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Lupus Canada Recipe Corner

Welcome to Lupus Canada’s Recipe Corner!

For our video recipes we worked with Registered Dietitian, Heather Penney to find healthy, nutritional and easy to make recipes.

Lupus Canada is also collaborating with Diane, a Calgary based Certified Holistic Nutritionist who focuses on instilling a love for cooking and natural foods in children. Diane is creating monthly healthy and accessible recipes specifically for those living with lupus, who may need tips or ideas on how to nourish their body.

For additional recipes please visit our e-newsletters at



  • 1 cup quinoa
  • 1 large head of kale, stems removed and chopped
  • 2 medium red beets, shredded
  • 2 carrots, shredded
  • 1 apple, diced

For the dressing:

  • 1 cup olive oil
  • 2 Tb. Dijon mustard
  • 1/3 cup apple cider vinegar
  • 1 Tb. maple syrup or liquid honey
  • 2 medium cloves garlic, minced
  • 1/2 tsp. salt
  • pinch of pepper


  1. Cook your quinoa as per package instructions and set aside to cool once it’s done.
  2. While the quinoa cooks, chop the kale and add it to a large mixing bowl. Drizzle a little olive oil on the kale and massage the kale with your hands for a few minutes to soften.
  3. Shred the carrots and beets, and dice your apple. Then add to the kale.
  4. Make the dressing by combining the olive oil, Dijon, vinegar, maple syrup, garlic, salt and pepper in a mason jar and shake/stir to combine.
  5. Once the quinoa has cooled, combine with the vegetables and toss with approximately half the dressing. Season to taste with salt and pepper or add more dressing to your liking.

This makes 4 large meal sized servings or about 8 side servings

This is a great salad to make for a crowd or to prepare ahead of time so you have healthy lunches ready to go for the week. It’s filling, colourful, and a great mix of crunchy, sweet, and savoury all at the same time. If you want to add extra crunch and nutrients, throw on a handful of walnuts or pumpkin seeds. Or, serve as a side with baked fish or chicken for a well-rounded meal. Leftovers will keep best in a sealed glass container in the fridge for 3-4 days.

  • ½ a grapefruit, peeled and seeded
  • 2 small oranges or 1 large orange, peeled and seeded
  • 1 frozen banana
  • 1 inch fresh turmeric, chopped
  • 1 tablespoon ground flaxseed (optional)
  • ¼ – ½ cup coconut milk, or milk of choice

Add all ingredients to a blender and blend on high until smooth and frothy. Best enjoyed right away.

Serves: 1

Here’s an easy way to get a mega dose of whole-food vitamin C along with the anti-inflammatory goodness of turmeric. Turmeric has been shown in several studies to reduce inflammation and is also a powerful antioxidant. It gives this smoothie a refreshing zing that will make you want to make this over and over again! Cheers!

  • 1 ½ cups raw unsalted walnuts
  • 1 packed cup pitted dates (the softer the better, see note)*
  • ¼ cup raw cacao powder or cocoa powder
  • 1 Tablespoon melted coconut oil
  • Pinch of sea salt

Process the walnuts and dates together in a food processor until you’ve got a crumbly and sticky mixture.

Add the cacao powder, coconut oil, and sea salt and process again until evenly combined. The mixture should stick together when you press it between your fingers.

Pack the mixture into a parchment-lined loaf pan or similar sized small container. Press it down firmly and evenly into the pan with the back of a spatula.

Chill in the fridge for 3 hours to set.

Lift the parchment paper out of the pan and cut into small squares.

Store in the fridge for up to 2 weeks in an airtight container or in the freezer for up to 3 months.

*If your dates are not soft, soak them in very hot water for 10 minutes and then drain well before using.

These Omega-3-filled chewy brownies are the perfect little chocolate fix. Sweetened with only dates, they are also a healthy treat that will leave you feeling energized instead of giving you a sugar crash. Bonus: kids love these “brownies” and will gladly gobble them up for a special treat! Double the batch and bring these to your next holiday party so you have something healthy to share!

  • 1 Tablespoon olive oil
  • 1 large yellow onion, diced (2 cups diced)
  • 3 cloves garlic (1 Tablespoon minced)
  • 2 ½ cups chicken or vegetable broth
  • 2 pounds sweet potatoes or yams, peeled and diced into ¼ inch cubes. (about 5 cups diced)
  • 1 red bell pepper, diced (about 3/4 cup diced)
  • 2 cups frozen corn kernels
  • ¼ – ½ teaspoon chipotle chili powder (or sub regular chili powder)
  • ½ teaspoon sea salt
  • 1 can full fat coconut milk
  • Cilantro and green onion for garnish, optional

Sautee onion and garlic in olive oil over medium heat in a large pot. Cook for about 5 minutes until onions are softened, stirring occasionally.

Add broth, sweet potatoes, corn, bell pepper, chipotle chili powder, and sea salt. Stir and bring to a simmer.

Cover and let simmer for 25 minutes, or until sweet potatoes are softened throughout.

Once sweet potatoes are cooked, turn off the heat and stir in the coconut milk.

Season to taste with sea salt and pepper and garnish as desired.

If you’d like a creamier texture, carefully ladle 3-4 cups of the soup into a blender and blend until completely smooth. Then poor back into the pot and mix to combine.

Servings: 8
Prep time: 20 minutes
Cook time: 25 minutes

This is a spicy cozy soup that’s perfect for the fall weather. Chipotle chili powder gives a smoky heat that can be quite spicy; so if you don’t like spice, start with ¼ teaspoon, or substitute regular chili powder, which is more mild. To cut down on chopping time, feel free to use frozen diced onions and peppers, as well as jarred minced garlic. This soup freezes well in an airtight container for up to 3 months.

  • 6 eggs
  • 1 cup pumpkin puree
  • 2 teaspoons vanilla extract
  • 3 Tablespoons maple syrup
  • 2 teaspoon baking powder
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • ¼ teaspoon nutmeg
  • ¼ teaspoon sea salt
  • 2 ½ cups almond flour
  • Coconut oil for cooking
  • Optional toppings: maple syrup, banana slices, chopped walnuts, coconut butter etc.

Heat a griddle or frying pan to medium-high heat and grease with coconut oil or butter.

Whisk eggs in a large mixing bowl. Then add pumpkin puree, vanilla, and maple syrup and mix again. Add remaining ingredients and mix until just incorporated and no lumps remain.

Ladle onto hot griddle and let cook about 4 minutes or until small bubbles appear before flipping and cooking another 2 minutes. Top to your liking!

Makes 15 medium pancakes.

Freeze in an airtight container and reheat in the toaster or microwave.

These pancakes are full of protein and healthy fats thanks to being made up of mostly eggs and almond flour.  They also provide grounding and anti-inflammatory spices like ginger and cinnamon along with a sneaky dose of root vegetables. Top these with chopped walnuts for an added boost of Omega-3s!

  • 1½ cups cooked quinoa (¾ cup uncooked)
  • 1 14 oz. can chickpeas, drained
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • ½ a red onion, diced
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • 2 teaspoons Greek Seasoning (or sub 1 tsp. dried basil, ½ tsp. dried oregano and ½ tsp. dried parsley)
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 2 tablespoons chopped fresh parsley (optional)
  • Additional tablespoon of olive oil (optional)
  • 2 teaspoons of fresh lemon juice, about ¼ of a lemon (optional)
  1. Cook quinoa according to package directions. I like to salt the water for a more flavourful outcome.
  2. While quinoa is cooking, preheat oven to 400 degrees and line a large baking sheet with parchment paper.
  3. Drain and rinse chickpeas and add them to a large mixing bowl. Chop all vegetables and add them to the bowl as well.
  4. Add 1 tablespoon olive oil, salt, Greek Seasoning (or basil, oregano, and parsley) onion powder, and garlic powder to the bowl with the veggies and toss until evenly coated. Pour onto the lined baking sheet and bake for 20 minutes.
  5. Once the veggies and quinoa are done, combine them in a serving dish, add fresh parsley, lemon juice and additional olive oil if desired. Season to taste with salt and pepper, and serve warm.

This is a great salad for meal prep as it tastes great warm or cold and leftovers will last 3-4 days in the fridge. You can serve this on its own for a light lunch or you can add a protein of choice and serve this as a side dish. Feel free to mix up the vegetables based on what you have or prefer. Some other good choices are chopped broccoli, asparagus, mushrooms or hardy greens like kale or swiss chard.

Serves 4-6

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