Smoothies are a great option for healthy treats. With the right ingredients they can taste sweet and decadent but still be filled with important and beneficial nutrients. This version has raw cacao powder and chocolate protein powder to make it very chocolaty and some hazelnut butter to create a nutritious nutella-inspired flavour. A few Medjool dates add in lots of natural sweetness along with fiber, minerals and vitamins while some cashew milk blends it all together into a thick and creamy smoothie. Continue Reading →
Spring Rice Bowl
Rice bowls are a grounding, nutritious meal that can be a good way to use up leftover odds and ends from the crisper. Here I went for a seasonal version with lots of detoxifying greens, a couple fortifying root vegetables, some cleansing radishes, a refreshing zucchini and a sprinkle of fragrant edible flowers. Tofu, grilled meat or seafood, avocado and creamy dressings are good add-ons to make it extra filling. 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 →
Fruity Chicken Salad
Adding some different fruits to a salad offers a variance of flavours, colours and textures to increase its appeal. The options and combinations are nearly limitless but here I went for sweetness with strawberries and pears alongside creaminess with avocado, cashew nuts and a simple vegan Caesar dressing. Altogether they create a filling and nutrient dense salad bursting with vitamins, minerals, antioxidants, fiber, protein and healthy fats. 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 →
Quinoa and Heirloom Tomato Pesto Salad
Quinoa is a very nutritious whole grain that can be eaten hot or cold. It has a nutty flavour and delicate texture that works well as a base for wholesome salads. It is notably high in protein, fiber, B vitamins, iron, magnesium, phosphorus and a range of nutrients. 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.
Prawns and Mango Salsa in Butter Lettuce Cups
My brother loves to tease me that lettuce cups are just a salad in a salad. But they are light and refreshing and do feel slightly different than just eating a large salad; I prefer to think of them as extra healthy tacos. For the base here I used butter lettuce, its soft texture and delicate taste earn its name, it is almost buttery. It is tender enough to easily bite into but when doubled up it is sturdy enough to not fall apart, creating an ideal base for these cups. Continue Reading →