Cooking Guide


What is it ?

Grilling is a cooking technique that involves searing vegetables and meat on a hot surface. Grilling food is often a quick method of cooking that can be done on a gas or charcoal grill.

Why Grill Veggies?

  • Charr and smoke of the grill creates a unique flavour
  • Makes for an easy clean-up since there are no extra post/pans used
  • Grill marks make for an eye-catching presentation


  • Keep the lid closed ! It helps the food cook faster because the heat won’t escape.
  • Leave the food on the grill! Avoid moving and flipping multiple times
  • Use a grill brush to clean grill before cooking
  • Use canola for its high smoke point and omega -3 fatty acid content
  • Keep a spray bottle of water on hand to put out flare ups

Roasting Vegetables

How to

First, Cut vegetables into equal sized pieces

Tip: equal sized pieces ensures equal cooking for vegetables

Second, Toss with canola or olive oil

Tip: Use 2 Tbsp of oil each pound of vegetables

  • 1 pound = medium sweet potatoes, 1 broccoli crown, 5-6 carrots

Third, season with herbs and spices

Tip: Use 1 Tbsp of spices for each pound of vegetables

Fourth, Place vegetables in a flat layer, evenly spaced on the pan

Tip: Use parchment paper to prevent vegetables from sticking

Fifth, Roast until crispy on the outside and tender on the inside

Tip : check for doneness by browning

  • Roast vegetables at 375-425 degrees Farenheit for 15-35 minutes

Salting tips:

  • Add salt before roasting for hard – fleshed vegetables like potatoes, Brussel sprouts, carrots, and cauliflower
  • Add salt after roasting for soft fleshed vegetables like zucchini, summer squash, and eggplant

Braising and Glazing

What are they?

Braising: simmering the vegetable (or meat) in a small amount of Liquid in a covered pot to concentrate and enhance Liquids flavor and tenderizes the item in the pot

Glazing: reducing a cooking liquid until it coats your vegetables with a deeply flavoured , glossy, and beautiful sauce

Why braise and glaze your veggies?

It brings out flavours that might have gone unnoticed, as well as offers a softened texture . As the vegetables cook they release their own savory juices into the Liquid in the pan.

How to braise

  • Start with aromatics (butter,oil,etc.)
  • Add vegetable & Let them brown
  • Add a small amount of liquid to halfway cover the vegetables
  • Reduce low ,cover, and cook until tender

How to glaze

  • Follow steps for braising
  • If the vegetables are cooked through but there is still a lot of liquid in the pan ,
  • Cook liquid down until syrupy and add vegetables back in

Microwaving vegetables

How to

First, Cut vegetables into equal sized pieces

Tip: equal sized pieces ensures equal cooking for vegetables

Second, Place water & oil in a microwavable safe bowl

Tip: use 1-2 Tbsp of oil and 1 Tbsp of water for each pound of vegetables

  • 1 pound = 2 medium sweet potatoes, 1 broccoli crown, 5-6 carrots

Third, Place vegetables and seasoning in the microwaveable safe bowl

Tip: use 1 Tbsp of spices for each pound of vegetable

  • Add dry seasoning prior to cooking
  • Add fresh seasonings after cooking

Fourth, cover loosely with a lid

Tip: substitute a damp paper towel for a lid if needed

Fifth, Microwave for 3 minutes on high, stop and stir Continue cooking in 1-minute intervals until vegetables reach desired texture

Tip: check for doneness with a fork

Cooking tips:

  • 3-4 minutes for crunchy vegetables
  • 5-7 minutes for softer vegetables
  • 8-10 minutes for dense vegetables

Hearty Salads

For all Meals and seasons

Use my plate guidelines as a framework for creating a flavourful , eye catching , and balanced meal!

1/2 vegetables +1/4 whole grains + 1/4 protein

How to Make a Great Salad

  1. Crete base of veggies and leafy greens


Bell peppers , tomatoes, cucumbers, green beans,  asparagus, carrots ,mushroom, beets

Roasted Veggies

Cauliflower, Brussels sprouts, squash, sweet potato

Leafy Green

Spinach, romaine, arugula, cabbage, kale, spring mix

  1. Add whole grains and proteins

Cooked Whole Grains

Brown rice, farro, bulgur, quinoa


Eggs, shelled edamame, rinsed canned beans, grilled tofu, cooked lentils, grilled or rotisserie chicken, salmon, shrimp

  1. Top with healthy fats and fruits

Healthy Fats

Sliced avocado; nuts and seeds: almonds, pistachios, pepitas, pecans,  walnuts, peanuts


Golden raisins, dried cranberries, fresh pomegranate seeds, strawberries, mandarin orange wedges

Tip: save time and money by using leftovers: cooked grains, rotisserie chicken, canned beans, or frozen vegetables

Dressings 101

Step Up your Salad Game!

Create depth through temperature variation

1 part acid : lemon juice lime juice citrus fruit juice vinegar soy sauce
2 parts oil : canola extra virgin olive sesame grape seed avocado
3 seasoning herbs garlic, ginger, mustered, paprika

How to Make

Cold Dressing

  1. Combine acid, oil, and seasonings in a mason jar with lid.
  2. Shake vigorously for 2 seconds until fully emulsified (oil and acid mixed).
  3. Taste and add additional seasonings to balance the flavours as needed

Hot Dressing

  1. Combine acid, oil, seasonings, and cornstarch in a small pot
  2. Heat mixture on medium-high and stir until it begins to boil. Let boil for 1 minute take off the heat to thicken.
  3. Serve hot over your salad.