These 3-ingredient pudding cups are an ideal snack for hot days. The chia seeds are a great source of protein and healthy fats to keep the mind and body going strong while the mango provides some quick energy and natural sweetness. They both are also great sources of fiber and a range of vitamins, minerals and antioxidants. I used coconut milk for a an extra hint of tropical flavour but any nut or seed based milk would work just as well. Continue Reading →
Coconut Pineapple Overnight Oats
These coconut pineapple flavoured overnight oats are a way to take the flavours of a piña colada into a very healthy dish that can be acceptable first thing in the morning (rum optional). The oats are dense and hearty, and they thicken up to a rich mixture overnight with the help of some chia seeds and coconut milk. Some dates add natural sweetness and some cashew butter makes it all extra decadently creamy. Continue Reading →
Green Eggs and Ham
Blending eggs with vibrant green herbs and vegetables like spinach, green onion and basil makes the eggs themselves green, and they remain so even once they are cooked. Besides their hue, the greens also add their nutrients to the dish- a myriad of minerals, vitamins and antioxidants. The eggs can be scrambled, baked into a frittata or folded into an omelette. Continue Reading →
Cranberry Chai Overnight Oats
Overnight oats are a wonderful option for an on-the-go breakfast. Technically, our bodies work best at digesting, absorbing and utilizing food when we are in a calm environment with little distraction from the process of eating. However, sometimes we are just too busy to take that much time to focus on every meal. When that happens, simple and easy to digest meals made from whole foods and not too many ingredients can be a way to get nourished without giving the body too much work. Continue Reading →
Peanut Chia Pudding
Layering peanut chia pudding with fresh strawberries makes for a PB and J inspired healthy treat. They contain a very healthy amount of fiber, good fats and protein which make chia pudding both satiating and satisfying. Some Medjool dates make it naturally sweet and add in some extra nutrients while a combination of peanut powder and peanut butter give it a strong peanut flavour and variety of textures. Continue Reading →
Nectarine Energy Balls
Energy balls can be made with any combination of dried fruits, nut butters, seeds, nuts and whole grain flakes or puffs. They are basically trail mix in another form, though they are just as portable and convenient. I find that they can even be a bit easier to digest because everything is chopped finely. Generally, we do not chew our food enough, putting more stress on the rest of the digestive system to break down each bite. Continue Reading →
Raspberry Hazelnut Oatmeal
Steel cut oats are one of my favourite whole grains. They cook up into a really nicely dense and hearty oatmeal. Around a cup and a half, cooked according to package directions, expands into around 6-8 nourishing servings. I like to make a batch like this, with a generous sprinkle of cinnamon, then reheat portions as needed throughout the coming days, with some nut milk to thin in out. Adding in fruit, nuts, seeds and yogurt makes it rich in a wide range of nutrients from fiber, protein and healthy fats to vitamins, minerals and antioxidants. Continue Reading →
Peanut, Date and Hemp Energy Balls
Energy balls are basically round, very healthy cookies. They are easy to prepare because they do not require any baking time in the oven, although they could be flattened with a fork and called cookies instead. Their ingredients are all very nutrient dense- making them a potent source of energy. They are really versatile and can be a good way to use up bits of dried fruit, nuts and seeds leftover in the pantry. Generally I use a mixture of dates, nut butter and some kind of nut flour or oats as the base. Continue Reading →
Papaya Boats with Key Lime Chia Pudding
When Christopher Columbus came to the New World he also found out about papayas for the first time and hailed them the “fruit of the angels”. They are a tropical fruit with a buttery consistency and unique flavour that sort of tastes like a blend between mangos and cantaloupe. They have a slight muskiness that can be nicely balanced with a sprinkle of some freshly squeezed lime juice (or chia pudding with lime juice already in it). Papayas contain a special enzyme called papain, which helps with the digestion of protein and is used to treat traumas like sports injuries as well as allergies. They are also a great source of vitamins C and A, folate, fiber and several minerals including magnesium and potassium.
Meyer Lemon Coconut Energy Balls
Energy balls are perfect for a healthy dessert or snack or they can be added to a bowl of oatmeal or yogurt to bulk it up a little. Their name describes them perfectly- energy balls, a.k.a. power balls, are filled with nutrient dense ingredients. Each component itself is filled with nutrients, including the macronutrients (carbohydrates, protein and fats) and micronutrients (vitamins and minerals). When they come together they create a great option for fuelling or recovering from intense workouts or for getting through afternoon energy slumps. Continue Reading →