A sprinkle of homemade granola is a healthy way to liven up a bowl of oatmeal or yogurt and fruit. It adds crunch, sweetness and in this case, some fall flavours. A combination of pumpkin purée, pumpkin seeds and pumpkin spice really drive home the pumpkin theme while pecans add some richness, dried cranberries add some chewy tartness and maple syrup, molasses, vanilla and hazelnut butter flavourfully hold it all together. Continue Reading →
Apple Cinnamon Green Smoothie
As the weather gets colder smoothies are not as ideal as they are during the summer but adding in lots of warming spices like cinnamon, ginger and nutmeg can remedy this and make them easier on our bodies. Protein powder, oats and almond butter also weigh it down a bit, making it very filling and nourishing. As the days get shorter and darker and temperatures drop it is natural to start craving heavier, fattier foods. While it is important to listen to our bodies and transition with the seasons, it is most beneficial if we go for nutrient dense, not just calorie dense, foods. Continue Reading →
Vanilla Maple Roasted Pears
Fall is heavily associated with pumpkins and apples but it is also pear season. Like apples, these fruits have a subtle, fresh flavour and light sweetness that really comes through when they are roasted. From there they can be eaten on their own or served over or alongside oatmeal, granola, yogurt, chopped nuts or ice cream, and they’re even good in salads or with roasted chicken or pork. Using fruit as the anchor of a dessert keeps it light and offers some extra nutrients over pastry or cream based options. Continue Reading →
Raspberry Kefir Smoothie
Kefir is a fermented milk product very rich in probiotics. It is similar in texture to regular yogurt, thick and creamy but not as thick as Greek yogurt and it has a slightly tart taste. If we have yogurt why bother with kefir? Well it is an even better option because it tends to have more strains of beneficial bacteria, or probiotics, in higher quantities. It is to yogurt what kale is to iceberg lettuce- not substitutable in every circumstance but a more nutrient dense option. Continue Reading →
Peach Lime Yogurt Toast
Yogurt toast is a growing trend in the world of healthy, balanced breakfasts that can work any time of day. It has endless options and basically involves spreading some really thick Greek yogurt over toast then topping it with fruits, nuts, seeds, and/or herbs and possibly a drizzle of maple syrup or honey. Continue Reading →
Grilled Peaches
This is such a simple dish but it tastes fancy and is about as summery as a dessert can get. Grilling peaches caramelizes their sugars and softens them up, accentuating their sweetness and bringing out their flavour. Adding some ice cream (coconut ice cream for non-dairy) and a sprinkle of chopped nuts or granola with a drizzle of maple syrup makes them into a more substantial dish. Any leftovers are great in salads or with thick Greek yogurt for breakfast. They can also be paired with savoury dishes as a sweet compliment, my brothers love these with grilled pork and balsamic reduction and request it more than anything else. Continue Reading →
Walnut Apricot Oatmeal Muffins
Walnuts are one of the best plant sources of omega-3 fatty acids, a type of fat that we need to consume and that Western diets often can be deficient in. This is a really important nutrient for optimal brain function- the body part that walnuts happen to resemble. Walnuts have a slightly bitter coating that can be off-putting, but combining them with fresh, juicy apricots in dense muffins balances them and brings out their deeper, nutty flavour. Continue Reading →
Yam Oregano Frittata Muffins
These frittata muffins provide enough easy to digest and absorb protein along with complex carbohydrates to provide an energizing pre-workout snack or to help your body recover as a post-workout snack. Since they can be made in advance and are easily portable and reheatable they’re great for a fast breakfast, a lunch to take to work or school or provide some sustenance for a picnic. Continue Reading →
Cherry Smoothie Chia Pudding
Chia pudding is usually made by soaking chia seeds in nut milk along with whatever flavorings are desired. The seeds become gelatinous when they come in contact with liquid and after around 20 minutes the mixture thickens up to a pudding-like consistency. Back in the days of the Aztecs chia seeds were revered for the energy they provided and were a secret weapon of warriors. The chia pudding of today is a great way to consume these tiny seeds, since it is easy to digest and full of nutrients. Continue Reading →
Strawberry Watermelon Coconut Smoothie
This is the kind of snack or light meal to enjoy out on the patio or out at the beach as the days get hotter. Smoothies are really easy to digest so they provide fast nutrients on lazy summer days. This combination features hydrating watermelon with fragrant strawberries, rich coconut meat, creamy cashew butter and a date for extra sweetness. Continue Reading →