Chia pudding itself can take on a multitude of different ingredients to create a range of flavours, or a simple version can become part of a parfait. Here I used some Middle Eastern ingredients- rose water, dates and almonds along with some other ingredients I had around- hazelnuts, strawberries and cherries. Adding in these additional items makes the pudding into a very filling meal, with several extra nutrients. It’s the kind of thing that can be really helpful after a tough workout because it has lots of sugars from the fruit for a fast energy replenish but the fiber, healthy fats and protein also offer a more sustained energy. This way you don’t get the slump that you would with something more sugary and less nutritious like commercial cereal or baked items. Continue Reading →
Banana Bread Granola
One of my favourite ways to make baking items more nutritious and less indulgent is to use their flavours in granola. The oats and nuts which form the base are full of fiber, healthy fats and protein along with several micronutrients, or vitamins and minerals. I usually try to keep the sweeteners down then serve it with fruit for natural sweetness, plus an extra dose of several more nutrients. For this banana bread inspired granola I used molasses as the sweetener, it is a robust, dark and thick syrup which is the byproduct of refined sugar. Continue Reading →
Chunky Monkey Chia Pudding
Peanut butter, chocolate and banana is a combination that screams dessert time- but they each bring several nutrients to the table. Here I paired them with an ultra nutritious and popular superfood, chia seeds. These little seeds were carried by Aztec warriors on long trips because they give a large return on investment. They are small and light but provide good, well-sustained energy and they are one of the best plant-based sources of essential omega-3 fatty acids, a nutrient we often under consume. 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 →
Cheesy Cauliflower Pizza
Cauliflower pizza has been quite popular in the world of healthy, trendy foods but I have been skeptical to try it- I thought the cauliflower smell or taste would come through too strongly. Happily, it does not at all and the bottom crust pretty much just tastes like cheese, so this kind of reminds me of a cross between lasagne and pizza since there are basically two layers of cheese with some sauce and toppings in the middle. I did find that once the pizza starts to cool down to room temperature it does taste more vegetable-like but as long as it is eaten warm or reheated I bet that not many would be able to tell the main ingredient. Continue Reading →
Bacon Wrapped Frittata Muffins
Frittata muffins are one of my most depended upon meals to prepare in advance. They are basically eggs, a great source of highly absorbable protein and important nutrients, and whatever other ingredients you have available to add in. I made these ones for my family so I wanted them to be as filling and enticing as possible. The eggs are mixed with sweet potato for some density and complex carbohydrates, thyme and red onion for flavour and tomatoes for some extra vitamins. A salty cheese like feta and a wrapped piece of alder smoked maple bacon makes it seem more like fun food than healthy food. Continue Reading →
Grilled Corn on the Cob
Corn on the cob has been a summer staple in my family as far back as I can remember. It was one of my favourite foods to eat when I was little because we had cute little handles to insert on each end; I don’t recall even enjoying any other vegetables, never mind looking forward to eating them. The natural sweetness in corn makes in an appealing side dish even for picky eaters and compliments heavier, meat-based summer BBQ foods like steaks and sausages well. Continue Reading →
Baked Maple Balsamic Rosemary Nectarines
Nectarines are at their sweetest, juiciest and most fragrant this time of year. They are a perfect healthy summer treat and baking them really amplifies their sweetness and flavour, making them extra delicious. I cooked them along with some fresh rosemary for a bit of earthiness and some thick maple infused dark balsamic vinegar for some depth. They come out of the oven warm and gooey and become decadent when topped with some vanilla ice cream which instantly starts to soften against them. For a healthier option, or for a way to use up leftover extras, they can be paired with yogurt and granola or oatmeal for breakfast or a nourishing, seasonal snack. Continue Reading →
Vanilla Peach Smoothie
Peach season is in full effect and freezing them overnight then blending them with a few extra ingredients turns them into chilled, creamy, decadent tasting smoothies that highlight their sweet, summer flavour. Peaches are stone fruits related to roses and they are full of antioxidants, vitamins and minerals. Some medjool dates increase the sweetness, vanilla adds some fragrant flavour and almond milk brings it all together. Continue Reading →
Avocado Tuna Salad Stuffed Tomatoes
Tuna is such an easy and economical source of good protein and healthy fats, and it doesn’t need much to become a full meal. Here I added in some mayonnaise, a traditional ingredient in tuna salad, along with a small avocado to reduce the amount of mayo but not sacrifice the creaminess. The avocado adds in more healthy fats and fiber to make the dish extra filling. Then, a bit of dijon mustard, green onion and pickles add a lot of flavour without a lot of complication. Continue Reading →