. Whisk together the remaining 1 tablespoon of olive oil, ginger, cumin, and turmeric. Brush or spoon the mixture onto the cauliflower steaks.
7. Roast in the oven until tender, about 15 minutes. Garnish with cilantro and serve.

Savory, creamy winter squash soups are great comfort on cold winter nights. This roasted acorn squash soup is easy to make: a little sautéing, roasting, and blending and you'll have a hearty soup that is nutritious and filling, as well as low in calories. It's perfect for a family meal and lunch the next day.
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Ingredients 

• 1 large acorn squash
• 2 T. olive oil, divided
• 1/4 t. ground cinnamon
• 1/2 t. kosher salt, or to taste
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 2 c. unsweetened almond milk
• 2 c. vegetable broth

Instructions 

1. Preheat the oven to 375ºF.
2. Chop the tip and tail off the acorn squash, then cut it in half lengthwise. Scoop out the seeds and discard them (or you can roast them like pumpkin seeds--they're delicious!).
3. Drizzle the squash flesh with 1 T. of olive oil; sprinkle with salt and cinnamon. Place squash halves on a baking sheet, cut-side down. Roast for 45 to 50 minutes, or until the flesh is very soft.
4. Use a spoon to remove the squash flesh from the skin; discard the skin.
5. Heat the remaining olive oil in a skillet over medium heat. Add the chopped onion and sauté until browned, about 15 minutes. Add the garlic and sauté an additional 2 minutes. Remove from heat.
6. Add the squash, sautéed onion and garlic, almond milk, and vegetable broth to a blender and blend until completely smooth.
7. Season to taste with salt and pepper and serve with sour cream or plain Greek yogurt, if desired.

Tip: 
If you have an immersion blender, you can cook the onion and garlic in a Dutch oven, then add the remaining ingredients and blend directly in the pot.

Get out of a rut with your salad dressing by making your own and adding turmeric, a wonderful root herb recognized for anti-inflammatory benefits. The lemon and honey provide a tangy flavor while the combination of garlic, mustard and black pepper give this dressing zest. It's such a magical combination for your taste buds you might find yourself using it for much more than just your leafy greens!

Ingredients 

• 4 cloves garlic
• 1/4 cup + 2 tablespoons organic oliveoil
• 3 tablespoons lemon juice
• 2 t. raw honey
• 2 t. turmeric
• 1/2 t. stone ground mustard
• 1/8 t. black pepper
• 1/4 t. salt

Instructions 
Food process all ingredients until smooth and creamy. Store in fridge.

Infused with dark berries, this herbal tea provides an abundance of antioxidants. A spicy hint of ginger, along with tummy-taming fennel, supports digestion. It's also quite pretty in a clear glass tea mug.






Ingredients* 

• 1 oz dried blueberries
• 1 oz dried bilberries
• 1 oz dried elderberry
• 1 oz dried blackberries
• 1 oz fennel seed
• 1 tbsp dried ginger root

Optional sweeteners: raw honey, stevia leaf
* Dried berries can be purchased from Nuts.com

Combine Ingredients
Mix all ingredients together. To prepare a cup of tea, use 1 Tbsp of mix to 1 cup boiling water. Cover and let steep 10 min. Strain, add optional sweetener and drink. Can be enjoyed warm or as an iced beverage.
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Remaining mix can be stored up to six months in a dry, airtight container.

Traditionally an Autumn favorite, wild mushroom risotto can be enjoyed year-round. It's an excellent meal on its own or can accompany a variety of entrees. Where possible, use organic mushrooms and rice for added health benefit. Be careful not to overseason with butter or salt, as the white wine, stock, and garlic will draw out the rich flavor of the mushrooms.
Ingredients 

• 1 tbsp Dried Porcini Mushrooms *(feel free to use a mix: Cremini, Portobello, Shiitake)
• 2 tbsp olive oil
• 1 Onion Chopped
• 2 Garlic Cloves Finely chopped
• 225 grams (15 tbsp) Chestnut Mushrooms Sliced
• 350 grams (1.5 cups) Organic Arborio Rice
• 150 ml Dry white wine
• 2 pints Hot vegetable stock
• 2 tbsp Fresh Parsley Chopped
• 25 grams (1.5 tbsp) Butter
• Salt and freshly ground black pepper
• Fresh Parmesan Grated, to serve

​Directions

1. Soak the mushrooms in hot water for 10 minutes.*
2. Once soaked, drain the mushrooms well.
3. Gently heat the oil in a large pan, and add the onion and garlic.
4. Fry for 3 minutes or until the onions are softened.
5. Add the chestnut mushrooms and fry for a further 3 minutes, until browned.
6. Once browned, stir in the rice.
7. Add the wine on a gentle heat, constantly stirring until the liquid has been absorbed.
8. Allow the mixture to simmer, and slowly ladle in some of the hot stock while stirring until the liquid has been absorbed and the rice is plump.
9. Chop the porcini mushrooms.
10. Add the mushrooms along with the parsley, butter, salt and pepper to the risotto mixture. Shave some parmesan over the top and serve.

* If using fresh mushrooms, in Step 1, chop and saute in olive oil until nicely browned, remove from heat and set aside. Add the mushrooms in Step 10, once the liquid has been absorbed from the risotto.

Craving rice pudding? This dairy-free alternative pairs the health benefits of gluten-free quinoa with coconut, cinnamon and vanilla. The result is a dish that even the choosiest of kids (or grown-ups) will enjoy for breakfast or as an after-dinner treat.
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Ingredients 

• 4 cups of coconut milk (or substitute almond milk)
• 1 cup of quinoa
• 1/3 cup of coconut nectar
• 1 cinnamon stick
• 1 tsp of vanilla powder (or extract)
• Diced or sliced fruit of choice (e.g., berries, apple, pear)

​Directions

1. Soak the quinoa in lukewarm water for 20 minutes; rinse and drain.
2. Combine all ingredients into a medium-sized saucepan and bring to the boil.
3. Once boiled, stir and reduce the heat to a low simmer.
4. Allow to simmer for 30 minutes, stirring frequently throughout the given time. About 20-25 minutes into simmering, the quinoa will begin to swell and absorb the milk, creating a thick porridge texture.
5. When the quinoa has thickened and turned transparent, serve with your favorite fruit.

Ancient Inca warriors believed quinoa increased their stamina, so it shouldn't be surprising that modern-day nutritionists consider it a superfood.

While quinoa is actually a seed, it's prepared and eaten much like rice and other grains. All three types of quinoa -- red, black, and white -- are essentially equivalent in their nutritional profile and notable health benefits:

Protein-rich Grain. Quinoa contains all nine essential amino acids, the building blocks of muscle tissue and catalysts important to many physiological processes. As a protein-rich grain (8 g. per serving), quinoa is a terrific option for food combining for people following a vegan, vegetarian or gluten-free diet.

It's "fibered" up! There's nearly twice as much fiber in quinoa compared to most other grains. Fiber plays a role in reducing risk factors for heart disease, gastrointestinal disorders, diabetes, and cancer.

Ironman Loves Quinoa. It's a bit of a fib, but go ahead and tell your kids that Ironman loves quinoa, precisely because it contains iron, which keeps our red blood cells healthy and carries oxygen throughout the body.
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Energy Boost. This may be another reason why Ironman loves quinoa: It's high in vitamin B2 (riboflavin), which improves energy metabolism within the brain and muscles cells. It's also high in manganese, an antioxidant that helps protect cells from damage.
Quinoa is such an easy to grow, tasty super-food, even NASA scientists have been studying it as a possible crop to be grown in outer space. Be sure to give it a try.

Date paste can be used in baking, as a spread on your favorite cracker, and in chutneys and other recipes. Put your own spin on this recipe: while processing, add in apricots, raisins, dried mango or other fruit. You can also mix raisins or cranberries into the paste after it's processed. Experiment and see what sweet bliss you can create!

Ingredients and Supplies 

• 450 g. standard pitted dates (Medjool dates can be used but are more expensive)
• 1/2 litre Mason jar (or similar glass jar)
• Approx. 3/4 c. water
• Pinch of Salt
• Splash of Pure Vanilla Extract (optional but recommended)
• Food processor

Directions

1. Tightly pack the pitted dates in a Mason type glass jar. You should be able to cram about 450g in a half liter jar.
2. Pour water over the dates until the jar is really full. Add water if needed to cover dates.
3. Cover the jar. Soak dates overnight, at least 12 hours.
4. After soaking, transfer the entire content of the jar, including the water, to the bowl of your food processor.The mixture should look chunky and gooey.
5. Add vanilla and pinch of salt.
6. Process dates on high speed for about 5-8 minutes, or until smooth and creamy. The longer you process, the smoother and creamier your paste will be. After 3 to 4 minutes, you will have obtained a paste, but it will still be somewhat grainy. Run the processor for a bit longer.

​After the desired consistency has been obtained, transfer your date paste back to your Mason jar. Place it in the fridge. Paste will darken after a few days. Keeps 3-4 months.

In this entree, salmon's strong flavour gets a lemony-pop from mustard-herb butter. The French green lentils add texture and flavour not found with brown lentils. Combined with tarragon, leeks and chives, you have a robust healthy meal that looks pretty on your plate.
Makes 4 servings

Ingredients
For the mustard-herb butter

• 5 Tbs unsalted butter, softened
• 1 Tbs chopped chives
• 1 tsp chopped tarragon
• 2 tsp grainy mustard
• 2 tsp fresh lemon juice
• 1/4 tsp salt
• 1/4 tsp pepper

For the lentils

• 1 cup French green lentils
• 4 cups water
• 2 medium leeks (white and pale green parts only)
• 1 Tbs unsalted butter
• 1/2 to 1 Tbs fresh lemon juice
• 3/4 tsp salt

For the salmon

• 4 (6-ounce) fillets of skinless wild-caught salmon
• 2 Tbs unsalted butter
• 1/2 tsp salt and 1/4 tsp pepper mixed together

Preparation:

Make the mustard-herb butter:
Stir together all ingredients with 1/4 tsp each of salt and pepper.

Cook the lentils:
Bring lentils, water, and 3/4 tsp salt to a boil in a heavy medium saucepan, then reduce heat and simmer, uncovered, until lentils are just tender, 20 to 25 minutes. Remove from heat and let stand 5 minutes. Reserve 1/2 cup cooking liquid, then drain lentils.

While lentils cook, chop leeks, then wash thoroughly. Cook leeks in butter in a heavy medium skillet over medium-low heat, stirring occasionally, until softened, 6 to 8 minutes.

Add lentils with reserved cooking liquid to leeks along with 3 Tbs mustard-herb butter and cook, stirring, until lentils are heated through and butter is melted. Add lemon juice and salt and pepper to taste. Remove from heat and keep warm, covered.

Sauté salmon while leeks cook:
Pat salmon dry and sprinkle with salt and pepper mixture; distribute evenly between fillets.
Heat butter in a large nonstick skillet over medium-high heat until foam subsides, then sauté salmon, turning once, until golden and just cooked through, 6 to 8 minutes total.
Serve salmon, topped with remaining mustard-herb butter, over lentils.
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Cook's notes: Mustard-herb butter can be made 1 day ahead and chilled, covered. Soften at room temperature before using (1 hour)
Lentils can be cooked (but not drained) 1 day ahead and chilled in cooking liquid, covered (once cool).