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 →
Cranberry Plum Sauce
Cranberry sauce is usually an afterthought at our family turkey dinners- we’re lucky if our mom mashes it up enough to remove the ribbing from the interior of the can it came from. I wanted to mix things up a little for Thanksgiving this year but changing the stuffing, gravy, mashed potatoes or turkey itself would probably get me disowned, so to the condiments I go. This version adds in some balsamic vinegar for depth as well as orange juice and plums for natural sweetness. Along with maple syrup the extra fruits tone down the tartness of the cranberries without having to dump in cups of refined sugar. 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 →
Sumac Rosemary Garlic Roasted Yams
Yams are becoming a more and more popular way for those adhering to paleo or strict diets to consume complex carbs. Generally, complex carbs should make up a large percentage of our plates as they are full of nutrients and provide our bodies’ preferred source of energy. What makes a carb complex? Continue Reading →Pumpkin Spice Nut Butter
I am getting into full fall mode (lovingly referred to as “basic” by my bros), with pumpkin spice candles littered throughout the house and constant brainstorming on more ways to infiltrate pumpkin into new dishes in the kitchen. Today’s pumpkin invention is this combination of baked pumpkin with nut butter and spices. Continue Reading →
Potato Leek Soup
Potato leek soup is a classic option perfect for crisp fall afternoons and evenings. It often has cream and butter added in but using smaller, yellow potatoes which are naturally sweeter and creamier, results in a soup that tastes rich and still has a velvety texture without the heavy dairy. 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 →
Black Rice Stuffed Pumpkins
Stuffed pumpkins are a very seasonally appropriate and healthy side dish. The best part is that the filling can be made the night before or morning of serving and the pumpkins can be hollowed out, placed in a pan, covered tightly with plastic wrap and refrigerated. Then the mixture just needs to be spooned into the pumpkins and it all bakes for 40 minutes. This makes it ideal for serving guests because it does not require much attention at this point, so you don’t get tied down to the kitchen and have more time to visit. The pumpkins themselves have a sweet, dense flesh that goes nicely with heavy whole grains and legumes. The outer skin is inedible and acts like a bowl, keeping everything together. This is a very grounding dish, with enough fiber, healthy fats and protein to slow down digestion and leave one with a comfortably satiated feeling. As the weather gets colder we can maintain balance by choosing heavier foods and something like this offers a lot of nutrients.Honey Sesame Glazed Butternut Salad
Adding some cooked squash to a salad makes it a bit heavier, a transition between the light food of summer full of raw produce and richer, cooked fall food. Butternut squash is a good option for salads, it is really sweet, slightly nutty, vibrantly orange and when warm and dense is highly qualified as healthy comfort food. Continue Reading →
Strawberry Almond Milk
Homemade almond milk has a fresh, light taste and a silky smooth consistency. It is not as stable as commercial versions- it only lasts for a few days and it doesn’t heat well for warm drinks like hot chocolate. That being said, its richer flavour makes it worth trying. Plus, there is an upside to its fragility- since it does not contain any of the stabilizers and preservatives that commercial versions do, it is a viable option for those with digestive issues and sensitive systems. Continue Reading →