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Shepherd's Wellness Weekly Menu & Blog

Welcome to Shepherd's Wellness Weekly Menu and Blog page. Want to order from me each week but don't know what to do? Not to worry, it is super easy and pain free.

Every Friday a new menu will be posted for customers to see and select what they would like for the week, all orders are asked to be placed no later then Sunday. Meal porch pick-up and Delivery take place on Tuesday and Thursday. To place an order please text or call 705-331-0055. Please note there is a small fee of $5 for deliveries.

Hello June

May 30th - June 3rd

Another month upon us, June is a fun month with kids winding down from school, cottage trips and settling into real summer weather. Since summer is so short lived  in Ontario, I think many of us value this time which is why it goes so fast (at least for me).  The abundance of food that starts to appear is also exciting, as Ontario embraces their own crops again and we have the opportunity to support and eat local. I urge you to do this, as the inflation of food prices continue to surge, do your research. See what locally is around you. These small businesses and farms need our patronage.  Or perhaps this is the year you start growing some food in your own backyard, have fun with it, especially if you have kids. Gardening is not only resourceful but also healthy and a good way to integrate exercise for those who are less mobile.  Connecting with nature has many benefits for the soul and our overall well-being.  

With that being said, let us take a look at the menu for this week!

Greek Pasta Salad - This is a lovely summer pasta dish, with lots of Greek flavours , roasted red peppers, tomatoes, red onion and cucumber. It is all tossed with an herby, bright Greek inspired lemon and red wine vinaigrette. Topped with feta and a lemon cashew parmesan.

Curry Quinoa Bowl - This bowl is a winner, quinoa, grapes, mix greens, chickpeas, celery, fresh veggies and herbs, mixed with a light and creamy curry dressing.  Makes a great side or a light meal on its own. 

Soba Noodle Salad - This tasty Soba Noodle Salad is not only vegan, but also gluten-free and nut-free! With a dressing that's packing a punch of flavour with tahini, rice vinegar and garlic, this salad is quite addictive. Lots of fresh vegetables, marinated tofu for protein, and herbs.  So good.

Caprese Bowl - Italian deliciousness, buffalo mozzarella, arugula, rice, tomatoes, fresh basil and a yummy Italian summer dressing.  Would pair well with  chicken or fish and a nice crusty loaf of bread. 

Keeping it Clean and Healthy

May 16th - 20th


Hello Everyone,

It was an amazing week for weather, and most certainly has inspired me to dig in to my salad recipes this week.  I try to keep the menu interesting and evolving with the seasons, focusing on healthy clean meals that are full of flavour. Remember at the end of the day eating should be an experience not simply a necessity.....let us take a look what is coming up this week!

Summer Salad - It seemed fitting with all this nice weather to create a fun salad, salty parmesan, avocado, sweet strawberries, crunchy pita chips and some fresh veggies and a classic balsamic dressing. Healthy and fun.

Burrito Bowl - this is a deconstructed burrito, Mexican rice, Pico de Gallo, guacamole, tortilla chips, black beans, cilantro, cheese, and fresh veggies. So good.


Loaded Quinoa Bowl - This bowl has everything, quinoa, veggies include roasted red peppers, sun-dried tomatoes, marinated artichokes, cucumber, zucchini, cherry tomatoes, radishes, fresh spinach, basil and mint, all on top of a healthy helping of homemade hummus.  This was a popular one from last year, so I thought I'd bring it back.

Mediterranean Smashed Chickpea Sandwich with Tzatziki Aioli - This creamy, tangy, salad is fantastic with crunchy red onion, red peppers, sun dried tomatoes, fresh tomatoes, fresh basil and protein packed chickpeas.  I serve it with a fresh croissant but also makes a great topping on salad or eat with crackers. 

Happy Mother's Day

May 9th - 13th

Wishing all my mom's out there this weekend a very Happy Mother's Day! I hope all of you get spoiled by your family, we all deserve it. Celebrate your hearts out.

Being a mom is a blessing, a gift, a relationship that never ends and a love that never dies. It's the best thing I have ever become, the greatest love I have ever felt and the best part about being me. I cannot imagine my life without my children.


Now let's look at this week's menu.

This Week's Menu


Wonton Soup with Sesame Chili Oil - Classic Chinese inspired wonton soup is so good, wontons simmered in a warming soy sauce based broth. Add fresh flavor with ginger and garlic. Add color with charred baby bok choy. I like to finish each bowl off with an addicting toasted sesame chili oil spooned over each bowl. 

Vietnamese Rice noodle Salad with Mushroom and Peanut Vinaigrette - A mix of lettuce, carrots, cucumbers, rice noodles, crispy shallots, and grilled sesame marinated mushrooms caps. Add in some heat with a spicy peanut vinaigrette, then balance it all out with a squeeze of lime. Best part? …this salad is naturally vegan, and gluten free too.

Brown Butter Corn and Feta Orzo - orzo pasta is tossed in a browned butter pan sauce with sweet caramelized shallots, charred corn, cherry tomatoes, fresh herbs, and salty feta cheese. Every bite is layered with delicious fresh flavors.


Creamy Garlic Coconut Noodles with Crispy Turmeric Cauliflower - Turmeric Cauliflower and Garlic Noodles. Cauliflower tossed with turmeric and black pepper, roasted until crispy, then served over saucy garlic butter rice noodles and topped with a spritz of lime and fresh Thai basil. So delicious! Every bite has hints of crispy, creamy, spicy-sweet flavor.

May 2nd - 5th


Greeting friends and hello May! We are going to get right to the menu this week. If anyone has any questions please do not hesitate to reach out.

Creamy White Bean lemon Pesto Orzo Soup - Kind of like creamy risotto, kind of like soup, and so DELICIOUS. This is wholesome but comforting. It’s warm and creamy, swirled with basil pesto, and finished with parmesan and a pinch of black pepper. Doesn’t get simpler or more delicious.


Curry Quinoa Salad - Indian curry, crunchy celery, cashews, grapes, chickpeas, fresh carrot and bell peppers,  this salad is so satisfying and is a healthy option any day of the week. Works well as a side or as main.



Sweet and Spicy Sesame Noodles - A spicy Chinese dish, is warming and beyond good,  the sauce is a mix of tamari, ginger, honey, peanut butter and garlic, toss in your rice noodles and sautéed mushroom's, green onions and a homemade chili oil. Chicken would complement this dish well for those who need a bit more protein.

Green Curry with Sesame and Broccoli - Coconut green curry served on basmati rice with broccoli and fresh herbs. Simple but so delicious. This dish is vegan and gluten-free.

April 25th - 29th


Hello Friends, 

As we begin to transition to warmer weather, some may be wanting to shed some of their winter weight.  So I thought I would share some tips on how to make a healthy smoothie.

I am a huge smoothie fan, they are fast, easy and anyone can make them, including the kids. 


Smoothies truly are a powerful way to fuel your body with a ton of healthy nutrients, that is when… done right! They are quick to make, easy to grab on the go and require very little energy to digest (i.e. no food coma). They are the perfect beauty food and taste delicious and make a good meal replacement! Honestly, smoothies are a win-win situation, but again only when they contain the right ingredients! Indeed, not all smoothies are created equal…

You simply need to learn a few basic principles and follow these simple guidelines:


The do’s of creating a healthy smoothie


1. Pick the right ingredients

The whole purpose of you making a smoothie at home is to consume a healthy drink . Therefore, you want to avoid nasty ingredients, such as refined processed sugar, syrups, food colourants, dairy (I would not recommend it as it can create a lot of internal inflammation and cause a lot of mucus within the body) or even: fruit juices. Yes, fruit juices are not as healthy as you may think. They are often made with pureed old fruits or from fruit concentrate. All of the healthy fibers and vitamins are pretty much gone as well. Do yourself a favour, if you wish for a orange flavoured smoothie, simply take a whole orange with some added water. That would be a much healthier option.

Some other healthy and clean alternatives for the base of your smoothies are: filtered water, coconut water, almond milk, coconut milk, green tea, herbal teas, etc.

Some clean sweeteners options would be: dates, frozen bananas, raw honey, organic maple syrup (do not overdo it, of course), or simply real ripe fruits.


2. Get some protein in there

Your body digests proteins and fats at a much slower rate than carbs. If you want your smoothie to fuel you for a few hours, it is important to include some healthy protein in there. This will also help your body’s metabolism.

Some healthy proteins options are:

Nuts (almonds, walnuts, etc)

Seeds (chia seeds, sunflower seeds,..)

Nut or seed butter (almond butter, sunflower seed butter, tahini…)

Spirulina (yup! A great source of protein)Coconut yogourt or sheep yogourt (if you consume animal products, I would recommend sheep over cow as it digests more easily)

Avocado and Protein powders


3. Add in some healthy fats

Fat is definitely another important macro nutrient that should be included into your smoothies. Not only will it help you feel fuller longer, but it also signals to your brain satiety. Fats are also very important for your brain cells’ functions and to give you energy. A healthy fat will also have anti-inflammatory properties within your body.

Some examples are: coconut oil, avocado, ground flax seeds, flax oil, hemp seeds or hemp oil, chia seeds, almond butter or even coconut flesh.


4. Try some spices and herbs for an extra healing boost

Certain spices and herbs can be so beneficial to the body and can be extremely healing as well. If you take cinnamon, for example, it can help regulate your blood sugar levels. Turmeric is a great anti-inflammatory spice. Ginger, is also great for the digestive system and can help boost your stomach digestive processes.

Certain herbs, like cilantro or parsley, are excellent in aiding your liver detox. So don’t be shy and try adding some herbs or spices in your smoothies.


5. Make it interesting with a superfood or fun topping.

Superfoods are another great addition to your smoothies because they are so jam-packed with nutrients. I usually like to add these into my smoothies:

Spirulina (a real powerhouse)

Bee pollen

Hemp or chia seeds

Raw honey

Raw cacao (for a nice chocolate flavour!)

Raw cacao nibs (for a nice crunchy kick)

Maca powder

Dried cranberries

Dates

Coconut flakes

The possibilities and various tastes you can create are endless but always make sure that you include all of your macro nutrients into your smoothie (i.e. a healthy carbs, protein and fat) and choose clean ingredients. 


Extra tip: You don’t always need to add ice cubes into your smoothies, frozen fruits are a great way to get your smoothie to be cold without needing ice.

The best smoothies are the ones that are made by you, that way you can control what is going in them, however, I know when you are out it is always a nice way to treat yourself on a hot day. Just be mindful of the ingredients, so you don't end up drinking a sugar shake.

The combinations are endless and a super way to get lots of good stuff into your diet and staying cool on a hot day.

Okay! On that note let's take a look at this weeks menu. 



Walnut , Avocado and Pear Salad with Marinated Portobello - I love salads, this one is a keeper. pear slices, marinated red onion and Portobello mushroom's, roasted walnuts, creamy avocado, mixed greens and a fantastic balsamic dressing. Packed with protein and surprisingly filling.

Crunchy Dill Pickle Chickpea Pancakes with Lemon Garlic Aioli - These are a pleasant change from the usual  traditional pancake.  I decided to make these gluten-free packed them with shredded carrot and dill pickles. Served with a rich Lemon-Garlic Aioli, crunchy chopped dill pickles, green onion, and fresh dill…this dish brightens up any day.

Zesty Lime Roasted Chickpea and Sweet Potato Salad - this is a warm, bright and flavourful salad not only a  wonderful option but a protein packed bowl. 

Creamy Mushroom, Green Bean and Wild Rice Casserole - This is a a delightful casserole which pairs well with any protein such as fish or chicken. Wild rice, fresh green beans and lots of mushrooms in a velvety, smoky sauce, topped with sliced almonds and breas crumbs