Bananas are a very popular smoothie ingredient because they add density and create a nice texture. If they are frozen prior to being used they become even sweeter and create a thick, creamy smoothie. Nutritionally they are a well known source of potassium, an electrolyte that balances sodium and has been shown to help lower blood pressure. They also have notable amounts of vitamin C for strong immunity and wound recovery as well as vitamin B6 for maintaining hormone balance and forming red blood cells and transmitters in the nervous system. Continue Reading →
Nutritious Rum Balls
Rum balls are a classic Christmas treat. There are endless options but they usually contain some chocolate and of course, some rum. This version is stuffed with other nutrient dense ingredients- almond flour and almond butter for protein and substance, medjool dates and maple syrup for natural sweetness and a vanilla bean for extra flavour. Continue Reading →
Reindeer Cheese and Crackers
Cheese and crackers is a classic combination that appeals even to children and picky eaters alike. With just a couple extra ingredients this snack or appetizer can take on a seasonal twist and be made to resemble little reindeer. Continue Reading →
Granola Baked Apples
Baked apples were one of my favourite childhood treats, long before I started caring for healthy food. My mom used to cut out the core then stuff them with butter, brown sugar and cinnamon. While that combination is impossible to beat, I like to sometimes use granola instead for a more filling and nutritious version. Continue Reading →
Winter Fruit Salad
When it comes to healthy eating, arguably the most effective step is simply to make healthy options easily accessible. Cutting fruit takes a bit of time but then for a couple days there is very minimal effort required- simply put it in a bowl (perhaps with some yogurt, granola or oatmeal to bulk it up) and enjoy. Continue Reading →
Vanilla Maple Pecan Stuffed Dates
Pecans and dates are a delicious combination on their own, perfect for a pre- or post-workout snack, and with just three extra ingredients they get extra decadent. Coating the pecans in a vanilla maple sauce then drizzling dark chocolate over the stuffed dates transforms them into a treat. Continue Reading →
Caprese Salad Bites
Caprese is a simple Italian salad with just a few fresh ingredients. Mozzarella brings some creamy density, tomatoes keep it light and juicy while fresh basil adds some fragrant, earthy sweetness. To make it into low maintenance, easy to eat finger food use cocktail bocconcini, or small mozzarella balls and cherry tomatoes. Continue Reading →
Vanilla Spice Smoothie
There are no greens or weird sea algae powders in this smoothie as is my usual habit- sometimes it’s nice to have a sweet treat with a relatively simple, familiar ingredient list. This version has vanilla protein powder for extra nutrients, frozen banana to make it creamy and medjool dates for some extra but natural sweetness. The addition of spices assists digestion and adds some seasonal flavour, while vanilla almond milk brings it all together. It actually tastes surprisingly similar to egg nog, Continue Reading →
Roasted Chipotle Pumpkin Seeds
When it comes to seeds and pits, most of what we find in our produce is inedible and something to cut away and get rid of. Pumpkin seeds, however, are a delicious and very healthy food that should not be discarded. When roasted they have a rich, nutty taste with a crispy texture and can be eaten on their own or thrown into salads or over soups as a crouton alternative. Continue Reading →
Tropical Smoothie Bowl with Fruit Roses
My very first job as a teenager was at a bakery. I couldn’t believe that I got paid to bake bread and decorate cakes all day, tasks I would have gladly done for free. I loved working with the piping bags and one of my favourite things to make were little icing roses. Nowadays I like to keep my icing intake to a minimum for health reasons, but a similar effect can be created easily with strawberries and thinly sliced fruits with smooth flesh like mangos, kiwis and plums. Continue Reading →