Tag: vegetarian recipe

The Powerful Beet

Beet and Carrot Salad

Beets are a nutritional powerhouse with their rich, deep red-violet colour that holds beneficial betalain pigments. These pigments can help keep nerves healthy, have anti-inflammatory benefits and helps detoxify the body overall.

At Wanigan, we recommend eating them raw or gently steaming them if you want the full nutritional impact of the beets super powers. 

Try beets simply shredded and added to salads and onto other dishes. Juiced with an apple, carrot and ginger makes a  potent and healthy juice.

Of course, beets are delicious roasted in the oven or prepared into soups and stews as well.

The colour in beets makes for an excellent food colouring for baking cakes, muffins and icing. If you're into colouring easter eggs, beets make an excellent red dye that is 100% natural.

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


Kale & Quinoa Salad with Tahini Dressing

This salad is bursting at the seams with superfoods. Kale, quinoa, tahini, hemp, almonds, garlic, olive oil, lemon -- all great tasting ingredients that are amazing for your health.

Though this salad is vegan and gluten-free it offers a whack of protein thanks to the kale, quinoa, nuts and seeds. It makes a great post-workout meal or just a health-conscious meal for any day of the week. Its also totally delicious!

Try making this salad at home with our easy recipe and organic ingredients from Wanigan! 

Kale & Quinoa Salad with Garlic Tahini Dressing

  • 1 bunch of green or black kale, stems removed
  • 1 cup cooked quinoa
  • ½ red onion, finely chopped
  • ½ cup sunflower seeds, raw or roasted
  • 2 tbsp hemp seeds
  • ½ cup chopped almonds



  • 2 tbsp tahini
  • 2 cloves garlic
  • 2 tbsp olive oil
  • 1 tbsp maple syrup
  • 3 tbsp lemon juice
  • 1 tsp sea salt
  • ¼ tsp black pepper

Tear kale into bite-sized pieces, or shred into ribbons. Place in large mixing bowl and set aside. Place all dressing ingredients in a blender or food processor and blend until smooth.  Drizzle 2-3 tbsp of the dressing over kale and massage to soften it. Transfer the kale to a serving bowl and add all other ingredients. Refrigerate to allow kale to continue to soften. Drizzle with more of the dressing before serving.

If you're not already a Wanigan delivery customer and would like to get really fresh assortments of organic fruits and veggies delivered conveniently to your door, simply click here:  SIGN-UP NOW!

Here's An Awesome Recipe To Go With Next Week's Wanigans - Asparagus Pesto!

With Spring produce still plentiful, we're featuring Asparagus in our recipe of the week! Most of the time you will find asparagus on its own or as a side dish but we love it in this easy pesto recipe too!

Unlike classic pesto recipes that feature basil, pine nuts, lemon, olive oil and parmesan, this recipe is a bit more exotic with a medley of strong Spring flavours. Asparagus, parsley, green onion, tahini, nutritional yeast, cashews, kale, lemon, olive oil, garlic and salt combine for a flavour overload in this delicious pesto. Use it wherever you enjoy pesto -- from salad to pasta. This recipe is also vegan and gluten free making it suitable for most diets.

Spring Asparagus Pesto

  • 1 bunch of roasted or steamed asparagus, about 8-10 spears
  • ½ bunch of parsley, chopped
  • 1-2 cloves of garlic
  • 1 green onion, chopped
  • ½ cup cashews
  • 2 leaves of kale, chopped
  • 2 tsp tahini
  • Juice of one lemon
  • ¼ cup nutritional yeast
  • 1 tbsp olive oil (before blending)
  • ½ cup or more of olive oil for blending
  • 1 tsp sea salt

Steam or roast asparagus and save a few spear tops for garnish. Add asparagus and all other ingredients to a food processor, except extra olive oil. Once combined, drizzle olive oil into processor to form a nice creamy pesto. Adjust seasoning to taste and enjoy over pasta, quinoa, with fresh cut veggies or with a spoon!

Smoothie of the Week: Orange Coconut Smoothie

orange coconut smoothie

With winter in full bristling blow, we thought you might like a taste of the tropics...

orange coconut smoothie 2

This Orange Coconut Smoothie is our Smoothie of the Week at our Brampton Juice Bar. Its vegan, gluten free, very hydrating and packs a ton of vitamin C to keep you healthy in cold and flu season. The vitamin C will also help you get glowing skin.

orange coconut smoothie 3

While fresh pressed orange juice is sweet, sometimes oranges in smoothies are not. Coconut water adds a touch of sweetness and electrolytes in this smoothie, making it a good option for after a workout to replenish your body.

If you can't escape winter, escape it in your mind with every sip of this tropical wonder drink!

This smoothie is currently available for in store purchase and available for delivery as our Smoothie of the Week. Click here to order it online or stop by our Brampton Juice Bar to pick it up in store. Or you can make it yourself with this easy recipe and organic ingredients from Wanigan. To order the ingredients you'll need, click on the ingredients listed below to add them to your online shopping cart:




Potato Leek Soup

Who loves Potato Leek Soup? We do! Warm your bones this weekend with this creamy VEGANIZED classic soup.

Most recipes out there for Potato and Leek Soup will feature a meat-based broth, heavy cream, sometimes even butter. This recipe has had a very healthy makeover. In fact, this recipe is 'plantbased' (oil free and vegan). Guess what -- you won't miss any of the traditional ingredients we skipped and your waistline will thank you for the swap!

Make this VEGAN and GLUTEN FREE recipe with organic ingredients from Wanigan delivered to your door in Toronto, Brampton and the GTA. One batch will feed your family or yourself all week long!

To order the ingredients below, just click on the blue links to add the ingredients to your online shopping cart.

Potato Leek Soup

  • ½ bag of potatoes, peeled and chopped into cubes
  • 3-4 leeks, carefully rinsed of dirt
  • 2 cloves of garlic
  • 1 tsp of sea salt
  • ½ tsp black pepper
  • Water to cover
Wash leeks thoroughly and chop into small chunks. In a soup pot, add 2 tbsp olive oil and sauté leeks until translucent, stirring constantly.  Add potatoes, salt and pepper and toss to coat.  Add enough water to cover and bring to a boil.  Reduce heat and cook until potatoes are tender.  Transfer all ingredients to a food processor and blend well. Adjust seasoning as needed.

Smoothie of the Week: Cocoa Citrus Smoothie

Chocolate and orange is a combination your either love or hate. We love it! The classic combination snuck its way into this week's Smoothie of the Week!

Creamy, chocolaty, citrusy -- you'd never guess this luscious smoothie was vegan or fat free! Mandarins and bananas team up to create a super thick and fruity base, cocoa brings a chocolate punch and brings all the flavours into harmony, and superfood spinach hides behind the scenes. This green smoothie is the perfect treat if you're fighting off a sugary craving. Guilt free and reminiscent of a fancy chocolate milkshake, you'll be scraping the glass and wishing you doubled the recipe!

This smoothie is currently available in our Brampton Juice Bar as our Smoothie of the Week. Stop in for one or order online with your next home delivery order! OR you can make it at home with our easy recipe below. To order the ingredients listed below, click the blue links to add the item to your online shopping cart.

Cocoa Citrus Smoothie

  • 3 mandarins, or 1 orange peeled
  • 1 banana
  • 1/2 cup spinach
  • 2 tbsp cacao powder
  • 1 tsp cinnamon
  • 1 cup of water
  • 1 cup ice
Blend and enjoy!

Pumpkin Butternut Squash Soup

Is there anything cozier than soup inn the Fall?

We love this seasonal soup for so many reasons. Let us count the ways:

  • Its vegan
  • Its gluten free
  • Its packed with fibre
  • Its full of protein
  • Its creamy
  • Its easy to make

No wonder this recipe is one of our favourites. Try it and it just might become one of your favourites too!

pumpkin squash soup

This Pumpkin Butternut Squash soup is thick and creamy without any dairy, sweet without any added sugar, and warmly spiced to perk up your tastebuds. We like to serve it with some quinoa for added protein, fibre and textural contrast. Make this soup for you and your family this week with organic ingredients from Wanigan! Click the blue links below to add each ingredient to your online shopping cart.

Pumpkin Butternut Squash Soup with Quinoa

  • ½ pumpkin
  • ½ butternut squash
  • 1 onion
  • 2 cups water
  • ½ tsp nutmeg
  • ¼ tsp cumin
  • ¼ tsp cinnamon
  • 1/8 tsp cloves
  • 1 cup + 2 tbsp coconut cream
  • 1 tbsp grated ginger
  • 2 pears, peeled and cored
  • ¾ tsp salt
  • ¼ tsp pepper
  • ¾ cup soaked quinoa, rinsed and cooked in 1 cup water

In a stock pot, sauté diced onion in 1-2 tbsp olive oil. Once the onions are soft add finely diced pumpkin and squash. Saute approximately 5 minutes and add 2 cups of water. Cook out the squash and pumpkin until tender. Add freshly grated ginger, cumin, pepper, nutmeg, cinnamon, cloves and salt. While the soup is cooking, prepare the quinoa in 1 cup of water, for 10 minutes, let cool for another 10 minutes to soak up the cooking water.  Set aside. Once the squash and pumpkin are quite tender, add the coconut milk and turn off the heat. Peel the 2 pears and dice them up.  Blend together with the soup in a blender until creamy.

Add the quinoa and serve!

Makes about 4 servings of 2 cups each.

Smoothie of the Week: Chocolate Covered Pumpkin Smoothie

Chocolate Covere Pumpkin Smoothie

For our smoothie of the week this week we transformed an old favourite. This Chocolate Covered Pumpkin Smoothie is simply a chocolate makeover of our Spiced Pumpkin Smoothie which we shared two weeks ago! The Halloween version if you will...

Chocolate covered pumpkin smoothie 2

This smoothie is currently available as our Smoothie of the Week in our Brampton Juice Bar and online for home delivery in Toronto, Brampton and the GTA! Order it ready to drink with your produce delivery order or make it yourself at home with this simple recipe and organic ingredients from Wanigan! To add any of the ingredients below to your shopping cart, click the links.

Chocolate Covered Pumpkin Smoothie

  • 1/2 cup steamed pumpkin
  • 1 pear
  • 2 tbsp sunflower seeds
  • Pinch of cinnamon, ginger and nutmeg
  • 1 cup coconut milk
  • 1 tbsp raw cacao powder or cocoa powder
  • 1 scoop ice

Add all ingredients to a blender and puree until smooth!

Curry Roasted Parnsips and Potatoes

We love Indian food! Do you?

Its all about the spices -- the absolute abundance of spice! We love the warming aromas and fiery heat of Indian food. If you can't handle the typical spiciness of it, this recipe is a great option. The curry we use in this recipe is mild. Its just imparts a lovely warm spiced flavour without blowing your head off!

If you are a potato and parsnip lover, this recipe is for you! They are the perfect base for this hearty curry which can be enjoyed as a side dish or main. This recipe is also vegan, gluten free and very budget friendly! Make it for your family on a chilly night -- you'll be warm and toasty in no time!

Click on the links below to add each ingredient to your online shopping cart for home delivery in Toronto, Brampton and the GTA!

Curry Roasted Potato and Parsnips

Toss all chopped ingredients with olive oil, coconut, ground almonds and spices and spread out onto a parchment lined baking sheet.  Bake for 30minutes at 350 until potatoes are fork tender, stirring frequently to prevent kale from burning.


Fall Squash Hummus

Squash Hummus

Sorry chickpea, there's a new hummus in town! You're going to fall for our Fall Squash Hummus!

Squash Hummus 2

Creamy, garlicky, smooth with a hint of sweetness. This hummus is a winner and a Fall favourite around here. We make it as soon as squashes are in season and snack on it almost daily! We love it as a dip or spread on sandwiches. Its wholesome and delicious, high fibre, gluten free and vegan!

Squash Hummus 3

Order the organic ingredients you need for this recipe by clicking the links in our easy recipe below!

Squash Hummus 4

Fall Squash Hummus:

  • ½ roasted squash
  • 3 cloves garlic
  • 3 tablespoons tahini
  • 2 tablespoons apple cider vinegar
  • 2 tbsp olive oil
  • 1 tbsp sea salt
  • juice of 1 lemon
  • ¼ cup chopped parsley
  • ½ cup soaked cashews
  • ½ tsp cumin
  • Pinch of cayenne or adjust to your preference

Blend all ingredients until smooth!  A rich and creamy dip you’ll fall over!

Squash Hummus 5