How To: Healthy Lunch – Asian Kale Salad with Edamame and Cashews

First of all, THANK YOU, from the bottom of our hearts, for all the love and excitement surrounding our big reveal! Our biggest joy comes from one of you telling us that you’ve made a recipe of ours and we can’t wait to continue to share even more easy and delicious recipes with you, plus a whole heck of a lot more exciting stuff! Okay – on to the recipe at hand.


This salad came about after returning from an amazing and quite delicious vacation in Charleston. It was filled with everything Southern dreams are made of – biscuits, grits, and a heck of a lot of butter. My favourite thing when travelling is immersing myself in the food of that location, and this time was no exception. It was my duty to try ALL THE FOOD and if that meant sometimes needing to eat two dinners, I was up to the challenge. My husband, thankfully, obliges my travellers food anxiety – anyone else relate?



But after a couple days of Southern eating, my body was needing some greens.

I am a firm believer in intuitive eating – eating what you want, when you want. If we could all just learn to listen to our bodies and eat when we are hungry, almost like the way we did when we were kids, life would be a happier place. So if I was craving greens – greens is what I was going to eat. Is there anything greener than kale salad? I think not. (side note – I think I will delve more into intuitive eating in a future post – would you like to hear that?).



I read something somewhere that kale was the vegetable of last year. Well, I wholeheartedly disagree. How can a vegetable be “last year?” It’s still here, we can still buy it, still cook, and still eat it. I’ll show you mr. cauliflower – kale is here to stay.


I’ve thrown in a handful of edamame for some extra protein and staying power and cashews for crunch. The asian dressing starts with a base of sesame and canola oils and some lime juice for acid. I’ve added some carrots, snap peas, and red peppers to compliment the kale, but I think radishes, cucumber, or celery would all work well. Or just dump out your produce drawer and toss it in with the kale.

Now I’ve listed in the instructions to massage the kale. You definitely could leave this step out, but I find it helps to soften the tough kale and I like the texture a little better. You could also give it a little rub down when you are tossing it with the dressing too. And the best part about using kale as your green de jour? You can make it a head of time and it doesn’t get soggy. Another point for kale!


Whether your coming off of a food filled Easter weekend or Passover has got you sick of brisket and turkey, or you’ve just got a craving for some greens, I’ve got your solution!



Asian Kale Salad with Edamame & Cashews

Serves 4
Dietary Vegan, Vegetarian
Meal type Main Dish, Salad, Side Dish
Website Adapted from Cookie and Kate


  • 1 bunch kale (tough ribs removed and leaves chopped)
  • 1 carrot (peeled and cut into matchstick pieces)
  • 1 red pepper (chopped)
  • 1 avocado (pitted and cut into cubes)
  • 1 cup edamame
  • 1/2 cup cashews
  • 1/2 cup parsley or cilantro (chopped)


  • 2 Tbsp canola oil
  • 2 Tbsp sesame oil
  • 2 Tbsp rice vinegar
  • 1 Tbsp soy sauce
  • 1 lime (juiced)
  • 1 Tsp ginger


If you aren't serving this salad right away, leave the nuts on the side until you are ready to serve so they stay crunchy. The salad is also great after it sits in the dressing for a couple hours or even the next day.


1. Place kale in a large bowl and sprinkle with a pinch of salt. Massage kale with your finger tips for about a minute, until the leaves begin to soften slightly and turn bright green. Add remaining salad ingredients.
2. Pour dressing over salad and toss until evenly coated.
3. Whisk all ingredients together.


How to: Healthy Side – Avocado Mango Salad



Sale on avocados this week!

Needs some ideas?

In addition to this wicked salad, here are 4 more from our kitchens to yours:

Chocolate Avocado Mousse

Fettuccine with Creamy Avocado Sauce

Avocado Chicken Salad

Classic Guacamole


This salad is a really easy and fresh side.  Serve along side fish, chicken, anything barbecued or toss in some roasted chickpeas or tofu to make it a meal on its own.

IMG_4763Get yourself a little prep station going and this salad will come together in less than 15 minutes.


I often get asked how to cut up mangoes.  This is my preferred method.  Slice a small piece off the bottom (so it can stand up on it’s end) and the top.  With a very sharp knife remove small strips of the skin.  Run your knife along the flat edge of the pit first and then tackle the remaining fresh on the sides.


Because the pits are irregular shaped and no two are the same, you may have quite a bit of flesh left on the pit when you’re through slicing.  Don’t be shy.  Stick that pit right in your gob and gnaw away until you’ve stripped it clean and your chin is running with mango juice.  Trust me. It’s the only way.

You want to choose mangoes that are ready and ripe.  They should ‘give’ slightly when squeezed but shouldn’t be soft.  If you find your mangoes a bit more sour than you’d hoped, add a little bit of honey to the dressing.


For this salad you’ll want the avocados to be slightly firm so they don’t fall apart when you toss all of the ingredients together.  These are just a touch too ripe, but still worked perfectly well.


Cue gorgeous sunlight shot…


You’ll want to serve this within a couple of hours of making it.  If you’re looking to make it ahead, prep everything but the avocados and add them last minute.

Enjoy, friends!


Avocado Mango Salad

Serves 4
Prep time 15 minutes
Website Adapted from Sunny Anderson (Food Network)


  • 2 Small mangoes (peeled and cubed)
  • 2 Small avocados (pitted and cubed)
  • ¼ cup thinly sliced red onion
  • ¼ cup roughly chopped cilantro or parsley
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lime juice
  • salt and fresh ground black pepper (to taste)


  • 1 teaspoon honey (If mangoes are slightly tart)


This recipes adapts to make a great too salsa too.  Dice the avocado and mango, mince the onions and add ½ a jalapeño for some heat.  Leave out the olive oil.


1. Combine mangoes, avocado, onion and cilantro/parsley in a medium bowl.
2. In a small bowl, whisk olive oil, lime juice, honey (if using) and salt & pepper. Pour dressing over mango mixture and toss together gently.
3. Serve as is, or over a bed of your favourite greens.


How To: Quickie Meal – Fettuccine with Creamy Avocado Sauce


So I actually had a whole other recipe and post planned for today. And it was good – another quickie meal, also vegetarian, and also delicious. And you will eventually see that post and that recipe, just not today.

See, I made this pasta on a whim when I remembered I had some fresh fettuccine stowed away in my freezer. And what goes better with pasta than avocado, right?



Well it does now! Seriously, make this pasta and you will understand why I just could not wait another week to share this recipe with you.

This is not your usual comforting, delicious, but oh so heavy pasta dish. No, this is THE quintessential pasta dish for summer.



I know it seems strange, but the when the avocados combine with the garlic, lemon juice, and fresh herbs, it becomes almost pesto like – except it’s also cream sauce like. So really, it’s the best of both sauces without the actual cream, nuts, or cheese. A perfect healthy and light summer meal.


I’ve thrown in some chopped grape tomatoes but zucchini, asparagus, or some corn would also be great additions.


I know, I know, avocado pasta sounds a bit strange, right? But I mean, avocado toast is a whole new and delicious phenomena so really, what’s the difference between a slice of bread or bowl of pasta as the vehicle to get some avocado in your mouth?

And I promise, next week you will have another quick and easy vegetarian meal coming your way. Try this and then you will see why I was just too excited, I had to share!



Fettuccine with Creamy Avocado Sauce

Serves 4
Dietary Vegan, Vegetarian
Meal type Main Dish, Side Dish


  • 2 avocados
  • 1 lemon (juiced)
  • 1/4 cup fresh basil
  • 1/4 cup fresh parsley
  • 2 Cloves garlic
  • 1 1/2 Tbsp olive oil
  • 1 Pint grape tomatoes (halved)
  • 250 Gram fettuccine


I love this pasta dish at room temperature, but if cold pasta isn't your thing it is also great hot. It's great with some bbq chicken or shrimp for added protein or keep it vegetarian and toss in a can of beans and a sprinkle of cheese.


1. Cook pasta according to package direction, reserving about 1/4 cup of the pasta water. Set aside.
2. Combine avocado, lemon juice, basil, parsley, and garlic in your food processor and process until smooth. While motor is running, add in your olive oil and about 1-2 tbsp of pasta water, until a creamy, thick, and pourable mixture forms.
3. Add tomatoes to pasta and pour over avocado sauce and toss to combine. If sauce is still a bit too thick add the remaining pasta water and stir until pasta is coated. Serve warm or at room temperature.



How To: Recipe Makeover – Chocolate Avocado Mousse


I know what you are all thinking…

First we try to hide tofu in a burger, and now avocado in chocolate mousse?? What is this blog coming to?!?!


But let me tell you, the same husbands who typically scoff at tofu, will absolutely LOVE this mousse. It’s rich, it’s chocolatey, it’s creamy and buttery, when in fact, there is no chocolate, no cream, and no butter in sight. The intense cocoa powder and buttery avocado come together to create a decadent chocolate mousse you would be proud to serve to your pickiest dinner guest.



The addition of honey adds a subtle sweetness and the almond milk brings everything together. Feel free to sub maple syrup in place of the honey and your milk of choice in place of the almond. You can even spice it up with a hit of cayenne or cinnamon and top it with some toasted nuts or coconut.

DSC03529 Just trust me…have we failed you yet?? Don’t tell your husband, daughter, or friend the “secret ingredient” and watch as their faces light up after the first spoon full. Your traditional chocolate mousse gets a healthier, and if I do say so myself, tastier makeover!



Chocolate Avocado Mousse

Serves 3
Prep time 5 minutes
Cook time 5 minutes
Total time 10 minutes
Dietary Vegan, Vegetarian
Meal type Dessert, Snack


  • 2 very ripe avocados
  • 1/4 cup cocoa powder
  • 2 Tbsp honey
  • 2 Tbsp almond milk
  • 1 Tsp vanilla


This rich and creamy mousse is the perfect after dinner dessert or mid-day treat. It is not overly sweet so if you like things on the sweeter side, add a little more honey. You can make it a day in advance and store in the fridge.


1. Place all ingredients in a food processor and process until smooth.
2. Divide among serving dishes and place in fridge until ready to serve.


How To: Use Up Your Leftovers – Avocado Chicken Salad

DSC03462 I was debating what to call this post:

“How To: Quickie Meal”

“How To: Healthy Lunch”

“How To: Make the most delicious chicken salad you’ve ever had!”

DSC03470But instead, after being left with a couple of leftover chicken breasts from a previous roast chicken dinner, I went with the leftover route. When cooking just for two and craving a juicy and moist roast chicken, there is bound to be leftovers. And while I do love me some leftover chicken, it kinds of gets boring eating the same old chicken, day in, day out.



One of my favourite things to do with leftover chicken is to turn it into chicken salad. But in this new twist, avocado replaces most of the mayo and it almost takes on a guacamole-like vibe. And can anything really taste bad when guacamole is involved?


This chicken and avocado salad is delicious as a sandwich filler, a dip for chips or veggies, or can simply be eaten by the forkful. It also easily doubles or triples so you can store a batch in the fridge for easy lunches or snacks and is perfect for using up as much leftover chicken as you have lying around.

DSC03469Guacamole + Chicken = the perfect lunch or afternoon snack! So go roast up a chicken or two….or three!


Avocado Chicken Salad

Serves 2
Meal type Lunch, Salad, Snack


  • 1 bone-in roasted chicken breast (skin removed)
  • 1 avocado
  • 1/2 cup grape tomatoes (halved)
  • 1 Tbsp mayo
  • 1/4 cup cilantro (chopped)
  • 1/2 Tsp ground cumin
  • 1/4 Tsp cayenne
  • 1 lime (juiced)
  • salt and pepper (to taste)


This chicken salad is delicious on a nice piece of toast or served as a dip for your favourite tortilla chips. It also tastes great on top of a nice crisp bed of lettuce. Use any leftover chicken you have in your fridge or a purchased rotisserie chicken would also would great.


1. Mash avocado in a small bowl with the juice of half of the lime and set aside.
2. In a medium bowl, shred chicken breast meat. Mix in tomatoes, cumin, cayenne, cilantro, mayo, avocado, the juice from the other half of lime, and salt and pepper. Mix to combine.
3. Serve with chips, veggies, on salad, or a piece of toast. Enjoy!