Aromatic Chana Dal Kitchari with Saffron

After seasonal feasts, it not uncommon to crave more cleansing and nourishing dishes such as kitchari (or kitcheree or khichdi). Essentially a one-pot Indian meal, the common feature of a kitchari is a digestive aiding combination of split legumes, rice and spices and often vegetables. Such preparations are open to an endless number of variations.

Olive Oil Almond Cake {Vegan}

I've had years of experience experimenting with savory dishes in my kitchen, and my cooking confidence level has increased as a consequence. I rarely follow a recipe to the letter, instead choosing to adapt it to suit my preferences so that it becomes my own. It's not unlike me to spend a considerable length of time developing a dish on paper after consulting various recipe ideas and guidelines before heading into the kitchen and then following my instincts when it gets down to cooking.

Best Black Bean Salsa Recipe

Salsas, dips and sauces are always better when they are made at home. They are usually straightforward and easy to prepare and keep well for a few days in the refrigerator, if not longer. And not only are homemade preparations cheaper than store-bought ones, they are always fresher too. It's a good feeling knowing that you have control over the quantity and quality of the ingredients used and easily tailored to suit your preferences and tastes.

Because I am ever curious to try new creations, with many cookbooks and bookmarked recipes on hand to inspire, up until this point I neglected to share this robust and highly addictive black bean salsa with my readers. I think I can be excused, for once enjoyed, it won't soon be forgotten and you'll want to serve it up again and again.

A longtime favorite of mine, I've traditionally paired it with corn pancakes, but it certainly serves many purposes. For example, it's wonderful as a dip for tortilla chips, as an accompaniment or component of Mexican themed meals - serve as a topping for nacho chips, or make it a feature of quesadillas, tacos, burritos and enchiladas - and it surely enhances vegetable sides - consider scooping some over some roasted sweet potatoes - or just eat it by the spoonful. The possibilities are truly as endless as your imagination.

This salsa happens to be quite filling made up as it is of black beans, olives, feta cheese and sun-dried tomatoes. Creamy, earthy, salty, zesty, with a hint of sweetness from golden honey and some heat from jalapeno, it's a bold, substantial and refreshing salsa. Each bite is a delight and if you happen to serve it up to dinner guests, it's highly likely they will be asking for the recipe.

Gluten-Free Vegan Gingerbread Muffins

There is nothing quite like the distinctive and comforting aroma of fresh gingerbread baking in the oven. Especially prized during the winter months and a favorite during Christmastime, it's really quite easy to make the magic happen in your own kitchen. Cookies, loaves, breads or muffins, or all of the above, are always a welcome treat to tuck into.

My latest attempt to please the resident gingerbread aficionado in my house — my husband, that is — are these all vegan gingerbread and dark molasses muffins made with brown rice, quinoa and chickpea flours. While retaining a certain density, these attractive and fragrant muffins are moist but with a light and fluffy interior at the same time — despite the absence of gluten — with a slightly crunchy exterior from cornmeal. I'm certain after enjoying these that there is no reason to reserve the enjoyment that the rich earthy depth of gingerbread creations brings to only a few months of the year.

Creamy Green Pea and Collard Greens Soup

Although I ordinarily love to spend time in the kitchen, sometimes I prefer to prepare dishes that require little fuss. My efforts were amply rewarded with this creamy, elegant and delicious soup featuring sweet green peas and earthy collard greens. Not only do you get a healthy quotient of green power, but also a fulfilling meal when served up with crusty bread or cornbread, or a hot bed of nutty fresh cooked brown rice. Sometimes the easiest meals are the most comforting and satisfying indeed.

12+ Vegetarian and Vegan Appetizers for any Occasion

No gathering is complete without some appetizer nibbles. Previously I suggested some make-ahead vegan-friendly sweets to please everyone with a sweet tooth, and now it's time for some savory bites to make the occasion extra special, no matter how small or large the affair. Whether you are looking for starters for a meal or little bites for appetizer trays and spreads to serve at parties or for afternoon or evening hangouts, you'll want to consider these straightforward but especially satisfying ideas.

Check out these and other appetizer ideas on

No-Bake Almond and Cocoa Cherry Energy Bites

When it comes to meal times, I usually enjoy smaller portions, preferring to have smaller meals interspersed with healthy bites of energy throughout the day. This way of eating is a good way to maintain a healthy weight, and it aids in digestion because the body is not taxed with processing a large portion of food all at once.

This preference means that not only do I require a good stash of nuts and dried fruits on hand, as well as raw vegetables, but also snacks such as muffins and also healthy little raw energy bites such as these almond and dried cherry balls. They satisfy a sweet craving without the guilt. Packed with protein, these are not only satisfying and delicious, but are also very easy to make and keep well in the refrigerator for at least a week. I sweetened these with raw honey, but maple syrup or any other natural liquid sweetener could be used instead if you happen to be a vegan who avoids honey.

South Indian Chickpea, Cauliflower and Potato Coconut Curry

What I thought was my introduction to Indian food and cooking years ago was actually an introduction to north Indian cooking — all of the Indian restaurants in my city and most of the Indian cookbooks available back then were north Indian. Since then, I've been introduced to some of the astonishing variety of cuisines that are found in the sub-continent. Now my Indian recipes could be roughly categorized as north Indian, south Indian, or something in-between.

This dry chickpea curry loaded with vegetables — potato, cauliflower, carrot and red bell pepper — could be called one of those in-between Indian recipes. The composition of chickpeas and vegetables and the spicing is essentially north Indian, but the flavors are enhanced beautifully with the use of grated coconut and coconut milk that is so common to south Indian cooking and imparts wonderful additions of flavor and fragrance to the food. Nourishing and filling, this curry is sure to please anyone with a preference for north or south Indian food.

Guacamole Rice

Avocados are something I usually have on hand. They keep well if purchased when firm and they are simply wonderful just sliced and served up all on their own, just as is for a snack or as part of a meal as a nourishing and refreshing side. They also happen to be a fine addition to smoothies, salads, a key ingredient in many favorite dips, such as guacamole, and also feature delightfully in desserts. And this versatile fruit not only tastes good, it's good for a body too. The benefits of eating avocados are many, but to highlight just a few:

Not-So-Guilty Chocolate Peanut Butter Balls

I fondly remember making holiday treats with my mom. An addictive and fantastically easy favorite, usually made for Christmas, were classic peanut butter balls. No doubt many of us remember those chocolate-coated treats with rice crispy cereal included for added crunch and texture. I never could resist peanut butter, and it often features in my no-bake treats and energy bites.

Hearty Mushroom and Barley Soup

Just like the animals in the field (or the squirrels in the backyard, as the case might be), we humans feel the need to "stock up" on nutrients as fall turns into winter. For me and many other vegetarians, this often takes the form of thick, hearty and nourishing soups. And for me, these kinds of soups are a great excuse to load in the succulent mushrooms.

This mushroom and barley soup loaded with vegetables and seasoned with dried herbs and spices is just the thing to warm and nourish the body as the cold weather sets in. I call it a soup, but it can be prepared almost as a thick stew or in a thinner broth as you please — it simply depends on how much stock or water you use. Either way, it's delicious, pleasing and comforting.

Mushroom "Bacon"

In no way was I trying to mimic the actual flavor of bacon here. After all, I've been a vegetarian for over 20 years now, and I never was tempted to eat meat ever again once my decision had been made. At this point, I don't even remember what meat tastes like. In fact, the smell even makes me a bit queasy. Packaged soya products meant to "replicate" the appearance and flavors present in meat, such as wieners, ground "meat" or burgers never did interest me either.

But mushrooms on the other hand … I'm always curious when I come across a new idea for mushrooms, so smoky, crisped up and salty mushrooms did appeal to me. Dried meaty mushrooms surely couldn't disappoint. Depending on the type of mushroom used, the texture and baking time for these "bacon" strips will vary slightly. Another variable to keep in mind is the width of the mushrooms slices — the thinner, the crispier. Portobellos will yield a "fattier" version, and button mushrooms work well too. But I recommend king oysters if you can get them because they are long with a firm texture that stands up well under the heat. I wanted strips of mushroom bacon too, just because.

Lemon Chia Seed Cornmeal Bread

This might be my next quick bread obsession. Not too sweet, the bold lemony flavor of this cornmeal loaf studded with chia seeds stands up on its own, and lovingly complements a nice cup of hot tea. Or consider serving alongside a spicy curry for a refreshing taste experience. I found it went particularly well with a version of tarka dal I made recently. The meal was a memorable one, and a fine example of the elegance of simplicity.

Quick and Easy Thai Coconut Soup with Mushrooms and Mixed Vegetables

Thai curries and soups are one of my favorite ways to enjoy vegetables and mushrooms — I love the light and fragrant spicy gingeriness of broths seasoned with Thai flavors. I also appreciate the simplicity of Thai vegetable curries and soups — if you have a jar of Thai curry paste on hand in your refrigerator, they're the easiest thing to put together.

After some chopping, this creamy mushroom and mixed vegetable soup simmered in a coconut milk broth is a snap to make and showcases the best of Thai flavors — with a little assist from Indian curry powder. If you're serving a small gathering, this soup will be gone in no time.

Coriander and Chickpea Flour Fritters (Kothimbir Vada)

Vada — or vadi — refer to a variety of fried savories or snacks that are very popular in southern India. They are commonly made with dals and spices, sometimes potatoes, and are typically served up with chutneys or soupy vegetable sambars. Enjoyed for breakfast, as a snack or appetizer, or along with a meal, vadas are always welcomed.

Vegan "Bone" Broth

There are times when we don't have much of an appetite, but these are often time when it's the most important for us to get our essential nutrients even though only a minimal amount of solid food may or can be eaten. Bone broths — made by simmering beef bones for hours — are an increasingly trendy solution for healing the gut and providing nutrients to the weak stomach — but what about the vegetarian?

Vegetarian Pumpkin Chili with Azuki Beans, Barley and Mushrooms

Vegetarian chili is a comforting, warming and nourishing one-pot meal for which I never tire of exploring new ideas — nor do my husband and I hardly ever tire of eating, especially during the cold months. Despite the relative simplicity of chili, at times the infinite number of variations on the theme can be forgotten.

Black Bean Cocoa Fudge

Before you grimace over the thought of beans featuring in a fudge, I urge you to put your hesitations aside and consider this naturally sweet, protein-packed fudge. Honestly, you would never know there were legumes in the mix if the cook hadn't spilled the beans.

I served one to a friend who was over for dinner but didn't tell him what was in the fudge until he had eaten a few nibbles. His first reaction was the fudge tasted like a natural food store. This was actually a compliment as said friend likes his legumes and healthy raw treats that are sweetened naturally without an abundance of processed sugars. The additional benefit, at least for me, is that they come at a fraction of the cost compared to those offered up from natural food stores. No flour is needed either, as the ground up beans serve that purpose.

Rich and creamy, only the beans have to be cooked, but otherwise you have an essentially raw treat with no baking required. Sweetened only with dates, they surely do satisfy an after dinner chocolate craving. A few teaspoons of maple syrup could also be added if desired for a bit more depth, but that's entirely up to you and I didn't include any as it was only an after thought. It surely isn't necessary, and I was craving this fudge soon after the pan was consumed.

Vegetarian Lasagna with Chunky Tomato Sauce and Cashew Bechamel

I've always found that a good vegetarian lasagna always pleases a table seated with a mix of vegetarians and carnivores. Why not take it a step further and make the whole thing dairy-free? Those who have tried offerings from my kitchen need no convincing that vegan creations are every bit as delicious as their vegetarian counterparts, and certainly even those who still consume meat will find nothing amiss.

This might be a new favorite way to serve up lasagna. I admit there was a time when I couldn't imagine eating this popular dish without cheese. As it turns out, one does not have to resort to soy cheese, but instead can produce a protein rich and very satisfying meal using cashews as a substitute for the cheese. Loaded up with all kinds of vegetables, lovingly smothered in a rich tomato sauce, complete with the cashew Bechamel and topped with a vegan almond Parmesan cheese, guests might be going for seconds despite a full tummy.

Savory Pumpkin Cornbread Muffins

Sweetened only with a little honey, these gently spiced pumpkin and cornmeal muffins are definitely on the savory side. They are delightfully moist, with a modest pleasing crunch from the cornmeal. Because they aren't very sweet, they are ideal to go along with meals in place of rolls or bread. I enjoyed them with spicy curries and soups. They are satisfying in their own right though, so considering having one as part of your breakfast or for a morning or afternoon snack with tea or coffee. Did I mention that these are vegan, easy to make, and a good way to warm up the kitchen? And the aroma while they are baking is heavenly.

Sweet Potato, Chickpea and Spinach Curry with Green Peas

This creamy and hearty sweet potato and chickpea curry is likely to make appearances often on my menu during the upcoming months. It is really ridiculously easy to prepare, and so nourishing and pure. Simplicity is oftentimes the best sort of bliss.

What is distinctive about this curry is not only the creaminess, but the satisfying blend of hot and aromatic spices that accompany the sweet earthiness of the vegetables. Plump and buttery chickpeas add texture and balance, and present is also a nutty and citrus-y undertone that teases the palate. The whole experience is completed by the soothing qualities of silky coconut milk. Especially suited to the season as it is comforting and warming, I'd enjoy it anytime of year.

Quick and Easy Pumpkin Molasses Chocolate Chip Bread - Vegan

Moist and fragrant, this pumpkin and molasses bread studded with dark chocolate chips is not only easy to prepare, but it also happens to be vegan. I don't eat eggs, so that's a bonus because they are rarely to be seen in my kitchen. I loaded up on pumpkins while in season, roasted and bagged up and froze a healthy quantity of purée for future use. So of course, plenty of pumpkin has been making its way into my main dishes and baked goods, and this satisfying bread is one such example.

I like to bake and cook, but cleanup is not my favorite chore, so the fewer dishes dirtied, the merrier the chef. Only one bowl is needed to turn out a loaf, along with a few utensils and a loaf pan. The bread is great for breakfast, and because it's somewhat sweet, can satisfy an after dinner craving for dessert too.

Thai-Inspired Creamy Carrot and Sweet Potato Soup with Mixed Mushrooms

In the cold autumn and winter months, there is nothing quite like a creamy vegetable soup made up of root vegetables and earthy mushrooms, all simmered together with spicy Thai seasonings that initially tempt and then pleasantly linger on the palate. The lasting allure is beautifully tempered by the soothing presence of coconut milk and the natural sweetness of sweet potatoes and carrots. This soup speaks comfort. It also makes a fair amount, so it's great for leftovers the next day, especially as the flavors meld together after the soup has been resting overnight.

Roasted Tamari Almonds

I guarantee that almond lovers with swoon with delight over these crunchy and highly addictive almonds roasted with salty tamari. Considering that they are so ridiculously easy to make, it's a wonder that I ever purchased overpriced bags of pre-prepared tamari almonds from stores — which sometimes even included ingredients other than just raw almonds and tamari.

This recipe makes a full pan so you'll have some on hand to snack on throughout the week when you get the munchies. Although, if you're a certain friend of mine, a full batch might only last a day!

Spiced Pear Muffins - Vegan

I'll be the first to admit that baking does present greater challenges than most of the dinners I cook because the chemistry is usually more precise, but in the case of muffins, only a few fundamentals are necessary to understand and you'll get perfect muffins each and every time. It is important to measure out the dry ingredients separately from the moist ingredients and then stir the moist ingredients into the dry ingredients until just combined without over-mixing.

Chickpea, Spinach and Beets in a Coconut-Tomato Curry

Combining plump buttery chickpeas with spinach and beets in a creamy coconut milk and tomato gravy with aromatic spices not only puts plenty of flavor on the plate, but also provides for a complete, filling and wonderfully nourishing meal served with fresh cooked white or brown rice or a flat bread. And with curry powder and panch phoran spice blends made up ahead of time, it comes together in no time at all.

Creamy Vegan Cashew Alfredo Sauce with Crispy Roasted Brussels Sprouts and Shell Pasta

Fettuccine Alfredo is a classic Italian creation that is essentially egg noodle pasta smothered in a rich sauce of butter and Parmesan cheese, and sometimes cream. When I first became a vegetarian, it was one of the only dishes I could eat when dining out, assuming it was on the menu, unless I wanted a boring salad with little substance instead. Of course, now that vegetarianism has become a choice for a much greater number of people worldwide, vegetarian options are more varied in restaurants now than ever before.

But what to do for vegans if they remember this dish and enjoyed it? After all, butter and cheese are off limits. I'm not strictly vegan, so I can still enjoy the classic preparation, and have made it at home, but I wanted to try a vegan version, with the twist of adding some grilled vegetables on the side too with the sauce. Cashews and nutritional yeast to the rescue again! I used shell pasta instead of fettuccine to "cradle" the cashew Alfredo sauce. The result was a filling and comforting chilly weather meal. I didn't miss the cheese and I don't think you will either. As always, nuts and nutritional yeast makes for a nice substitute that is protein rich and wholesomely delicious and satisfying.

Pumpkin Pie Pudding with Banana and Avocado

I usually make pumpkin pie at least once a year during the pumpkin season, but this year I found something that is almost as good and much easier to prepare too. Not that I mind making pie crust, but admittedly it does involve far more fuss than whizzing up some fresh pumpkin purée with banana, avocado, pumpkin pie spices and some maple syrup into a smooth vegan pudding. It's sweet, without being overpowering, and rich and creamy. Nothing to feel guilty about while enjoying a serving because everything here is good for you.

Vegan Chickpea Flour Omelette with Vegetables

I don't much fuss with breakfast during the week, but on the weekends when there is more time and two of us to sit down for a nice brunch, usually something a little fancier than toast, simple cooked grains and fruit appear on the table. The latest brunch was this delightfully satisfying and easy-to-prepare vegan omelette starring chickpea flour. I typically refrain from eating eggs themselves, but that doesn't mean I can't make something that mimics egg creations and that, in my opinion, is even more enjoyable.

Mushroom Green Pea Curry in a Creamy Cashew Sauce with Onion and Parsley

After a rather prolonged absence from my kitchen due to illness, I found myself craving earthy mushrooms. Because my stomach is still rather sensitive, I wanted something spicy but not with too much heat, so I opted for this recipe that makes good use of aromatic spices which tend to be gentler on the tummy.

Now, I don't mind takeout once in a while and my husband is a fairly good cook, but after not cooking for a while, I realized how much this fussy girl really enjoys her own cooking. I have complete control over the quality and quantities of the ingredients that go into each creation that is dished out with loving care.

This particular mushroom dish has a fairly long list of ingredients, but I assure you it's really straightforward to make and not very time consuming. The succulence of meaty shrooms really comes through here in each bite, highlighted by a fragrant nutty cashew gravy. You want the peas to retain that pop in your mouth appeal, so no need to thaw frozen peas, otherwise they will be too mushy. The alternative is to thaw them and add them near the end of the cooking time.

Turmeric Spiked Red Lentil and Spinach Dal

Turmeric is one of nature's most powerful healing and anti-inflammatory foods, which makes it convenient for those of us who like to cook Indian food that it is also such an essential ingredient in curries. Earthy, slightly bitter, and ranging from aromatic to pungent in taste, turmeric is difficult to take just on its own, but it makes for a delicious background to other Indian seeds and spices.

This simple, nourishing and easy-to-digest red lentil and spinach curry is seasoned with a flavorful variety of aromatic seeds and spices including fennel and fenugreek seeds and, if you can get them, peppery nigella seeds. As such, this creamy curry is spiked with a little more than the usual amount of turmeric, making it a great way to get more of this wonderful food in your diet.

Creamy Mung and Adzuki Bean Curry with Coconut

Red adzuki and green mung beans never get neglected for too long in my kitchen. Sweet and earthy, both of these beans are quick to cook up, easily digestible, and serve as a simple but tasty base for Indian curry spices and seasonings … what's not to like? This curry has both beans simmered in a gently spiced coconut milk and tomato gravy. Served over a hot bed of fresh cooked white rice, it's an easy and delicious meal for any day of the week.

Creamy Avocado Carrot-Kale Slaw with Chickpeas

What to do when cravings for a healthy kale slaw and plump buttery cooked chickpeas coincide? Why, just toss some of those chickpeas into your kale slaw! Combined with shredded carrot and tossed in a creamy, tangy and zesty all-vegan avocado and mustard dressing, this is a not only a delicious and colorful meal with wonderful contrasts in texture and tastes, but also a simple and complete nourishing light lunch or dinner idea on its own. Perfect for the last days of summer.

Cashew-Cream Filled Raspberry Chocolates

I think we are all familiar with those stale sugar-laden filled chocolates that make their appearance in a box, especially around Christmas. You know, the neighbor who thinks that gifting something is better than not, but the rather pathetic excuse for chocolates usually ends up in a staff room or languishing in a pantry until someone in the house gets desperate for a chocolate fix. To no avail, I say, will you get your needed dose of chocolate — just a heavy bite of processed sugar.

More of a savory girl for sure, I still like a small dose of chocolate on occasion. And creamy filled chocolates are still a special treat, especially when they are essentially raw and filled with a healthy dose of homemade raspberry cashew filling. No need to feel guilty about these. If you really want the melt-in-your-mouth experience, then just leave the chocolates out of the freezer for a few minutes before biting into one or two. A fine quality dark chocolate is essential here and I assure you won't be disappointed.

Turkish Red Lentil Soup with Mushrooms and Sumac

As the astonishing heat and humidity of the past few months seems finally to be settling down in southwestern Ontario, soups become more appealing. I always find the transition from blazing temperatures to cool ones quite an adjustment — a warming bowl of nourishing soup is solacing and comforting and helps the body to adjust.

This particular soup also happens to be easy and fairly light, making it an ideal one for late summer temperatures. It's fairly lightly spiced with some aromatics and fresh mint and some tangy zest from lemon juice and ground sumac. I was smitten with the meaty texture the dried mushrooms added to the bowl. Serve up with rustic bread and your meal is ready.

Mango Banana Coconut Smoothie

As I don't usually eat breakfast, smoothies are an ideal way to get needed nutrients to start your day. Fruit is essential for most of my smoothies, along with coconut milk or almond milk and other juices, such as carrot juice and cranberry juice.

This smoothie is one of my tastiest yet and very easy to whiz up in a regular blender — no high speed action needed to make this one that comes together in a few minutes. It's very creamy, with those distinctive mango and banana flavors.

Spicy Black-Eyed Pea Curry with Swiss Chard and Roasted Eggplant

Black-eyed peas have long been one of my favorite legumes, adding a welcome earthiness to dishes comprised of tangy, zesty or spicy flavors that make them a wonderful base in curries. In this nourishing curry, earthiness takes the main stage with roasted eggplant and Swiss chard.

Roasted Potato and Mushroom Soup with Coconut Milk

This summer hasn't really been soup weather because it's been a scorcher. At the same time, sometimes soup is just want you want, and this warm creamy soup with roasted potatoes and succulent earthy portobello mushrooms simmered in a fragrant and lightly spiced coconut and almond milk broth is one that I will be making often. The only thing I regretted was turning on the oven during an especially hot day to roast the vegetables. The kitchen stayed warm all afternoon, but it really was worth it. Once the vegetables are ready, the soup is easy to put together. I was content with just a bowl of this for dinner, but to fill out the meal, consider serving with some legume patties, such as these spicy lentil patties with sun-dried tomatoes.

I really like the extra flavor that comes out from roasting vegetables. This creamy soup certainly does the process justice and it wouldn't be a wonder if your dining companions came back for seconds.

Spicy Lentil Patties with Sun-Dried Tomatoes

Weekends are when I usually fuss around with slightly more complicated creations. Not that these spicy and flavorful little red lentil patties are really complicated, just a bit more time consuming than other dishes that I might make during the week. You don't even need to pull out a food processor for these. Once the lentils are cooked until mushy and drained, simply stir in the rest of the ingredients and shape into little bites. Baking them instead of frying cuts down on the cooking time and they are healthier too because you don't need oil. Simply line a baking sheet with parchment paper and bake, turning once, until they are nicely browned on both sides.

These go well with any meal and they happen to pack a bit of heat too. The nutritional yeast adds a bit of cheesy flavor that turned out quite nicely combined with the spices and tart sun-dried tomatoes. I served them with a simple tomato sauce, but you could serve them as burgers with your favorite toppings, or with a soup or salad on the side. These turned out to be a big hit with my dinner guests.

Velvety South Indian Tomato Chutney

Rarely do store-bought sauces, chutneys and salsas make an appearance on my table. For the most part, they are easy to make at home and, after prep, only patience with the simmering time is needed. Preparing your own condiments also ensures you have complete control over what is included, such as spicing and salt. I've never really understood how sauces purchased from the grocery store seem to keep for months without growing moldy. Likely some nasty preservatives are at play.

This chutney can serve as a sauce for just about anything you might imagine asking for some spicy tomato flair. It's thick enough to make for a good pasta sauce, a condiment for Indian savories and snacks, an accompaniment to rice and flat breads, a topping for vegetable burgers or patties, nachos, burritos, or even mix into a legume dish for a fast and delicious meal. An abundance of seasonal tomatoes is another reason to make this chutney that keeps well in the fridge for up to two weeks in a well-sealed glass container or jar. The depth of flavor makes this preparation one of my new favorites.

This one IS spicy, so it's not for the faint-hearted, but reduce the amount of chilies if you can't handle the heat.

Green Bean Poriyal

Soaring temperatures in July and nearly debilitating back pain has meant easier meals with minimal prep. After all, as any cook will know, it's the prep and the cleanup that usually takes most of the time and effort, depending on the dish of course. As I always maintain, easy does not mean you have to sacrifice flavor or nutrition, and this spicy green bean side dish certainly proves my point.

Poriyals are essentially dry curries that are ideal accompaniments to any main course and a hallmark of South Indian cuisine. These vegetable-based dishes are usually gently steamed or stir-fried over a low heat to retain the flavors of the vegetables featured in the dish. In this case, it is important not to overcook the green beans, because you want to retain the crispness that comes out in each bite. I've added tamarind here for a bit of sweetness and some coconut and split urad and toor dal for some crunchy texture. Though an ideal side, consider serving as a satisfying light lunch with some rice or flatbread or even as an elegant starter. If you want a version with more dal, then consider this green bean and toor dal poriyal that I have made on several occasions.

Creamy Potato Salad with Cashew Dressing and Fresh Basil

Potato salads are well loved favorites anytime of year, but I think especially during the hot summer months when most of us don't feel like fussing too much over a hot stove. In addition, they are portable and easily transported to potlucks, barbecues or packed for a picnic. The advantage this particular creamy potato salad has for taking along for a gathering is that it's dairy-free, so it won't spoil in the heat, especially if packed into a cooler.

I originally was going to go with an oil-based dressing for this salad, but instead went with cashews for a burst of protein. The result was a creamy dressing with some olive oil, zesty fresh lemon juice, nutritional yeast for a bit of cheesy flavor, some almond milk to thin it out, some zingy mustard and fresh herbs. Combine this dressing with baby potatoes, fresh peas, plump and salty Kalamata olives and freshly torn fragrant basil leaves. You end up with a refreshing and filling salad for any occasion. I assure you the mayonnaise won't be missed.

The only complaint from those who got to try the salad — "you should have doubled the recipe"!

Broccoli and Chickpea Rice Salad

It's been a very hot summer thus far, so salads have been appearing more often than not on the table. This earthy summer salad has everything you need for a complete meal. Lightly sautéed robust green broccoli florets, plump buttery soft chickpeas for protein, and nutty brown rice and sliced almonds to fill it out. I dressed it up with zesty dressing of lemon juice, pineapple juice, Dijon mustard, olive oil, a bit of garlic and tamari.

It's a snap to make up and substantial while not too taxing on the digestive system or the cooks patience — it's pretty common for our appetites to melt away along with our desire to cook anything fancy in the heat and humidity. But easy never means bland — just try this salad and see what I mean.

Cherry Coconut Milk Smoothie

Breakfast is an important meal of the day as it provides the necessary nutrients and fuel to get us going in the morning. I have never been a big breakfast person though, so instead I often have a power-packed smoothie with fruit, almond milk, sometimes a bit of protein powder and various other delights.

This smoothie might just be one of the tastiest yet. Cherries are coming into season here and that means they are bursting with flavor and affordable too. Of course, pitting cherries is not my favorite activity, but it's well worth the effort when you have a bowl of glistening red cherries to use however you please. They star here in a creamy beverage with coconut milk, some almond milk, frozen banana and a dash of vanilla. Apart from a blender, that is all you need.