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 →
Apple Pear Crisp with Pumpkin Hazelnut Maple Topping
Crisps are one of my favourite sweet comfort foods that can be pretty healthy with a few tweaks. I like to add in nut butter and maybe some nuts to the oat based topping for some extra protein and healthy fats to moderate the sugar from the fruits and slow down digestion. This keeps blood sugar levels more stable and makes the dish more filling. Since it’s October I also added in some mashed pumpkin to the topping, giving it a seasonal twist and big boost of vitamin A. Maple syrup gives it some sweetness while cinnamon and ginger add some spice. 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 →
Vanilla Cardamom Roasted Fruit Salad
A violent storm has just made its way through, the first one after months of nearly constant sun. It is still periodically pouring rain and a persistent wind has been whirling around and rattling what remains of the rose bushes outside my kitchen window. It’s feeling like fall has come but there was still a pile of perfectly ripened summer fruit on the counter so it seemed like the perfect scenario to try a roasted fruit salad. Continue Reading →
Chocolate Cherry Pecan Stacks
I started getting interested in nutrition around fifteen years ago and have been a pretty dedicated health freak for most of that time. I have found the secrets to keeping healthy eating desirable are trying out new foods to keep the monotony at bay, trying out different combinations and cooking techniques to not feel deprived, and indulging in the “naughty” foods I like, but combining them with some more nutrient dense ingredients. Chocolate for example, is a potent source of both caffeine and sugar, two stimulants that can easily throw off our bodies’ balance. 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 →
Strawberry Banana Oat Bars
Chia seed jam is a growing trend in the nutrition world. It may sound a bit bizarre but it is a healthy alternative to jams that are typically high in added sugars. Chia seeds become gelatinous when left to sit in liquid so they can bring stewed berries together into a thick jam. All they need are a bit of time, making them a much easier option than working with pectin and having to worry about temperature monitoring or finding the perfect balance between sugars and acid as with traditional jam making. Continue Reading →
Peach Pecan Bars
We can get most fruits and vegetables any time of year, shipped in from all around the world, but it’s hard to beat local and seasonal for nutritional quality and flavour. Peaches are especially juicy, refreshing and bursting with flavour this time of year and they are so good on their own that they don’t need much else. 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 →
Individual Blueberry Crumble
Fruit crumble is one of the easiest desserts to throw together and when summer fruit is available it is extra delicious. Baking it in individual dishes like this makes serving really easy and keeps portion sizes moderate. In my family, no dessert can go by without the men competing on who can eat more, which means I have to hide extras if I want leftovers for the next day. Crumbles usually have white flour, sugar and butter but swapping in nut butter and maple syrup increases the nutrient content with more protein, healthy fats, minerals and vitamins. Continue Reading →