Recipes for Wellness

Recipes for Wellness

Recently Terri Cramb and I did a Workplace Wellness presentation at the Powell River Chamber of Commerce to launch our new Workplace Wellness Program under our wellness program, FRESH. I promised to share the recipes that were served for the lunch — a delicious, nutritious, comforting meal of Black Bean Soup with Cashew Sour Cream and Scrumptious Cornbread along with a Creamy Kale Salad! Enjoy!

If you’re interested in more information about a Workplace Wellness Event/Program for YOUR business, get in touch!

Simple Smoky Black Bean Soup


  • 4 cups cooked black beans (pressure cooked with a dried ancho chile for extra flavour)
  • 1 medium onion, diced
  • 5 cloves garlic, minced
  • 3-4 cups low or no-sodium vegetable stock (start with 3, add another if you like a thinner soup)
  • 2 tsp coriander, ground
  • 2 tsp dried oregano
  • 1 tsp cumin, ground
  • ½ tsp chipotle powder
  • 2 tbsp tomato paste (unsalted)
  • ¾ tsp salt OR 1 tbsp Table Tasty or other salt replacement (to taste)


  • Lime juice
  • Avocado
  • Cashew sour cream
  • Fresh cilantro, roughly chopped
  • Hot sauce


  1. Prepare all ingredients. Water sauté onions and garlic over medium heat until they are starting to soften.
  2. Add herbs and spices and stir well.
  3. Add tomato paste and 1 cup of stock, stir until uniform.
  4. Add black beans and remaining stock, and mix everything together well. Turn up heat until the soup is at a low boil. Lower heat and simmer for about 15-20 minutes.
  5. At this point, partially blend the soup with a hand blender, and if it’s too thick, add more water or stock (if you do this, be sure to heat it again for a few minutes).
  6. Adjust seasonings to taste.
  7. Garnish with a dash of lime juice, and other condiments as desired and serve.

Scrumptious Cornbread

Makes 9 large pieces


  • 1 cup soy/almond milk
  • 1/3 cup canola/lightly scented olive oil
  • 1 cup finely ground cornmeal
  • 1/3 cup maple syrup
  • 1 chia egg (1 tbsp ground chia + 4 tbsp water)
  • ½ cup soy/almond milk

  • 1 cup sprouted spelt flour
  • 3 tsp baking powder
  • ½ tsp sea salt


Preheat oven to 400 F

  1. Combine the ground chia and water, stir well and set aside to thicken. Line an 8×8 baking pan with parchment (or grease it) and set aside.
  2. Heat 1 cup soy/almond milk in a saucepan over medium heat. When it is warm (you start to see steam, but it is not boiling) add oil and cornmeal and stir to combine. The mixture will be thick as the cornmeal absorbs the liquid. Set aside.
  3. In a large bowl combine dry ingredients, sifting if the baking powder or salt are lumpy.
  4. Add maple syrup, ½ cup milk and chia egg to the cornmeal mixture and stir until smooth.
  5. Pour liquid ingredients into the dry mixture and combine just until everything is moistened.
  6. Pour into pan and put into oven immediately. Bake for 20-25 minutes, until a toothpick inserted into the centre comes out clean.
  7. Cool before cutting and serving.

*You can also make this into corn muffins!

Simple Cashew Sour Cream


  • 1 ½ cups raw cashews, soaked in water overnight if possible
  • The juice and zest of 1 lemon
  • 2 tsp apple cider vinegar
  • 1 tsp Table Tasty (or ¼ – ½ tsp sea salt)
  • ¼ – ½ cup water, as needed (use as little as you can get away with)


1) Drain cashews and rinse them well.

2) Place all ingredients in a blender (adding liquid first) and blend until the sour cream is very smooth. This might take some time, especially if you are not using a high-speed blender. However, it WILL become smooth – just keep scraping the sides down, and keep going until there is no gritty feeling to the mixture.

3) Taste, and if you’d like it to be a bit more sour, add more lemon juice or apple cider vinegar.

*This will keep tightly sealed in the fridge for about a week. It will thicken up in the fridge, so just give it a good stir before using if it has been in the fridge for a while.

Creamy Kale Salad

Serves 2 (double all ingredients for more servings, but adjust the onion, lemon juice and salt to taste as doubling them might be too much)


  • 1 bunch kale, stemmed and finely chopped
  • 1 cup grated carrots
  • 1/2 avocado, peeled and pitted
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons lemon juice
  • A sprinkling of sea salt (1/8-1/4 tsp, to taste)
  • 2 tablespoons sesame seeds, toasted


  1. Chop kale and place in a bowl. Massage it until it starts to soften.
  2. Toss the rest of the ingredients except the sesame seeds into the bowl and use your hands or the back of a large spoon to thoroughly mash avocado into kale and mix everything together.
  3. Serve into bowls, garnish with sesame seeds and eat immediately.

Note: you can make this salad with chard instead of kale, and switch up the sesame seeds for another seed/chopped nut of your choice.


  • Connie Sullivan

    February 21, 2019 at 11:27 pm Reply

    Thank you Emma.
    Did you double up the cornbread recipe for yesterday’s luncheon?

    • VeganRHN

      February 21, 2019 at 11:37 pm Reply

      Hi Connie, yes I sure did — this recipe makes an 8×8 pan 🙂

  • Libby McDowell

    February 23, 2019 at 7:02 pm Reply

    Thank you Emma. I made your cornbread last night and we loved it! I substituted a variety of GF flours and made muffins. They turned out very well. This recipe is not too “oil heavy” and has just the right amount of sweet. I will be making the soup and salad for tonight’s dinner. 🙂

    • VeganRHN

      February 24, 2019 at 6:44 pm Reply

      Fantastic! So glad to hear it, Libby. Thanks for letting me know 🙂

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