Karyn’s Culinary Corner

Welcome to Karyn’s Culinary Corner!

Hi, I’m Karyn Sunohara. I am a registered dietitian and chef. I am an auntie of 12 beautiful nieces and nephews. When I’m not spending time with my wonderful family, fur children, and spouse, I love writing recipes and testing out new meal creations. I have a passion for anything paediatrics including food allergies and intolerances both common and rare, and gut health challenges. I created For the LOVE of FOOD Nutrition Inc. to provide individuals and families with the best nutrition care. I love sharing my love for food and nutrition with others by showing them quick and easy ways to make healthy delicious meals! That moment when I see them taste and marvel in their creation is my absolute favourite! I hope you enjoy these recipes I have created!

Thanks for visiting!

From the recipe box

Buffalo Chickpea Salad Sandwich

Buffalo Chickpea Salad Sandwich

Course Main Course, meatless, vegetarian

Ingredients
  

Ingredients

  • 1/4 Cup Celery
  • 1 can Chickpeas
  • 1/4 Cup Red Bell Pepper
  • 1/4 Cup Red Onion
  • 2-3 tbsp Mayo/Greek Yogurt
  • 2-3 tbsp Hot Sauce
  • 1 tsp Vinegar
  • Pinch Pinch Salt and Pepper
  • Pinch Pinch Garlic Powder

Instructions
 

  • Mash the chickpeas (leaving a little texture) and add in the red bell pepper, celery and red onion.
    In a separate bowl, combine the mayo or Greek yogurt, hot sauce and vinegar. Stir to combine and then drizzle over the chickpea and veggies.
    Mix all the ingredients well, season to taste and enjoy on your favourite bread, in a wrap or with crackers!

Video

Keyword buffalo chickpea, chickpeas, meatless, vegetarian
Broccoli Cheddar Soup
Check out this recipe
Gingerbread Lentil Pancakes
Check out this recipe
Spinach Scones
Check out this recipe

Broccoli Cheddar Soup

Karyn Sunohara, RD and Chef
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Soup
Cuisine American

Ingredients
  

  • 1/3 cup Non-hydrogenated margarine/butter
  • 1/3 cup all purpose flour
  • ¾ cup Onion, diced
  • 2 Garlic cloves minced
  • 1/2 tsp Garlic Powder
  • 2 ½ cups Chicken stock/vegetable stock
  • 3 cups Fresh or frozen broccoli florets
  • 1/2 tsp Yellow Mustard
  • 1/4 tsp Nutmeg
  • 2 cups Milk or Cream
  • 1/4 tsp Salt
  • 1/4 tsp Pepper
  • 1/2 cup Cheddar Cheese, Grated

Instructions
 

  • In a medium pot melt margarine/butter over medium heat. Once margarine or butter is melted add onions, and carrots cook until onions are clear in colour.
  • Once onions are clear, add flour and cook until butter starts to form a thick paste ~5minutes. Add garlic and spices, and seasoning.
  • Slowly whisk stock into roux mixture. Continue until all stock is in the pot.
  • Bring to a simmer for 5 minutes to cook off the starch.
  • Once mixture is well combined stir in broccoli. * if you prefer some of the broccoli blended and some florets, cook broccoli till it is soft and remove some florets for garnish before blending the mixture.
  • Add milk/cream and continue to heat until warm.
  • Season to taste with salt and pepper.
  • Remove from heat and stir in grated cheddar cheese, save a small handful of grated cheese for garnish.
  • Serve warm.
Keyword broccoli, Broccoli cheddar, Broccoli cheddar soup, Soup

Spinach Scones

Karyn Sunohara, RD and Chef
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Appetizer, Side Dish

Ingredients
  

  • 1/3 cup Olive oil
  • 2 Eggs
  • ½ cup Plain Greek yogurt
  • ½ cup Chickpeas pureed
  • ¼ cup Onions chopped
  • 2 ½ cups Whole wheat flour
  • ½ tsp Sugar
  • 1 tbsp Baking powder
  • 1 tsp Oregano dried
  • 1 tsp Basil dried
  • 1 tsp Garlic powder
  • ¼ tsp Ground black pepper
  • ½ tsp Salt
  • 1 cup Spinach chopped
  • 2/3 cup Cheese of choice feta, cheddar, asiago

Instructions
 

  • Preheat the oven to 375°F
  • Beat eggs until foamy and add the oil, plain Greek yogurt, chickpea puree and onions.
  • Add flour, spices, baking powder, sugar and salt and pepper to the oil and egg mixture and stir.
  • Stir until all flour becomes incorporated. Do not over mix or the scones will become tough.
  • Fold in the spinach, ham and cheese.
  • Spoon into 12-greased muffin tins.
  • Bake at 375°F for 20-25 minutes.
Keyword scone, spinach

Minestrone Soup

Karyn Sunohara, RD and Chef
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Appetizer, Main Course, Soup
Cuisine Italian

Ingredients
  

  • 1 tsp canola or vegetable oil
  • ½ onion diced
  • 1 garlic clove minced
  • 2 celery stalks diced
  • 1 cup frozen carrot and green beans
  • 1.5 L Vegetable/beef stock
  • 1 tbsp tomato paste
  • 1-15 oz can kidney beans
  • 1 tbsp Italian seasoning
  • 1 can diced tomatoes
  • 1 cup high fibre small pasta shells
  • Salt and pepper to taste
  • Garnish with freshly grated parmesan

Instructions
 

  • Cook pasta according to package until al dente.
  • Place oil, onion, garlic, celery and spices in stockpot until onions are clear in colour.
  • Add canned tomatoes, and stock and simmer for 15-20 minutes.
  • Remove lid and add frozen green beans, carrots, canned beans, cooked pasta shells and continue to simmer for 5 minutes.
  • Garnish with parmesan.
  • Serve warm and enjoy!

Notes

This can be stored in the fridge for up to 5 days.
Dairy free options – vio life parmesan cheese
Vegetarian options: use vegetable stock in place of beef stock
Keyword Minestrone, Soup

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Gingerbread Lentil Pancakes

Karyn Sunohara, RD and Chef
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast

Ingredients
  

  • 2 1/2 cups Whole Wheat Flour/GF all purpose flour
  • 1 tbsp Ground cinnamon
  • 1/2 tsp cloves
  • 1 tsp Ground Ginger
  • 2 tbsp Granulated white sugar
  • Pinch of Salt
  • ½ tsp Baking Soda
  • 1 ½ tsp Baking Powder
  • 1/2 cup of pureed lentils
  • 2 Eggs
  • 2 tbsp Vegetable Oil
  • 1 tsp Vanilla extract
  • 1/4 cup Molasses
  • 1 cup Milk of choice cow’s, almond, soy ​

Instructions
 

  • In a bowl sift flour, sugar, cinnamon, cloves, ginger, baking powder, baking soda, and salt.
  • Whisk in egg, lentil puree, vanilla, and oil until blended well and there are no lumps.
  • Heat a medium-large pan over medium heat. Lightly grease with oil or cooking spray.
  • Spoon ¼ cup of batter into warmed pan.
  • Wait until bubbles start to from on the edges of the batter and then flip.
  • Serve with desired toppings. – Chopped fruit (bananas, strawberries, apples) – Whipped cream – Maple syrup or powdered sugar
Keyword Breakfast, Pancakes

Protien Bite

Karyn Sunohara, RD and Chef
Total Time 5 mins
Course Snack

Ingredients
  

  • ½ cup natural nut butter peanut or almond butter if nut free sunflower butter
  • ¼ cup maple syrup
  • ½ cup rice krispies
  • 2 tbsp hemp hearts
  • 1 tsp vanilla extract
  • 1/3 cup ground flaxseed
  • ½ cup rolled oats
  • ½ tsp cinnamon
  • 1 tbsp chia seeds
  • 1 tbsp chocolate chips/dried fruit
  • 1 tbsp chopped nuts/seeds optional

Instructions
 

  • In a large bowl mix all ingredients until well combined.
  • Roll into 10 balls and place in an air tight container. These can be frozen for up to 4 months.
Keyword protein bite

Potato Soup

Karyn Sunohara, RD and Chef
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins

Ingredients
  

  • 1 tbsp butter/margarine
  • 1 tbsp all purpose flour
  • 1/2 onion finely chopped
  • 1 garlic clove minced
  • 4 potatoes cubed
  • 2 cups vegetable/chicken stock
  • 1 cup half & half cream/whipping cream
  • 1 cup White kidney beans rinsed and drained
  • Pinch dried thyme
  • Salt & pepper to taste
  • Garnish
  • 2 green onions finely chopped
  • 3/4 cup cheddar cheese
  • 2 slice of cooked bacon chopped, optional

Instructions
 

  • Melt butter over medium heat in a large pot. Add the chopped onion and cook until onions are clear in colour.
  • Add in the flour and stir for a minute. add garlic and cook for 1 minute. Slowly stir in chicken stock. You can use a whisk to get the lumps out.
  • Add potatoes, thyme, salt, and pepper. Cook for 1 minute, add rinsed and drained white beans, and cream. Bring to a boil.
  • Lower heat and cover pot with a lid and simmer for 15 minutes, or until potatoes are tender.
  • Use an immersion or countertop blender to blend the soup until consistency you like.
  • Garnish with green onions, crumbled bacon and cheddar cheese.
  • Serve warm and enjoy!

Notes

This can be stored in the fridge for up to 5 days.
Dairy free options – vio life cheese, dairy free milk
Vegetarian options: omit bacon, use dairy free butter, dairy free milk

Pumpkin Spice Muffins

Karyn Sunohara, RD and Chef
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins

Ingredients
  

  • 1/3 cup canola oil
  • 2 eggs
  • 3/4 cup brown sugar
  • 1 tsp vanilla extract
  • 1 cup pumpkin puree
  • 1 1/2 cups whole wheat flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seeds
  • 1 tbsp ground cinnamon
  • 1 tsp ground ginger
  • pinch cloves
  • pinch nutmeg
  • 1/2 cup milk of choice
  • 3/4 cup chocolate chips

Instructions
 

  • Preheat oven to 350F.
  • 1n large mixing bowl mix eggs, brown sugar, pumpkin puree vanilla, and canola oil.
  • Add dry ingredients (baking powder, baking soda, flour, salt, ground cinnamon, ground nutmeg, cloves, chia seed, and ground flax seed) and mix into the pumpkin mixture.
  • Add milk and fold in chocolate chips.
  • Pour muffin batter in to lined muffin tins 3/4 full.
  • Bake at 350F for 12-15 minutes or until a toothpick comes out clean.

Roasted Vegetable Soup

Karyn Sunohara, RD and Chef
Prep Time 20 mins
Cook Time 1 hr
Total Time 1 hr 20 mins
Course Soup

Ingredients
  

  • 2 cups Onion diced
  • 2 Garlic cloves minced
  • 1 cup Butternut Squash
  • 1 cups Carrots
  • 1 cup parsnips
  • 1 cup White Skinned Potato
  • 4 cups Chicken/Vegetable Stock
  • 3 tbsp Canola Oil
  • 1 tsp Ground Nutmeg
  • 2 tsp Thyme
  • 1 Bay leaf
  • Salt and Pepper to taste
  • 1 cup Plain Greek Yogurt

Instructions
 

  • Preheat oven to 425°F.
  • Line baking sheet with aluminum foil or parchment. Toss carrots, onions, butternut squash, potato in canola oil, nutmeg, thyme, and salt and pepper then place on baking sheet.
  • Roast vegetables in oven for 45 minutes until browned.
  • Place roasted vegetables in a large pot and pour chicken stock, and bay leaf in and bring to a boil.
  • Once liquid boils and vegetables are soft remove bay leaf and blend with wand, or put in blender, or food processor in batches.
  • Blend until smooth. If too thick add more stock.
  • Serve hot with one tbsp of Plain Greek yogurt on top.
Keyword Roasted Vegetable Soup, Soup

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