2 cups Dried Split Peas, rinsed

3 Carrots, shredded

1 Onion, Diced

3 Celery Stalks, diced

1 Bell Pepper, diced (green, red, orange or yellow is fine)

4 Garlic cloves, minced

1/2 tsp Black pepper, chili powder, cumin

6 cups Vegetable stock

1. Layer ingredients in slow cooker
2. Pour in vegetable stock and don't stir
3. Cover and cook on high for 4-5 hours or on low for 8-10 hours

Looking for more ideas of slow cooker meals? Contact Jill, Nurture The Future's Registered Dietitian at [email protected] 

This is a great way to teach your kids more about where food comes from. If you are carving a pumpkin be sure to have the kids help with scooping out and using the seeds to make an easy and delicious snack. Pumpkin seeds are a great source of potassium, fibre, iron, magnesium and protein. 

Pumpkin seeds washed and patted dry
1-2 tsp Olive oil
2 tsp Garlic powder
1 tsp Black pepper
1 tsp Curry Powder
1 tsp Cumin

1. Preheat oven to 300F
2. Toss all ingredients together
2. Bake for 45 minutes stir once during baking. Seeds are done when they are golden brown.

3/4 cup Peanut Butter (choose no salt, no sugar, just peanuts)
3 Tbsp Braggs or Tamari
1 1/2 tsp Honey
3 cloves Garlic, finely diced
3/4 cup Water
hot sauce to taste

1. Dice garlic
2. Add ingredients together and stir until well blended

1-2 Tbsp Nut or seed butter of choice

sprinkle Cinnamon

1-2 tsp Honey

2 Tbsp Granola (optional)

1 Tbsp Hemp seeds

1 Banana, sliced

1 Tortilla wrap (corn, whole wheat, sprouted grain, rice, etc)

1. Tortilla wrap can be heated or straight from the fridge (if choosing to heat -warm in oven on 200F for 5 min)
2. Lay tortilla out and spread nut/seed butter down centre and a little on each side
3. Put banana slices on nut/seed butter
4. Drizzle honey on top of banana slices
5. Sprinkle cinnamon, hemp seeds and granola (if using) on top
6. Wrap up and eat

2 cups Pasta (Rice, Kamut, Spelt, Whole Wheat)

Sauce:

1/4 cup Wheat-free Tamari or Braggs

2 Tbsp Sesame Tahini

2 Tbsp Nut or Seed Butter (almond, peanut, cashew, sunflower, hemp)

1/2 Tbsp Rice Vinegar

1/2 Tbsp Lemon juice

2 Tsp Chili powder

1/2 Tbsp Garlic Chili Sauce (optional)

1 Large Carrot, shredded

1/2 Red Bell Pepper, chopped

1/2 Green Bell Pepper, chopped

1 cup Chickpeas, (if using canned be sure to rinse and drain, if using dried soak overnight, cook and rinse)

2 Tbsp Sesame Seeds

2 Tbsp Hemp Seeds

1. Cook pasta and drain
2. Mix sauce together
3. Put carrots, chickpeas and bell peppers in a bowl, add pasta, add sauce. Sprinkle with hemp seeds and
sesame seeds.

Feeling stuck when it comes to meal ideas? Contact Jill, Nurture The Future's Registered Dietitian at [email protected] 

This granola is both gluten free and vegan. Keep it in the fridge for up to 2 weeks.  It is very quick and easy to make. Enjoy!

Adapted from the Beard and Bonnet

3/4 cup  Quinoa, uncooked

1/2 cup  Almonds, slivered

1/2 cup Cashews, whole

1/4 cup Flax Seeds

1/4 cup Rice Syrup

2 Tbsp Coconut oil

1 tsp Vanilla

2 tsp Cinnamon

1/2 tsp Nutmeg

1/2 tsp Salt

1/3 cup Crystallized Ginger, chopped

1/3 cup Dried Cranberries

1. Rinse quinoa to remove bitterness

2. Preheat oven to 350F

3. Mix quinoa, almonds, cashews and flax seeds

4. Heat rice syrup in microwave for 20 seconds or on the stove at medium heat until warm

5. Add coconut oil, vanilla, cinnamon, nutmeg and salt to rice syrup

6. Add dry ingredients to wet ingredients and mix

7. Spread quinoa mixture over parchment lined baking sheet

8. Bake for 10 minutes, stir. Bake for 5 minutes add ginger and cranberries. Bake for another 5 minutes for a total baking time of 20 minutes or until golden brown.

9. Cool on baking sheet. once cool break larger pieces up into smaller clusters.

Stuck in a rut with breakfast ideas? Contact Jill, Nurture The Future's Registered Dietitian at [email protected]

2 Medium Red Potatoes, cubed

1 Yam, cubed

1/2 cup Broccoli, cut into florets

1/2 cup Cauliflower, cut into florets

1 Bell pepper, chopped

1 Carrot, chopped

2 Garlic cloves, minced

225g Tempeh, cubed or 1 cup chickpeas

1 Tbsp Braggs or Wheat-free Tamari

1 tsp Chili powder, cumin, fine black pepper

1. Boil potatoes and yams until slightly soft
2. In a frying pan heat oil over medium-low heat. Add potatoes, yams and tempeh (or chickpeas) and fry until
    browned
3. Add the rest of the veggies, and continue to fry until desired tenderness is reached
4. Add sauce and spices and serve.

*This dish works well hot or cold and is great for breakfast, lunch and dinner


Interested in more ideas of how to eat vegetables for breakfast? Contact Jill, Nurture The Future's Registered Dietitian at [email protected] 

Sauce

1 Tbsp Rice Syrup

2 Tbsp Nutritional yeast

2 tsp Cayenne pepper (adjust to taste)

1/2 cup Tamari

1/8 cup Water

Filling

1 pound Chicken, Baked Tofu, or Tempeh

1 cup Black Beans, rinsed

2 Bell Pepper's (use different colours), sliced

1 Carrot, grated

1/2 Onion, sliced

3 Cloves Garlic, chopped

**as a variation try adding different vegetables such as mushrooms, tomatoes, corn, broccoli, cauliflower, etc.

1. Mix sauce together
2. Use 1/4 cup of sauce to marinate chicken or tempeh or to dip and then bake tofu
3. Fry onion until translucent
4. Add garlic and continue to fry
5. Add peppers and carrots and cook for 2 min
6. Add sauce and cook for 1 min
7. Add chicken, tempeh, beans or tofu and continue to cook until most of the sauce has been absorbed.
8. Serve with wraps or taco shells and top with lettuce, salsa, guacamole and cheese (optional)

Looking for more kid-friendly dinner ideas? Contact Jill, Nurture The Future's Registered Dietitian at [email protected] 

A great child-friendly recipe as a snack for around the house or to take to work or school. This recipe is vegan and can be gluten free if you choose gluten free oats and vanilla.

1 1/2 cups   rolled oats

1 mashed banana

1/2 cup   unsweetened shredded coconut

1/2 cup  raisins

1/2 cup dried cranberries

1/2 cup brown rice syrup or agave (or honey if you don't need a vegan recipe)

1/2 cup nut butter (peanut, cashew, almond)

1/4 cup chopped nuts (peanuts, almonds, etc)

2 Tbsp hemp seeds

1 Tbsp coconut oil, melted

2 tsp cinnamon

1 tsp nutmeg

2 tsp vanilla

1. Mash banana in a bowl

2. Add oats, coconut, raisins, cranberries, nuts, hemp seeds, brown rice syrup or agave, nut butter, coconut oil, cinnamon, nutmeg and vanilla

3. Press into a container that you can freeze the bars in

4. Freeze for 2-3 hours

5. After freezing cut into bars and wrap each individually so you can grab and go.

Need more snack ideas? Contact Nurture The Future's Registered Dietitian at [email protected]

This recipe is an easy version of a "pie". This recipe is both vegan and gluten free. Any fruit filling could be substituted for the blueberries.

1/2 cup Brown Sugar

1 cup All-purpose Gluten Free flour

1/4 tsp Baking Soda

1/2 tsp Cinnamon

1/8 tsp Salt

1 cup Rolled Oats (choose gluten free)

1/4 cup Almonds, slivered

1/2 cup Coconut Oil

1 tsp Vanilla

1 cup Blueberries (fresh or frozen is fine. Any fruit could be substituted)

1. Preheat oven to 350F.

2. Combine brown sugar, flour, baking soda, salt, cinnamon, rolled oats and almonds in a bowl.

3. Add vanilla and coconut oil and mix until crumbly.

4. Take 2 cups of mixture and spread it into the bottom of the pie pan. Press it down using your fingers.

5. Spread blueberries out and sprinkle more cinnamon over blueberries  Next sprinkle remaining mixture over blueberries and gently press down.

6. Bake for 35- 40 minutes or until brown.

Do you want more ideas for creating balance with your families eating? Contact Jill, Nurture The Future's Registered Dietitian at [email protected]