Now that the temperatures have plunged, soups are back on the menu! Richly coloured veggies like winter squash and sweet potato are an excellent source of carotenes. Squash also boasts being a source of vitamin C, the B’s, and fiber. Together this equals many health benefits including boosting the immune system, aiding the digestive system, and helping to cope with stress. This soup is an old favourite, so be sure to make extra to freeze, or bring to a friend’s. Enjoy!

This recipe is great for a main or a side dish, at lunchtime or for dinner. I saw many of the ingredients on this list at the farmer's market last weekend, so it is safe to say we are in prime salad season. Consuming a diet with plenty of fresh vegetables has endless health benefits including being rich in fiber, vitamins and minerals, as well as alkalinizing the body. This recipe also includes protein and healthy fats with the addition of avocado, organic cheese, and/or raw nuts and seeds. Enjoy, and have fun creating your own salad…

Quinoa is a protein rich seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavour when cooked. It can be used in recipes to replace other grains like rice or couscous. The recipe below is great in the spring when it has not warmed up yet and we are not ready for large quantities of raw, cold foods. It combines raw veggies with grains and seasoning to warm it up and make it easier on the digestion at this time of year.

I have made this recipe a few times and it always seems to satisfy. The abundance of brightly coloured veggies are appealing to the eye and the tummy, and I can't seem to get enough of the sauce. I often offer it in different incarnations to my toddler who will eat the veggies alone, or dip them into the sauce, or sometimes want just the noodles and sauce. This dish can be eaten warm or cold, and makes great leftovers.

This recipe is incredibly easy to prepare. I am constantly sampling different store bought gluten free breads for my own purposes or to recommend to patients. This recipe is also yeast free, and thus requires no extra time for slicing. I prepared it with regular brown rice flour which I had on hand, and it was quite tasty.