Late spring / early summer is upon us, and that means we've got some gorgeous produce coming in to season for our absolute enjoyment. While I typically enjoy produce year round, there's no denying that it simply tastes best when it's local / in season. The freshest, most delicious veggies and fruit are best to eat when they've come in to their prime in all of their glory. 

Let's peep some of my faves that are in season and I'll drop a couple recipes featuring each item as well!

It is recommended in most cases, that we consume 5 or more servings of fruit and vegetables per day. What exactly is a serving? When it comes to fresh produce, one medium sized piece of fruit or veg is usually considered one serving. For example, 1 bell pepper, an apple, or a banana, would all be considered one whole serving of fruit / veg. In terms of frozen, you're looking for about 1/2 C to reach a full serving, but more is always better.

When you're considering your fruit and veg options, ideally, you want a variety of produce options to make up your 5+ / day. Eating a colourful variety of produce ensures that we are getting different nutrients & antioxidants on a daily basis. 

I've got a few easy ways that you can amp up your produce game if you're guilty of missing the mark on your servings!

A smoothie / day is one of the easiest ways to increase your produce intake, while also getting a variety of other nutrients & vitamins. Most smoothie recipes will start with bananas for emulsification, so that's one whole serving right off the bat. Next, consider another cup of produce, either fruit, or veggies, to max out your potential. A cup of spinach, another piece of fresh fruit, 1/2 c of frozen fruit, etc., the more the merrier. Smoothies are also great way to get in extra goodies like superfood powders such as Baobab or Camu Berry & protein packed seeds like Hemp Hearts or Chia. Most importantly, you're in for 2 - 3 servings of produce in every smoothie.

Smoothies are a great mid-day snack to hold us over until dinner, and also a wonderul option for breakfast on the go!

There's not a single person on this planet who doesn't indulge in snacks, good or bad ones, we're prone to snacking in between our next meals. Having some fresh produce chopped up and ready for snacking, helps us avoid sugary or bad for you snacks, in favour of getting a few more servings of fruit and veg. I try and pack 2 - 3 cups of raw veggies with me wherever I'm going so that when that snack attack hits, I've got a nutritious choice handy. It took a couple weeks to really make it a habit, but now I always remember to pack my veg.

Remember to switch up your raw veggies to maximize your nutrient intake. I rotate between peppers, cucumbers, snap peas, cauliflower, carrot, celery, and grape tomatoes, but any combination is a great choice. Take the time to prep your veggies in advance so that they're readily available to you wherever you are. This is another easy way to get anywhere from 1 - 3 additional servings of veg / day.

I'm a firm believer that there is always an opportunity to slip an extra veggie in to whatever you're making. Whether it's a soup for lunch, sauce for dinner, or breakfast scramble, look for ways to slip in an extra veggie. For example, a nice breakfast scramble could always use an extra bell pepper or a couple handfuls spinach. Having pasta with tomato sauce for dinner? try adding a few handfuls of greens or a bell pepper to your mirepoix to increase the veggie intake. 

Always looking for a way to throw an extra veg or two in to your meal prep ensures you're on your way to that 5+ a day!

When it comes to fruit versus veg, it's recommended that we have 2 servings of fruit, and 3 or more of vegetables. This keeps our sugar down but still provides us with the nutrients from fresh, delicious fruit. I bring an apple and a second piece of fruit with me every day when I leave for work. Whether it's a banana, nectarine, tangerine, melon of some sort, etc., I always have two pieces / servings of fruit.

I try to consume my fruit during the day so that my body metabolizes the sugar throughout the day, as opposed to in the evening when it's almost time for bed. When eating fruit, consider the sugar content and make sure to stick to your servings. Grapes for example, are high in sugar and also very easy to eat too many of, keep this in mind! As I said, I do an apple a day, and another little something with my lunch. That's 2 servings of your 5 a day right there!

Lastly, try doing meatless meals a bit more often and you're guaranteed to amp up your veggie intake. Without meat, your plate will naturally fill up with more veggies, adding up to 2 or 3 additional servings of veggies to your day. Going meatless more often will reduce your cholesterol and up your vitamin & antioxidant intake through veggies. 

Going meatless for dinner is a great way to play catch up if you've had a bad day for fruit and veg intake!

Admittedly, I'm not the biggest fan of summer temperatures but summer produce? I'm in! Summer provides us with some of the freshest and most delicious produce and with that, gorgeous recipes are born. Whether you're lucky enough to live somewhere where produce is grown abundantly or not, this is the season for some of the very best. Peppers, eggplants, zucchini, tomatoes, you're not short for summer produce options.

Let's pick a few summer produce items and some recipes to go along with them!

Cholesterol is found in animal products in varying amounts, and consuming too much cholesterol is not good for our health. High cholesterol leads to heart problems as the arteries fill with plaque, narrowing the passage way to the heart. Left untreated, this can lead to heart attacks and strokes, both of which are dangerous and life-threatening.

A vegetarian diet includes more vegetables and no meat / fish, lowering our cholesterol intake exponentially. When you consider the meals you have in a day and how many of them might include meat, you can see how going vegetarian would eliminate a lot of the cholesterol we consume on a daily basis. This is a win for our heart!

Look, there's no denying that meat is fatty and a diet that is high in fat can lead to a variety of life-threatening conditions including obesity, heart disease, and diabetes. Also, a diet high in fat is linked to an increased chance of getting cancer. It's very easy to over consume fat when eating meat because it contributes heavily to the overall fat intake of your plate. With no meat on that plate, you're naturally going to consume more foods that are lower in fat.

Grains, vegetables, and legumes take the place of meat and provide additional nutrients & vitamins with a reduced fat intake. More fiber, less fat. That's better for us in the long run!

While meat does provide essential nutrients, we can also get these from vegetables and supplements if we take our nutrition seriously. Secondly, when we consume more vegetables, we're naturally consuming more vitamins, minerals, and antioxidants. A diet high in fresh produce is a diet that is high in immunity strengthening nutrients & antioxidants while being lower in cholesterol, fat, and sodium. 

Antioxidants specifically, are crucial for helping our bodies fight off free-radicals that can lead to health problems if left unchecked. More vegetables and fruit means more antioxidants and this ultimately means a stronger immune system.

A diet rich in vitamins & antioxidants naturally lowers our risk for a slew of health problems. It reduces our cholesterol and fat, significantly reducing our risk for heat problems and obesity. It increases our vitamin intake, combating free-radicals that lead to heart disease, brain disease, and cancer. Essentially, we are actively working against disease when we consume a diet rich in fresh produce. This is not to say that eating more vegetables cures disease, but rather helps to stave it off and minimize our risks.

No one thinks about this but it's 100% true! When you're eating meat, the sides are usually uninspired and simply there to accommodate a beautifully cooked piece of meat. All you need to do is cook meat properly and everyone at the table is gung ho for dinner but when you go vegetarian, you really have to get creative to keep things interesting and delicious.

When I first went vegetarian, I couldn't even boil water. It took some time, but I invested in learning about food and how to cook it properly. I learned about spices and how they can create an experience through food. Honestly, this blog was created as a result of a yearning to learn how to make vegetables the star. If I hadn't gone vegetarian, this blog wouldn't exist and I wouldn't have the knowledge I have now. I've opened up my eyes to so many different flavours, cuisines, and dishes I had never heard of. 

Going vegetarian is inspiring. It allows us the opportunity to explore, create, and try things that are outside of what we're used to. There's nothing more rewarding than creating a dish that's not only delicious, but inspired by this journey of vegetarianism.

When we think of Winter, the last thing we're likely thinking about is fresh produce, but that would be a mistake. Despite the frigid, winter temperatures, some produce actually thrives when the temperature drops and are at their peak at this time of year. Here's a little compilation of recipes featuring winter produce!

For me, pot pies are a total winter comfort food dish. Crispy, golden brown crust, warm, delicious stew, and hearty and filling. My Gnocchi, Broad Bean, & Kale Pot Pie is just that! The flaky, golden brown phyllo crust is divine and the stew itself is creamy, rich, and full of tender gnocchi, smooth broad beans, and green kale. Absolutely delicious!

Gnocchi, Broad Bean, & Kale Pot Pie
www.thehappyveg.ca/recipes/gnocchi-broad-bean-kale-pot-pie-with-phyllo-crust

My Leek & Lemon Tortellini Skillet is the perfect weeknight dish. First of all, it relies on simple, easy to prepare ingredients that make prep a cinch. Secondly, it takes no time at all to cook! You've got pops of citrus from lemon, sweet, delicious, leeks, plump tortellini, and some melty mozzarella to finish everything off. It's delicious and so easy to make.

Leek & Lemon Tortellini Skillet
www.thehappyveg.ca/recipes/creamy-leek-lemon-tortellini-skillet

This recipe is definitely in my top 3 favourite ways I've eaten cauliflower. This recipe is inspired by that viral parmesan potato trend that went around there for a week or so. Cauliflower steaks are nestled in to a cheesy layer on the bottom of your hot skillet and roasted until tender and golden. The resulting cheese crust is so savoury, crispy, and divine. Honestly, these are so good.

Cheesy Cauli Steaks
www.thehappyveg.ca/recipes/cheesy-skillet-cauliflower-steaks

Another recipe modeled after those viral parm taters, my Crispy Grana Brussel Sprouts are in my top 3 favourite brussel sprouts I've ever eaten. Not only are they absolutely tender, that cheesy crust is utterly divine. It takes these tender sprouts to the next level in terms of both flavour AND texture. Trust me, make these and you'll be as obsessed as I am.

Crispy Grana Brussel Sprouts
www.thehappyveg.ca/recipes/crispy-grana-brussel-sprouts

You guys, potatoes are my favourite vegetable. In fact, they're also my favourite food. They're one of the most versatile veggies you can work with and they taste fabulous no matter how you enjoy them. My Potato Parm Steaks are ridiculously tender, cheesy, and frankly, heavenly. The taters are cooked fondant style making them so creamy and smooth and they're finished under a layer of cheese and served with tomato sauce. Trust me, these are to die for.

Potato Parm Steaks
www.thehappyveg.ca/recipes/potato-parm-steaks

Guys, I love nugs, and I've probably tried every nug that's available on the market. When it comes to taste / texture, I have my personal favourite, but what we're looking at today is the nutrish action. How do these nugs stack up against one another? Which nug has the most protein per serving? This is what we're going to dive in to here.

SOL CUISINE - 80g serving = 180 Cal
NUGS - 95g serving = 200 Cal
YVES - 70g serving = 170 Cal
IMPOSSIBLE - 95g serving = 220 Cal

WINNER - TIE SOL CUISINE & YVES

None of these nugs are in the scary zone when it comes to calories. In fact, they're all pretty comparable and although the SOL & YVES nugs clock in at the lowest calories per serving, the other two aren't far behind. Essentially, any of these nugs are a good choice when it comes to calories.

SOL CUISINE - 8g / 11%
NUGS - 10g / 13%
YVES - 11g / 17%
IMPOSSIBLE - 10g / 13%

WINNER - SOL CUISINE

On a per serving basis, the SOL CUISINE chik'n bites provide the least amount of fat per serving. Although the others are comparable, the IMPOSSIBLE FOODS nuggets had more saturated fat at almost 8% of your allowance in one serving. No one is eating nugs for the nutrition, let's be honest, but avoiding excess saturated fat is a good thing.

SOL CUISINE - 13g
NUGS - 11g
YVES - 4g
IMPOSSIBLE - 12g

WINNER - SOL CUISINE

Once again, the SOL CUISINE bites are the winner of the round providing more protein per serving than the competitors. Both the NUGS & the IMPOSSIBLE are close but the YVES nugs are sorely lacking in the protein department with only 4g per serving according to their website. IN this case, any of the varieties outside of the YVES variety would be a good decision.

SOL CUISINE - 330mg / 14%
NUGS - 400mg / 17%
YVES - 290mg / 12%
IMPOSSIBLE - 440mg / 19%
​
WINNER - YVES VEGGIE

As we know, too much sodium can lead to a slew of health related issues, so we want to stick within our recommended daily limit and when we're talking nugs, the YVES variety is the best choice. The YVES is especially the best choice because I find I end up eating more than what is recommended when it comes to nugs so it's best I choose the lower sodium variety in that case. C'mon, who only eats like, 5 nugs?

WINNER - IMPOSSIBLE FOODS

Looking at the nutritional labels of each of the nugget varieties, the IMPOSSIBLE FOODS nuggets had the most variety of vitamins & minerals listed on the label. Comparing Iron for example. the IMPOSSIBLE FOODS had 20% of your daily intake while the others sat below 15%. The IMPOSSIBLE FOODS nugs also provided high doses of Folate, Niacin, Thiamin, and B12.

​www.yardbarker.com/lifestyle/articles/the_20_foods_that_have_the_most_vitamin_c/s1__35739191#slide_19

Cold and flu season is creeping up on us y'all which means we want to ensure we're getting our daily dose of vitamin c. As a water soluble vitamin, it is easily absorbed in to our blood streams but not easily stored which means that we need the recommended amount every single day. Produce is the easiest way to ensure you're getting enough Vitamin C. In fact, Vitamin C is readily available in some of the most common fruits & veggies that we all likely have in our crispers.

For reference, the average healthy person needs between 75mg - 90mg daily. Let's take a look at the list and a few recipes to go along with some of my faves.

​www.thehappyveg.ca/recipes/stuffed-peps

​www.thehappyveg.ca/recipes/gnocchi-cauli-broccoli-cheese-skillet

​www.thehappyveg.ca/recipes/paneer-red-curry

​www.thehappyveg.ca/recipes/lemon-turmeric-lentil-soup

We all have our favourite kitchen tool, fruit or vegetable, or spice / seasonings that we simply can not live without. Every grocery trip includes these items because they're must-haves in the kitch. Let's take a look at some of the things in my kitchen that are always available / I can't live without.

A good tomato sauce relies only on a few, quality ingredients, and that's why I always have a few cans of San Marzano tomatoes in my pantry. They're naturally a bit sweeter, less acidic, and have a thicker puree. They're a touch more expensive than your typical canned tomato, but when it comes to a good sauce, there's really no other option.

I remember the first time I tried brussel sprouts pretty vividly; I hated them. I thought they were stinky and if I remember right, they had been boiled without any love or attention. They scarred me so much so that it was probably 10 or 15 years before I tried to eat them again. With that being said, I regret letting those stinky boiled sprouts sour me to how amazing brussel sprouts are when they're cooked properly.

I am such a big fan of brussel sprouts now that I eat them once a week, usually roasted, with some kind of delicious garnish combination that enhances their wonder. As much as I love them for their flavour, they're also incredibly nutritious and full of vitamins & antioxidants. Let's take a peek at 5 reasons why you should be eating more brussel sprouts!

Brussel sprouts are considered a great source of fiber which as we all know, is crucial to our overall health. Getting enough fiber prevents constipation, promotes gut-health, and is actually linked to a lower risk of heart-disease & diabetes. Healthy gut bacteria is linked to our mood, contributes to anti-inflammation, and contributes to our bodies immunity. More fiber is good!

The beta-carotene found in brussel sprouts has been studied for its ability to protect our eyes. The carotene found in brussel sprouts can prevent oxidative stress and blue-light damage. 

The most important reason of all, they're simply delicious. They're so good steamed, roasted, baked, or even pan fried, you really can't go wrong. They're fabulous raw in a salad, baked with butter & seasonings, or roasted and finished with a little hard cheese and some balsamic. As long as you cook & season them properly, you're in for a delicious treat.