Coconut Chia Pudding with Mango Purée

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 →

Sparkling Blue Iced Tea

Some blue iced tea and flavoured sparkling water create a light, refreshing and vividly coloured iced tea. Adding in some iced cubes with fruits frozen in add in a rainbow of colour and keep it cool. Staying properly hydrated , especially as the weather heats up, is important for our bodies inside and out and trying out different herbal teas can be a healthy way to mix it up. Continue Reading →

Chocolate Hazelnut Smoothie

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 →