Best of CMF MagazineCasseroleThe Galley


Who doesn’t love a potluck? Friends gathering in a social setting to enjoy good conversation and good food. It’s a great way to stay connected, make new friends and get to know your neighbours. If you haven’t been invited to a potluck recently, I encourage you to start planning your own. If you’re looking for some new and healthy recipes to try, I have you covered from appetizer to dessert!

Yogurt Dill Vegetable Dip

1 cup Greek plain yogurt

½ cup sour cream

2 tsp. fresh parsley, finely chopped

1 tsp. dried dill weed

½ tsp. garlic powder

½ tsp. onion powder

1 tsp. sea salt

2 tsp. apple cider vinegar

Combine all ingredients in a bowl and whisk. Serve chilled with fresh vegetables.




Vegetarian Shepherds Pie

4 – 5 sweet potatoes, peeled and chopped (8 cups)

3 medium-size carrots, peeled and sliced

2 tbsp. olive oil

1 cup onion, peeled and chopped

2 – 3 garlic cloves, peeled and minced

1 green pepper, chopped

1 red pepper, chopped

4 cups chickpeas, pre-cooked (or two 19 oz. cans, rinsed well)

1 tsp. turmeric

2 tsp. sea salt

1 tbsp. butter

1/3 cup plain yogurt

1 tbsp. maple syrup

4 cups cauliflower, chopped

1 tbsp. thyme


Boil or steam sweet potatoes and carrots for 20 – 30 minutes or until soft. Set aside.Saute onion and garlic in olive oil for five minutes on medium heat. Add green and red peppers, chickpeas, turmeric and salt. Cook for another five minutes.

Mash sweet potatoes and carrots, adding butter, yogurt and maple syrup.

Spread the chickpea mixture into a 9 X 12 inch pan. Top with a layer of cauliflower, and then the sweet potato and carrot mash.

Sprinkle with thyme, cover and bake at 350 degrees F for 40 minutes.

Bean Brownies

Tip: You can grind your own almonds to make almond flour in a blender.

½ cup whole wheat flour

¼ cup almond flour

½ cup cocoa powder

¼ tsp baking soda

¼ tsp salt

1 cup canned navy beans (or pre-soaked and boiled), drained and mashed

1/2 cup pure maple syrup

1/3 cup coconut oil, softened

3 eggs

2 tsp vanilla extract (optional)


Preheat oven to 350 F. Grease and flour a 9 x 9 inch cake pan.

In a large mixing bowl, combine flours, cocoa, baking soda and salt.

In a separate bowl, whisk together mashed beans, maple syrup, oil, eggs, and vanilla.

Add bean mixture to dry ingredients; whisk for 20 to 30 seconds until ingredients are well combined.   Pour batter into prepared cake pan.

Bake for 30 minutes, or until brownies are cooked through or until a knife inserted in the centre comes out clean.

Karen is a Registered Holistic Nutritionist, military wife, mother and owner of Nature Prenatal. You may visit her website at for more recipes and information on her services.

**This article was originally posted in our Holiday 2014 issue**


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Karen Stoyles

Karen Stoyles is a Registered Holistic Nutritionist residing just outside of Ottawa. Graduating from the Canadian School of Natural Nutrition in 2010, she and her husband welcomed their daughter that same year.  She is grateful for what she learned about the human body, how to properly nurture it with food and thrilled to share this knowledge with others.

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