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I have to admit I have been on a kale kick these past few days (or maybe weeks lol)! I can add this hearty vegetable to any dish and be pleasantly full and satiated. Try swopping out spinach or rapini, at your next meal, for this fibre packed cruciferous vegetable.  It contains a ton of fibre which is excellent for elimination and aiding in digestion which puts this leafy green vegetable high on the list of the world’s healthiest foods.

Busy days calls for quick and easy meals.  My days lately have been non-stop however I refuse to allow that to compromise our health and making wholesome nutritious meals are my top priority.  This simple, yet delicious, pasta dish is my family’s “go-to” on days like these.  This is one of those dishes that never disappoints!  You will love the look, smell and taste of this.  It is both hearty and healthy not to mention absolutely beautiful in colour 😉

Most bean based pastas, which are naturally gluten-free, pack more fiber and protein than your typical white pasta (which only raises blood sugar).  You can also opt for an organic brown rice pasta which is filled with fibre and iron.

If you’re a pasta lover like me, it doesn’t get much better than this! Enjoy!

Ingredients

  • 1 bag orecchiette brown rice pasta, cooked to Al Dente
  • 3 chicken breasts
  • 2 Tablespoons Avocado Oil
  • 2 Tablespoons olive oil
  • 4 cloves garlic
  • 1 bunch organic kale, torn into pieces (stalks discarded)
  • Salt and pepper, to taste
  • 1 tablespoon lemon juice

 

Instructions

Marinade chicken breast in olive oil, lemon juice, salt and pepper and leave for 10 minutes. Bake at 350 degrees for approximately 20-25 minutes.

Heat the avocado oil in a large skillet over medium-high heat. Add the garlic and quickly stir (avoid burning). Toss in the kale and add salt and pepper and continue cooking until slightly wilted about 1 to 2 minutes.

Add kale, pasta and chicken and toss.  Serve hot!

 

The only thing that gets this girl energized in the morning is a breakfast filled with fuel.  As a crazy-busy passionate entrepreneur and mom, I have a few projects on the go right now and have been living  my life a mile a minute. This is most definitely not my preference but it is also reality right now. There are days that as soon as my feet hit the floor in the morning I am moving so fast that I forget to eat!  This leaves me low on energy which doesn’t start my day off on the right foot.  My blueberry super smoothie is nourishing, fueling and energizing, providing me with exactly what my body needs to get through these busy busy days.

If you are reading this and nodding you can relate. If you experience rough mornings from time to time then you can use a healthy-on-the-go smoothie that will take your mornings from rough and grumpy to smooth and happy!

Smoothie bars seem to be popping up impressively fast here in Toronto.  Some are good, most are not.  Most smoothies we think are healthy are actually filled with sweetened fruit juice, way too many bananas, dairy and can contain as much sugar as a large coke!

Be mindful of what ingredients are in your smoothie while out buying one! Or better yet, make my Blueberry Morning Super Smoothie and avoid wondering.  Enjoy!

Ingredients

½ cup blueberries

1 cup almond milk

½ cup coconut water

2 scoops Sunwarrior natural protein powder

½ cup spinach

2 tablespoons sunflower seed butter

½ Tbsp pure maple syrup

½ Tsp cinnamon

1 Tbsp chia seeds

1 Tbsp flax seeds

Directions

Blend all ingredients (add ice if you want it cold)

Cooking a healthy breakfast for your kids can be tough especially when you want to add variety to their diet. I often struggle with breakfast ideas and what to make Savannah that is healthy, well-balanced, nutrient-dense and tasty!

I like these patties because they’re a quick, handheld meal or snack that your kids can eat on the go or even on the way to school. They contain protein, fibre and complex carbohydrates and will give your kids the energy to get through the day!

   

 

Savannah loves black beans and I wanted to create another fun way that she could enjoy them! I love serving these to her with a side of dairy-free yogurt for her to dip.  Most of the ingredients I keep on hand, so cooking up extra is easy and this way my hubby and I have something nutritious on hand to snack on throughout the next day.

If you’re a mom who is tired of feeding their child cereal and milk in the morning try something new and whip these patties up in less than 20 minutes and you can finally smile with the knowledge that your child is getting a healthy breakfast.

Enjoy!

Ingredients

1 15oz can of organic black beans, rinsed and rained

1/4 cup zucchini chopped

1/4 cup cilantro

1 garlic clove minced

2 Tablespoons ground flax seed

2 Tablespoons hemp hearts

1 Tablespoon chia seeds

1 egg

1 Tablespoon grass-fed butter

Instructions

  1. Place all ingredients, except the butter, into a bowl and mix well
  2. Heat a large pan over low to medium heat with 1 tablespoon butter
  3. Place 1 tablespoon of black bean mixture into the pan. with a spatula, spread the mixture into a shape of a pancake
  4. Cook each side for approximately 2-3 minutes
  5. Cook the remaining mixture, using 1 Tablespoon of butter for each batch
  6. Cool and serve

This smoothie makes the ultimate breakfast to-go.  If you are anything like me who values time above anything else, you will appreciate this smoothie as it takes less than 5 minutes to make.  Your mornings just got a little bit easier!

I absolutely love this smoothie because its sweet and tart in taste, super healthy and filling! Even if I am not physically going somewhere in the morning I seem to be still on-the go with my little one and this is such a great and tasty go-to breakfast for me.  Now that the weather will be warming up here in Toronto (I hope!), I am definitely blending up this smoothie a few times a week.

This delicious smoothie recipe makes eating breakfast easier and healthier.  It is packed with fruit, protein and good carbohydrates to power your day. Remember starting with small changes and keeping life and your diet simple is key.  This breakfast smoothie will have you looking forward to your mornings and enjoying healthy eating!

Ingredients

1/2 cup rolled oats

1 teaspoon chia seeds

14 frozen or fresh strawberries

1/4 cup almond butter (or nut butter of choice)

1 cup almond milk

3/4 cup yogurt (I use coconut based yogurt for a dairy-free option)

1 tablespoon raw honey

1/2 teaspoon vanilla extract

1/2 teaspoon hemp hearts (topping)

Instructions

  1. Blend oats and chia seeds together in a blender until a fine consistency
  2. Combine all remaining ingredients until smooth
  3. Top with hemp hearts

Growing up with a British mother, jam (or ‘jelly’) was always a staple in our home and consumed at breakfast with traditional toasted English muffins or crumpets. The smell of freshly brewed English breakfast tea and toast is probably still one of my favourites and what would make this all complete is the JAM.

Store bought jams are processed and have a very high sugar content. Not ready to let go of my love for jam I decided to create a simple recipe that did not include pectin.  The main reason jams or jellies are so unhealthy is because of this one ingredient.  When using pectin, you must use a large amount of sugar (in most cases more sugar than fruit). The sugar is what reacts with the pectin to make it gel.  However, it often requires a sugar content of more than 55% or more!

Chia seeds when mixed with liquid create a gel-like consistency so it was a no-brainer to use this as a substitute for both pectin and gelatin.  Hope you enjoy my 3 ingredient Strawberry Chia seed Jam.  You can mix up the fruit each time for a change in flavour.

Enjoy x

Ingredients

3 cups Strawberries cut into small pieces

1/4 cup pure Maple Syrup

1/4 cup Chia Seeds

Pinch of salt

chia-jam-1Directions

  1. Place strawberries and maple syrup into a saucepan over medium heat and bring to a simmer stirring occasionally.
  2. Add the chia seeds and pinch of salt and reduce heat. Continue to simmer and stir occasionally until the mixture becomes thick (approximately 20 minutes). Note:  If you like a thicker jam, reduce the heat to low and let it simmer for an additional 5-7 minutes stirring frequently to ensure it doesn’t burn.
  3. Remove from heat and spoon into mason jars allowing to cool before placing in the fridge. Jam will remain fresh for 1-2 weeks (if it lasts this long!)chia-jam-3