Health & Nutrition | Guest Post | Mina Harissa

I’ve always been super supportive of other people.  I pride myself on this trait.  But more specifically, I love being supportive of other people within my industry of Holistic Nutrition.  Now, this may seem a bit backwards when you really think about it.  These people are most likely my main competitors in this business, right?  Well, I like to believe that if they are doing well, then the industry is thriving and in return, so am I.

If we want to turn health into something that is at the forefront of everyone’s minds, then we need to work together collectively to achieve this goal.  Connecting with likeminded individuals is one of the best ways to boost your productivity – personally and professionally.  So, when I met Stephanie Kay, I knew we would be able to truly support each other.  She inspires me, she pushes me to work harder and she fully encourages me to be the best practitioner I can be.  

So, without further adieu… let me introduce you to the wonderful Holistic Nutritionist, Stephanie Kay from Kay Nutrition who is going to tell you all about one of her favourite condiments and how to use it in one of her incredible recipes.  Oh and you’ll also get a chance to win a basket of your very own healthy goodies!  

xo Catherine 


Like most people, I love condiments. There is nothing more enjoyable than a little dollop of this or that on top of your meal, or a little added sauce to wipe on the final bites of your plate. I’d say one of the major reasons North Americans love condiments so much is because they add flavor. I think one of the biggest misconceptions about eating healthy is that it means forgoing flavour, but I can assure that is not the case.

Now, like many, I’m also a huge fan of spicy food, so in the condiment game, hot sauce has always been my go-to choice. The world of spicy foods is vast, with so many brands, flavors, varieties and spice levels to choose from. The unfortunate part is that so many store bought sauces are loaded with added preservatives, additives and sugars, making them an un-ideal choice. The good news is that there is a healthy new player in town – harissa.


Actually, harissa is not new at all. The heart of Moroccan cuisine, harissa is a bright red paste made of chili pepper, bell pepper, garlic, extra virgin olive oil, a splash of vinegar, and a dash of salt. This simple mixture is the ideal addition to any healthy kitchen, and can table a humble dish on a culinary adventure. The versatility of harissa is perfect for adding a little spice to your favourite soup or stew, roasted vegetables, spicy eggs or even makes a great marinade for meats.

When the cold weather hits, my kitchen turns into a workshop for warming dishes and Mina harissa is the perfect compliment to all of my soups and stews. This Moroccan Chickpea & Squash Stew is a staple in my winter kitchen, and hopefully it will be in yours too.


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Moroccan Chickpea & Squash Stew
Serves 6
Using mina harissa in fun and unique ways, we've got a delicious recipe for you
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  1. 1 tbsp. coconut oil
  2. 1 white onion, diced
  3. 4 cloves garlic, diced
  4. 1 inch fresh ginger, grated
  5. 1 red bell pepper, diced
  6. 2 tbsp. Mina Spicy Harissa
  7. 4 tbsp. tomato paste
  8. 1 14 oz can crushed tomatoes
  9. 1 14 oz can chickpeas
  10. 1 butternut squash, peeled and cubed
  11. 2 cups vegetable stock or water
  12. 1⁄2 cup dried dates, chopped
  13. 1⁄4 cup fresh coriander, chopped
  14. 1 tsp. sea salt
  1. In a large pot on medium heat, heat coconut oil until melted.
  2. Add onion and gently sauté for 2-3 minutes until translucent.
  3. Add red bell pepper, garlic and ginger and heat for another 1-2 minutes until fragrant.
  4. Keep an eye on it in order to ensure it does not burn. Add harrissa and stir to combine.
  5. Tip in cubed butternut squash to pot and combine well to ensure all of the squash is well coated with the spice mixture.
  6. Add canned tomatoes, tomato paste and stock to the pot, and bring to a gentle boil. Reduce to a simmer, and allow to cook for 15-20 until squash is tender to a fork, but not falling apart.
  7. Drain and rinse canned chickpeas and add to stew with chopped dates for another 10 minutes.
  8. Remove from heat, add chopped coriander to stir to combine.
  9. Season with sea salt to taste.
  10. Serve with rice, couscous or cauliflower rice.
  1. For more delicious inspiration from Stephanie Kay, make sure to check out
Do The Daniel
For more information on mina harissa and their full line of products, make sure to head to


Stephanie Kay

Holistic Nutritionist

Make sure to follow her on Instagram and Twitter

For those of you who are looking to try out mina harissa for yourself, we’ve got an amazing contest for you! Enter to win a harissa themed prize pack valued at over $100.

Enter to #WIN by following these few steps:

  1. Head to THIS photo on our Instagram account and like it
  2. Follow @catherinescabinet, @StephanieKayNutrition & @Mina on Instagram
  3. In the comment section below tag 2 friends

For an extra chance to win, tweet the following:

I love this delicious #Contest from @DoTheDaniel’s @CNSugrue, @KayNutrition & @Harissa!

** ONE tweet per twitter account will count as extra entry. Winner must be following all Instagram accounts as listed in contest step #2 to be deemed valid. Contest odds depend on how many valid entries are received. Contest is in no way associated with Instagram. Contest will run until Tuesday, February 9th 2016 at 5:00pm EST. ONE winner will be chosen at random and announced via @DoTheDaniel’s social media accounts on Tuesday, February 9th 2016 at 5:00pm EST. Prize cannot be redeemed for cash value. Contest winner will be contacted via Instagram (or alternate social media) and subsequently emailed instructions on how to have prizes sent to them. Contest open to Canadian residents only. *

Make sure to follow along with my Instagram account! For more information and helpful tips, make sure to stay up to date with all things Health & Nutrition on my website, Catherine’s Cabinet.

In health,
Catherine Sugrue, CNP
Holistic Nutritionist

Recipe by Stephanie Kay, RHN

Photos by Stephanie Kay & Mina

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