These are a simple appetizer, side dish or snack based loosely on potato skins. They feature small potatoes with thin skins so the flesh doesn’t need to be removed, they are a good finger food size already. This makes them easier to prepare, plus their toppings make for a much healthier option that still has lots of flavour and feels like comfort food. Continue Reading →
Strawberry Mango Chia Pudding with Kiwi Berries
Chia pudding can be flavoured as simply or as intricately as desired. This is a really simple version that just utilizes fruit and a bit of unsweetened vanilla cashew milk to take chia seeds and plump them up into a flavourful, vibrant pudding. Here I used frozen strawberries and mango defrosted and blended with the milk. I like to use frozen fruit, especially this time of year when fruit isn’t really in season because the frozen option should have been picked and immediately frozen at its peak of ripeness. Therefore it is at its highest in nutrient content, which is preserved through the freezing, as well as at its most flavourful. Plus, I find that unthawed frozen fruit is often a little sweeter than in its completely fresh, unadulterated form. Maximum flavour and sweetness means that we don’t have to add in refined sugars to have a sweet, enjoyable treat. Continue Reading →
Rose Chia Pudding Parfait
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 →
Coconut Curry Butternut Squash Soup
Butternut soup is nourishing, cozy, dense and lightly sweet. It’s great on its own or it can be used as a base for more flavours. Here I used curry powder to add a big dose of exotic flavour (plus many of the spices are warming and help with digestion) and some coconut oil and coconut yogurt for a tropical touch. Pretty much any kind of Indian, Middle Eastern or Northern African spice mix will work nicely with butternut squash but my favourite is a homemade curry powder 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 →
Coconut Mango Lassi
Lassi is a cooling drink from Punjab, Northern India used as a nice contrast to both the weather and spicy food. It is yogurt based and is blended with water and often fruit, honey and/or spices like cardamom. It is believed that the Lassi originated around 1000 BC, making it a kind of ancient smoothie. According to Ayurveda, an ancient Indian system that categorized foods according to different external climates and internal temperance, Lassis are very calming to the stomach and can aid in digestion. Continue Reading →
Sumac Thyme Orange Roasted Carrots
Carrots are one of the few vegetables that tend to appeal to picky eaters. Their natural sweetness and soft texture once cooked make them a versatile side dish. The flavour really comes out through roasting and adding in some citrusy and earthy spices gives them a bit more flavour. Continue Reading →
Butternut Squash and Chestnut Soup
Butternut squash and chestnuts are both sweet, dense and full of nutrients. Butternut squash, with its vibrant orange flesh is a good source of many nutrients, in particular it contains significant amounts of the antioxidants that maintain vision. Chestnuts are high in fiber and a good source of monounsaturated fats- an ideal combination for combating LDL (bad) cholesterol. They are also high in B vitamins and vitamin C as well as several minerals including potassium and manganese. Continue Reading →
Persimmon Pomegranate Kale Salad
Persimmons and pomegranates are vibrant, flavourful winter fruits. Persimmons are sort of similar in taste and texture to mangoes and when cut horizontally their star shaped interior presents nicely on a plate. Pomegranates are a bit more tricky to prep- the ruby red arils have to be removed from the skin and connecting pith. Once they are freed they are great sprinkled over salads and add in a nice crisp sweetness. Continue Reading →