Everyday Small Plates (ESP)
A Genius Approach to Plant-Based Cooking
Cooking plant-based through fresh eyes
My friend Cynthia has been one of my closest friends for over 35 years, and she’s become a kind of muse for this blog. In January, she decided to turn over a new leaf and eat more plants. So many of our conversations have turned to her questions about what to eat, how to cook, and mostly, how to make things easy but still delicious. Invariably, she sparks a new idea or helps me see plant-based cooking through fresh eyes.
Small changes, big results
After years of creating recipes for my cooking show and crafting meals in my café, I realized that small changes add up to big results—in cooking, in eating well, and in feeling confident in the kitchen.
Take salad dressing. One day Cynthia and I were talking about salads and I explained my approach to making a salad dressing. This is the same formula I’ve taught on the show, in my cooking classes, to my staff at the cafe, and to my kids. Once you have this simple recipe locked into your memory, the sky’s the limit with add-ins and your own creativity.
Simple Salad Dressing
3 parts oil (for example, 3 tbsp)
1 part acid (vinegar or lemon juice) (for example 1 tbsp)
1 small clove garlic, minced
dijon mustard (for example, 1 tsp or more)
pinch salt
Whisk it all together and toss with salad greens, or drizzle over roasted vegetables or sliced tomatoes. Feel free to play and add your own personal twist like some fresh herbs; a favourite spice; or a bit of honey or maple syrup. It’s that easy.
The next time Cynthia and I spoke she told me how thrilled she felt because her homemade dressing made her salad taste alive in a way bottled dressing never had.
Another time, she had gorgeous summer tomatoes but was fascinated at how easy it was to make them so delicious. The simple process of slicing or cutting them into wedges, arranging them on a pretty platter or in a shallow bowl was easy and quick. Then drizzling over olive oil, seasoning with a little salt, and adding a scattering of fresh basil made for an eye-popping presentation.
These small, simple moments—adding a fresh dressing, serving a simple yet flavourful platter of garden fresh tomatoes—are how Cynthia started transforming her meals. These tips showed her that eating well doesn’t need elaborate recipes or complicated techniques.
Cynthia’s game-changing moment
And that brings me to this week’s column—because our latest conversation led to a lightbulb moment.
Cynthia told me how stressful it felt trying to make plant-based dinners that felt complete, especially since her partner, Chris, still wanted to eat meat. She thought every meal needed a single, complicated main dish to feel satisfying—but when I shared my approach, everything clicked.
What I shared with her goes against everything most plant-based cookbooks teach.
Instead of trying to create one perfect plant-based 'main dish' that replaces meat, I suggested something completely different.
Everyday Small Plates (ESP)
Here is what I explained:
Instead of one big main, build your meal with a few easy, vibrant small dishes. Putting together a dinner will be much less stressful—you’re no longer working your way through a labour intensive centrepiece dish.
With ‘Everyday Small Plates (ESP)’ each dish is quick and easy, but together they create a table bursting with a rainbow of colours, a range of flavours and textures, and a variety of nutrient-dense foods.
Imagine a beautiful table laid out with:
A bowl of leafy greens drizzled with my Simple Salad Dressing (above)
A platter of steamed greens
A quinoa pilaf
A lovely plate of fresh tomatoes
Some sautéed tofu in a delicious sauce
Rather than focusing a meal on one protein, like chicken or fish, or a single dish like lasagna, you start with one small dish and just keep expanding with additional small dishes. Each small plate celebrates a vegetable in its unique glory—and everyone, including meat eaters, will feel satisfied and excited by the meal. So, for Cynthia, it now means she gets to enjoy a range of textures, colours, flavours, and nutrients that are plant-based, while Chris gets his piece of chicken along with some healthy sides. Bonus!
A Paradigm Shift in Plant-Based Cooking
My approach flips traditional meal planning on its head.
Showing Cynthia a fundamentally different way of thinking about meals was a paradigm shift. While most plant-based and traditional cooking focuses on finding the perfect meat substitute or creating one elaborate centerpiece dish, my method celebrates vegetables as they are. Each one gets its own moment to shine, plus meal creation becomes more fun and brings a variety of flavours and nutrients to every meal.
I’ve been cooking plant based this way for several years and I have found it to be much less stressful, much more fun, and totally flexible. And quite often it uses ingredients I already have on hand.
And, with the focus on the individual ingredient, rather than stressing over creating one main dish, your meals will come alive. It all starts by creating a plate around just one vegetable. Feel free to tap into your own ESP (extrasensory perception) to add your own personal style!
Broccoli, for example, can be steamed and then added to a bowl with some chopped green onion and red pepper. Pour over a Simple Salad Dressing jazzed up with fresh herbs. Toss and garnish with some sunflower seeds. It’s that simple.
Baby potatoes can be transformed into a delicious warm potato salad in about 10 minutes. Just wash some small new potatoes, cut in half. Place in a casserole dish with 1/8 cup water. Cover and microwave for 5-7 minutes until fork tender. Drain. Pour over a Simple Salad Dressing made with extra mustard and a handful of chopped fresh tarragon leaves. Stir well so the potatoes absorb the dressing and then add in some grated carrot and green onion. Season with salt and serve.
Asparagus is super fast to make. Trim off the tough ends and place on a foil lined cookie sheet. Drizzle over oil and crunchy salt. Toss and then broil until beginning to char. Serve on a pretty rectangular or oval platter.
An easy 4-component ESP meal
Below is an example of my Everyday Small Plates (ESP) approach where a delicious meal is created with just four small plates made with uncomplicated ingredients. You can always add more dishes, but even four can come together as a team to create a stunning meal. Pair with purchased extras like hummus or guacamole, a slice of grainy sourdough, or even pre-packaged salad, and you’ll present a meal that’s a joy to eat—and you’ll look like a genius!
If you’re new to cooking, don’t fret. Start with just two small dishes if you want—like a salad and roasted carrots—and build confidence from there!
🥕 Oven-Roasted Carrots with BBQ Spice
Toss carrots with olive oil and your favourite BBQ seasoning (I love my Rusty Sled blend). Roast until tender, about 30 minutes at 375°F. Sprinkle with chopped nuts or pomegranate seeds, and drizzle with a yogurt sauce, if you like.
✨ Here is the key: While the carrots are in the oven, make the rest of the meal.
🍅 Fresh Greens with Garden Tomatoes
Whip together the Simple Salad Dressing (above) and add your own twist. Then garnish with some fresh tomatoes, and nasturtiums (pictured), pansies or other edible flowers. It’s so pretty and so easy to do.
🥬 Chickpeas and Kale
Transform a can of lowly chickpeas into an amazing dish. Rinse the chickpeas under water, drain. Saute them in a skillet together with some chopped onion and garlic and several handfuls of chopped kale (ribs removed). Season with a favourite spice like cumin or chili powder; add a splash of balsamic vinegar to finish. Transfer to a platter and garnish with lemon zest and some fresh basil.
🌱 Quick Tofu with a Sweet Spicy Sauce
Cut a package of medium-firm or firm tofu into cubes and then toss in some cornstarch. Transfer to a hot pan with oil. Let the cubes sit for several minutes in the pan before turning (the bottom of the cubes should be brown). Meanwhile, whisk together 1/4 cup Frank’s Buffalo sauce and 1 tbsp honey in a small bowl. When the tofu is crispy, pour the sauce over the tofu and quickly stir. Transfer to a platter, sprinkle with sesame seeds. Presto, you’re done.
An approach that’s so simple
I know you’re looking at the dishes above and thinking, “There’s no way I can do that. It looks like way too much work.” But try it. Making Everyday Small Plates (ESP) is not difficult and I think you’ll find yourself becoming more creative in the kitchen. Cooking doesn’t have to be complicated to taste delicious and be nutritious.
This method isn't just another way to cook plant based—it's a completely different philosophy that makes it easy for you to put on a delicious meal without adding a lot of stress.
For those who do feel somewhat intimidated, don’t worry—this approach is designed with you in mind. Everyday Small Plates (ESP) are simple, and you can make just one or two at a time to start building your confidence.
✨ Remember:
The dishes are meant to be easy and quick—so there’s no need to overthink or rush. Most dishes can all be prepared at the same time as the carrots roast in the oven. Relax, enjoy the process, and build your meal at your own pace. Before you know it, you’ll have a beautiful spread of vibrant plates ready to share.
And you’ll reap big benefits
With each meal, you’ll enjoy a rainbow of colours, a kaleidoscope of flavours and textures, and a meal that celebrates veggies in their full glory. Plus, you’ll naturally eat a wider variety of nutrient-rich foods without even trying.
And as for Cynthia, she gets a fabulous plant-based meal—and Chris gets to eat his meat with some bonus sides thrown in for good measure!
In the end, it’s not about depriving yourself or following rigid recipes. Everyday Small Plates (ESP) is about creating meals that are joyful, delicious, and easy enough for anyone to make.
So tonight, pick a few veggies you love. Give each one its moment. Remember, there’s no right or wrong—each small dish you make brings you closer to feeling comfortable in your kitchen. So go ahead and build your meal like an artist builds a palette—one beautiful dish at a time. You’ll be amazed at how easy—and how magical—eating well can be.
Let’s get cooking—and let’s make it joyful.
CJ
xo
P.S. Please share this week’s issue with a friend and help spread the word about healthy delicious eating!
🌱 Your Action Steps This Week
🌱 Visit your local farmers’ market. Pick one new vegetable, grain, or homemade spread you’ve never tried before and build a dish around it.
🌱 Make 3–4 small vegetable dishes for your next dinner instead of one big main. Notice how much easier—and more beautiful—your meal feels.
🌱 Snap a photo of your colourful table and share it with me—I’d love to see your creations and celebrate your journey.
These I will try! Thanks C.J.!
Flavour!