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Spicy Garam Masala Roasted Pumpkin Seeds

pumpkin seeds

Fresh pumpkin seeds, washed and drained
½ Tbsp. garam masala
¼ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. sea salt
Pinch of cayenne pepper
½ Tbsp. maple syrup

1. Preheat oven to 400 degrees.
2. Clean and drain the pumpkin seeds, and pat dry with a paper towel.
3. In a bowl, mix the spices and maple syrup together.
4. Add the seeds to the bowl of spices, coating well.
5. Spread the seeds out evenly on a parchment paper lined baking sheet, and bake for 20-30 minutes, or until golden brown. Check often to make sure they don’t burn.

* Garam masala is a blend of ground spices common in North Indian and other South Asian cuisines. It can be found pre-made in the spice section of many grocery or bulk food stores, or you can make your own using the recipe below.

Homemade Garam Masala Recipe
1 Tbsp. ground cumin
1 ½ tsp. ground coriander
1 ½ tsp. ground cardamom
1 tsp. ground cinnamon
1/2 tsp. ground cloves
1/2 tsp. ground nutmeg
1 ½ tsp. ground black pepper

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Homemade Salt Replacement Seasoning


This recipe uses sprouted and ground chia and flax seeds, which can be purchased at almost any health food store.

* Recipe uses equal amounts of each ingredient. To maximize freshness, it is best to make small quantities at a time.

Sesame seeds, ground
Flax seeds, ground
Chia seeds, ground
Hemp seeds, whole
Kelp flakes

  1. Begin by adding the sesame seeds to a coffee grinder and processing until they become a fine powder. A mortar and pestle can also be used.
  2.  Empty into a glass container and grind the flax seeds if you purchased them whole.
    The chia and flax seeds can be purchased already ground but you maintain freshness when you grind them yourself. The hemp seeds can remain whole. Kelp flakes are normally purchased already ground.
  3. Combine all ingredients together and store in a glass container. This mixture is best stored in the refrigerator to maximize and preserve freshness.

Add this high mineral seasoning to any meal where you would normally use salt
Use in soups, stews, salads, pasta, or sprinkle on sandwiches!

Sesame Seeds:
Incredibly rich in calcium, iron, manganese, zinc, magnesium, selenium. Many of these minerals play a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Hemp Seeds: Contains a balanced ratio of omega-6 and omega-3 fatty acids, proteins, vitamin A, E, and many B vitamins. It is also rich in sodium, calcium, dietary fiber and iron.

Chia Seeds: A rich source of minerals, antioxidants and fiber. Chia seeds contain all nine amino acids in proper ratios, making them a complete protein.

Flax Seeds: High in anti-inflammatory omega-3 fatty acids and contains both soluble and insoluble fiber.

Kelp Flakes: Contains 46 minerals, 16 amino acids and 11 different vitamins. It is also an excellent source of iodine which helps support thyroid health. Kelp is a natural source of sodium, which gives this seasoning a slightly salty flavour but with the added benefits of additional minerals.

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Strawberry Chia Seed Lemonade

What a refreshing, antioxidant packed drink for a hot summer day!

Strawberry Chia Seed Lemonade

• 3 Tbsp. chia seeds, soaked
• 6 strawberries, mashed or juiced
• 3 peaches, mashed or juiced, skin removed (or 1 cup of peach tea)
• Juice from 1 lemon
• 4 cups of water
• 1/2 cup crushed ice
• 2 Tbsp. maple syrup (optional)

1. Begin by soaking the chia seeds in 1/4 cup of water for 30 minutes.
2. Mash the strawberries and peaches with the back of a spoon until the fruit is crushed. You can either press the fruit through a strainer or add the fruit pulp to the lemonade.
3. Combine the fruit puree, lemon juice, and water in a medium sized pitcher.
4. Sweeten with maple syrup if desired.
5. Stir in the soaked chia seeds and serve.

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Sweet Potato Kale Casserole

Sweet Potato Kale Casserole

From Day 10 of the 30 Day Whole Food Challenge: Sweet Potato Kale Casserole
in a Dairy-Free Cream Sauce

• 2 large sweet potatoes, cut into thin slices
• 1 head of kale, de-ribbed and torn into pieces
• 1 small onion, finely chopped

Preheat the oven to 350°
Slice sweet potato into thin slices.

Prepare the “Au gratin” Sauce:
• 2.5 cups of unsweetened plain almond milk
• 1.5 cups nutritional yeast
• 3 Tbsp. chickpea four
• ½ tsp. onion powder
• ½ tsp. garlic powder
• ¼ tsp. nutmeg
• Dash of cloves
• 1 tsp. salt

*Optional: you can add the onions to this mixture or layer them in the casserole. It doesn’t make too much of a difference. I personally like to add them at this stage and let them get coated in the sauce.
Pour the almond milk into a large bowl. Whisk in nutritional yeast and other spices, stirring well. Slowly add the kale to the mixture, making sure it gets well coated.
In a glass baking dish, pour a thin layer of kale au gratin sauce into the bottom of the dish.
Add a thin layer of sweet potato, slightly overlapping them, followed by another layer of kale. Make sure you some have the kale au gratin sauce left over at the end to pour over the casserole when finished.

Bake for 45 minutes, or until sweet potatoes are tender.

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Fresh Zucchini Pasta with Homemade Tomato Sauce


• 1 Zucchini, spiralized or julienned
• 4 tomatoes, (3 chopped for sauce, 1 left to garnish)
• ¼ onion, finely chopped
• 3 cloves garlic, minced
• 1 tsp. basil
• 1 tsp. oregano
• 1 tsp. dried thyme
• 1 tsp. dried parsley
• 1 Tbsp. coconut oil
Salt and pepper to taste

Warm coconut oil in a skillet over medium heat.
Sauté onions and garlic for a few minutes then add chopped tomatoes and all other ingredients (minus the parsley).
Simmer on low heat for 15 to 20 minutes.
While sauce is simmering prepare the zucchini into thin noodles using a vegetable spiralizer or a Julienne peeler, and steam for 4 minutes (they soften very quickly so make sure you don’t overcook them).

When tomatoes are cooked down, toss in the parsley and simmer for a few more minutes.
Remove from heat. Pour sauce over zucchini noodles and serve.

Notes: 1 zucchini makes approximately 1 adult serving.
Drain zucchini well, they tend to carry a lot of moisture and may make the final dish watery if you don’t drain well.

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Avocado Vegan Mayonnaise

After playing in the kitchen yesterday, I came up with this really good recipe for an anti-inflammatory, healthy version of “mayonnaise” using avocados. It’s so good my darling little nephew even liked it! Afterwards, I used it as the dressing for my new and improved sweet potato salad. Delish!

Avocado Vegan Mayonnaise

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Kale: 5 ways/5 days Recipe #5

Curried Lentil Kale Soup

Curried Lentil Kale Soup

4 cups of kale, chopped
1 cup dried lentils
2 cups water
1 large onion, chopped

3 cloves garlic, minced
1 medium tomato, chopped
1 celery stalk, chopped
1 large carrot, chopped
¼  tsp cumin
Pinch of cloves
1 tsp turmeric
½  tsp curry power
½  tsp sea salt
½ tsp fresh black pepper

Rinse the lentils under cold running water.
Add lentils and water to a saucepan and bring to a boil.
Adjust to medium heat and add onions, garlic, celery and spices and simmer for 20 minutes before adding the carrots, tomato and kale.
Turn heat down to low, cover to let simmer for 15-20 minutes, or until lentils are tender.
Purée and enjoy!

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Kale: 5 ways/5 days Recipe #4

Sweet Potato Pasta with Creamy Cashew Kale Sauce

Sweet Potato Pasta With Creamy Kale Sauce

I pulled out my handy dandy vegetable spiralizer for this one! Alternatively, if one does not have a spiralizer, this julienne peeler for $9.99 works just as well.

For this recipe you will need:

  • 2 large sweet potatoes
  • I head of kale
  • 1 small onion, chopped
  • 6 cloves garlic, minced
  • 1.5 cups unsweetened almond milk
  • 3 tbsp chickpea flour
  • ½ cup nutritional yeast
  • ½ cup cashews, soaked
  • 4 basil leaves
  • 1 tbsp black pepper
  • 1 tsp, sea salt

Wash, peel and spiral or julienne your sweet potatoes.
Wash and de-rib kale and add to food processor along with basil and just enough water to get them blended up. Set aside.
Blend cashews with 1 tbsp of water in food processor, until you have a thick cream.
In a medium sized pot, sauté onions and garlic on low/medium heat in 1 tbsp of coconut oil, until softened.
Stir in almond milk and slowly bring to a simmer while whisking in the nutritional yeast. Add kale, cashew cream and spices.
At this point you’ll have a good idea of the thickness of your sauce. Depending on your preference, slowly whisk in chickpea flour until desired consistency is reached. Gently simmer on low/medium heat while you prepare your sweet potato noodles.
Sweet potato noodles can be eaten either raw or cooked. Lightly steaming them makes them easier to digest and will allow the beta-carotene to become more bioavailable. I prefer mine slightly al dente so I only steamed them for approximately 5 minutes.

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Kale: 5 ways/5 days Recipe #3

Gluten-free Garlicy Kale Pizza


You will need:

  • 2 cups of crushed tomatoes. I use Eden Organic(BPA Free) unsalted, unpeeled crushed tomatoes
  • 1 head of kale; washed, de-ribbed and torn into bite sized pieces
  • 1 large tomato, sliced
  • 5 cloves garlic, crushed
  • 1 onion, chopped
  • 1 tbsp oregano, dried
  • 1 tbsp rubbed basil, dried
  • 1/4 teaspoon marjoram, dried
  • 1/4 teaspoon ground black pepper
  • 1/4 cup black olives, sliced
  • 2 tbsp of coconut oil
  • Pizza crust of your choice. I did not make my own crust, shame on me. I’m not the best pizza dough maker but hey, at least I admit it. I’m a nutritionist after all, not a chef. I’m working on it though 🙂

And it all starts with the sauce!
1. In a large skillet, add the onion and half of the crushed garlic and sauté on medium heat for 3 minutes in 1 tbsp of coconut oil.
2. Add the crushed tomatoes and spices and slowly simmer for at least 25 minutes to let the flavours meld.
3. In a separate pot, boil kale for 8 minutes. Drain and transfer to a skillet and sauté with remaining garlic and coconut oil over low/medium heat for 3-5 minutes.
4. Spread sauce evenly on pizza crust and top with the kale, tomatoes and olives.
5. Bake for 10-15 minutes or until crust is of desired crispness!

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Kale: 5 ways/5 days

For the next 5 days, I decided to share my all-time favourite kale recipes. I’m absolutely krazy about kale and I hope you all enjoy these yummy recipes that I’ve personally tried, tested and tweaked.

You might be asking, but why Chantale, why must I eat kale? Well, aside from it being exceptionally high in iron, loaded with vitamins C, A, K, fiber and manganese, kale also promotes stronger bones, strengthens the immune system, helps to prevent cancer and is an anti-aging superfood! Did I mention it’s also delicious? It’s delicious!!
So without further ado, I introduce kale recipe #1.

 Kale Stuffed Roasted Red Peppers

Kale Stuffed Peppers


  • 3 red bell peppers
  • 6 cups of kale, chopped
  • 1 cup of brown rice
  • 1 small red onion, chopped
  • 3 cloves, garlic, minced
  • I medium tomato, chopped
  • 1 small yellow pepper, diced
  • 1 shredded carrot
  • ¼ cup of raw pepitas
  • ½ tsp nutmeg
  • ½ tsp cloves
  • ½ tsp cumin
  • 1 tsp sea salt
  • 2 tbsp coconut oil

 To prepare filling:

1. Precook rice until mostly cooked using 2 cups of water for 1 cup of rice (about 25 minutes if using brown rice).
2. Sauté onions and garlic in 1 tbsp of coconut oil for 2 minutes on medium heat in a large skillet. Add rice, kale and an additional ½ cup of water plus remaining ingredients and spices and gently simmer for another 15 minutes(minus the pumpkin seeds)
3. Preheat oven to 350°F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Place cut-side down on a parchment paper lined baking sheet and bake until peppers are slightly tender( approx. 10 minutes).  Let cool slightly. Turn cut-side up.
4. Add pepitas to the kale and rice mixture and generously fill the peppers.
5. Bake for 20 minutes.