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Spaghetti Squash with Basil-Parsley Pesto and Sauteed Shrimp

Spaghetti Squash with Basil-Parsley Pesto and Sauteed Shrimp

Serves 3 – 4, as a main course

1 4-pound spaghetti squash
1 to 2 tablespoons olive oil
Salt and pepper
Basil-Parsley Pesto Sauce:
½ cup tightly packed basil leaves
½ cup tightly packed parsley leaves
2 cloves garlic, minced
1/3 cup pine nuts
¼ teaspoon salt, or to taste
½ cup olive oil or grapeseed oil
For the Shrimp:
1 pound raw shrimp, peeled and deveined
2 tablespoons olive oil
3 cloves garlic, minced
For Serving:
pine nuts
Lemon wedges
Parmesan cheese


Roast the Spaghetti Squash:
Preheat the oven to 400 degrees F.
Chop the tip and the tail off of the spaghetti squash, and stand the squash up-right on a cutting board. Carefully cut the squash in half length-wise – gravity will help you chop from top to bottom.
Use a spoon to scoop the seeds out of each of the halves.
Rub about a tablespoon of olive oil over the flesh of each half. Sprinkle generously with salt and pepper.
Place both halves cut-side down on a baking sheet.
Roast the squash for 45 to 50 minutes or until the flesh is tender. Remove from oven and allow squash to cool about 10 minutes.
When the squash is cool enough to handle, use a fork to gently scrape the flesh, releasing spaghetti-like stands. Do this until both halves of the spaghetti squash are scraped clean and place the “spaghetti” into a large serving bowl and set aside.

Prepare the Basil-Parsley Pesto Sauce:
Add all ingredients for the pesto sauce to a small blender (or food processor) and blend until it reaches desired consistency. I blended mine until smooth.

Saute the Shrimp:
In a large skillet, heat the oil to medium.
Carefully place the shrimp on the hot skillet, and add the garlic.
Allow shrimp to cook until it begins to plump and turn pink, about 1 to 2 minutes.
Flip shrimp to the other side and allow it to cook an additional 1 to 2 minutes, or until cooked through.
Lower the heat to medium-low, and add the pesto sauce and prepared spaghetti squash. Fold everything together and cook until everything is hot.
Serve heaping portions with pine nuts, fresh lemon wedges, and grated Parmesan cheese.

Spiced Apple Carrot Muffin

Spiced Apple Carrot Muffin

Serves as a course


  • 1 large carrot, peeled and grated (1.5 cups shredded carrot)
  • 1 Fuji apple, peeled and grated
  • 2 eggs, lightly beaten
  • 1/3 cup coconut milk
  • 3 tablespoons pure maple syrup
  • 1 teaspoon fresh ginger, peeled and grated
  • ¼ cup almond meal
  • ¾ cup brown rice flour
  • 1 tablespoon baking powder
  • 1 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • ¼ teaspoon kosher salt


Preheat the oven to 375 degrees F and lightly oil a 9-hole muffin pan
Whisk together the eggs, coconut milk, maple syrup, and ginger.
Add in the grated carrot and apple and stir to combine.
In a separate bowl, mix together the remaining (dry) ingredients.
Pour the dry ingredients into the bowl with the wet ingredients and mix until combined.
Fill the muffin holes 3/4 of the way up and bake for 20 to 25 minutes, or until muffins test clean.

Strawberry Banana Beet Ice Cream

Strawberry Banana Beet Ice Cream

By Dale Saulnier
Serves 4 – 6, as a main course

1 frozen banana (freeze when very ripe)
1 cup frozen strawberries
1/2 of a beet
Unsweetened almond milk, enough to blend
Splash sweetener, if desired
Hemp hearts
Chia Seeds
Cacao nibs
Unsweetened coconut flakes

Slice very ripe bananas and place in freezer along with the strawberries, preferably overnight.
Pour a generous splash of the almond milk into the blender (you will need to use more if you are not using a high speed blender). Throw in the frozen banana, frozen strawberries, and beet. Blend until you achieve an ice-cream like consistency. You can play with your desired fruit to almond milk ratio depending on how thick you like it. Add sweetener to taste (we usually find that we don’t need any). Top with hemp hearts, chia seeds, cacao nibs, and unsweetened coconut flakes.


Sweet Potato and Shrimp Fritters in Lettuce Wrap

Sweet Potato and Shrimp Fritters in Lettuce Wrap

By Joy Li
Serves 2, as a main course

6 oz sweet potato (≈ 2 small ones)
14 medium shrimp (ideally with shell on)
salt and black pepper
1 clove garlic, smashed
¾ cup flour
2 tablespoon corn starch
1 teaspoon agave syrup (or honey)
½ teaspoon baking powder
½ teaspoon turmeric
1 head of lettuce (eg. red-leaf)
Vegetable oil, for frying

Prepare the shrimp: shell and devein, leaving the tails attached to 8 of the shrimp. In a small bowl, combine the shrimp with tails on with the garlic and small amount of salt and black pepper and refrigerate. Cut the remaining 6 shrimp into fine pieces (do not reduce to a paste).

In a medium mixing bowl, combine the flour, corn starch, baking soda, turmeric and small amount of salt and black pepper. Make a well in the center and pour in ⅔ cup cold water, adding small amounts and stirring with a whisk until the consistency is smooth and thick. Add syrup and mix well.

Pare the sweet potatoes and slice into thin strands. Add the sweet potato and the cut-up shrimp into the batter, mixing well. This mixture will be split into 8 portions. Take a large spoon and scoop out a heaping spoonful of the mixture and pat flat on a plate, pressing a whole shrimp into the center.

In a 12-inch skillet (not teflon) heat a scant ½-inch oil on medium heat until hot but not smoking. Place half of the fritters shrimp side up in the oil for about 2 minutes, making sure to regulate the heat to avoid burning. Carefully flip, shrimp side down and cook for 1 more minute. When golden brown, remove from the oil and drain on a paper towel-lined plate. Keep warm while the remaining batch is being made.

Arrange the fritters, shrimp side up, on a platter. To eat, place a fritter on a leaf of lettuce, wrap up, and devour!


This is a recipe adapted from Nicole Routhier’s The Foods of Vietnam (1989), a book that has inspired many a dish that I now consider part of my core repertoire. These fritters, called Banh Tom in Vietnamese, is typically eaten with crisp lettuce leaves with fresh herbs and dipped in prepared fish sauce. I have found that this is just as tasty without the dipping sauce and makes for a less messy finger food for parties.



Swt Potato, Lentil & Coconut Curry

Swt Potato, Lentil & Coconut Curry

By Ella (of
Serves 6, as a main course
– 2 large sweet potatoes (mine weighed 1.5kg)
– 2 cups of black olives
– 1 and a 1/2 cups of lentils (500g)
– 2 cans of coconut milk
– 2 cans of tinned tomatoes
– a handful of fresh cilantro leaves
– 1 tablespoon of turmeric
– 1 tablespoon of cumin
– 1 tablespoon of ground ginger
– salt and pepper
– 1 lemon

Pre-heat the oven to 355F.

Then start by cutting the sweet potatoes into small bite-sized cubes and finely chop the coriander.

Then place the coconut milk, tomatoes, turmeric, cumin and ground ginger in a large sauce pan or even better a Le Creuset style cast iron casserole dish, allow these to heat into they begin bubbling. At this point add the sweet potato cubes, lentils, olives and coriander plus salt and pepper.

Once everything is mixed simply place the lid on the pot and place it in the oven to cook for about an hour, until the potatoes are soft and everything tastes delicious! At this point squeeze the lemon juice into the pot and then serve.

If you’re making rice simply boil this when the pot goes in the oven so that the two finish cooking at the same time.

Detox Salad

Detox Salad

By Dale Saulnier
Serves 6, as a lunch or dinner course
For the dressing:
1/3 cup grapeseed oil
1/2 cup lemon juice, fresh
1 tablespoon ginger, peeled and grated
2 teaspoons whole grain mustard
2 teaspoons pure maple syrup, optional
1/4 teaspoon salt, or to taste
For the salad:
2 cups dinosaur kale, tightly packed and thinly sliced
2 cups red cabbage, thinly sliced
2 cups broccoli florets
2 large carrots, peeled and grated
1 red bell pepper, sliced into matchsticks
2 avocados, peeled and diced
1/2 cup fresh parsley, chopped
1 cup walnuts
1 tablespoon sesame seeds

1. Whisk together all ingredients for the dressing (or put everything in a small blender and blend) and set aside until ready to use.
2. Add the kale, cabbage, broccoli, bell pepper, and carrots to a large serving bowl.
3. Pour desired amount of dressing over the salad and toss until everything is coated.
4. Add the parsley, diced avocado, sesame seeds and walnuts and toss again.
5. Serve as an entree salad or as a side salad to your favorite meal.



Curried Mashed Sweet Potatoes

Curried Mashed Sweet Potatoes

By Dianne Nemitz
Serves 6, as a side course

1-½ lb. sweet potatoes
1 Tbsp. oil
1 onion, finely chopped
2 tsp. curry powder
½ cup plain Greek yogurt
½ tsp. salt

Bake potatoes until tender.

In the mean time, heat oil in large nonstick skillet on medium-high heat. Add onions; cook and stir 4 min. Stir in curry powder; cook 2 min., stirring frequently.

Cut potatoes in half and scoop out flesh. Add onion mixture, Greek yogurt and salt. Mash until smooth. 

These potatoes are very rich & buttery tasting yet very healthy! The curry can be adjusted to suit your taste.



Fish Chowder – lactose free

Fish Chowder – lactose free

By Dale Saulnier

– See more at:

Serves 4 – 6, as a main course

1/2-1 Tbsp. olive oil
1/2 cup finely chopped onion
2 medium stalks celery, diced
1-2 cloves garlic minced
1 1/2 cups organic vegetable broth
2 cups lactose-free milk – Natrel 2% is what I use for this recipe
1 cup red potatoes, washed,unpeeled and diced
2 cups butternut squash and or carrots, peeled
1 bay leaf
1 lb. fish fillets (I prefer haddock) – you can add them whole and break them up as they cook
1/2 tsp. dried thyme
1/2 tsp. dried marjoram
1/4 cup rice flour or potato flour
2-3 tbsp. lactose-free butter – earth balance makes a tasty product
Salt and freshly ground pepper
Paprika for garnish

In a heavy, deep pan,such as a dutch oven, heat the oil over low-medium heat. Add the onion, celery and garlic into the oil and cook for about 5 minutes, stirring occasionally, until soft and translucent. Add broth, potatoes, squash (carrots) and bay leaf. Bring to a boil over high heat, then immediately reduce heat to simmer. Partially cover with a lid and simmer about 15 minutes, or until vegetables are tender but not falling apart. With a slotted spoon, transfer squash and carrots to a food processor. Add a small amount of liquid from the pot. Purée until smooth. Transfer mixture back to the pot. Add thyme, marjoram, and fish. Simmer gently until seafood is just barely cooked through, being careful seafood does not overcook. Add 2 tbsp. lactose-free butter in small frying pan and melt. Add flour and stir until all flour is absorbed. Slowly add one cup of the lactose-free milk and stir until smooth. Allow to thicken and become creamy and add to large pot. Add remaining amount of milk and stir until heated through. Remove from the heat. Salt and pepper to taste. Remove the bay leaf. Garnish with a light sprinkling of paprika.


When my husband was diagnosed with cancer a year ago, our whole life was turned upside down. The first step for us was to start doing our homework in regards to diet and alternative cancer treatments. It was our determination to not rely solely on traditional western medicine to beat this. Cancer nutrition soon became my obsession. As the one who typically cooked the meals in our family, I took it upon myself to find all the cancer-fighting foods I could and somehow turn them into tasty meals. While my husband was going through chemo we remained totally gluten and lactose-free. Along with copious amounts of ginger and turmeric tea, we experimented with traditional meal choices to make his battle a bit easier to cope with. He went through all his chemo treatments with very little side effects and continues to enjoy quality of life. This recipe is based on the kind of chowder my mom used to make when I was a child. I avoided using cream and used lactose free alternatives and still managed to maintain the creamy texture and taste of east coast chowder. The squash and carrots is to add more taste and nutritional value to the meal.

Our goal is to raise enough funding where we can tell cancer patients…

“if you can take care of your health, we’ll take care of the rest.”



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We know cancer research is vital in our society today given the up tic of newly diagnosed cancer patients annually, however resources for those same cancer patients, their families, and their finances are seriously overlooked and under-funded.