- 1 boiled beetroot
- 1 can cooked chickpeas
- 2 garllic cloves
- 1/4 cup tahini
- 3 tbsp olive oil
- 1 tsp cumin
- 1 tsp sea salt
- 1/2 a lemon (juiced)
- fresh parsley to garnish (optional)
- Brown Rice Sourdough
- 1/2 hass avocado
I am super excited about this recipe as it is simple and sooooo good! It is both creamy and tart. I taste tested this on a few of my family and friends who are not dairy free nor vegan and they loved it!
The crust is only 2 ingredients and the filling only 5 – must I say more? Go on and give this recipe a try. Enjoy xx
1 cup pitted dates
1 cup raw pecans (you can use any nut here)
1 1/2 cup soaked cashews
1 large lemon juiced
1/2 cup maple syrup
1/2 cup full fat coconut milk
1/3 cup coconut oil, melted
2 cups fresh or frozen blueberries
1/2 cup lemon juice
1/2 cup lemon grind
As a child Brussels sprouts was one of those vegetables that I cringed even at the thought of eating them. They have become one of my favourite adult vegetables (when in season of course). Brussels sprouts are a great source of iron and potassium (important for bone health) and offer other benefits that can boost your overall health. Butternut Squash is a staple in my household in the fall and winters months. It delivers an ample dose of dietary fibre as well as potassium and vitamin B6 (essential for the proper functioning of both the nervous and immune systems). I try my best to incorporate vegetables, herbs and spices that boost the immune system during the fall and winter months to protect us from the common cold.
I adore the combination of ingredients here with all the flavours of winter. This dish is not only low-maintenance but it makes a beautiful presentation too – it was a wonderful holiday side dish that made a great addition to our Christmas menu.
Yields: 8 Bars
Matcha boosts the metabolism and detoxifies the body effectively and naturally. It is rich in fibre, chlorophyll and vitamins. This Japanese green tea enhances mood and aids in concentration. I enjoy a Matcha latte (made with coconut milk) in the mornings as it gives me the energy boost I need to start my day without the headaches that can sometimes come with coffee.
Green tea and chocolate may make you second guess this recipe but both ingredients compliment one another very well. Both matcha and cacao have a bitter taste but that is offset with the sweetness of the pure maple syrup.
Why does chocolate make us happy? Because it tastes good and it provides us with an escape from our busy and often stressed-out lifestyles. Dark chocolate made with raw cacao is good for more than curing a broken heart. Scientific research has provided explanations around the idea that chocolate does in fact make us happy. There are over 300-naturally occurring chemicals in chocolate and some of them can affect the brain by releasing neurotransmitters. Certain neurotransmitters can be responsible for your emotions and the way that you feel. Eating chocolate releases endorphins into the brain. Endorphins are known to decrease levels of both stress and pain.
Not all chocolate is weighed the same. I am speaking about high quality chocolate made with cacao not the sugary junk. Chocolate doesn’t have to be a guilty pleasure. These plant-based, healthy, vegan, dairy free, gluten free chocolate bars will increase your mood and enhance your taste buds leaving you feeling comforted, alert, excited and HAPPY.
Most of us have been perpetually reminded since childhood, that breakfast is the most important meal of the day. This meal influences how we perform physically and mentally throughout our day.
The average adult gets 8 hours of sleep per day (or should) and 10 hours for children. In those 8 to 10 hours hours that the body is resting it is also essentially “fasting”. If breakfast is not consumed in the morning the body does not get the energy needed for the day, affecting concentration levels (particularly in children), mood and weight maintenance. Eating a nutritious and balanced breakfast (protein, veggies, good carbohydrates) maintains blood sugar levels and sets the tone for a day of healthy eating.
5 reasons why breakfast is the most important meal of the day:
However on the days when we are scrambling to get out the door, we tend to push it off. What we really need is a breakfast that can rush out the door with us. By taking the time to prepare and eat a healthy breakfast, you eliminate grabbing or picking up the high-sugar breakfast options at your local coffee shop. My simple and nutritious egg muffins prepped in a muffin tin are tasty, healthy, and totally transportable, making your mornings easier and your days energized.
These delicious and healthy breakfast egg muffins can be made in advance and even frozen for more convenience! When you’re busy, portable breakfasts make all the difference. I have created three difference recipes below but you can swap out or change up the ingredients as you desire.
Kale & Spinach
** Please note that extras may be stored in an air-tight container in the refrigerator for up to 1 week or in an air-tight container in the freezer for up to 1 month.
Everything in moderation. Except for Avocado
Guacamole is an avocado-based dip, originating in Mexico. Mexican cuisine uses guacamole as a condiment or side to their more snack-type dishes (burrito and tacos). However guacamole has become an addictive and very popular dip internationally and rightfully so! Avocados are a unique type of fruit in that they are high in healthy fats. Where most fruit contain primarily carbohydrates, avocados are also incredibly nutritious containing powerful health benefits.
Avocados have made the `superfood` list and it is not surprising considering its high nutrient content and health properties. Avocados are rich and creamy making them a fantastic addition to smoothies, desserts, salad dressings and guacamole. Guacamole has become well admired by most vegetarians and vegans, mainly because they contain 2 grams of protein, 2 grams of carbohydrates, 7 grams of fibre and 15 grams of healthy fat making this fruit a low-carb friendly plant food.
Avocado is a high fat food in fact the majority of the calories are from fat, making it loaded with heart-healthy monounsaturated fatty acids. It is important to note that the majority of the fat in avocado is a monounsaturated fatty acid called oleic acid. Oleic acid is proven to reduce inflammation and is also resistant to heat –induced oxidation, making avocado oil a healthy and safe cooking option.
Fat does not make you fat! I am persistent when it comes to demolishing this myth. Our bodies need good fats. When we eat healthy fats we are more satiated which allow our bodies to indicate to our brains that we are full and content (eliminating over eating or cravings for junk food). Most people confuse fat itself with the junk food that it is associated with. Do not be afraid of the heart-healthy fats that exist in avocados. Not only are they packed with healthy fats, vitamins, minerals and dietary fibre but they are loaded with powerful antioxidants, making them a healthy addition to any diet.
Avocados add that smooth and creamy texture and flavour to guacamole, making this dip an ideal snack or side dish. My guacamole bowl takes less than five minutes to make with very minimal utensils to clean afterwards.
3-4 ripe Hass avocados
Juice of 1 lime
¼ cup diced red onion
¼ cup diced ripe tomatoes
3 tablespoons of cilantro (chopped)
1 teaspoon kosher sea salt
A dash of black pepper
1-2 jalapeño (stems and seeds removed) – optional
Guilt-free indulgence: A healthy alternative to the classic cinnamon roll
Have you ever smelt something that reminds you of your childhood? I can still remember the warm and cozy feeling I had as a child when I smell freshly baked cinnamon rolls. This sensory experience takes me back to my childhood in an instant. Fluffy, soft, doughy and bursting with cinnamon I just had to re-create the classic home-style cinnamon roll recipe to be gluten, dairy and refined sugar-free.
This recipe’s combination of brown rice flour and coconut sugar produces rolls that are pleasantly doughy with a subtle touch of sweetness. If you are like me and love cinnamon, you will adore the filling of these rolls as they are filled with the aroma of ground cinnamon while also delivering a healthy dose of fibre with the organic chia seeds. This recipe is not only delicious but it is also versatile. You can add nuts to the filling and even top with raisins once glazed.
I really want to speak a little about balance. As a holistic nutritionist I am very pro-balance when it comes to indulgences (and life in general!). It is funny, I usually see shock on people’s faces when I tell them about the indulgences that I have weekly. YES I indulge, I am not a rare creature who lives life restricted. I believe that depriving yourself will only lead to overeating or bingeing. An overly healthy lifestyle can be restrictive and although I advocate for healthy eating habits, I also encourage my clients to indulge from time-to-time. There are many healthier treats to indulge in and having something homemade is always a better option than out of a package.
My tips and tricks on exercising healthy indulgences:
For the dough:
For the filling:
For the glaze:
There is something about warm baked apples topped with crunchy crumble that makes me drool. It is one of my favourite winter desserts and when you see how simple it is to make it will quickly become yours too! I also love apple crumble because it is made with simple ingredients that you likely have in your kitchen.
I have taken the classic apple crumble recipe and swapped out the ‘not so healthy’ ingredients for more natural options.
By using brown rice flour in place of all purpose white flour, this winter dessert is gluten-free. I have substituted coconut oil for butter and naturally sweetened the dessert with maple syrup and coconut sugar.
Enjoy this warm, comforting and incredibly delicious Winter dessert! Serve with Coco whip for an extra treat!
5-6 Apples peeled and sliced thin
1/2 cup maple syrup
2 tablespoons Coconut Sugar
2 tablespoons Lemon Juice
1 teaspoon Cinnamon
1/4 teaspoon Nutmeg
1/2 cup Rolled Oats
3/4 cup Brown Rice Flour
1/2 cup Coconut Oil
Pinch of salt