The Colonel by Lisa Labute from The Goods


What a treat it was to have Amanda and Aneta in the Goods’ kitchen. I’ve known Amanda for years and after meeting Aneta it was clear this dynamic duo is destined to play a big role in the plant food movement.

I chose to share my first warm salad recipe with Juniperwood Kitchen’s followers. With a few cold months still ahead eating warm, grounding foods makes all the difference in feeling satisfied and full after a nourishing meal.

We make everything on our menu from scratch, without refined ingredients. This recipe is no exception and will show you that eating healthy definitely doesn’t sacrifice taste. Inspiration for the Colonel Mustard Bowl comes from my honey dijon chip loving days. With all the flavour, loads of nutrients and no junk you’ll feel pretty pleased with yourself after enjoying a big bowl of The Colonel.

I’d love to hear what you think. Don’t forget to check us out. You can order online and we’ll plan, make and deliver your lunch right to you or you can always swing by our takeout kitchen for grab­and­go.

Colonel Mustard Bowl

This recipe is three parts, featuring a delicious and simple mustard from scratch, to be used as a condiment, on the delectable curried veggies and rice bowl.

Sweet Mustard

¼ cup yellow mustard seeds
¼ cup apple cider vinegar
1­¼ cup hot water
¾ cup coconut sugar
¾ tbsp mineral salt
¾ tbsp turmeric

Blend all ingredients together for 90 seconds, allow to sit for 20 minutes and then blend again for silky smooth texture. Fresh mustard seeds have a lovely bite, using hot water when blending and storing freshly prepared mustard overnight before serving ensures a more subtle taste. Mustard will keep in the fridge for at least a year.

Curried Veggie Topping

Makes 6 portions

⅓ cup olive oil
1 tbsp pink mineral salt
1­½ tbsp curry powder
½ medium cauliflower, remove stem, cut into florets
1 small eggplant, chop into ½” cubes
1­½ cups cooked chickpeas

Serve with:

1 CUP ORGANIC CARROt, shredded
1 CUP organic frozen peas
1 cup organic cherry tomatoes, halved

Place prepared ingredients in a large pot. Cook covered, stirring gently and often until cauliflower is tender-­crisp. In a bowl, layer prepared ingredients in this order: ½ cup cooked rice, 1 cup spinach, 1 cup of hot curried veg topping to wilt spinach, a sprinkling of shredded carrot, tomatoes and peas. Serve mustard on the side, suggested serving 1 to 2 tbsp.

Click here to read our interview with Lisa!