Spinach and Lentil Soup – a Delicious Meatless Meal

Lentil soup… a perfectly hearty, healthy and flavourful meal you can whip up for your family in no time.
I’m gonna say that this is probably THE BEST lentil soup I’ve ever made! It’s perfect for a chilly winter day and if you’ve got yourself a thermos, this is great heated up and enjoyed for lunch the following day at work. Nothing beats leftovers that you can reheat quickly and is healthy at the same time. 
Lentils are full of soluble and insoluble fiber, both which help keep you regular, assist in balancing blood sugar and lowering cholesterol.
Lentils are also full of B vitamins and protein, which are both energizing and fuelling for the body.
These little green gems will help fill you up, not fill you out!
Enjoy making this recipe and share with me how much you love it! 🙂
P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!
Spinach and Lentil Soup
Serves 4
Write a review
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
  1. 1 tablespoon olive oil
  2. 1 medium celery stalk, diced
  3. 1 medium carrot, peeled and diced
  4. 1/2 medium yellow onion, diced
  5. 3 medium garlic cloves, minced
  6. Sea salt
  7. Freshly ground black pepper
  8. 1 quart low-sodium vegetable broth
  9. 1 (15-ounce) can diced tomatoes with their juices
  10. 1 1/4 cups green lentils (any colour will do except red), rinsed
  11. 1 bay leaf
  12. 1/4 teaspoon finely chopped fresh thyme leaves
  13. 1/2 tsp dried oregano
  14. 1 teaspoon red wine vinegar or sherry vinegar
  15. 1 large bunch spinach leaves
  1. Heat the oil in a large saucepan over medium heat. Add the celery, carrot, and onion and cook, stirring occasionally, until the vegetables have softened, about 10 minutes.
  2. Stir in the garlic and cook until fragrant, about 1 minute.
  3. Season with several generous pinches of salt and pepper.
  4. Add the broth, tomatoes with their juices, lentils, bay leaf, thyme and oregano, stir to combine. Cover and bring to a simmer, about 15 minutes.
  5. Once simmering, reduce the heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 minutes more.
  6. Taste and season with more salt or pepper as needed, then stir in the vinegar.
  7. Add the spinach and stir until wilted. If you prefer a creamier texture, purée half of the soup in a blender or with a hand blender. ENJOY!!
Holistic Wellness https://holisticwellness.ca/


Health & Abundance,
Samantha 🙂

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Sweet Potato and Kale Quinoa Patties for Meatless Monday!

Powerhouse ingredients make up this incredible recipe! Actually, 3 of my most favourite foods, sweet potato, kale and quinoa! These hearty patties are filling and make a great substitute for a traditional burger. Their great as a breakfast pattie, a side for lunch, or a main at dinner- absolutely versatile. Next time I think I’ll try more savoury herbs instead of a curry kick, such as oregano, rosemary or thyme. Feel free to experiment with different spices and herbs and come up with your own concoction! Enjoy!

IMG_3221 Quinoa Patties


1 tsp coconut or olive oil

1 onion, diced

3 cloves garlic, chopped

1/2 carrot, shredded

2 cups kale, cut into small pieces

1/2 cup cooked sweet potato

1 cup organic canned adzuki beans, rinsed

1 1/2 cups cooked quinoa

2 tbsp gluten free all purpose flour

2 tsp lemon juice

1 tsp chili flakes

1 tsp cumin

2 tsp curry powder

Salt and pepper, to taste


  1. In a saucepan, melt coconut oil over medium heat. Add onion and garlic and sauté until translucent, about 4-5 minutes. Add carrots and kale, sauté for an additional 4 minutes.
  2. In a food processor or blender, puree beans and yam.
  3. Combine all ingredients in a mixing bowl. Mix well.
  4. Measure into 1/3 cup portions and press into patties*.
  5. Bake at 375 degrees for 25 minutes.

* Make into bigger patties for a burger substitute


Health & Abundance,

Samantha xoxo

Recipe adapted from – http://myvega.com/blog/2013/celebrate-international-year-quinoa



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Dreamy Creamy Butternut Squash Mac n’ Cheese

Happy Monday everyone! I’m sure your all in the middle of holiday family fun and busy eating, cooking and eating and cooking! At least that’s the case for me! With lots of family events I’ve one busy bee! Amongst all the holiday chaos one delicious meal I whipped up this week was mac n’ cheese! It has a sophisticated twist with a creamy butternut squash puree, isn’t loaded with cream, is ‘mostly’ gluten free and it’s DELICIOUS!! Served with a delicious mixed green salad, this dish is a perfect meatless meal! Enjoy!


1 large butternut squash, peeled, halved, seeded, then quartered and cut into chunks
6 garlic cloves
2 thyme sprigs
1 cup unsweetened almond milk
1 cup unsweetened coconut milk
2 cups vegetable stock
1 pound small elbow macaroni or mini shells ( I used 2 boxes of gluten free GOGO Quinoa Macaroni)
3/4 cup grated Gruyere (feel free to add more cheese)


3/4 cup panko breadcrumbs
1 tablespoon finely chopped flat-leaf parsley
2 garlic cloves, minced
1/4 teaspoon sea salt

To make the mac ‘n’ cheese:
Preheat the oven to 375 degrees F. In a large saucepan, add the butternut squash, garlic cloves, thyme sprigs, milk, and stock. Cook until the butternut squash is fork-tender. Remove the sprigs of thyme.
Place the squash mixture in a food processor or blender and puree until velvety smooth.
Meanwhile, cook the macaroni in salted water until it is al dente (semifirm). Drain and rinse with cool water.
Spread out the macaroni in a lightly greased 13-inch x 9-inch pan. Pour the squash puree over the noodles.


To make the breadcrumbs and bake:
Combine all the ingredients for the herbed breadcrumb topping.

Cover the mac ‘n’ cheese with foil, place in the oven, and bake for approximately 45 minutes. Remove from the oven and evenly spread the breadcrumb topping and Gruyere over the top. Transfer to the broiler and broil for 5 to 10 minutes, or until the cheese is brown and bubbly.

From my Heart to Yours,
Merry Christmas!

Health & Abundance,
Samantha 🙂


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Red Cabbage and Fresh Veggie Coleslaw with Lemon Tahini Dressing for Meatless Monday

Happy Monday! Today’s recipe post is loaded with vibrant colours! And vibrant colours means an array a nutrient rich vitamins and minerals! I wouldn’t have it any other way! Red cabbage is rich in phytonutrients (plant nutrients) and antioxidants which are beneficial for inflammation and a great preventative for overall health. Hope you enjoy this tasty and nutrient dense salad! It makes the perfect side to any dish!

Red Cabbage and Fresh Veggie Slaw (I adapted this recipe from ohsheglows.com)

  • About 6-7 cups of roughly chopped red/purple cabbage
  • 1 carrot, shaved with a peeler into 2-3 inch strips
  • 2 celery stalks, chopped
  • 1 red pepper, thinly sliced
  • 1 handfuls of fresh parsley, chopped finely (or use other herb)
  • 3-4 tbsp of toasted sesame seeds
  • 2 tbsp hemp seeds
  • 2 tbsp pumpkin seeds
  • 2 tbsp chopped walnuts
  • Herbamare (sea salt and organic herb mix) to season

Lemon Tahini Dressing

  • 1 cup tahini
  • 1 garlic clove, pressed
  • Juice of 1 lemon
  • 1 tbsp tamari (or sea salt)
  • water- add to desired consistency

In a large bowl, mix the chopped celery, pepper, cabbage, shaved carrot, and parsley. Add nuts and seeds. Prepare the dressing by whisking all ingredients together in a medium sized bowl. The salad tastes best when the dressing is mixed just before serving, so I suggest you portion out how much salad you will be eating for the meal and then add on your desired amount of dressing & mix well. Wrap up any leftover salad and place in the fridge and do the same with the leftover dressing.

What to do with leftovers???
The next morning I sautéed the coleslaw with half a red onion (chopped) and 1 tbsp of coconut aminos (tamari would work well too). I served it with 2 poached eggs and it was delicious! Sautéed and mixed with brown rice and tofu would make a delicious lunch or dinner. Try my crispy marinated tofu cubes! They make a great addition to any salad!


Happy Monday!

Health & Abundance,
Samantha 🙂

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Curried Butternut Squash and Gluten Free Blueberry Muffins for Meatless Monday

I love curry! And although I’m not a master at making a true homemade curry blend, I opt for an organic curry powder that always does the trick; especially when I’m short on time! This delicious and aromatic dish takes no time to cook and is perfect served over leftover brown rice or quinoa for a quick weeknight meal! Aside from being delicious, curry contains a high dose of antioxidants, mainly from turmeric, the spice that lends curry its beautiful golden colour. Turmeric, which contains Curcumin-the most active constituent of turmeric, is a potent anti inflammatory, a powerful antioxidant, improves liver health and aids in digestion. I recommend sprinkling turmeric powder on your eggs, add it to your spice rubs, add it soups and stews and saute your veggies in it for an extra kick!

Curried Butternut Squash

1 1/2 pounds butternut squash
2 tbsp organic butter
1 tbsp minced garlic
1 tbsp minced or grated ginger
1 tbsp organic curry powder
1 cup unsweetened coconut milk
1/4 cup chopped fresh cilantro leaves for garnish
1/4 cup chopped scallions for garnish
1 lime, quartered, for serving
salt and pepper

1. Cut both ends off squash and cut into 2 sections. Peel squash using a knife, being careful not to take off to much of the flesh. Scoop out seeds and stringy pulp with a spoon. Cut squash into 1 inch chunks.
2. In a large skillet over medium heat, melt butter. Add garlic and ginger, stirring occasionally, until soft. Add the curry powder and stir until it becomes fragrant, just 1 minute or so.
3. Stir in squash, coconut milk, salt and pepper. Turn the heat to high, bring to a boil, then lower the heat to a gentle boil. Cover and cook, stirring once or twice until the sqaush is tender, about 15-20 minutes.
4. Garnish with cilantro, scallions and serve with lime wedges.

Gluten Free Blueberry Muffins

6 tbsp coconut oil, melted & cooled
1 cup packed organic light brown sugar
1/2 cup almond milk
1 large egg
1 1/2 cups Bob’s red mill gluten free all-purpose flour
1 1/2 tsp baking powder
1 tsp cinnamon
1/2 tsp sea salt
1 1/2 cups wild blueberries

1. Insert oven rack in middle position and preheat oven to 400ºF. Insert liners in muffin cups.
2. Whisk together coconut oil, brown sugar, milk, and egg in a bowl until combined well. Whisk together flour, baking powder, cinnamon, and salt in a large bowl. Add milk mixture and stir until just combined. Fold in blueberries gently.
3. Divide batter among muffin cups and bake until golden brown, approximately 25 – 30 minutes.
4. Toothpick test: muffins are done when a toothpick inserted into the centre of muffin comes out clean

Enjoy the YUMMY goodness!
Happy Monday!

Health & Abundance,
Samantha 🙂





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Wild Blueberry Smoothie & Temple Rice Bowl with Hummus & Mixed Herbs for Meatless Monday!

I’m loving the new Vega One Nutritional shake! For those of you who know me well, you know I love my morning shakes! My morning feels complete when I start with a delicious smoothie and this new shake has got me very excited to start my day! Vega One is gluten free, dairy free and soy free and loaded with probiotics and mineral rich greens. This is the perfect protein to add to your smoothies. This recipe is simple and easy to make and the perfect on-the-go breakfast. I’ve also included a simple recipe from one of my favorite restaurants downtown, FRESH. I love this restaurant and their recipe books! They serve up some truly delicious vegetarian/vegan fare that is oh-so-good! This rice bowl is truly nourishing and satisfying and very simple to make! If you don’t have all the ingredients on hand, it’s easy to substitute other veggies. Or feel free to add some grilled tempeh for added protein. That’s the joy of cooking, taking any recipe and making it own! Enjoy!

Wild Blueberry Smoothie

2 cups spring water (add more or less water, depending on consistency you prefer)
1 cup frozen wild blueberries
1 scoop Vega One vanilla chai
1 tbsp hemp or chia oil
1 tsp chia seeds
1 tsp ground cinnamon
1 tsp vanilla extract
4-5 ice cubes

Blend together and Enjoy!

Temple Rice Bowl

1/3 cup water
4 baby bok choy, cut in half lengthwise
7 tbsp olive oil
4 tbsp tamari
8 wedges tomato
4 cups cooked brown basmati rice
2 tsp mixed herbs
1 cup hummus (organic store bought or recipe below)
2 cups sunflower sprouts
2 tbsp hulled hemp seeds
4 slices red onion, chopped
2 lemon wedges, for garnish

Put the water in a wok or skillet over high heat. Add the bok choy halves and cover. Steam until bok choy is almost tender. When water evaporates, add 1 tbsp olive oil, 1 tbsp tamari and tomato wedges. Saute 1 minute until the bok choy is tender, then set aside. Divide cooked rice between 2 large rice bowls. Mix remaining 6 tbsp olive oil and 3 tbsp tamari together. Add mix herbs, divide and drizzle over rice. Place hummus in the middle of each rice bowl, and arrange the bok choy around the edges. Top with sunflower sprouts, hemp seeds and red onion. Garnish with lemon wedges and serve.


2 cups canned or cooked chickpeas
3 cloves garlic
2 tbsp tahini
4 tbsp lemon juice
1/2 tsp sea salt
1 tbsp filtered water

In a food processor, puree all ingredients. Add more water if necessary to get the consistency you like.

Mixed Herbs

1 tbsp each of dried :
1 1/2 tsp dried rosemary
1 1/2 tsp dried sage

Combine all ingredients in a bowl. Mix well.

Happy Monday! Enjoy these delicious recipes!

Health & Abundance,
Samantha 🙂

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Cinnamon Cashew Smoothie & Zucchini-Tomato Gratin for Meatless Monday

Delicious Cashews! Containing a much lower fat content than most other nuts and high amounts of oliec acid also found in olive oil; Cashews are a heart healthy nut! 1/4 cup of cashews provides you with a great dose of copper, magnesium, manganese and….. drum roll please….., lots of tryptophan!! This essential amino acid…let’s say it together now, “TRYPTOPHAN” helps to stimulate serotonin, our oh-so-feel-good hormone. Most anti-depressant drugs work by stimulating serotonin in the brain, while tryptophan can do this naturally. Amazing how mother nature works! Sooo…..what to do with cashews you ask?! Well….I came up with one delicious smoothie recipe that I’m sure will please your taste buds!

Cinnamon Cashew Smoothie
The ingredients in this smoothie work to balance blood sugar, stimulate blood flow, balance mood and anxiety and protect your precious heart!

1/4 cup soaked cashews (for at least 4hrs, or overnight)
1 tbsp organic ground cinnamon (more or less, depending on preference)
1 tbsp organic ground ginger (more or less, depending on preference)
1 tsp yacon syrup
1 tsp hemp or chia oil
2 cups spring water
1/2 cup non-dairy milk

Blend all ingredients together in a high speed blender and Enjoy!

Zucchini-Tomato Gratin (recipe courtesy of Vegetarian Times)
An easy and delicious recipe full of lycopene! Try salting and draining the zucchini and tomatoes before baking, to prevent them from releasing excess moisture, so the gratin stays firm, not soggy.

1 1/2 lb. tomatoes, cut into 1/4-inch-thick slices
2 medium zucchini (1 lb.), cut into 1/8-inch-thick diagonal slices
1 Tbs. plus 1 tsp. olive oil, divided
4 garlic cloves, thinly sliced
2 Tbs. roughly chopped kalamata olives
1/4 cup thinly sliced basil leaves
3/4 cup grated Parmesan cheese (1 1/2 oz.), divided

Drape tomato slices over colander, sprinkle with sea salt, and let drain 45 minutes. Spread zucchini on baking sheet, and sprinkle with sea salt. Let stand 30 minutes to sweat out excess moisture. Rinse well, and pat dry. Preheat oven to 375°F. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Sauté zucchini 3 to 4 minutes, or until golden. Transfer to plate. Do this in 2 batches if necessary, adding more oil between batches. Layer half of zucchini slices in 8-inch-square baking pan. Top with half of tomatoes. Sprinkle with half of garlic, 1 Tbs. olives, half of basil, and ı/4 cup Parmesan cheese; season with freshly ground black pepper. Repeat with remaining zucchini, tomatoes, garlic, olives, and basil. Drizzle top with 1 Tbs. oil, and sprinkle with remaining 1/2 cup cheese. Cover with foil, and bake 10 minutes. Remove foil, and bake 20 minutes more, or until cheese is melted and gratin is bubbling. Let stand 5 minutes before serving.

Hope you enjoy these Delicious recipes!
Happy Monday!

Health & Abundance,
Samantha 🙂

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Sweet Beets & Greens PLUS a Delicious Dessert!

Meatless Mondays week 7! Let’s cook up some beets! I find that this amazing veggie gets left behind because it takes long to cook, but it must not be forgotten!! Beets are loaded with potassium and folate, great for your liver and are super blood purifiers! This simple recipe is delicious and makes the perfect summer side dish!

Sweet Beets & Greens


6 medium whole beets (about 2 bunches), greens removed and set aside
1 tbsp balsamic vinegar
3 tbsp extra virgin olive oil, divided
2 tbsp water
2 medium shallots, finely chopped
Beet greens, washed and coarsely chopped
Dash salt & pepper
Freshly squeezed lemon juice


Scrub beets well & steam them whole over boiling water for 30 minutes. Large beets may need 40 minutes. Once steamed, run beets under cold water and gently peel off the skins. Chop beets into bite sized chunks and place in a medium bowl.
In a small bowl, whisk together vinegar, 2 tbsps olive oil, salt, pepper and squeeze of lemon juice. Pour the mixture over the beets and set aside.
In a large sauté pan, heat the remaining olive oil over medium-low heat. Add the shallots and sauté for 2 minutes. Add the chopped greens and cover. Simmer for 5-7 minutes, until greens are wilted. Add the beets and heat through for a minute. Serve immediately.

And for dessert….. Grilled Pineapple with Maple Syrup

Pineapples are incredibly refreshing! Not only do I enjoy adding this sweet fruit to my morning smoothie to reap the benefits of the protein digesting enzyme bromelain; but I truly enjoy pineapples as a sweet dessert treat! Plus, pineapples are loaded with vitamin C and manganese!


1 fresh pineapple, peeled, cored and cut into 1/3 to 1/2 inch rings
2 tbsp ground cinnamon
2 tbsp cane sugar
2-3 tbsp grade B maple syrup


In a bowl, mix together cinnamon and cane sugar. Sprinkle pineapple slices (both sides) with cinnamon and sugar mixture. Grill each side for approx. 2 minutes. Arrange slices on a platter and drizzle with maple syrup.

Happy Healthy Monday!

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Meatless Mondays Week 6!!

6 weeks into Meatless Mondays……..are you still hanging in there?? Meatless Monday’s have actually become second nature to me and writing my Monday blogs helps me to prepare for my meatless feast. I tend to overcook on Monday and so I end up eating vegetarian all day Tuesday as well! I’m not complaining! Especially around this time of year, I gravitate towards more vegetables anyhow. So…let’s get on with a delicious meatless recipe using one of my favorite ingredients, Quinoa!

Southwestern Quinoa
This recipe has the right amount of heat and great texture! Quinoa is truly a nutritional powerhouse, containing potassium, magnesium, folate, fiber and a balance of essential amino acids making it an unusually complete protein source among plant foods! Best of all, this super grain is Gluten Free!! Yippeee!


1/2 poblano pepper
1/2 red bell pepper
1 small crookneck squash
4 large garlic cloves
1 cup boiling water
6 sun-dried tomatoes
1 cup quinoa
2 cups vegetable broth
1/2 to 1 teaspoon chili powder
1/4 teaspoon ground cumin
1/2 teaspoon oregano
2 tbsp extra-virgin olive oil
1/2 cup finely sliced green onions
1 cup cooked blacked beans, drained and rinsed
1/2 cup minced cilantro leaves
1/8 teaspoon salt
1 freshly ground black pepper
1/4 cup pine nuts, toasted


Roast the poblano and bell peppers, squash, and garlic on a baking sheet at 350 for 20 minutes, then peel and finely chop them (you don’t need to peel the squash). Pour the boiling water over the sun-dried tomatoes and soak for 10-15 minutes. Drain and finely chop after rehydrating.
Place the quinoa in an ultra-fine strainer and run under water. (If the strainer isn’t fine enough, the quinoa may slip through the holes.)
In a medium saucepan, mix together the quinoa, vegetable broth, chili powder, cumin, and oregano (rub between fingers to release flavor); bring to a boil over high heat, then turn to low heat and simmer for 10-15 minutes, or until the grain has soaked up the broth. Meanwhile, place pine nuts on a roast pan and slightly toast in the oven for 4-5 minutes at 300. Remove quinoa from the burner and place in an appropriate-sized bowl; toss with olive oil. Immediately add all other ingredients, including the roasted vegetables, and pine nuts, and toss. Serve warm.


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