Sunday Menu

I finally sat down this week and began to write out my recipes.  I have been tracking how much I spend on food this year, and consistently, I am at under $12 a day.  This includes three meals a day and a random sweet treat.  As I put this together my mind explodes with ideas on how to share it with you.  I will be collaborating on this with a partner and we hope to have something out to you soon.

I keep hearing that eating healthy has to be expensive or time consuming, so I promise to include price, as well as prep and cook time.  I will be standing by one fact I believe to be true; we need to make meal time a family event.  When one person is responsible for buying the groceries, deciding what’s for dinner and then prepping it, cooking it and cleaning up after,  it makes no wonder Subway was the leading restaurant chain in Canada in 2018.  It has some of the most healthy choices, which tells me people want healthy.  But who wants a sandwich every day, especially for an evening meal?

So, I thought today I would share my Sunday menu, as little teaser of what’s to come


Egg-less Omlette with a side of green bean and Salsa. Giving up eggs was a big deal, breakfast is my favourite meal of the day but the  Health Concerns with Eggs were too much to ignore.

Egg-less Omelette 


1/4 Cup Hemp Seeds

1/4 Cup Chick Pea Flour

3/4 Cup Water

2 Tsp Nutritional Yeast

1 Tbsp Flax Seeds

1/8 Tsp Onion powder

1/8 Tsp Garlic Powder

1/8 Tsp Cayenne Pepper

Prep for egg replacement

Place hemp seeds, chick pea flour, water, nutritional yeast and spices in a blender and blend until milky. 1 minute in blender


Preheat non-stick pan over medium heat, sprinkle with flax seeds. (a non stick pan is critical, the better your pan, the better your omelette.  Oil is something I avoid, but if you need it; 1/8 tsp is more than enough.)

Pour mixture onto pan and let cook until mixture is firm and dry to touch; then check the underside – approximately 10 minutes (the key to this is watching for the top to get dry and the bubbles to disappear – resist the urge to check it while this is happening)

Continue cooking until the bottom is golden brown, and fill with your favorite toppings and fold.

Suggested Filling

Mushroom , Onion , Kale/Spinach, Sweet Pepper, Roasted Squash, Broccoli.  (I usually just stuff it with whatever veggies I had left over from dinner the night before.  If you cook a few extra veggies at your dinner meal, it makes breakfast a super fast meal.)

Suggestions to serve with

Green Beans and Salsa

This omelette went through several iterations before I settled on this final combination.



Veggie Sushi with hot sauce and leafy greens, chocolate truffle for dessert.  This was eaten on a blanket at the waterfront – added Vitamin D 🙂  Recipe to follow.


Cabbage Rolls with a side of mashed potatoes.  This was a first, it was a random idea when I saw a big head of cabbage at the market.  I made rice, and added mushrooms, onions , black beans with left over carrot from the sushi and left over spaghetti from Saturday nights dinner.  It was the most amazing cabbage roll I have ever eaten.  Recipe to follow. I ate them so fast there was no picture. 

If you are planning to eat more plant based food you need to consider many factors.  Protein is the one I get asked the most about. Protein is digested into individual amino acid building blocks and your body then takes those amino acids and builds whatever protein it needs. Your body is super smart like that. So the protein from a steak is the same as protein from rice and beans.  There are approximately 22 different kinds of amino acids that can make up billions of proteins. Your body can make 13  but the other 9 need to come from your diet.  They are called ‘essential amino acids’.  Of these nine, 3 are critical since the others are plentiful in most foods – Lysine, Trythophan, and Methionine.

So when planning your day think about this, most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine.  So if you put Rice and Beans together you get a protein that is consider to be complete and on par with that of meat.   If you substitute lentils or chickpeas for beans, you get the same effect.

Keep this in mind as you prepare your food for the day.  My research tells me that you don’t necessarily need a complete protein at every meal but your day should reflect  complete protein sources. Hemp contains all essential amino acids, making it a good plant-based protein source. In 2 -3 tablespoons, you will get approximately 11 grams of protein, you will find that most of my recipes will contain them.  Today they were in my omelette, mashed potatoes, and chocolate truffles.  In addition, I had rice and beans in my cabbage rolls. And I got a little B-12 boost with the nutritional yeast in my omelette.  B-12 is another important part of a plant based diet.  We can discuss that another day.


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