Canteloupe Super Smoothie


Our delicious and healthy smoothie of the week is this Canteloupe superfood smoothie!


Inspired by fresh in-season ingredients, we created this vibrantly flavoured green superfood smoothie. Though its cold outside at the moment, sipping on this smoothie reminds us of warmer temperatures. We hope you enjoy it! Buy it in our shop, or order some produce and make it at home with this recipe!

Cantaloupe Super Smoothie:

Simply blend till smooth and enjoy!

Other articles:

Caesar Salad by Wanigan

With the weather finally warming up I think we can safely say salad season has arrived so here is a recipe for a delicious 100% plant-based Caesar salad just in time for the Victoria Day long weekend.


1 head of romaine lettuce
1/2 cup almonds
1 cup sunflower seeds
2 cloves garlic, minced
1 tsp sea salt
1/4 tsp black pepper
1 tbsp olive oil
1 tsp paprika
1 tbsp oregano

On a baking sheet, toss together the almonds, sunflower seeds, garlic, olive oil, sea salt, pepper and paprika and roast for about 20 minutes at 300, checking frequently so they don't burn.

Wash and cut lettuce into bite-size pieces and place in a large serving bowl.

Once the almonds and seeds are cooled, sprinkle them onto the lettuce and add the blended dressing.


1 cup cashews, soaked for an hour, then rinse
Juice of 1 medium lemon
3 cloves garlic
1 tbsp of dulse flakes
1 tbsp maple syrup
1 tsp sea salt
1/4 tsp black pepper
1 cup water

In a blender, blend all the dressing ingredients. If you don't use all the dressing in one meal, you can store it in the fridge for 5 days.

Optional topping: Finely ground cashews and sea salt sprinkled over your salad as your cashew parmesan.

Mango Punch Smoothie

Yikes! Here we are in April and we're hearing freezing rain is in the forecast.

This calls for a tropical escape in a glass and we've got just the thing.  A Mango Punch Smoothie - It's like drinking a beach vacation!

Not only does it taste great it's also healthy for your belly because it contains mango and pineapple -- two fruits that boast natural digestive enzymes. This smoothie is naturally gluten-free, thick, tropical, sweet and satisfying.

Now, think warm summer thoughts and give this recipe a try:

Mango Punch Smoothie

1/2 banana
1/2 cup mango
1 cup fresh cut pineapple
1/2 cup spinach
1 tbsp goji berries
About a 1/4 inch of ginger
Scoop ice
1 cup water

     Blend until smooth.


    Yummy Baked Yam Fries and Avocado Dip

    Happy Spring!

    This week marks the beginning of a new season and while flowers, bees and the warm weather are not quite here, we can breathe in the reality that spring is just around the corner.

    So...what to eat until the local growing season perks up...

    Well, yams were in many of the Wanigan deliveries this week so here is a nice, easy to make recipe for baked yam fries and an avocado dip.

    Bakes Yam Fries

    3 medium yams, peeled and sliced into wedges
    1 medium red or yellow onion, sliced into rings
    1 tbsp maple syrup
    1 tbsp cumin
    1tsp tumeric
    1 tsp cinnamon

    Avocado Dip

    1 ripe avocado
    2 tbsp lemon juice
    3 green onions
    A few sprigs of dill, chopped
    1/2 tsp sea salt
    2 tbsp water

    Slice the yams into thin wedges and place in a medium-sized mixing bowl. Toss with maple syrup, spices and spread onto a baking sheet. Scatter 1/2 tsp portions of coconut oil onto yams. Bake at 385 for 40 minutes. Toss after 20 minutes and add onion and bake for the remaining 20 minutes.

    For the dip, place all ingredients in a blender until smooth (easy!)



    Pumpkin Seed Baked Yams

    We've included yams in many of the deliveries this week so our recipe of the week is all about yams.

    Similar to two twice baked potatoes, these Pumpkin Seed Baked Yams are roasted, mashed and stuffed back into their skin for a fun twist on roasted yams, then topped with onions, pumpkin seeds and spices for colour and texture.

    Unlike most twice baked potato recipes, these are vegan and gluten free.

    As we leave winter and slowly make our way into spring, this dish is the perfect healthy comfort food meal to enjoy during the change of seasons.


    3 medium sized yams (the third one is for extra stuffing)
    1 green onion, finely chopped
    1/2 red onion, thinly sliced
    1/4 cup raw pumpkin seeds
    1 tbsp olive or coconut oil
    1/4 tsp sea salt
    1/4 tsp black pepper
    1 tsp cumin
    Pinch of cinnamon

    Scrub yams and pierce them a few times with a fork. Bake at 400 for 45-60 minutes on a baking sheet until fork tender.

    Once the yams are baked, cut in half lengthwise and allow to cool a bit, then scoop out the filling and place in a small mixing bowl, saving two skins to stuff filling back into.

    To the bowl, add the sea salt, pepper, cumin and mash together with a fork.

    Carefully spoon the filling back into the skins and top with green onion, red onion, pumpkin seeds and sprinkle with cinnamon.  Drizzle with olive oil and serve.

    Add any other favourite toppings like sautéed mushrooms, wilted spinach, avocado or quinoa.

    Beet Carrot Salad

    Here's a recipe for a salad using ingredients most of us already have in the kitchen. I keep several mason jars of different seeds and nuts handy at all times for just this sort of thing...and for snacking as I pass through the kitchen.
    Beet Carrot Salad:

    1 large red beet, peeled and grated
    3 carrots, scrubbed and grated
    2 green onions, finely sliced
    1⁄2 cup raw pumpkin seeds
    1⁄2 cup raw walnuts


    2 oranges, peeled and seeded
    2 tablespoons apple cider vinegar
    1 tablespoon Dijon mustard
    1⁄2 tsp sea salt

    Finely shred beets and carrots, separately in a food processor. 
    Keep them separated until you are ready to serve so the bright red colour of the beets will gradually saturate the carrots. Set aside.
    Blend all dressing ingredients and pour over beets in a medium-sized mixing bowl. Toss together and gently add carrots and toss again.
    Before serving, sprinkle pumpkin seeds and walnuts on top.

    Makes 2 servings.

    Baked Banana Granola

    Granola is such a great snack food. It's nutritious and crunchy and tasty and all that stuff but what I like most about granola are the endless possibilities. All the different ingredients and combinations. You can make it with honey or without honey, have it dark roasted or light roasted, more seeds, less seeds, with milk, dry out of a jar, at a campsite, in front of the tv, for breakfast or as a snack, it just works however and whenever.

    There is no right and there is no wrong with granola but there is almost always a "good enough"! Making granola is like therapy for curbing your inner perfectionist.

    Here's a yummy granola recipe from Wanigan using ripe bananas and dates to add a little sweetness.

    Baked Banana Granola:

    2 ripe bananas, mashed
    1/2 cup almonds
    1/2 cup dried coconut
    1/2 cup pumpkin seeds
    1 cup oat flakes
    2 tbsp lemon juice
    3 dates, pitted and chopped
    2 tbsp coconut oil, warmed
    1 tsp sea salt

    In a large mixing bowl, combine all ingredients adding the banana and coconut oil last.

    On a baking sheet, evenly spread the mixture and bake at 375 for 20 minutes, stirring until the oats are browned.

    Continue baking until the granola is evenly browned and allow to cool. Package in an airtight container like a mason jar and enjoy often.