Butternut Squash Chili

Butternut Squash ChiliIngredients

  • 2 cups dried kidney beans, cooked (6 cups cooked, or 3 cans)
  • 1 1/2 cups dried black beans cooked (4 cups cooked, or 2 cans)
  • 4 cups butternut squash, about a 2-3 pound squash
  • 1 cup chopped carrots
  • 2 cups chopped onions
  • 2 cups chopped peppers 
  • 3 tbsp minced garlic
  • 2 tsp sea salt (or more to taste)
  • 4 tbsp chili seasoning or more depending on how spicy you like it (you can make our own blend to your preferences. See recipe below.) 
  • 2 tsp cumin
  • 2 tsp ground coriander
  • 1 28oz can of tomatoes or 4 cups of fresh chopped tomatoes
  • Additional water if needed
  • 2 cups organic frozen corn
  • For Serving: some Sriracha or your favourite hot sauce, fresh scallions or avocado slices if desired. 

Chili Seasoning

  • 2 tbsp smoked paprika
  • 2 tbsp cumin
  • 1/2 tbsp garlic powder
  • 1/2 tbsp ground chilies or red chili powder (this is the pure stuff)


  1. Place all ingredients into pot at once, simmer on low, until liquid is absorbed, and chili has cooked down, about 1 1/2 hours.

  2. Serve over brown rice and topped with avocado slices and hot sauce, if desired.



Nutritional Benefits

  • Very high in fiber! Almost 19 g per serving! Helps to regulate blood sugar, reduce blood pressure, increate satiety, great for diabetics, and aids in digestive health.
  • High in plant-based protein, 19 g! Great for healing and repairing tissues.
  • No cholesterol, and virtually no fat (none added), great for heart health and diabetes.
  • Outstanding source of potassium, 1,442 mg, and magnesium-both are important for heart health and lower blood pressure. Potassium aids in nervous system and kidney function.
  • Awesome source of Vitamin A, 276% DV-an antioxidant that helps with dental, bone, eye, hair, and skin health.
  • Great source of Vitamin C, 171% Vitamin C.
  • High source of plant-based iron, 34% iron, important for oxygenation of blood Great source of plant-based calcium, which is better absorbed by the body than from animal sources, 15%, important for bone and dental health.

Cauliflower Soup

Cauliflower SoupIngredients

  • 1 cauliflower – cut into small pieces
  • 1 large onion sliced
  • 3-4 cloves garlic minced
  • 1 tbsp tarragon
  • Vegan bouillon cubes 
  • Salt & pepper to taste


  1. Place ½ cup water into a soup pot and sauté onion and garlic until soft and translucent.
  2. Add cauliflower and water to almost cover cauliflower – you don’t want it too watery so less is better. Add bouillon cubes and stir in. Cover with a lid and simmer on a lower heat for about 20 minutes. Stir in the tarragon.
  3. Puree the soup and serve hot with salt and pepper and/or hot sauce if that’s your thing – to individual taste.
  4. Taste and adjust seasoning as needed.


Three Sisters Soup

Three Sisters SoupThree Sister Soup is a traditional fall harvest meal here at Sugar Ridge.  We love to serve it around Thanksgiving but it’s a great one to share all winter. The Three Sisters (corn, squash and beans) used to be grown together in a collaborative way using the strength of each plant to support the other.  And, they taste great together!

Serves 8


  • 4 pounds squash (we use butternut)
  • 4 quarts vegetable stock (or water)
  • 2 – 3 small onions, diced
  • 3 – 5 cloves garlic, chopped
  • 2 teaspoons dried thyme
  • 1 teaspoon ground black pepper
  • 3 cups fresh or frozen corn kernels
  • 3 cans white kidney / cannellini beans
  • 1 bunch green onions, sliced
  • 1 large bay leaf


  1. Preheat the oven to 350°F. Halve the squash and scoop out the seeds, then roast for 40 minutes, or until soft. Remove from the oven, cool, and scoop the flesh of the squash into a large bowl (save any liquids!). Puree the cooled squash in a blender or food processor (add a little liquid if needed).
  2. In a large stockpot, sauté the onions in a bit of water until they begin to brown.
  3. Add the garlic, thyme, and black pepper and cook, stirring often, until the garlic turns light brown in color.
  4. Add the stock, bay leaf, and squash and bring to a simmer. Add the remaining ingredients and salt, and simmer for 15 – 20 minutes.
  5. Taste and adjust seasoning as needed.

Garnish with green onion, and serve crusty bread.

Spiced Whole Grain Hot Cereal

Spiced Whole Grain Hot CerealGluten Free & Vegan

This is a popular breakfast cereal that we serve each weekend here at Sugar Ridge. It is too good to be kept to ourselves, so here is the recipe for you to try it at home!

It is an easy recipe to make and is packed with lots of protein and whole grains. Once you get the basics of it down, you can vary it with your own favourite grains, milks, fruit, nuts/seeds, spices…..many options!




½ cup   millet
½ cup   amaranth
2 cups  water

1 cup   almond milk
¼ cup   maple syrup

½ cup   cranberries & raisins
½ cup   chopped almonds (or any nut/seed of your choice)

1 tsp    cinnamon
½ tsp    nutmeg
½ tsp    cardamom


  1. Put the millet and amaranth in a medium pot with the water, bring to a boil and then simmer on low for 15 – 20 min with a lid on.
  2. When the cereal starts to become dry and before all the water is absorbed, stir in the almond milk and maple syrup. Stir and continue to simmer.
  3. Stir fruit, nuts/seeds and spices and continue to simmer, stirring occasionally, until the cereal is cooked and reached desired consistency.
  4. Cereal is good on its own, but additional milk or sweetener can be added in the bowl to make it just the way you like it!


  • Cooking time can be decreased if the grains are soaked in the water overnight.
  • Can be made with pretty much any grain or combo of grains you prefer. We have tried oats and also quinoa with good success. Rice is another yummy option.
  • This is a great recipe for using up left over, cooked grains from a previous meal. To do this, use 3 cups cooked grains with 1 cup milk and cook it for only about 10 min.

Oatmeal Cookies

“I am not sure where this recipe originates, but it has been in my Mom’s recipe box for as long as I can remember and I have been making it since I was a kid. These cookies have quickly become a favourite and the recipe has been requested so many times, that we just had to add it to the website. I hope you enjoy making and eating them as much as we do!”

 ~  Kurt

Makes about 36 cookies.

Basic Recipe:

¾ cup butter or margerine, softened
1 cup brown sugar
½ cup granulated sugar
1 egg OR 1 tbsp.ground flaxseeds (heaping) and ¼ cup water
2 tbsp water (as needed)
2 tsp vanilla
2/3 cup whole wheat flour (or mixture of 1/3 c. whole wheat and 1/3 c. all purpose flours)
¾ tsp baking soda
3 cups oatmeal (large flakes are better, but ‘quck oats’ also work)


Option 1: Double Chocolate Chip Oatmeal Cookies (Kurt’s favourite)

Make basic recipe and add:
¼ cup  cocoa
1½ cups chocolate chips
(Try substituting ½ c of the chocolate chips for dried cranberries or coconut for something different.)

Option 2 : Cran-Raisin Oatmeal Cookies (Liz’s favourite)

Make basic recipe and add:
1 tsp cinnamon
¾ cup dried cranberries
¾ cup raisins


Preheat oven to 350 F


1. Mix together butter and sugars until creamy in a large mixing bowl.
2. Add the egg, water and vanilla mix in.
(alternately, instead of the egg, mix the 1 tbsp. ground flax seeds and ¼ c. water in a small glass or measuring cup and let stand for 5 min. until it is gooey and then add to the wet ingredients.)
3. In a small mixing bowl, combine the flour and baking soda and then mix into the large bowl.
4. Mix the oats into the batter and then any additional ingredients from the “optional” recipes.
5. Spoon compacted balls of the batter onto cookie sheets, flatten the balls out a bit with the spoon, and bake for 12 to 15 min.
6. When done in the oven, let the cookies sit to cool on the pan for several minutes for them to firm up.


Chocolate Raspberry Brownies

Vegan with no added fat.


1 1/8 cup flour
¾ tsp. baking powder
¾ tsp. salt
1 ½ cup sugar
⅓ cup cocoa
3 tbsp. ground flax seeds (heaping) added to ¾ cup water (egg substitute)
⅓ – ½ cup apple sauce OR mashed raspberries (oil substitute)
1 ½ tsp. vanilla
1 ½ cups chocolate chips
¾ cup chopped walnuts, pecans, sunflower seeds or your choice of nut

Preheat oven to 350 F.


  1. Grease 9-inch, square baking pan.
  2. Combine dry ingredients in large mixing bowl.
  3. Mix ground flaxseeds with water in a small cup and let stand for 5 min until it is slimy (raw egg consistency).
  4. Add apple sauce, vanilla and flaxseed/water mixture.
  5. Pour mixture into large bowl and mix until combined.
  6. Mix in chocolate chips and walnuts.
  7. Pour mixture into prepared baking pan.
  8. Bake for 30 – 40 minutes. 

(Look for dryness of top of brownies and if slightly pulling away from sides of dish after 30 min.  If not, leave for a few minutes more.)

  • Amount of sugar can be adjusted to taste.
  • More applesauce can be added as needed to add moisture to recipe .  Batter should be thick and wet, but not runny. 
  • Try adding dried cranberries for a different flavour.
  • Recipe can easily be doubled… usually the preferred size once you taste them!
  • Try recipe in spring form pan and sprinkle top with icing sugar before serving.

From the hands and heart of Kurt Frost in the kitchen at Sugar Ridge Retreat Centre.

Apple Oatmeal Pancakes

(makes ~12 pancakes)

1 ½ cups    quick rolled oats
2 cups        milk

1 cup         flour
1 tbsp        baking powder
1 tsp          salt
½  tsp         cinnamon

2 tbsp.       ground flax seeds (heaping) added to ½ cup water     [egg substitute]

¼ cup         shredded apple     [butter/margarine substitute; can add more apple]


  1. Mix together milk and rolled oats in a large bowl and leave for 5 min to soak  (this is for “quick oats”; soak longer if using “rolled oats” or “large flake oats”).
  2. Blend together dry ingredients and add to milk-oatmeal mixture.
  3. Mix ground flax and water and let stand until it is goopy (~5 min).
  4. Add flax-water mixture and shredded apple into the batter.
  5. Cook on lightly greased griddle until bubbly on top, then flip and cook until browned.


Healthier Modifications:

  • Gluten free flour can be substituted for wheat flour. Unless specified that it can be added one-to-one as a substitution (like with Bob’s Red Mill Gluten Free All Purpose Flour), add 1.5x the amount of gluten free flour.  Also, add Xanthum Gum when using gluten free flour to hold it together better.
  • Butter/margarine is substituted with shredded apple. Other options are applesauce or mashed banana (or both!)  Extra fruit makes the batter heavier/wetter, so you may wish to reduce the amount of liquid added.