Ham and Cheese Frittata Muffins

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Ham and cheese is one of those classic flavors that appeals to nearly everyone, including even the pickiest of eaters. I like to use a nice aged cheddar because it has more flavor, so less can go further, which is something I like to consider when combining such heavy proteins together. The tomatoes add in some bulk and fiber, balancing out the eggs, ham and cheese so that the end product isn’t too rich and they are generally less off-putting than most vegetables for those picky eaters. Continue Reading →

Posted in: Breakfast, Eggs, Gluten Free, Meat, Snack

Spring Prawn Salad with Mojito Dressing

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As soon as the sun comes out I start dreaming of lazy afternoons on patios with friends and mojitos. It wasn’t that kind of day so I settled for a mojito inspired salad. Limes are very high in vitamin C, so much so that they were used to save British sailors, or “limeys” from scurvy. Like lemons they contain several other nutrients and are cleansing and detoxifying. Continue Reading →

Posted in: Entree, Gluten Free, Salad, Seafood

Marie’s Maple Parfait

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My mom’s friend Marie is one of the best cooks I know, her food is always full of love and so creatively prepared. She makes this for us in the summer, a simple dessert from her Québécois background, with blueberries over vanilla yogurt drizzled with maple syrup. It is unbelievably good! I like to eat it on its own for snacks too so I add in some nuts and seeds to make it extra filling and increase the protein and fat content to balance out the sugar, keeping blood sugar levels from spiking too much. Continue Reading →

Posted in: Breakfast, Dessert, Gluten Free, Paleo, Snack, Vegan, Vegetarian

Chocolate Hemp Milkshake

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This has the healthy ingredients of a smoothie but the thick creaminess of a chocolate milkshake. Hemp is a pretty amazing plant, every part of which can be used and transformed into textiles, soap, paper, plastic, paint and more. The seeds are anti-inflammatory nutritional powerhouses rich in magnesium, protein and essential healthy fats. Continue Reading →

Posted in: Beverage, Gluten Free, Paleo, Snack, Vegan, Vegetarian

Subtly Spiced Nut Clusters

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Most portable and quick snacks are quite sweet, with lots of stabilizers, preservatives and refined sugars so I like to make something like this when I am really busy or going on a road trip or long flight. They have lots of healthy fat, protein and fiber to fill you up between meals and they will not lead to any sugar crashes. Baking nuts and seeds into clusters with egg whites as a binder makes them a little easier to eat with your hands because there are no little pieces to fish out of a bag- much more convenient when on the go. Continue Reading →

Posted in: Gluten Free, Paleo, Snack, Vegetarian

Super Green Smoothie

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The first time I had a fresh green smoothie I could not believe how energized and alive I felt. Over the past few years and lots of kitchen fails I have learned some tricks to making them totally edible and even delicious. The first trick is to blend the greens with the liquid before putting all the other ingredients in, unless you have a Vitamix, putting everything in at once can make an end product with chunks of green leaves… gross. Continue Reading →

Posted in: Beverage, Breakfast, Gluten Free, Paleo, Vegan, Vegetarian

Calcium Salad

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The ingredients in this salad are all about cleansing and strengthening the body. There is an abundance of calcium from two of its best food sources- kale and sesame seeds (ground up in the tahini), as well as from the more moderate sources of chickpeas and lemon. Calcium is a mineral, and out of all the minerals to be found in our bodies, it is the most abundant. It is closely tied to the development and maintenance of healthy bones and teeth, regulating muscular contractions (including heart beats), and balanced functioning of the hormonal and nervous systems.  Continue Reading →

Posted in: Gluten Free, Salad, Vegan

Tuna Avocado Cups

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Avocados are technically fruits but they are more like nuts, being low in sugar and high in fat with a creamy texture and rich flavor. In many nutritional philosophies and general thinking there is the principal that like increases like, but this is not the case with certain dietary fats. Seemingly contradictorily, eating good quality fats in moderation does not increase body fat percentages, and it can even help the body to metabolize current excess fat stores, or burn fat. Continue Reading →

Posted in: Gluten Free, Paleo, Salad, Seafood, Snack

Mediterranean Chicken and Yams

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Skinless chicken is a great source of easily digestible protein (breasts are the cuts with the highest amount) but it can be tricky to cook- you need to make sure there is no pink left or salmonella is a real threat, but if cooked for too long it can get so dry because of its low fat content. Throwing it in the oven with some broth and extra vegetables is my favorite way to prepare it because you end up with a moist, flavorful dish that will not give anyone food poisoning.  Continue Reading →

Posted in: Entree, Gluten Free, Paleo, Poultry