Pumpkins have become eponymous with autumn, especially when spiced, but technically they are a winter squash so we legitimately have at least another month to fairly enjoy them. Pumpkin butter is smooth and sweet, a great cold-weather alternative to berry jams that can be put on toast or swirled into oatmeal, yogurt bowls or chia pudding for an extra boost of flavour. Continue Reading →
Nutty Chocolate Banana Bread
Loaves, like muffins, are a great item for meal or snack prepping because they can be quite healthy with the right ingredients and they are easy to package individually and transport. I kept this version ultra nutritious with a combination of sprouted buckwheat flour and almond flour to form a hearty and dense base. Each has a nutty flavour and together they contribute many important nutrients including protein, fiber, manganese, iron, zinc, calcium, vitamin E and B vitamins. Continue Reading →
Apple Cranberry Muffins
Muffins are a great item to prepare in advance. They freeze well and are very portable, perfect for a healthy, on-the-go snack or light meal. For this version I tried to keep them as nutritious as possible by starting with a base of sprouted spelt and sprouted buckwheat flours. This extra step in the processing creates a whole grain flour that is easy to digest, with more bioavailable nutrients.
From there, the muffins get some density and healthy fats from almond meal (ground almonds) and moistness from apple sauce, Greek yogurt and a bit of cultured butter. Natural sweetness comes from dates and maple syrup and vanilla and cinnamon add a bit of seasonal spice.
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.
Eggs in a Yam Nest
Spiralizing root vegetables is a way to make a slightly different shaped base for egg hash. A spiralizer makes even, thin pieces that cook quickly and uniformly. Here I used yams because of their lightly sweet flavour and smooth, dense texture. Here in Canada we generally call the orange ones yams and the white or cream coloured ones sweet potatoes, but in the US it is the other way around- a great cause of confusion. Continue Reading →
Coconut Curry Butternut Squash Soup
Butternut soup is nourishing, cozy, dense and lightly sweet. It’s great on its own or it can be used as a base for more flavours. Here I used curry powder to add a big dose of exotic flavour (plus many of the spices are warming and help with digestion) and some coconut oil and coconut yogurt for a tropical touch. Pretty much any kind of Indian, Middle Eastern or Northern African spice mix will work nicely with butternut squash but my favourite is a homemade curry powder Continue Reading →
Sumac Thyme Orange Roasted Carrots
Carrots are one of the few vegetables that tend to appeal to picky eaters. Their natural sweetness and soft texture once cooked make them a versatile side dish. The flavour really comes out through roasting and adding in some citrusy and earthy spices gives them a bit more flavour. Continue Reading →
Butternut Squash and Chestnut Soup
Butternut squash and chestnuts are both sweet, dense and full of nutrients. Butternut squash, with its vibrant orange flesh is a good source of many nutrients, in particular it contains significant amounts of the antioxidants that maintain vision. Chestnuts are high in fiber and a good source of monounsaturated fats- an ideal combination for combating LDL (bad) cholesterol. They are also high in B vitamins and vitamin C as well as several minerals including potassium and manganese. Continue Reading →
Pumpkin Beef Chorizo Chili
A big bowl of meaty chili is a common craving of mine in the winter. It’s a good way to use up leftover bits of meats and vegetables and a can of beans or legumes can be thrown in as well. I like to add in as many vegetables as possible to keep it from being too heavy and make it more balanced. Continue Reading →
Guacamole Yam Bacon Bites
Roasted yam rounds are a good substitute for crackers, bread or chips as the base of an appetizer or snack. They are warm and nourishing, easy to digest, dense, sweet and filling because of the complex carbs they contain. Simply slice a yam into thin pieces, roast until the desired crispness is reached and then top and serve. Continue Reading →