Nourish: Whole Food Recipes featuring Seeds, Nuts and Beans + A Blog Hop Giveaway


I will attest to the fact I wished carrots tasted like french fries so I could convince myself to eat more of them.  I really, really wish this!

Thanks to Nettie Cronish and Cara Rosenbloom I’m discovering that while whole foods won’t have that greasy, deep fried yumminess they still elevate my tastebuds, open up all my senses and make my body feel better. Healthy can taste great. Rosenbloom, the registered dietician, and Cronish, a chef have come together to create a cookbook full of delicious, healthy recipes encouraging readers that including nuts, seeds and beans into their recipes and their diets is a fabulous way to eat.

Chana Masala

Chana Masala

Nourish is not about a massive overhaul of your life.  It’s about incorporating healthy ingredients into food that you probably already eat at home.  Beans added to salads and soups, crunchy seeds stirred into grains, nuts coating your favorite meats.  Simple yet wonderful changes to easy and incredibly tasty dishes.

Thai Peanut Noodle Salad

Thai Peanut Noodle Salad

All throughout the books the authors include nutritional information about the very things you should be eating and educate you on how to make these additions to your everyday meals. All of the recipes are vibrant and easy to follow, with mouthwatering photos to draw you in and after cooking many of the recipes they are just as divine to your taste buds as they are for you eyes.

Pistachio Studded Quinoa

Pistachio Studded Quinoa

Thanks to Whitecap Books and a group of amazing Canadian bloggers one reader has chance to receive a copy of this lovely cookbook.  You can enter by scrolling down to the bottom of this post and clicking on the rafflecopter link.  And by visiting the links to my blogger friends and entering there you have so many chances to win this great book. And you may also discover some new go to blogs along the way. These ladies rock!

Kelly from Kelly Neil Photography

Tiffany from Eating Niagara

Regina from Leelalicious

Redawna from Nutmeg Disrupted

Gwen from Devour and Conquer

Hilary from Cocoa Bean, the Vegetable

Erin from How to Eat

Jo-Anna from A Pretty Life in the Suburbs

Stephanie from Kitchen Frolic

Caroline from Do it All Working Mom

Libby from Libby Roach

Katrina from Kitchen Trials

Laureen from Art and the Kitchen

Emily from Best of this Life

Lauren from Lauren Follett Nutrition

Zannat from Food for Happiness

Sarah from Kiwi and Bean

Charmian from The Messy Baker

Make you leave a blog comment below telling me what changes you have made or would like to make to include nuts, seeds and beans into your recipes at home to be eligible for the rafflecopter entry.

a Rafflecopter giveaway

This giveaway is open to all legal residents of Canada who have reached the age of majority at the time of the contest in the province or territory in which they reside. 

No purchase necessary to enter. 

Giveaway will run from Wednesday, April 27, 2016 at 12:01am to end on Wednesday, May 4, 2016 at 11:59pm. Winner is chosen at random via Rafflecopter. Winner will be contacted via email and given 48 hours to respond.  If not, a new winner will be chosen. Winner selected MUST correctly answer a skill-testing mathematical question. Winner’s name will be displayed on Rafflecopter widget. Email address will never be given out to any third party or anyone for that matter. 

Prize value is approximately $30CDN.

Pasta and Bean Salad for my Dad

I always laugh when I see the pinterest joke “I’ve made pasta. Would you  and 75 of your friends like to come for dinner.”

My dad was notorious for this.  I have inevitably inherited this trait.  It’s always a case of “oh that doesn’t look like just enough so one more handful”.  Which in every case means it takes it over the top and leaves you with scads and scads of left over pasta.  Lucky for both my dad and I we always had a way to use up the extra.

My dad also loved beans. Yellow, green didn’t matter the colour and he would plant rows and rows of them scattering the planting dates by a week or two so our summer harvest was never without a bowlful or two of the snappy legumes.  Which meant lot’s of leftovers of those as well.  This recipe is a homage to my dad resourcefulness by taking the leftover pasta and leftover beans, tossing them with Italian dressing and having a great summer salad for lunch.

Pasta Salad with green beans, sundried tomatoes, feta, and pine nuts.

Tomorrow will be the 8th anniversary of his death.  It’s hard to believe that it’s already been that long since there are days where it still feels like yesterday.  I still grief for him being his little girl and all.  We were born under the same zodiac sign and unfortunately for my poor mom we were identical in so many ways.  I wish he was around to see this website: I know he would have been my biggest fan (and taste tester).

I hope as time goes on and it gets easier I can share more stories about my dad.  When I spoke at his funeral I had the attendee in stitches with stories about growing up with this larger than life, hilarious man.

So enjoy this recipe.  For me and my dad.


Pasta and Green Bean Salad
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  • 1 lb green beans, cooked
  • 3 cups pasta, cooked
  • 1/2 cup olive oil
  • 1/2 cup red wine vinegar
  • 1/4 cup sun dried tomatoes, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup pine nuts
  • salt and pepper to taste


  1. Combine all ingredients in bowl and toss well to coat. Place in fridge until ready to serve.
  2. The longer you let this salad rest the more the flavours come together.




Green Bean Salad

If your like me you cook a lot of  vegetables at dinner time and they don’t always get eaten.  Here is a great recipe for a salad you can whip up the next day with leftovers.

Serves 1/4

Green Bean Salad
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  • 1 lb green and yellow beans, cooked
  • 1 red onion, sliced
  • 1 red pepper sliced
  • 1/2 cup olive oil
  • 1/2 cup cider vinegar
  • 1 clove garlic, minced
  • 1/2 tbsp dijon mustard
  • 1/2 tbsp lemon juice
  • 1/4 tsp coriander powder


  1. In a large bowl toss together the beans, onions and peppers.
  2. In another whisk together the oil, vinegar, garlic, mustard, lemon juice and coriander.
  3. Pour dressing over the beans and toss.
  4. Keep refrigerated until serving.
Recipe Type: Side Dishes

In a large bowl toss together the beans, onions and peppers.

In another whisk together the oil, vinegar, garlic, mustard, lemon juice and coriander.

Pour dressing over the beans and toss.

Keep refrigerated until serving.

Green Beans Almandine

Serves 1/6

Green Beans Almandine
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  • 1 lb. fresh green beans, trimmed
  • 1 Tbsp. butter
  • 1 Tbsp. olive oil
  • 2 cloves garlic, minced
  • 1/4 cup sliced almonds, toasted if desired
  • 1/4 tsp. salt
  • 1/8 tsp. white pepper


  1. Trim beans and rinse.
  2. Boil beans in large pot until tender crisp about 8 minutes. Drain and set aside.
  3. Melt the butter and olive oil in saucepan and add garlic and almonds. Stirring constantly cook until almonds begin to brown.
  4. Add beans tossing to coat. Season with salt and pepper.
Recipe Type: Side Dishes


You need:

  • 1 lb. fresh green beans, trimmed
  • 1 Tbsp. butter
  • 1 Tbsp. olive oil
  • 2 cloves garlic, minced
  • 1/4 cup sliced almonds, toasted if desired
  • 1/4 tsp. salt
  • 1/8 tsp. white pepper

Trim beans by snapping off the hard ends and rinse under cold water.

Green Beans Almandine (1)

Bring a large pot of water to a boil and add the beans.  Cook until tender crisp,  6-8 minutes. In a small frypan melt the butter in the oil.

Green Beans Almandine (2)

Add the almonds and garlic.

Green Beans Almandine (3)

Cook until almonds brown 3-5 minutes. Season with salt and pepper.

Green Beans Almandine (6)

Drain the beans.

Green Beans Almandine (5)

Toss the beans with the almonds and serve immediately.

Green Beans Almandine (7)

Dried Beans

Beans, Beans and more beans…. oh and some lentils too.

Despite their flatulence inducing enzymes beans are jammed pack with nutrients and are low in fat making them an important part of any healthy diet.

Here is a great resource to help you identify the different types of beans available, what they look like and how they are used. Maybe this will give you an opportunity to try some new recipes of maybe appreciate some old ones a bit more.

Beans (10)-Black Turtle

Black Turtle Beans

These beans are a great source of fibre and are high in B vitamins, calcium, iron, zinc and phosphorus. It is used primarily in soups, stews and sauce in Latin American dishes. Available dried or canned.

Beans (1)-Blackeyed Peas

Black-eyed Peas/ Cow peas

Rich in potassium, phosphorus and fibre this little beans are great cooked with just a splash of vinegar. They can also be used in soups, salads, casseroles and fritters. Available dried, fresh, frozen or canned.

Beans (2)-Chickpeas

Chickpeas/Garbanzo Beans

Used in Middle Eastern cuisine in curried, dips, spread and vegetarian dishes chickpeas are a great source of potassium, calcium, iron and protein. Available dried and canned.

Beans (3)-Dark Red Kidney

Kidney Beans

One of the most popular bean used in Mexican cuisine and simmering dishes like soups and stews. Available dried or canned.

Beans (4)-Lentils


These little guys are packed with calcium, magnesium, potassium and vitamin A and can be used as a meat substitute in soups, stews and salads. Available dried in brown, red or green varieties.

 Beans (5)-Lima Beans

Lima Beans

These beans are perfect on their own with a little butter but are perfectly suited for soups, stews and salad as well. High in potassium and phosphorus. Available frozen, fresh, canned and dried.

Beans (6)-Mung

Mung Beans

Used primarily in Chinese cuisine in soups, casseroles, stir-fries, and egg rolls and in Indian cuisine in dals and curries. They are available fresh or dried in either green, black or brown varieties.

Beans (7)-Navy

Navy Beans

Made popular for it’s used in Baked Beans recipes, they are also used in salads, soups and stews. Available dried.

Beans (8)-Split Peas

Split Peas

Named for the fact that they are yellow or green peas that have been split the common use for this bean is for pease pudding and the ever popular pea soup. Available dried in yellow and green varieties.

Beans (9)-Pinto

Pinto Beans

A great source of calcium, potassium, phosphorus and protein use these beans in soups, rice dishes or mashed to make the classic re-fried beans. Available canned and dried.