Cheesy Walnut Crunch Zucchini Bites

It is official, our very first book has been released – Feed Life: Delicious, Easy and Delicious Recipes for your Whole Family.  We wanted to give you a sneak peak of one of the 114 recipes included in this book.  And to be honest, I picked one of the best.  

Karen is one of my culinary mentors and a close friend. I ask her to write the forward for the book because out of all of the plant-based chefs in Vancouver, Karen was Eden’s favourite. We were regulars at Graze where Karen was the head chef.  As well as being my business partner in Blue Heron Creamery, she is a legendary chef and has an incredible depth of culinary knowledge.  

These bites may appear to be complicated, but don’t really take much time. They are ideal for an after school snack for the food adventurous young person, or for canapes at a dinner party.

Cheesy Walnut Crunch Zucchini Bites
  1. Cheesey Bites
  2. -------------------------
  3. 1 medium red pepper
  4. 2 tsp smoked paprika
  5. 1 medium carrot
  6. 1-2 Tbsp nutritional yeast
  7. 2 cloves garlic
  8. 1⁄4 cup coconut milk
  9. 1⁄2 tsp salt
  10. 2 Tbsp Lemon juice
  11. 2 tsp apple cider vinegar
  12. -----------------------------
  13. Walnut Crunch
  14. 1⁄2 cup walnuts, soaked pinch black pepper
  15. 1 clove garlic
  16. 2 Tbsp fresh basil, chiffonade
  1. Prep Walnut Crunch by soaking walnuts for a few hours. Pat dry, pulse into a chunky crumb (you can also use a mortar and pestle).
  2. Mince the garlic and add to the walnut crumb Chiffonade the basil and add to the mixture, toss to combine. Set aside.
  3. De-seed the red pepper and chop.
  4. Wash, peel and chop the carrot.
  5. Mince the garlic.
  6. Place all ingredients in the vitamix/blender, blend until very smooth. Adjust seasoning as necessary.
  7. Using a peeler, pull long strips of zucchini. Basically we will make little purses and fill them with the cheesy sauce and walnut crunch, saving some of both elements for garnish.
  8. In a separate bowl, place the nut mixture and then mix some of the red pepper ‘cheese’ sauce in.
  9. Use 1-2 strips of zucchini and overlap them slightly. Place about 1-2 Tbsp of filling toward one end of the zucchini strips, then roll into a snug wrap. You can lay them flat on the ends, or plate standing up. If the zucchini strips are a little thick and you are having difficulty keep- ing the rolls together, you can use a skewer to hold them in place.
Feed Life

Garden of Eden Dinner

You are invited to The Garden of Eden dinner to celebrate Eden’s life and her passion for helping those with cancer thrive. Join us for a special long table dinner on Thursday, August 11 in the Poplar Grove at The Centre for Sustainable Food Systems at UBC Farm (tickets avaiable HERE). Full Post

My Daily Nourishing Smoothie

I was asked at a Nutrient Dense Eating class recently to give up my daily smoothie recipe so I put to paper exactly what my first meal of the day is. I usually start with a glass of room temperature water with a half teaspoon of apple cider vinegar to prepare my digestion for food.  Then I sip the Full Meal Deal smoothie before my exercise and yoga routine.

This balanced combination of complete and clean protein paired with abundant phytonutrients ensures that every day my body is receiving most of its daily needs.  The Swiss Chard is now available locally and organic which when paired with cucumber, celery and hemp cover the essential protein profile to fulfill your bodies needs.

The Green Power Blend has been a favorite of mine for years as it combines Chlorella and Spirulina with Wheatgrass, Moringa and Alfalfa juice powders to create a nutrient-dense upgrade that deepens the cellular nourishment and detoxification too you’re providing your body in a simple smoothie.  Finally, the Goji Berries act as ‘multivitamin’ of sorts providing abundant mineral and vitamin density.

This smoothie doesn’t really replace my breakfast because by mid-morning I’m usually ravenous again so I have some of my Simple Chia Cereal (made the night before) ready to fill my belly.

When I start my day with an upgraded green smoothie, there is some flexibility with what I can eat.  With a busy and full life, it’s always a challenge to allow for a ton of meal preparation but we all can do better than take-out food.  This smoothie is also perfect when you need a quick meal to go.   It will make enough for 2 servings so make sure to share the love with your neighbour or co-worker.

The Full Meal Deal
  1. 3 leaves local swiss chard
  2. 1/2 cucumber
  3. 2 sticks celery
  4. ¼ of lemon (if organic, include the pith and rind)
  5. 1 green apple
  6. 2 tbs soaked goji berries
  7. 2 tbs of Green power blend
  8. 1-2 tbs of Coconut nectar (depending how sweet you like your smoothies)
  9. 1/4 cup hemp seed
  10. 2 cups water or cold chaga tea (if you don’t have chaga tea you can include ½ tsp of dual extract powder)
  1. Chop ingredients and blend until smooth
Feed Life

Yam Perogies with Cashew Cream and Saurkraut

One of the most inexpensive and powerful nutritional tools that you can use to improve detoxification, digestion and immune processes is fermented foods. This simple and inexpensive way of storing and preserving fresh vegetables has been a beneficial ingredient in many cultures across the world. Full Post


Bibimbap, pronounced bee-bim-bop, is a traditional Korean rice bowl that encompasses the complete spectrum of flavours and textures.  The recipe is flexible to whatever veggies you have on-hand.  An essential side to Bibimbap is kimchi (recipe here).  You can definitely buy pre-made kimchi, in fact there are a bunch of great producers of non-pasteurized kimchi and sauerkraut.  Feed Life Tip: buy your fermented foods from the fridge section and choose non-pasteurized, then you’re getting the enzyme richness of live fermented foods which really help to enhance digestion. Full Post


This tangy, sweet and spicy condiment is a staple in Korean cuisine and is typically eaten with every meal. You can add it to grains and legumes to instantly create a flavourful dish or use kimchi as a side to ease digestion.

  1. 1 napa cabbage, cut into quarters and then sliced into 1-inch pieces
  2. 1/4 cup pink Himalayan salt
  3. 6 cups water
  4. 1 red apple, cored and cut into eighths then sliced thinly jicama, grated
  5. 1/4 cup jicama, grated
  6. 1/2 cup white onion, diced
  7. 2 green onions, chopped (white and green parts)
  8. 1 tbsp chili pepper (cayenne is good)
  9. 1 tbsp Hungarian paprika
  10. 1 tbsp ginger, grated
  11. 3 cloves garlic, minced
  12. 1 tbsp sea vegetable flakes or 1 nori sheet cut into thin 1-inch-long strips
  1. Dissolve salt in 2 cups of room-temperature water.
  2. Place cabbage in a large bowl and pour the salt water mixture over top and then add the remaining water. Stir to combine.
  3. Let the cabbage sit in salt water on countertop overnight so that it wilts. Use a pie plate or something similar to submerge the cabbage so that it wilts evenly. While the cabbage is wilting, prepare all the other ingredients.
  4. In a blender or food processor, add remaining ingredients and pulse until combined well but not puréed.
  5. Once cabbage is wilted, drain off the salt water. Place cabbage back into the bowl and toss with chili mixture until completely covered.
  6. Boil water and pour into glass jars to sterilize the jars. I like to use small mason jars. Let the boiling water sit in jars for one minute then pour out.
  7. Spoon kimchi into jars, leaving about 3/4 inch at the top. Pack the kimchi down so that there are no air pockets. The liquid should rise to the top. If there is no liquid on the top make a small amount of brine (1 tbsp Himalayan salt dissolved into 1 cup warm water) to cover the kimchi.
  8. Let kimchi set at room temperature for 24 hours with lid securely in place. After 24 hours, open jar and press the mixture down with a clean spoon so that there is liquid on the top.
  9. You may notice bubbles forming; this is the kimchi fermenting. The longer you leave the kimchi on the counter, the more the flavours will develop. It should be sweet, spicy and salty. Leave for a maximum 48 hours.
  10. Once completed it will keep in the fridge for up to one month, if you use a clean spoon every time you take some out to eat.
Feed Life

Festive Guide for the Holidays


Click Here to Get Access to the Festive Guide

One of the beautiful gifts Eden created was a healthy holiday guide to help eating plant-based nutrient dense during December. I know it can be challenging to stick to eating plant-based nutrient dense during December. We contacted all of our favourite plant-based and healthy lifestyle experts and asked them to contribute with delicious recipes and articles to inspire. Eden and I photographed and styled all the recipes so that you have some inspiration to give these amazing dishes a try. Please pass this along to all to your friends and family so that we can all be a little bit healthier this holiday season.