From the Shy to Shine series
Summer on the Table
Eighteen plant-based recipes for the hottest weeks of the year
Nothing here needs the stove for more than a few minutes, and most of it needs no heat at all. Gazpachos you blend in the morning and eat all afternoon. Dips that make a bowl of raw vegetables disappear. Dressings bright enough to get a child to eat spinach. Each one is paired with a value from the Shy to Shine series — because what happens around a table is never only about the food.
All Eighteen Recipes
Tap any recipe to jump straight to it
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Chilled Soups & Gazpacho
Blender-only, no heat, best made the morning you want them.
Recipe 01 of 18
This recipe’s value: I Am Brave
Summer Gazpacho
A nice light soup you can nibble on all day — minutes to prepare, and it works as a side or a main.
“Bravery starts small. One spoonful of something cold and red and unfamiliar counts.”
Makes 6 cups (1.5 L) • Blender • No cook
Ingredients
| 4 cups | chopped tomatoes, divided | 1 L |
| 1 cup | chopped red pepper, divided | 250 mL |
| ½ cup | water | 125 mL |
| ¼ cup | olive oil | 60 mL |
| ¼ cup | lemon juice | 60 mL |
| ½ cup | chopped fresh basil | 125 mL |
| 4 | pitted dates | 4 |
| ½ tsp | sea salt | 2 mL |
| 1 | clove garlic | 1 |
| ½ cup | finely diced celery | 125 mL |
| ¼ cup | diced avocado | 60 mL |
| 2 tbsp | hemp seeds | 30 mL |
Method
- In a high-powered blender add 3 cups (750 mL) of the chopped tomatoes, ¾ cup (175 mL) chopped red pepper, water, olive oil, lemon juice, basil, dates, salt and garlic. Blend on the highest setting and transfer to a mixing bowl.
- Stir in the remaining tomato, red pepper, avocado, celery and hemp seeds. Chill until you are ready to eat.
Chef’s tip
- Toss the cut avocado with a little lemon juice to stop it oxidizing and turning brown.
- Once the body of the soup is made, dice in whatever you like — yellow, green or orange peppers with a pinch of dried oregano, ½ tsp (2 mL) celery salt and a dash of cayenne.
- The dates are doing quiet work. They round off the acid from the tomatoes without making it sweet.
Recipe 02 of 18
This recipe’s value: I Choose Joy
Fruit Gazpacho
A light and sweet superfood soup, full of flavour and light on the calories.
“Four kinds of fruit, no negotiating. Sometimes the easiest win is the one that looks like a treat.”
Makes 4 cups (1 L) • Food processor • No cook
Ingredients
| 2 cups | chopped strawberries | 500 mL |
| 1 cup | frozen raspberries | 250 mL |
| 1 cup | frozen blueberries | 250 mL |
| 1 cup | chopped kiwi | 250 mL |
| 1 cup | coconut water | 250 mL |
| ¼ cup | lime juice | 60 mL |
| ¼ cup | fresh mint leaves | 60 mL |
| Pinch | sea salt | Pinch |
Method
- In a food processor add the strawberries, raspberries, blueberries and kiwi. Process 15 to 20 seconds, until slightly broken down. Keeping some texture here is the whole point.
- Add the coconut water, lime juice and salt. Pulse again to bring the soup together.
Chef’s tip
- Any blend of frozen fruit works — blackberries, gooseberries or cherries. Keep at least 2 cups frozen to give the soup body.
- Buy organic frozen berries in bulk; they keep up to 6 months in an airtight container.
- Freeze the leftovers in paper cups with a wooden stick. Popsicles, no added sugar.
Recipe 03 of 18
This recipe’s value: Let's Begin to Breathe
Lemon, Cucumber & Dill
This light summery soup is perfect for a snack or as an appetizer.
“Cool, green and quiet. The kind of thing you eat slowly without deciding to.”
Makes 3 cups (750 mL) • Blender • Chill 1 hour
Ingredients
| 2 cups | peeled, seeded, chopped cucumber | 500 mL |
| ½ cup | chopped romaine, 4–5 leaves | 125 mL |
| ¼ cup | water | 60 mL |
| ¼ cup | fresh dill weed | 60 mL |
| 2 tbsp | lemon juice | 30 mL |
| 2 tbsp | olive oil | 30 mL |
| ½ tsp | sea salt | 2 mL |
| 1 | garlic clove | 1 |
Method
- Add all ingredients to a high-powered blender and blend on the highest setting until smooth.
- Chill in the fridge for up to 1 hour. Serve with a dollop of cashew sour cream in the middle and a little more chopped fresh dill for garnish.
Chef’s tip
- Swap the romaine for ¼ cup (60 mL) baby arugula or ½ cup (125 mL) baby spinach.
- For a creamier version add ½ cup (125 mL) chopped avocado and purée.
Recipe 04 of 18
This recipe’s value: I Grow Strong
Red Pepper & Tomato Bisque
Full of vitamin C and lycopene, and it comes together in one blender in under five minutes.
“Strength is not always loud. Sometimes it is a red bowl of vegetables you did not have to cook.”
Makes 4 cups (1 L) • Blender • No cook
Ingredients
| 2 cups | chopped tomatoes | 500 mL |
| 1 cup | chopped red peppers | 250 mL |
| ¼ cup | chopped celery | 60 mL |
| ¼ cup | chopped avocado | 60 mL |
| ¼ cup | water | 60 mL |
| 3 tbsp | olive oil | 45 mL |
| ½ tsp | sea salt | 2 mL |
| ½ tsp | dry basil | 2 mL |
Method
- Add all ingredients to a high-powered blender and blend on the highest setting until smooth and creamy.
Chef’s tip
- Peel the first layer from the celery stalk with a vegetable peeler — that layer holds the fibres that get stuck in teeth and do not blend.
- No avocado? Use ¼ cup (60 mL) cashews soaked 30 minutes for the same creaminess.
- For heat, add ½ tsp (2 mL) cayenne.
Recipe 05 of 18
This recipe’s value: I Choose Calm
Creamy Green Pea & Mint
A take on the classic pea soup with heavy cream and lots of fresh herbs — best at the height of pea season.
“Mint has a way of settling a room. So does sitting down together to eat.”
Makes 4 cups (1 L) • Blender • Soak cashews 30 min
Ingredients
| 3 cups | almond milk | 750 mL |
| 2 cups | fresh green peas | 500 mL |
| ¼ cup | soaked cashews | 60 mL |
| ¼ cup | fresh mint leaves | 60 mL |
| 1 tbsp | lemon juice | 15 mL |
| 1 tsp | sea salt | 5 mL |
| 1 | garlic clove | 1 |
Method
- Add all ingredients to a high-powered blender and blend until smooth.
Chef’s tip
- Cashew milk or plain water will work, but the nut milk adds a richness water cannot give you.
- Serve with a large dollop of cashew sour cream.
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Dips & Spreads
Crudité platters, sandwich spreads, and things to put in front of people outdoors.
Recipe 06 of 18
This recipe’s value: I Can Try New Things
Chia Whiz
A rich, cheesy red pepper dip — perfect with crackers, or spread on carrot and celery sticks.
“Bright orange, no dairy, and gone before anything else on the table. Trying something new is easier when it looks like fun.”
Makes 2 cups (500 mL) • Blender • Keeps 1 week
Ingredients
| ¾ cup | cashews | 175 mL |
| 1 cup | chopped red pepper | 250 mL |
| 6 tbsp | water | 90 mL |
| ¼ cup | nutritional yeast | 60 mL |
| 2½ tbsp | freshly squeezed lemon juice | 37 mL |
| 2 tbsp | chia seeds | 30 mL |
| ¾ tsp | fine sea salt | 3 mL |
| ¼ tsp | ground turmeric | 1 mL |
Method
- In a pot, cover the cashews with water and bring to a boil. Turn off the heat, strain and discard the water, and allow to cool.
- In a blender, combine cashews, red pepper, water, nutritional yeast, lemon juice, chia seeds, salt and turmeric. Blend at highest speed until smooth and creamy. Refrigerate in an airtight container for up to 1 week.
Chef’s tip
- White chia keeps the colour light. Dark chia works but leaves visible specks through the dip.
- Nutritional yeast is inactive yeast grown on beet molasses — it gives sauces and dips a cheesy, savoury depth.
- Boiling the cashews instead of soaking overnight means you can decide to make this an hour before people arrive.
Recipe 07 of 18
This recipe’s value: I Am Patient
Roasted Garlic & Black Olive Tapenade
The salt of the olives against sweet roasted garlic. Perfect on crunchy bread with a side salad of bitter greens.
“Forty-five minutes in the oven for twelve heads of garlic. Some good things simply will not be hurried.”
Makes 2 cups (500 mL) • Food processor • Oven 325°F / 160°C
Ingredients
| 12 | heads of garlic, tops removed | 12 |
| 1 cup | extra virgin olive oil, divided | 250 mL |
| ½ tsp | fine sea salt, divided | 2 mL |
| 3 cups | pitted kalamata olives | 750 mL |
| ½ cup | chopped flat leaf parsley | 125 mL |
| 1 tbsp | freshly squeezed lemon juice | 15 mL |
Method
- Toss the whole garlic bulbs with olive oil. Place on a parchment-lined baking sheet and roast 45 minutes, until lightly golden and soft. Cool, then squeeze the softened bulbs from their skins.
- In a food processor, process the roasted garlic, ¼ tsp (1 mL) salt, olives, parsley and lemon juice until smooth, scraping down the sides as needed. With the machine running, drizzle in the remaining ¾ cup (175 mL) olive oil through the feed tube. Refrigerate up to 1 week.
Chef’s tip
- Use a serrated knife to take the top ¼ inch (0.5 cm) off each bulb so the flesh is exposed, then cover with foil so it is airtight.
- Swap the parsley for an equal amount of fresh cilantro or basil.
Recipe 08 of 18
This recipe’s value: I Choose Kindness
Ranch Dip
Perfect as part of a crudité platter with crunchy broccoli and cauliflower florets — and just as good as a sandwich spread.
“Put a bowl of this in the middle of the table and watch a plate of raw vegetables disappear.”
Makes 1½ cups (375 mL) • Blender • Keeps 1 week
Ingredients
| 1 cup | cashews | 250 mL |
| ½ cup | water | 125 mL |
| 3 tbsp | freshly squeezed lemon juice | 45 mL |
| 1 tbsp | red wine vinegar | 15 mL |
| ½ cup | finely sliced green onion | 125 mL |
| ¼ cup | chopped flat leaf parsley | 60 mL |
| 3 tbsp | chopped fresh dill weed | 45 mL |
| 2 tsp | garlic powder | 10 mL |
| ½ tsp | fine sea salt | 2 mL |
| ¼ tsp | black pepper | 1 mL |
Method
- In a pot, cover the cashews with water and bring to a boil. Turn off the heat, strain, discard the water and cool.
- In a blender, combine cashews, water, lemon juice, vinegar, green onion, parsley, dill, garlic powder, salt and pepper. Blend at highest speed until smooth and creamy. Refrigerate up to 1 week.
Chef’s tip
- For a creamier version, add ½ cup (125 mL) olive oil — with the motor running, drizzle it slowly through the feed tube.
- Substitute 1 tbsp (15 mL) dry dill for the fresh.
Recipe 09 of 18
This recipe’s value: I Grow Strong
Herbed Cashew & Kale Hummus
A high-protein dip served with spears of cucumber and romaine — or tossed with fresh pasta straight off the water.
“Kale in a dip is kale nobody argues about.”
Makes 2 cups (500 mL) • Food processor • Keeps 1 week
Ingredients
| 3 cups | chopped kale | 750 mL |
| 1 cup | cashews | 250 mL |
| ¼ cup | freshly squeezed lemon juice | 60 mL |
| 1 tbsp | chopped fresh thyme leaves | 15 mL |
| ¼ tsp | fine sea salt | 1 mL |
| 3 | garlic cloves | 3 |
| 2 tbsp | tahini | 30 mL |
| ½ cup | extra virgin olive oil | 125 mL |
Method
- In a food processor, process the kale, cashews, lemon juice, thyme, salt and garlic until smooth, scraping down the sides as needed.
- Add the tahini and continue to process. With the machine running, drizzle the olive oil through the feed tube. Refrigerate up to 1 week.
Chef’s tip
- For a nut-free version, substitute 1¼ cups (300 mL) sunflower seeds for the cashews.
- Spicy curried version: swap the thyme for 1 tbsp (15 mL) curry powder, ¼ tsp (1 mL) ground cumin, ⅛ tsp (0.5 mL) ground coriander and a pinch of cayenne.
Recipe 10 of 18
This recipe’s value: I Am Resourceful
Curried Zucchini Hummus
A legume-free version of classic hummus. Use summer-fresh zucchini at the height of their season.
“August gives you more zucchini than anyone asked for. This is what to do with it.”
Makes 3 cups (750 mL) • Food processor • No cook
Ingredients
| 3 | medium zucchini, peeled and chopped (about 4 cups) | 3 |
| ½ cup | freshly squeezed lemon juice | 125 mL |
| 2 tbsp | water | 30 mL |
| 1 tsp | curry powder | 5 mL |
| ½ tsp | ground cumin | 2 mL |
| ¼ tsp | coconut sugar | 1 mL |
| 4 | garlic cloves | 4 |
| ½ cup | tahini | 125 mL |
| 6 tbsp | extra virgin olive oil | 90 mL |
Method
- In a food processor, process the zucchini, lemon juice, water, curry powder, cumin, coconut sugar and garlic until smooth, scraping down the sides as needed.
- Add the tahini and process. With the machine running, slowly drizzle the olive oil through the feed tube. Process until smooth and creamy. Refrigerate up to 1 week.
Chef’s tip
- You do not have to peel the zucchini, but the skin colour will change the final colour of the dip.
- Substitute the olive oil with an equal amount of hemp, flax or pumpkin seed oil.
- Drizzle the oil in slowly. Rushing it is the difference between creamy and split.
Recipe 11 of 18
This recipe’s value: I Am Enough
Hemp, Garlic & Chia Butter
A creamy spread for toast, crunchy carrot and celery sticks, or spooned over a soft baked potato.
“Seeds, garlic, lemon, salt. Nothing added that did not need to be there.”
Makes 1 cup (250 mL) • Food processor • Keeps 2 weeks
Ingredients
| ¾ cup | hemp seeds | 175 mL |
| ¼ cup | chia seeds | 60 mL |
| 6 to 8 | garlic cloves | 6 to 8 |
| 3 tbsp | freshly squeezed lemon juice | 45 mL |
| 1 tbsp | water | 15 mL |
| ½ tsp | fine sea salt | 2 mL |
| ¼ cup | extra virgin olive oil | 60 mL |
Method
- In a food processor, process the hemp seeds, chia seeds, garlic, lemon juice, water and salt for about 10 minutes — you want it as smooth as possible. Scrape down the sides as necessary.
- With the machine running, drizzle the olive oil through the feed tube. Transfer to an airtight container to let it solidify. Refrigerate up to 2 weeks.
Chef’s tip
- Black chia leaves specks in the finished spread; white chia does not. Either works.
- Substitute the olive oil with chia seed, pumpkin seed or flax seed oil.
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Dressings & Vinaigrettes
All blender jobs. Most keep three to seven days — make a jar on Sunday.
Recipe 12 of 18
This recipe’s value: I Am Grateful
Tomato Basil Dressing
Few things say summer more to me than tomatoes and basil. A pop of flavour that pairs beautifully with crisp romaine.
“These two grow at the same time for a reason. There is a short window each year — be grateful for it, and use it.”
Makes 1½ cups (375 mL) • Blender • Keeps 4 days
Ingredients
| 1 cup | chopped tomato | 250 mL |
| ½ cup | extra virgin olive oil | 125 mL |
| ¼ cup | filtered water | 60 mL |
| 3 tbsp | wheat free tamari | 45 mL |
| 2 | garlic cloves | 2 |
| 2 | bunches fresh basil, roughly chopped | 2 |
Method
- In a blender, combine the tomato, olive oil, water, tamari, garlic and basil. Blend at highest speed until smooth. Refrigerate up to 4 days.
Chef’s tip
- Use soft ripe tomatoes, preferably heirloom if they are in season. Firm supermarket tomatoes give a thin, flat dressing.
- When measuring fresh herbs, press them firmly into the cup. Loosely packed basil is about half what the recipe wants.
- This doubles as a sauce. Warm it gently and spoon it over grilled vegetables or pasta.
Recipe 13 of 18
This recipe’s value: I Shine From Within
Berry Vinaigrette
Toss it through baby spinach with fresh blueberries, almonds, shredded coconut and avocado.
“Bright pink and faintly sweet. The colour does most of the persuading before anyone has tasted anything.”
Makes 1¾ cups (425 mL) • Blender • Keeps 2 days
Ingredients
| ¾ cup | extra virgin olive oil | 175 mL |
| ½ cup | filtered water | 125 mL |
| ¼ cup | lemon juice | 60 mL |
| 1 cup | blueberries | 250 mL |
| ½ cup | raspberries | 125 mL |
| ¼ tsp | fine sea salt | 1 mL |
Method
- In a blender, combine the olive oil, water, lemon juice, blueberries, raspberries and salt. Blend at highest speed until smooth. Refrigerate up to 2 days.
Chef’s tip
- Substitute the blueberries with an equal amount of chopped hulled strawberries.
- Two days is the honest shelf life — fresh berries and no vinegar means it will not keep like a bottled dressing. Make a small batch.
- Leftovers are excellent the next morning over cut fruit or stirred through oats.
Recipe 14 of 18
This recipe’s value: I Choose Calm
Lemon Dill Cucumber Dressing
When the temperatures climb, serve this over a big bowl of baby spinach, cherry tomatoes and creamy avocado.
“Cucumber and dill on a hot afternoon. It lowers the temperature of the whole meal.”
Makes 1¼ cups (300 mL) • Food processor • Keeps 3 days
Ingredients
| 1 cup | chopped cucumber | 250 mL |
| ½ cup | extra virgin olive oil | 125 mL |
| ¼ cup | freshly squeezed lemon juice | 60 mL |
| ¼ cup | filtered water | 60 mL |
| 1 tsp | fine sea salt | 5 mL |
| 1 | bunch fresh dill weed, roughly chopped | 1 |
| 2 | garlic cloves | 2 |
Method
- In a food processor, process the cucumber, olive oil, lemon juice, water, salt, dill and garlic until smooth, scraping down the work bowl as necessary. Refrigerate up to 3 days.
Chef’s tip
- A blender works too, but the food processor leaves a slight texture that is worth having.
- Substitute 2 bunches of fresh basil for the dill.
Recipe 15 of 18
This recipe’s value: I Can Try New Things
Mango Ginger Cilantro Dressing
The mango lends a creamy texture, so it pairs well with crisp veg — cucumber, cabbage or sweet peppers.
“Sweet, sharp and a little unexpected. New flavours are easier to meet when something familiar comes with them.”
Makes 1⅓ cups (325 mL) • Blender • Keeps 3 days
Ingredients
| ⅔ cup | extra virgin olive oil | 150 mL |
| ½ cup | chopped mango | 125 mL |
| ½ cup | roughly chopped cilantro | 125 mL |
| ¼ cup | filtered water | 60 mL |
| ¼ cup | chopped ginger root | 60 mL |
| 1 tsp | fine sea salt | 5 mL |
Method
- In a blender, combine the olive oil, mango, cilantro, water, ginger and salt. Blend at high speed until smooth. Refrigerate up to 3 days.
Chef’s tip
- To store fresh cilantro: rinse in cool water, dry in a salad spinner, wrap in slightly damp paper towel and refrigerate up to a week.
Recipe 16 of 18
This recipe’s value: I Am Brave
Spicy Lime Avocado Dressing
Aromatic spice, rich avocado and tart lime — over crisp romaine with tomato wedges and juicy cucumber.
“A little heat is a small act of courage. Start with half the chili powder if that is where you are.”
Makes 1 cup (250 mL) • Blender • Keeps 3 days
Ingredients
| ¾ cup | filtered water | 175 mL |
| ¼ cup | freshly squeezed lime juice | 60 mL |
| ½ | medium avocado | ½ |
| 1 tbsp | agave nectar | 15 mL |
| 2 tsp | chili powder | 10 mL |
| 1 tsp | fine sea salt | 5 mL |
| 1 | garlic clove | 1 |
Method
- In a blender, combine the water, lime juice, avocado, agave, chili powder, salt and garlic. Blend at high speed until smooth. Refrigerate up to 3 days.
Chef’s tip
- Texture depends on how ripe the avocado is. If it is thin, add 1 tbsp (15 mL) chopped avocado at a time and blend.
- Summery lemon avocado: swap the lime for lemon and the chili powder for ½ cup (125 mL) fresh basil leaves.
Recipe 17 of 18
This recipe’s value: I Am Grateful
Easy Italian Dressing
A healthier version of the bottled stuff, made with unpasteurized apple cider vinegar.
“I put the bottled kind on everything as a kid. This is the grown-up apology to my younger self.”
Makes 2 cups (500 mL) • Blender • Keeps 7 days
Ingredients
| ¾ cup | extra virgin olive oil | 175 mL |
| ¼ cup | unpasteurized apple cider vinegar | 60 mL |
| 2 tbsp | filtered water | 30 mL |
| 1 tbsp | agave nectar | 15 mL |
| 1 tbsp | dried oregano | 15 mL |
| 1 tsp | fine sea salt | 5 mL |
| 2 | garlic cloves | 2 |
Method
- In a blender, combine the olive oil, vinegar, water, agave, oregano, salt and garlic. Blend at highest speed until smooth. Refrigerate up to 7 days.
Chef’s tip
- Substitute the vinegar with ⅓ cup (75 mL) freshly squeezed lemon juice.
- Start emulsification slowly — a blender makes easy work of it, but the first few seconds still matter.
Recipe 18 of 18
This recipe’s value: I Can Do Hard Things
Orange Chili Dressing
Spicy and sweet. Dried chilies against juicy orange segments — works with bitter greens like radicchio or endive.
“Bitter greens, sweet oranges, real heat. Hard things get easier when something sweet arrives with them.”
Makes 2 cups (500 mL) • Blender • Keeps 3 days
Ingredients
| 1 cup | orange segments | 250 mL |
| ½ cup | extra virgin olive oil | 125 mL |
| ¼ cup | unpasteurized apple cider vinegar | 60 mL |
| 3 tbsp | filtered water | 45 mL |
| 3 tbsp | agave nectar | 45 mL |
| 2 tbsp | dried chili flakes | 30 mL |
| 1 tsp | fine sea salt | 5 mL |
Method
- In a blender, combine the orange segments, olive oil, vinegar, water, chili flakes and salt. Blend at highest speed until smooth. Refrigerate up to 3 days.
Chef’s tip
- To segment the oranges: flatten top and bottom, cut away skin and pith downward with a sharp knife, then cut between the membranes for pure citrus flesh.
- For more heat, add ¼ cup (60 mL) chopped seeded jalapeño.
