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 →
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 →
Cherry Spelt Muffins
These muffins are quick and easy to prepare and clean up. All the ingredients go into a blender to create a smooth batter then the cherries get folded in and it all goes straight into lined muffin tins. The trick is just to work quickly and then get it into the oven right away, if left out for too long the batter can get too thick. The muffins are not too sweet so a bit of butter and cherry jam can make them more decadent. Continue Reading →
Ham and Pea Frittata
Frittata muffins can appeal to children and adults alike. This seasonal variation has some sweetness from peas, ham and cooked shallots plus some creaminess from marscapone and butter. A bit of thyme adds some flavour without being too exotic. This recipe can either make 18 muffins or it can be put into a greased casserole dish and baked then cut and portioned after. Continue Reading →
Sourdough with Marscapone and Honeycomb
A simple, healthy piece of bread can be transformed into a treat with some creamy marscapone and sweet honeycomb. Any kind of whole grain bread is going to be a nutritious choice but it is extra beneficial if the grains are sprouted or if the loaf is a sourdough one. Both of these types have an extra step in the processing that makes the bread easier for us to digest. Continue Reading →
Bruschetta Endive Boats
Endive leaves are the perfect shape for one- or two-bite appetizers, they are like edible spoons that can be filled with whatever your heart desires. I topped these with a quick bruschetta mixture for a colourful and easy option. To make it even faster, some chopped tomato can be tossed in an already prepared pesto sauce or a fresh salsa from the deli can be used. Continue Reading →
Hummus Avocado Potato Bites
These are a simple appetizer, side dish or snack based loosely on potato skins. They feature small potatoes with thin skins so the flesh doesn’t need to be removed, they are a good finger food size already. This makes them easier to prepare, plus their toppings make for a much healthier option that still has lots of flavour and feels like comfort food. Continue Reading →
Strawberry Mango Chia Pudding with Kiwi Berries
Chia pudding can be flavoured as simply or as intricately as desired. This is a really simple version that just utilizes fruit and a bit of unsweetened vanilla cashew milk to take chia seeds and plump them up into a flavourful, vibrant pudding. Here I used frozen strawberries and mango defrosted and blended with the milk. I like to use frozen fruit, especially this time of year when fruit isn’t really in season because the frozen option should have been picked and immediately frozen at its peak of ripeness. Therefore it is at its highest in nutrient content, which is preserved through the freezing, as well as at its most flavourful. Plus, I find that unthawed frozen fruit is often a little sweeter than in its completely fresh, unadulterated form. Maximum flavour and sweetness means that we don’t have to add in refined sugars to have a sweet, enjoyable treat. Continue Reading →